No introduction. Let’s get right to busting 10 of the most common fitness myths.

1. Ab crunches will flatten the belly.

One can perform crunches daily, but spot reduction is a myth. Without proper attention given to one’s overall diet, inches will not magically melt from the belly area.

2. Cardio is the best way to burn fat.

Cardio is necessary, but not King. Lifting weights increases the metabolism (research has shown up to 15%) as lean muscle burns more calories than fat.  Resistance training is especially important for women in their late 30’s and 40’s when the metabolism needs a boost and in older women to maintain bone density. Does that mean ditch the cardio? Nope. The heart needs the cardio. Your brain needs the cardio. No need to pit one against the other.

3. Lifting weights will make women bulky.

Without testosterone, women will not develop bulk due to lifting weights. If one has started experiencing substantial weight gain after beginning a strength program, more than likely the body is retaining fluid (this is quite natural and should subside). However, one should also review their overall diet for clues. Personally, lifting weights makes me HUNGRY – but that doesn’t mean I should just throw all nutritional caution to the wind – calories still matter. Oh, and please stop the “muscle weighs more than fat” nonsense. For while muscles are indeed denser than fat, they don’t weigh more. (That was a bonus myth for ya!)

4. Stretch before a workout.

Stretching can actually be detrimental while muscles are still cold. Instead of static stretches, try a brisk 5-minute warm-up of jogging, jumping jacks, squats, etc. before a workout in order to increase body temperature and get the blood moving away from the organs and to the muscles.

5. Workouts need to be at least an hour long.

An intense 30-minute workout can give one the results of an hour-long workout if the time is used effectively. Choose interval work of cardio/weights or HIIT training if 30-minutes is all you’ve got.

6. Fat is the enemy!

Not all fats are created equal. Avocados, nuts, & extra virgin olive oil are all forms of healthy fat and are yummy! Proper portions should still be consumed, but please stop giving them the middle finger.

7. No pain, no gain.

While muscular soreness is a possibility at the beginning of any exercise program, those aches should subside as endurance, strength, and flexibility continue to improve. Lack of pain doesn’t signal a lack of effectiveness. (Bonus: same with sweat. Just because you didn’t sweat, doesn’t mean it was worthless!)

8. The scale is the best measurement tool to gauge progress.

Measurements and clothing size should not be ignored when tracking progress. Weight fluctuates several times throughout the day. If one can handle using a scale without it completely messing with their emotional health, that’s cool – but if one’s relationship with the scale resembles an on-again/off-again toxic relationship, ditch it and use NSVs (non-scale victories) to celebrate improvements.

9. Eat before a workout.

If you must, choose complex carbs such as half a banana, some golden raisins, or a piece of toast, 30-40 minutes before hitting the gym, but tread lightly on anything with tons of fiber – know what I’m sayin’ . . . 💩?  Me? I’m good with a cup of coffee, pre-workout, and water.

10. Don’t exercise when sick.

If feeling crappy above the neck, hydrate, and give it a go. Below the neck? Take a raincheck. (The rhyme was free.)

What did I leave out? Surely, there are so many other myths that we’ve been fed.

But these 10 myths are so simple they can be busted as early as tomorrow!