The body achieves what the mind believes. The popular adage pretty much sums up your ability to transform your body according to your will. However, your mind is susceptible to external influences such as personal opinions, deep-rooted stereotypes, and misinformation, all of which can adversely affect your health and fitness. The article below explains some of the myths you need to sidestep in order to realize your fitness goals. 

Myth #1. You Can Target Fat Loss from Certain Parts of the Body

Truth: The concept of spot reduction is rooted in the false belief that training a specific muscle will result in fat loss in that area of the body. It is true that your body breaks down the stored fat and uses it as fuel when you work out. However, your body itself cannot control what part or muscle burns the fat. Your genetic makeup and hormones decide where and how your body stores subcutaneous fat (fat stored just beneath the skin) and which fat stores are utilized for energy. Therefore, the only way you can lose fat from a specific area is by losing overall body fat.

Myth #2: Lifting Heavy Weights Makes Women Bulky

Truth: It is commonly believed that lifting weights makes women bulky or brawny, however, this is not the case. Unlike men, women have low levels of testosterone, a hormone that helps in the development of muscle mass. Moreover, lifting weights can help women prevent loss of muscle mass, improve bone density, increase the rate at which your body burns calories at rest, and maintain a healthy weight. 

Myth #3: Focus Solely on Cardio for Weight Loss

It is true that traditional cardio workouts can help you burn more calories. However, logging hours on the treadmill alone will not transform your body drastically. To lose weight effectively, you need to create a calorie deficit, i.e., burn more calories than you consume. For a sustainable calorie deficit, you should also incorporate strength training into your workout routine. Strength training supports the development of lean muscle mass that helps the body burn more calories at rest. A combination of high-intensity cardio, strength training, and a nutritious diet is perhaps the best way to lose weight. 

Myth #4: Stretching Should Only Be Done Before Exercise

Truth: We have always been told to stretch before exercise to avoid injury. However, research shows stretching after exercise can help you maintain a healthy range of motion in your joints, improve flexibility and ease workout recovery. However, stretching before or after a workout cannot guarantee protection against an injury.

Myth #5: Crunches Are the Best Exercise for Your Abs 

Truth: Contrary to popular perception, crunches are not the most effective exercise to strengthen your core. This is because abdominal muscles are designed to function most effectively when you are standing straight. Moreover, crunches cannot help you get rid of abdominal fat. To shed belly fat, increase your cardio workouts and add strength training that targets the entire core.

There are many myths that have been associated with exercise and workouts. However, it is best to consult experts to avoid any kind of misinformation. While the article above dispels the most common exercise myths with facts, for more information

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Medically reviewed by Dr Sonia Bhatt.