Too much info in the internet can do harm too, to much lies out there.
1.Myth: Weight lifting turns fat into muscle.
Truth: You can't turn fat into muscle. Physiologically speaking, they're two different tissues. Adipose (fatty) tissue is found under the skin, sandwiched between muscles, and around internal organs like the heart. Muscle tissue — which can be further broken down into three main types — is found throughout the body.
Weight training helps build up the muscle tissue in and around any fat tissue. The best way to reduce fat tissue is to eat a healthy diet that incorporates vegetables, whole grains, lean proteins and healthy fats like those found in olive oil and fish.
2.Strength training will make you bulk up.
Truth: It's pretty hard for women to bulk up from a normal strength-training routine because they don't have as much testosterone as men (the difference in this hormone level makes men more prone to bulking up). In fact, if weight loss is your goal, strength training can actually help you lean out, but you have to keep your nutrition in check, too. "Muscle is metabolically active," explains Adam Rosante, C.S.C.S., author of The 30-Second Body. Simply maintaining lean muscle mass requires higher energy, he explains."So, the more lean muscle you have, the more calories your body will burn at rest."
3.More cardio means more weight loss.
Sorry to burst your bubble, but spending hours on the treadmill isn’t a magic ticket for melting fat. Just look at the numbers. Per the folks at the Mayo Clinic, about 3,500 calories equals one pound of fat. So, to burn that fat, you’ll need to burn 3,500 calories. And, according to research out of the Syracuse University, you’ll burn a little more than 100 calories from a mile of running—no matter what your size or speed. In other words, to burn one pound of fat, you’ll have to run 35 miles, which is likely untenable.
4.Crunches are the key to the flat abs
Fact: They may be the most iconic abdominal exercise around, but doing crunches is not actually the best way to slim your midsection. "Since they don't burn off a lot of calories, they don't help in a major way with fat loss," says Wayne Westcott, PhD, professor of exercise science at Quincy College in Quincy, Mass. And while crunches do tone a small portion of your abs, moves involving your distal trunk—which includes your shoulders and butt—more effectively engage your entire core, according to a study from Pennsylvania State University. So you'll whittle your waist far more dramatically by doing planks and bridges (and more of these 24 Fat-Burning Ab Exercises). If you are doing crunches, make sure to use proper form: Otherwise, they may put your spine in a painful curved position.
5.Myth: Exercise is the best way to lose weight.
Truth: If you're looking to lose weight, don't assume that you can simply "work off" whatever you eat. Experts say slimming down almost always starts with significant changes to your eating habits.
"In terms of weight loss, diet plays a much bigger role than exercise," University of Texas exercise scientist Philip Stanforth told Business Insider.
That said, being active regularly is an important part of any healthy lifestyle.
6.You can focus on losing fat from certain body parts.
Truth: Spot-training is not a thing. "Fat cells are distributed across your entire body," says Rosante. "If you want to lose fat from a specific spot, you need to lose overall body fat." High-intensity interval training can work wonders—after an intense workout, your body needs to take in oxygen at a higher rate to help it return to its natural resting state. This process requires the body to work harder, burning more calories in the process. Incorporating strength training can help you hit your goals too, since having more lean muscle will help your body burn more calories at rest. (Psst—here are 10 workouts that are insanely effective for weight loss.)
7.Workouts should be an hour or longer.
According to a study in the Journal of Physiology, folks who exercised for only 20 minutes can show the same gains as folks who exercise for an hour. The catch? (Yes, of course there’s a catch.) If you want to see equal gains in shorter time frames, you have to do a HIIT routine. So if you can stand brief periods of intense exercise, feel free to start seriously slashing your workout times.
8.The more you sweat, the more you burn
Fact: Especially drenched after your regular afternoon run? That doesn't mean you necessarily torched any more calories than usual (sorry!). "Sweat is a biological response that cools your skin and regulates internal body temperature," Matthews says. It's just as apt to be the result of an overheated studio, the weather or your personal physiology as it is a grueling gym session.
9.Weight training is for men.
Truth: Weight training is a great way to strengthen muscles, and has nothing to do with gender.
That said, women produce less testosterone on average than men do, and studies suggest that hormone plays a role in determining how we build muscle.
10.Not feeling sore means you didn't get a good workout.
Truth: While soreness and workout intensity are sometimes connected, how tired your muscles feel isn't always a good indicator of a solid sweat session. "Being sore doesn't necessarily mean it was a great workout—it just means that a significant amount of stress was applied to the tissue," says exercise physiologist and trainer Pete McCall, M.S., C.S.C.S., host of the All About Fitness podcast. “You can have a great workout and not be sore the next day," he says. Proper recovery will help prevent achy muscles. "Refuel within the first 30 to 45 minutes post-exercise, stay hydrated, and get enough sleep—all of these things can help boost recovery and minimize soreness."
Sources: www.businessinsider.com, www.self.com,