The 5 Biggest Fitness Myths You Need to Stop Believing

The world of health and fitness has its share of myths, but some of them are more persistent than others. If you’re wondering which of the most commonly accepted fitness truths are actually false, here are five you should stop believing ASAP. Fitness may be an inexact science, but that doesn’t mean we have to accept everything we hear without question.

Myth #1: Abs are made in the kitchen

Abs are made in the gym. While it’s important to eat a healthy diet, which includes cutting back on sugar and processed foods, you can’t completely spot-reduce your belly fat. And if there is one message that gets through more than any other about fitness, it’s that you cannot spot reduce body fat from certain areas. So stop obsessing over burning belly fat! Instead focus on getting leaner overall, prioritizing muscle gain over trying to lose specific body parts. It will be much easier for you burn off your gut if you don’t have excess body fat elsewhere. So stop obsessing over burning belly fat! Instead focus on getting leaner overall, prioritizing muscle gain over trying to lose specific body parts.

Myth #2: Cardio burns more fat than weights

It's true that doing cardio can burn more calories during your workout, but it may not be as helpful in burning fat over time. A 2015 study found that people who did a weight-training routine lost about eight times more fat than those who only did aerobic exercise. That's because when you do cardio without lifting weights, you burn a lot of calories right away with each burst of activity, but then your body starts conserving energy and slows down your metabolism. (You'll also probably eat more when you're done.) The same goes for going on a run after eating a large meal—it might help you lose some pounds in one day, but it won't help with long-term fat loss and health.

Myth #3: Lifting heavy weights will make me bulky

The key here is understanding that there is a difference between bulky and toned. Women need to understand that by building muscle, they will create definition in their muscles, which will make them look leaner and firmer. If you're afraid of getting bulky, don't lift heavy weights. But also realize it's nearly impossible for women with an otherwise healthy lifestyle (that includes eating enough calories) to get bulky. So focus on building strength instead. When lifting weights, aim for 8-12 reps (depending on your fitness level) of each exercise you do and make sure your workouts are intense: challenge yourself throughout each set! It's better to do fewer reps at a higher weight than more reps at a lower weight.

Myth #4: Running will make me faster and fitter

Runners often believe that because running is anaerobic and short, it’s not very effective for improving your aerobic fitness. However, a 2015 study from the University of Guelph has shown that 10-15 minutes of intense running can improve your aerobic capacity in just two weeks—and if you do high-intensity intervals in addition to regular cardio workouts, you’ll see even better results. The key is high intensity. The Canadian researchers recommend high-intensity exercise at 85 percent or greater of your maximal heart rate: This may appear challenging at first but can be performed by runners who push themselves hard during training runs, they write.

Myth #5: I can eat whatever I want

Don’t believe everything you read. Though eating a nutritious diet is important, remember that portion control is just as (if not more) important when it comes to health and weight management. Yes, there are foods out there that might be considered good for you—but moderation is key. Just because something doesn’t have any fat or sugar doesn’t mean you should eat as much of it as possible; if you don’t mind losing those extra 10 pounds, that probably means something!