There may be some things in the fitness world that you have heard over and over again. We hate to be the ones to break it to you, but some of those things may be myths.

Myth: You can Spot Reduce Fat
If your body fat percentage is too high you will still not get that 6 pack no matter how many crunches you do. You are unable to choose where your body will drop weight. You can strengthen a specific area, but it will not fat reduce unless you’re doing a balanced exercise program.

Myth: Stretching Before a Workout
Stretching before a workout can cause injury. While you will want to steer clear of static stretching, warming up your muscles through dynamic movements like jumping jacks, planks, high knees, butt kickers, and balance are all a perfect way to start your workout. You can stretch after your workouts to help prevent soreness and injury, too.

Myth: Weights Make You Bulk
Many females believe if they lift they will be the winner of the next Body Building competition. This is not true. Weight lifting will help you tone and even help you lose inches. Females do not have enough testosterone to bulk like a man. Weight training will help increase metabolism, burn more calories throughout the day, increase strength and help you slim down.

Myth: Scale Matters
Do not let the scale tell you if you are progressing or not. You may be gaining “weight” and losing inches because your muscle weighs more than fat.

Myth: Never Take a rest Day
You may have heard, “The more you workout, the better,” or “You’re weak if you take a rest day!” However, if you give your body proper time to recover, your muscles will build and strengthen faster. Soon, you’ll get your body where you want it to be!

Myth: As Long as I Workout, I can Eat Anything
Throwing away your diet because you completed your workout will not lead to results or a healthy lifestyle. Working out and eating healthy go hand in hand. One without the other will not give you the results you want.

Myth: Only Do Cardio to Lose Weight
Cardio alone will not get you the weight loss you want. Make sure to mix weight training and cardio to get the weight loss results you want.

Myth: Running is Better than Walking
If running isn’t for you, you might be surprised to find out walking can give you just as many benefits. Research shows that walking at 2 mph on an incline of 24% yields greater heart rates than running 6 mph without incline. This means that walking on incline is a great way to get in shape and train your heart, without any painful joint impact caused by running.