1) Myth: Muscle “weighs” more than fat.
I see and hear people saying this daily. One pound of fat weighs the exact same as one pound of muscle! Why people get this confused: the main reason is that fat tissue is much thicker and bulkier than muscle tissue, which means it takes up more space on your body. Also, muscle tissue is metabolically active so it burns more calories at rest than fat does. People make this assumption because of what they see VISUALLY. Two people can be the exact same height and weight but look completely different.
2) Myth: Lifting heavy weights will cause women to bulk up and get big.
This is completely wrong! Women will not get bulky by lifting heavy weights. Instead, you will get a lean, toned body and reach your fitness goals much faster! Many fitness trainers and even doctors are constantly trying to convince women that lifting weights does a body good! We don’t produce enough testosterone in our body like men do to make us get big and bulky! So lift weights! Plus: it takes TIME to build muscle. But remember: if you have extra body fat, make sure you also do cardio to help burn it off.
3) Myth: You’ll burn off more fat on an empty stomach.
In reality, your body will burn off the same amount whether you have an empty stomach or not. BUT, your body needs fuel in order to get the most out of your workout (whether you want to burn calories/fat or build muscle). So therefore, you SHOULD always at least munch on something light 30-45 minutes before you exercise (such as: a banana, yogurt, a slice of whole wheat bread with peanut butter, a protein shake, etc).
4) Myth: Long and slow cardio training works best to burn off the most fat.
Yes, long and slow cardio will still burn fat but it will also take a lot of time to do so. However, interval training and high intensity exercises burn much more fat, calories, and also increases your heart rate while building strength in a much shorter amount of time.
5) Myth: Weight training converts fat to muscle.
This is completely false. Fat and muscle tissue are completely different biologically. Building muscle will ENCOURAGE fat loss because it is metabolically active, but one will not become the other. Strength training and cardio will help you build muscle while also helping you to burn fat, even at rest.
6) Myth: It’s best to do cardio and strength training on separate days.
Doing them together can actually help you reach your goal faster, and also save you time. There really is no reason to do them on separate days; it has a lot of benefits.
7) Myth: You can walk off all of your weight and/or extra pounds.
Of course walking is good exercise; however, if you’re really looking to lose a huge amount of weight or really see noticeable progress, it is definitely not the best “go-to” exercise. Walking is low intensity and doesn’t burn as many calories as other exercises do.
**Disclaimer** This post is for informational purposed only!! All information was gathered from fitness trainers, nutritionists, physical therapists, etc.