Words: Mahesh Kurhade
Certified personal trainer, Certified contest preparation coach, Fitness model, National level men’s physique athlete and Mechanical engineer
What you don’t know about fitness can hurt you—and interferes with your fitness goals. For a safer workout with awesome results, forget everything you think you know about exercise and read on to get your fitness facts straight.
1-MYTH: YOU CAN TARGET YOUR FAT BURN
FACT: Working out can reduce your overall body fat, but you can’t control where that fat comes from. In a new study published in the Journal of Strength & Conditioning, 11 people completed a 12-week exercise program to train a single leg. Even though they only trained on one side, they lost about the same amount of body fat in each leg—and burned even more body fat above the waist.
2-MYTH: YOU SHOULDN’T WORK OUT ON AN EMPTY STOMACH
FACT: Your body burns more fat when you hit the gym before you eat breakfast. According to a new study published online in the British Journal of Nutrition, just don’t skimp on water.
3-MYTH: NO PAIN, NO GAIN
FACT: A little discomfort is okay, but if you feel a sharp pain anywhere, stop what you’re doing and consult a doctor.
4-MYTH: YOU SHOULD STRETCH BEFORE YOU WORK OUT.
FACT: Stretching loosens your tendons, and makes muscles feel weaker and less steady. So, a pre-workout stretch can actually mess with your workout.
5-MYTH: LIFTING HEAVY WEIGHTS BULKS YOU UP
FACT: Actually, it can slim you down. Women who lift a challenging weight for eight reps burn nearly twice as many calories as women who do 15 reps with lighter dumbbells.
6-MYTH: EXERCISE MACHINES BEAT FREE WEIGHTS
FACT: Free weights and machines each have their uses. But, we’re going to declare this a narrow win for the weights. With free weight exercises, you can work more muscles in less time than with machines. And you can get a full-body workout with just a few dumbbells, making them ideal for a home gym.
7-MYTH: CRUNCHES ARE THE BEST MOVES FOR YOUR CORE
FACT: To really cinch your waistline, you’re better off doing multi-muscle exercises that target every region of your core. (Crunches don’t count.)
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