With so much misinformation around, it’s not easy to distinguish fact from fiction. Still today many magazines and so-called experts share fitness tips based on hearsay instead of scientific proof. In this article we’ll expose and debunk some of the most common women’s fitness myths.

If I only exercise once a week, it’s a waste of time

Beginners already take advantage of one hour of exercise a week. This, of course, requires a balanced fitness program e.g. 30 minutes of running followed by 30 minutes of weight training. Even just a bit of exercise is better than no exercise at all. Maybe you won’t notice immediate results regarding weight loss or muscle building, but the health benefits are still there. Besides it’s also good for your mind.

It is bad for women to exercise during their period

Quite the contrary actually, physical exercise is known to reduce common period problems like cramps by improving blood circulation. Some women even claim to perform better in the gym while they are having their period.

Weight training will give me short muscles, while yoga makes muscles longer

Muscle length is 100 percent genetically determined, so it won’t change because of any type of physical activity. Shortening of muscles would mean that the bones to which the muscles are attached should also shrink, which is of course impossible. So-called short muscles often refer to muscle stiffness caused by a lack of stretching and exercise variation.

It is possible to turn fat into muscles

This is a classic, but certainly not true. While muscles are primarily made from amino acids found in proteins, fat consists of triglycerides. This means both are entirely different substances, therefore it’s impossible to turn one into the other. However, you can reduce your body fat percentage and increase muscle mass through a balanced diet and strength training.

Low-fat products will make me lose weight

Most of the time low-fat means a product has way more sugar instead to make up for the lack of taste. This is typical for yogurt, biscuits, chips etc. That’s why you should always carefully read the food label and check for saturated fat, calories, carbohydrate and sugars.

I can’t eat after 9 p.m.

Absolute nonsense! Some people seem to think that their body stops burning fat at night. It’s not important when you eat, but what you consume in a day. Only if you eat more than your daily caloric needs, you will gain weight.

No weight training for women

Influenced by pictures of hairy women in bodybuilding magazines, many women are afraid that strength training will give them a too muscular, masculine physique. They want to lose weight, not bulk up. However, strength training has nothing but benefits. Not only will you get a slimmer, more toned body, it also improves resting metabolic rate (the calories your body burns at rest) and protects against osteoporosis. Don’t forget that testosterone is the muscle-building hormone and you don’t have a lot of it, unless you take steroids of course.

More sweat means more calories burned

This is false. Sweating has nothing to do with losing weight. Some people will sweat from the least bit of exercise, while others stay dry after the most vigorous exercise routines. Only a balanced diet and personal exercise program can help you reach your goals.

No pain, no gain

Some soreness or discomfort after a workout is no problem as your muscles need time to recover. Nevertheless, if it actually hurts you’re probably doing something wrong instead of getting good results. Maybe you don’t  get enough rest in between workouts or you don’t use proper form. it’s never a bad idea to ask a personal trainer to assess your workout.

I can’t eat fatty foods

If you want to shed those extra pounds you should only eat low-fat foods. Sounds logical, right? Yet, it’s not entirely true. Our body needs fat, but there is good fat and bad fat. The good kind is called polyunsaturated and monounsaturated fat. It can be found in nuts, olive oil, oily fish (e.g. salmon, mackerel) soy and sunflower oil. The fats you want to avoid are called saturated fats and trans fats. Think pizza, French fries, burgers and most packaged foods.

100 crunches a day will give me a six pack

While 100 crunches a day will surely develop those abs, they won’t necessarily lead to that much-desired six pack. For a six pack the muscles must also be visible and that’s another story, as abs only start to show when your body fat percentage is around 14 percent or lower. The only way to achieve this is to reduce overall fat through exercise and a protein-rich diet. By the way, it’s impossible to lose fat from specific problem areas, you just need to lower your overall body fat percentage.

It’s not a good idea for older or overweight people to start exercising

Did you know that some bones absorb two to three times your body weight while you are exercising? At the same time, research has shown that activities like running actually protect your bones and joints against arthritis. If you haven’t exercised for a long time or are a bit on the heavy side, just start slow. First increase physical activity in your daily life by taking the stairs and bike instead of the elevator and car. Next you can try your hand at low-impact exercise e.g. swimming, nordic walking or yoga.

Don’t eat before you exercise

It’s never a good idea to exercise on an empty stomach. At least take a little snack like a piece of fruit or a muesli bar. Your body needs carbohydrates for energy, so your workout will only benefit from the food intake. The only exception might be low-impact exercise at a very slow tempo as this doesn’t require much energy.

Alison