We’ve all heard our fair share of fitness tips, both sane and crazy.  We’re hit with so many day in and day out that we probably think we’re pretty darn good at spotting the bogus tips a mile away, but believe it or not you may still be subscribing to a few fitness myths.  Do any of these sound familiar?

Spot reduction.  Unfortunately you can’t melt fat from any particular area of your body.  If that was the case, I’d be walking around with giant cans and a tiny waist.  Be wary of any program or trainer who promises spot reduction; they’re full of it.

To tone up, you should lift light weights for lots of reps. First, let’s clarify this whole “tone up” thing.  Your muscles are already toned; if they weren’t you would kinda be a blob that couldn’t move.  Ok, now as far light weight/high reps go, you aren’t going to grow your muscles this way, sorry.  I don’t care how many reps you’re doing with teeny, tiny weights, you’re not going to change your body.  Pick a weight that challenges you. Photo Credit here.

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Weights will make you big.  Speaking of growing your muscles, so many women use the “I don’t want to bulk up” excuse for ignoring weights.  Puh-lease.  Guess what gals?  Weight lifting won’t make you big, but speed eating crappy food will, so choose wisely, ok?  The bottom line is, most women don’t have enough testosterone to really bulk up.  And if you are of the very slim percentage that does have the makeup to get swole, you would have to go on a very specific nutrition plan and work out like it was your job.  So basically you have no excuse for playing with those puny pink Barbie weights.

You need to stretch out before a workout.  Nope, you don’t.  As a matter of fact, many trainers don’t recommend stretching out cold muscles because of the risk of injury.  So warm up your muscles, yes.  Stretch them out, no. Wait until your cool down. Photo Credit here

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Crunches for a six pack.  A visible six-pack is mostly a question of body fat.  In general, for a woman to have visible ab lines her body fat has to be around 12%.  You can do a million crunches a day, but if your body fat percentage is high, no one is going to see those abdominal muscles.

Cardio, cardio, cardio for weight loss.  So many women think the key to weight loss is logging serious cardio time. These women are wrong.  Oh sure, if you kill yourself on a cardio machine five days a week you will lose some weight. But you won’t change the shape of your body.  Don’t get me wrong, cardio has its place in the equation, but it’s just a small factor.  The key to reshaping your body is strength training.  Vigorous strength training burns more calories overall than cardio, amps up your metabolism, and will make your body look banging, so get on it already. Photo Credit here. Check out 6 Other Fitness Mistakes Keeping  You From Your Goals

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I need to get into the fat burning zone.  Listen, the treadmill really doesn’t know when you’re burning fat, sorry.  Listen to your body.  If you’re working hard you’re getting it done, you don’t need a piece of cardio equipment to tell you anything–other than maybe how long you’ve been on it.

Pilates/yoga will lengthen my muscles.  Um, no they won’t.  I’m not saying this because I’m anti Pilates or yoga; I am very, very pro.  I’m just saying you are a grown women who’s muscles are attached to their bones, you’re not going to lengthen them just like you’re not going to lengthen your bones.  You will increase your strength doing Pilates and/or yoga, and that is fantastic.

Ok, did I forget anything?  Do you have any fitness myths do dispel?  Leave them in the comments!