Nine of the most common fitness myths busted 

From crunches versus squats, to HIIT or heavy lifting, we are constantly being told different exercises that are supposedly the key to the body of our dreams.

With so many fitness fads flooding the market, sometimes it can feel impossible to separate fact from fiction.

That’s why FEMAIL has reached out to trainers from Aaptiv, a new personal training fitness app, to bust nine of the most common exercise myths.

So take a break from those 100 squats, give those crunches a rest, and find out what you should really be doing in the new year to make sure you look your best.

1. Do as much cardio as possible to lose weight

While sweat sessions on the treadmill definitely help, only doing cardio will keep you from reaching your best results. High intensity workouts will bring faster results  

With those little screens diligently counting calories burned, it’s easy to believe that hours on the treadmill or step machine are the key to shedding kilos. 

But while these sweat sessions definitely help, solely sticking to cardio will keep you from reaching your best results.

‘Yes cardio helps us lose weight, but there are so many other workouts and factors that play into your weight loss journey,’ trainer Kelly Chase told Daily Mail Australia. 

‘An individual will see faster weight loss results with the combination of doing more high intensity workouts a few times a week, and eating properly.’

Chase recommends cutting out foods that cause inflammation (like those heavy in sugar, dairy, and saturated fats) to help jump-start your New Year’s resolution. 

‘Eliminating foods that cause inflammation plays a big role in weight loss, and eating enough of the right foods also plays a major role,’ she said. 

Chase also recommends adding stress-reducing activities into your routine – like yoga or hiking – to help combat high cortisol levels that could hinder your results. 

‘When our cortisol levels (stress hormones) are balanced, then we tend to be living a healthier, more peaceful lifestyle, which in turn affects our bodies metabolic function,’ she added. 

2. Workout in the morning to get the best results

While the myth persists that morning workouts are more beneficial, Aaptiv trainer Candice Cunningham (pictured) revealed it will hurt results if you're not an early riser 

While the myth persists that morning workouts are more beneficial, Aaptiv trainer Candice Cunningham (pictured) revealed it will hurt results if you’re not an early riser 

There are thousands of articles online claiming that morning workouts will improve everything from your metabolism to your sleeping habits. 

But, as trainer Candice Cunningham says, fitness isn’t one size fits all. 

‘When it comes to workout timing, the morning is not always better. I am a firm believer it is all dependent upon the individual and type of a workout at hand,’ she said. 

‘Effort has to be given to get results. If someone who is not a morning person is trying to put in a solid strength session at 6am with zero motivation, the results will be minimal.’ 

And if you’re working out before breakfast in the morning, or after a big night out, your body will have nothing to pull energy from.  

‘If someone is working on little sleep, cortisol levels will rise and make it even harder to recover,’ she said. 

Cunnigham said it is important to examine both your energy levels in the morning versus the afternoon, as well as what type of workout you hope to do. 

‘A workout routine to get the best results should factor in the individual’s preference of time of day, as well as balance their lifestyle and what they are committed to,’ she said. 

3. The only way to get a Kardashian butt is with squats

Although squats have become the workout du jour for a perky derrière, trainer Jaime McFaden (pictured) revealed it's more important to do a variety of glute exercises to get your best butt 

Although squats have become the workout du jour for a perky derrière, trainer Jaime McFaden (pictured) revealed it’s more important to do a variety of glute exercises to get your best butt 

As women all around the world are yearning for a booty like Kim Kardashian, Jennifer Lopez, or Beyonce, squats have become the workout du jour. 

But you could do 100 squats a day and still won’t feel like singing ‘I don’t think you’re ready for this jelly’, trainer Jamie McFaden revealed. 

‘If you want to build your glutes, you need to understand that there are three muscles that make up your butt,’ she explained.

‘Just doing one exercise 100 times per day will not make it change significantly. You want to hit all three muscles, and use a variety of glute exercises.’ 

McFaden recommends doing single leg dead lifts, bridges, and lunges – to name a few – to help you reach your Bootylicious goals.

‘You must focus on creating muscle tension, which happens as you lower down,’ she added. 

 ‘Focus on holding your squat at the lowest position and pulse five times. That’s how you can get started.’

4. Crunches are a foolproof way to get rock hard abs  

Crunches can definitely lead to big results, but are often performed incorrectly, according to trainer Sultan Malik. The key is to focusing on the core and deep back muscles 

Crunches can definitely lead to big results, but are often performed incorrectly, according to trainer Sultan Malik. The key is to focusing on the core and deep back muscles 

Like squats with perky derrières, crunches have long been held up as the essential workout for getting rock hard abs.

But there’s a reason why you may still be feeling flab, even if you’re doing dozens of daily crunches.

‘When performed right, crunches can definitely lead to big results,’ said trainer Sultan Malik. ‘But the problem is that many people don’t know how to do them correctly.’ 

Malik revealed that the key is focusing on the ‘trunk muscles’, meaning our core and deep back muscles.  

Keep your abs tight for the entire movement, and cross your arms across your chest to avoid pulling on your neck. 

And remember that, as with squats, you can’t just do one specific exercises to obtain your best results. 

As Malik notes, there’s an even more important component when it comes to gaining rock hard abs – and it starts in the kitchen.

5. The more you sweat, the more calories you burn

The amount you sweat during exercise has no correlation with the amount of fat you've burned. Sweating is actually just the body's way of cooling itself down 

The amount you sweat during exercise has no correlation with the amount of fat you’ve burned. Sweating is actually just the body’s way of cooling itself down 

You can’t help but feel accomplished when your tank top is completely drenched after a tough workout. 

But the amount you sweat while exercising has no correlation with the amount of fat you’ve burned during the routine.

‘If only it were that easy, we could all layer up and hang out basking in the sun on a beach!’ said trainer Ray Wallace. 

‘Unfortunately, this is one of those myths that need to be debunked ASAP.’ 

As Wallace explained, sweating is actually just the body’s way of cooling itself down – not burning calories. 

Running laps in your winter clothes may shed a little water weight, but it’s hardly the key to long-term results. 

Instead, Wallace suggests embracing HIIT (high-intensity interval training) to truly get a workout that will up your caloric burn – and keep them off.

‘HIIT workouts allow your body to actually continue to burn calories even after you workout, so you’ll reap the rewards all day long,’ he explained. 

6. Lift light weights, do more reps to avoid bulking up

Using heavier dumbbells or plates doesn't mean a bulky frame. Lean muscle can be gained by mixing heavy lifting with bodyweight training as well as cardio

Using heavier dumbbells or plates doesn’t mean a bulky frame. Lean muscle can be gained by mixing heavy lifting with bodyweight training as well as cardio

Women have long been told that they need to stick to light weights, combined with more reps, to avoid building bulk worthy of the Hulk. 

But heavier dumbbells or plates doesn’t mean you’ll soon be sprouting enormous biceps. 

‘That is an archaic way of thinking about how to gain lean muscle mass,’ said trainer Meghan Takacs. 

Takacs revealed that lean muscle can be gained by mixing heavy lifting with bodyweight training, as well as cardio. 

‘Olympic lifting recruits more muscles than most strength movements and helps to develop muscle mass,’ she explained. 

‘Bodyweight training teaches you to use your own existing lean muscle mass, which in turn is a great complement to the Olympic lifting.’

Takacs said that most women struggle about finding the right balance of the three different styles.  

‘Alternate between days of longer cardio and days of weightlifting,’ she advised. 

‘Other cardio can be done after weights, which helps to shed excess fat. Strike that right balance and you’ll see results.’ 

7. You can get toned by just focusing on cardio 

Cardio can definitely help you shed pounds, but its lifting weights that will help your body burn fat throughout the day 

Cardio can definitely help you shed pounds, but its lifting weights that will help your body burn fat throughout the day 

When we first begin a fitness journey, it’s easy to believe that more exercise immediately means more results.  

And while hitting the treadmill every day will definitely help you shed pounds, it will do little if your goal is to build defined muscles.

‘In order to build muscle and become toned, you need to burn fat and strengthen muscles at the same time,’ explained trainer Rochelle Baxter-Moncourtois. 

‘Lifting weights means your body will continue to burn fat through the day.’ 

While cardio is great for improving heart health and building up your lung capacity, it won’t get you anywhere closer to those famous Michelle Obama arms. 

If the weight lifting room still intimidates you, Baxter-Moncourtois recommends hitting the pool for some resistance training.  

‘If you’re performing a cardio workout such as swimming, where there is resistance, then you can indeed build up muscle tone,’ she said. 

‘Both cardio and weightlifting are ideal for improving overall health.’

8. Swimming and yoga are too low-impact for results

Don't let their low impact fool you. Swimming and yoga challenge and strength our cardiovascular and muscular systems in ways that cardio and weightlifting can't

Don’t let their low impact fool you. Swimming and yoga challenge and strength our cardiovascular and muscular systems in ways that cardio and weightlifting can’t

Compared to an intense HIIT session or an hour of heavy lifting, laps in the pool or a soothing yoga class may hardly seem like a workout at all. 

But each exercise offers benefits that you won’t find on a treadmill or squat rack.

‘Both swimming and yoga are going to cater to challenging and strengthening the cardiovascular, muscular, and respiratory systems in ways that cardio and weightlifting do not,’ revealed trainer Ceasar F. Barajas. 

Barajas revealed that swimming is the ‘greatest non-impact form of exercise’, a fitness regime that can be accessible even if you’re recovering from an injury.

‘Swimming and yoga are specifically going to cater to the overall body and mind in different ways,’ he said. 

‘They will both help with weight loss in conjunction with a balanced lifestyle of eating to cater to your health needs, proper rest, and trying to remain stress free.’

Barajas recommends combining both with cardio and weightlifting for the ‘best bets in obtaining your weight loss goals’.

9. Home workouts can’t deliver results like the gym

Don't be afraid to step out of the gym for a workout. Exercising at home or outside is a great way to kickoff a weight loss journey and avoid 'gymtimidation'

Don’t be afraid to step out of the gym for a workout. Exercising at home or outside is a great way to kickoff a weight loss journey and avoid ‘gymtimidation’

With so many machines available at the local gym, it may seem impossible to create a fitness regime at home that doesn’t pale by comparison. 

But you don’t need a fancy membership to get fit. In fact, sometimes starting off a fitness regime at home can help kick-start your weight loss goals. 

‘Getting started is arguably the hardest part,’ said  Meela Imperato, Aaptiv’s Director of Content Strategy and Programming. 

‘If you’re just starting out your fitness journey, it’s common to enter with some level of anxiety about working out in front of others – something called “gymtimidation”‘. 

‘The convenience of working out at home can help you overcome these obstacles that might stand in the way.’

Imperato believes that, especially at the beginning of a fitness journey, a personal trainer can be beneficial to providing instruction as well as motivation. 

‘But we don’t believe you should be shut out from this valuable expertise just because you don’t have access to a gym on a regular basis,’ she added. 

That’s where programs like Aaptiv come in. 

The app offers a variety of routines, all set to music, that are guided by certified trainers who can you lead you in everything from strength training and running routes to meditation. 

So whether its morning or night, at the gym or in your living room, there’s no excuse. Pick up those weights, pulse on those squats, and get ready for your best year yet.  



Read more at DailyMail.co.uk