1. When you stop working out, muscles will turn into fat. Muscle has never turned into fat, nor has fat turned into muscle. During weight training, more energy is required, and a larger appetite is required to generate energy. When a person stops working out, the need for extra energy stops as well. But because the stomach size has increased due to a bigger appetite, the need to feel full has become a habit. Those extra calories that were once used as fuel while training are now stored as fat. It may seem like the bulk of muscle has turned into fat, but the truth is that the body became fatter due to eating more than is required. Whether protein or carbohydrate, both turns into fat when they’re not used. Lesson: Cutting back on training requires you to cut back on food consumption as well.
2. Food eaten after 8 pm will turn into body fat. Not entirely true. For people who work out during the latter part of a day, it is important to eat accordingly. Whenever there is a need for the body to repair and rebuild, fuel is needed and the body most actively repairs during sleep. However, it is more important to eat healthier foods later in the day--lean meat, unsaturated fats, vegetables and fruits--to avoid unwanted fat deposits. Give the body at least two hours to digest the food before going to bed.
3. Six-pack abs equal six hundred sit ups and crunches daily. Everyone has six pack abs. Abdominal exercises do not lead to clearly visible six pack abs but fat reduction does. The first place that fat goes to in the body is the last place fat comes off—bellies for men and hips, butt, thighs for women. Spot reduction of fat has never worked.
4. Stretching and warmup aren’t necessary. Spend at least 10 minutes to stretch and warm up my body from head to toe before rigorous exercise. This will avoid sprains and injuries. Even after a good day’s workout, stretching reduces the severity of DOMS, delayed onset muscle soreness.
5. Supplements immediately boost muscle growth and strength. There are only two ways to make the most gains in mass and might: a good training program and a well-planned diet. Time and energy should be focused on these two methods, rather than on supplements.
6. Weight training will make women look beefy. To look beefy, you’d need testosterone, and lots of it: hundreds and hundreds of nanograms per deciliter of blood. The average testosterone levels for males are 300-1,000 ng/dl and 20-80 ng/dl for females.
7. 7. Your body weakens with age. Think old and you’ll look and act old. With regular exercise, weight training and a low-fat diet, you’ll gain increased energy levels, leaner body mass and an optimum body fat percentage.
8. Avoid drinking water when your body is overheated. An average human body’s water content is 60% for men and 55% for women. If the body’s water content drops 5%, it’s already considered dehydration. An hour of vigorous exercise is enough to drain a quart (~1 liter). Drinking before, during and after is pretty important. During exercise, muscles generate heat that will cause a rise in body temperature. This heat is doused by water when it is carried in the bloodstream and pushed to the surface as bullets of sweat. It continues to drain water from the body until it is replenished. Thirst is already a sign of dehydration. Drink a cup every 15 minutes. Keeps the muscles oiled and the body productive.
9. The prime time for exercising and working out is in the mornings. The best time to exercise is the time that works with the individual’s body clock and fits their busy days. People working out in the morning are more likely to stick to their fitness plans as they are able to get it in before the various demands of life compete for their time.
10. It's okay to cover a week’s worth of workouts during the weekend. It’s much better to spread workout time throughout the week instead of pounding the body during weekends. Blood pressure and glucose levels are temporarily lowered during each exercise, which are beneficial in the long run. Exercising regularly also keeps a person’s appetite consistent.