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These days, fitness advice is everywhere. It surrounds us so much, it’s hard to know what is actually true! Here are 5 fitness myths that might have you confused!

1. Stretching before a workout prevents injury

There is a right and a wrong way to stretch before a workout. There are two types of stretching: static and dynamic. Static stretching involves holding a stretch for a longer period of time while your body is at rest. Dynamic stretching, such as leg swings or arm circles, do a better job at preparing your muscles to work while raising your core temperature. Choose dynamic stretching before a workout and cool down with static stretches.

2. If you don’t sweat, you didn’t work hard enough

While it might feel good to get a good sweat going, it isn’t an indicator of an effective workout. Sweating is simply the body’s way of cooling of. Pilates, yoga and brisk walking may not cause you to sweat, but that doesn’t mean you didn’t work out! Other great ways to measure the quality of your workout are heart rate (BPM) and Perceived Rate of Exertion (PRE).

3. Crunches and sit-ups are the best way to get a six-pack

It would be nice if there were a few ab exercises that were the secret to a toned midsection. Unfortunately, doing 100s of reps targeting your abdominals will not get you a six pack. Your abs are underneath fat, and our midsections are typically the first place to gain weight and the last place to lose it. The best way to remove this fat? A caloric deficit that includes decreasing food intake, increasing activity or a combination of both.

4. Muscle weighs more than fat

A pound is a pound, no matter how you weigh it. However, a pound of fat takes up 4x more space than that of muscle tissue. If you feel and look leaner, but the scale hasn’t gone down, take this into consideration. The redistribution and composition of our fat and muscle tissue can vary how we look, feel and weigh.

5. Skipping meals during the day is a good idea

Skipping meals may sound like a good idea for weight loss. And if this is part of a constructed meal plan for a lower caloric intake, it can work. But researchers have found that most people who skip meals during the day have binge-like tendencies when they get home or finally have their next meal. This can lead to elevated fasting glucose levels and delayed insulin response. These factors, over the long-term, can result in diabetes. Smaller, evenly spaced out meals in which you feel satisfied and energized are best.