Finding a way to get fit and healthy is obviously harder said than done. But that’s how it should be; my old man used to say ‘there isn’t a short cut to anywhere worth going’, and this is something I stand by! But finding the right information shouldn’t be so hard. There are so many uninformed ‘experts’, or those with ulterior motives, spouting out fitness mythology, that here is quick guide to spot the truth from the turd that is littering out fitness columns, and get you moving in the right direction, now!

You need to be in the gym for over an hour to get results - False!

It is common place for most people to think that to get the best out of a workout, you have to keep at it for hours at a time. However, numerous studies have shown that by keeping your workouts shorter (c.45mins), the catabolic, muscle destroying, bodyfat increasing hormone, Cortisol will drastically be reduced. We are designed for short but intense bouts of exercise, so for the best results, keep the work-level high, but the work-time low!

Women who lift weights will get BIG - False!

Every time I introduce a female client to the weights room, without doubt the first thing they say is, I don’t want to get Big! Women, without the use of steroidal or hormonal enhancement, will not have the required testosterone levels to achieve the levels of muscle mass associated with ‘pumping iron’. In fact, women have approximately 30% of the testosterone levels of an average man, so lifting weights and getting big does not go hand in hand for the girls.

You must train everyday to make progress - False!

This is pure fitness folklore and in fact, couldn’t be further from the truth. Your body needs recovery, and working out everyday would probably lead to injury and body breakdowns if not planned properly. It is better to get a consistent training routine over a series of weeks, than to hit it everyday, half-heartedly, and lose your motivation. Consistency and intensity are far more important, and these should be focused on. Train hard, 2-4 times a week, every week for 2 months, and great results won’t be too far away!

Doing crunches gets you a six-pack - False!

Abdominal exercises DO NOT GET YOU A FLAT STOMACH! Now that is said, I’ll explain. Most people store excess body-fat and water around their mid-sections, meaning that unless you have naturally low body-fat levels, that elusive six-pack will be covered by something slightly less appealing to you.

While abs exercises will build the target muscles, you still won’t be able to see them unless you shift what’s covering them up. It would be much better to focus on reducing overall bodyfat levels with a calorie deficit diet, consistent weight training, and high intensity cardio intervals 2-3 times per week. Once levels are sufficiently low, re-introduce the abs exercises to increase definition, but don’t spend more than 10mins on them, and add resistance for increased growth.