Myth #1: In order to gain muscle and lose fat you need to exercise for hours every day.
This myth couldn’t be any further from the truth. The truth of the matter is that after one hour of intense weight training your levels of testosterone (the hormone that promotes increased muscle mass and reduces fat) levels drop. Because of this. if you continue to weight train past an hour. your levels of cortisol (the hormone that destroys muscle and promotes the storage of body fat) rise. while your testosterone drops even further. This leaves you in a chemical state that encourages body fat accumulation and loss of muscle. To put it simply, more work is not necessarily better!
Myth #2: Weight training makes you stiff.
If you perform all exercises through their full range of motion, your ﬂexibility will increase. For example, exercises like ﬂys, stiff-legged deadlifts. dumbbell presses, chin-ups, and calf raises are all exercises that greatly stretch the muscle in the bottom range of the movement. All exercises performed with a full range of motion will provide better flexibility. A high percentage of elite athletes believed that weight training would make a person slow and stiff. After many top athletes finally decided to implement a weight-training regimen, they immediately noticed they were becoming stronger, quicker and more ﬂexible than they previously had been. Therefore, by performing these exercises correctly and through a full range of motion. you will notice that your stretching capabilities will increase.
Myth #3: If you stop weight training your muscles turn into fat.
This is like saying that gold can turn into brass. Muscle and fat are two totally different types of tissue. What happens many times is that when people decide to go off their weight training programs they start losing muscle due to inactivity (use it or lose it) and they usually drop the diet as well. Therefore, bad eating habits, combined with the fact that metabolism is lower due to inactivity and lower degrees of muscle mass, give the impression that the subject's muscle is being turned into fat-while in reality what is happening is that muscle is being lost and fat is being accumulated.
Myth #4: Weight training turns fat into muscle.
More alchemy. The way a body transformation occurs is by gaining muscle through weight training and losing fat simultaneously through aerobics and diet. Again, muscle and fat are very different types of tissue. We cannot turn one into the other.
Myth #5: As long as you exercise you can eat anything you want.
How we wish this were true! However, this could not be further from the truth. Our individual metabolism determines how many calories we burn at rest and while we exercise. If we eat more calories than we burn on a consistent basis, our bodies will accumulate these extra calories as fat regardless of the amount of exercise that we do. This myth may have been created by people with such high metabolic rates (lucky them) that no matter how much they eat or what they eat, they never meet or exceed the amount of calories that they burn in one day. Therefore, their weight either remains stable or goes down.