There's a lot of information out there to help you get in shape, but there's also a lot of misinformation too. Such as that muscle can turn to fat if you stop working out.
Karin Richards, a professor in exercise science at the University of the Sciences in Philadelphia, says, "That's comparing apples to oranges. Muscles and fat, two different things in your body. One cannot change into the other."
What's more likely, says Richards, is that muscles shrink and fat takes up more room.
But since we're on the subject- does pumping iron give women "man" muscles.
"Oh, that's the biggest misconception," she says.
Richards says building muscle can help you burn more calories and prevent osteoporosis... So best not to shy away from weights.
"As women, we don't have as much testosterone as men so we are not going to bulk up that way," Richards notes.Here's another misconception - You know those calorie read-outs that show how many you're burning?
"Unfortunately they could be about 25 to 30-percent inaccurate- meaning too high," she says.
That's because the equipment is usually only designed to provide an estimate based on age and weight, not fitness level and gender (men tend to burn more calories during exercise than women).
Generally, the older the machine, the less accurate it is likely to be.
Newer machines may be more accurate but just in case, try this trick.
"Input your weight a few pounds less, even ten pounds than your actual weight and that way you'll have a better reading," she says.
Finally here's one many find hard to believe.
Exercising 10 minutes, 3 times a day has the same effect as exercising 30 minutes at a time. But there is a catch. Actually, this one's NOT a myth.
"If you're using an intense level of exercise for those ten minutes, three times a day, yes, that can equal 30 minutes," she says.
And if you start to get used to a certain exercise, that does mean you're getting in better shape.
But it also means you could start burning fewer calories.
So when that happens it's time to step it up a notch.
Richards tackles one final topic - Stretch before you exercise. Stretching DOES help improve flexibility.
But, Richards recommends holding off the stretches until after exercise.
She says that stretching cold muscles may increase the risk for injury, so it's better to wait until the muscles have warned up with activity. Don't skip out on this step because stretching helps improve flexibility and reduces the risk of delayed muscle soreness after exercise.
