Fitness myths spread quickly these days through gym gossip and the internet, to the point where it’s hard for many of us to separate fact from fiction.

Tim Clark, certified personal trainer and manager of the Pete P. Peters Fitness Center at Community Health System, looks at ten fitness myths he’s heard through the gym-vine, and determines how accurate they really are.

Myth 1: Morning workouts are better.
For some of us there may be advantages to working out in a fasted state (before breakfast), but Clark said fitness goals are achievable with workouts at any hour of the day. During the Olympics, for example, most world records are set between the hours of 5 and 7 p.m.
What’s important is putting your workouts on the calendar just like your other daily activities and appointments so you’re not tempted to skip just because it’s 3 or 5 or 8 p.m.

Myth 2: You can target parts of your body for reduction/weight loss.
Also known as “spot reducing,” this just isn’t how our bodies work when it comes to losing weight. You lose — or gain — fat gradually over your whole body.

“You can’t believe everything you read on the internet. Stop it,” said Clark.

Myth 3: Skipping meals will help you lose weight.
According to Clark, this can be a dangerous myth to follow. In his personal experience, he doesn’t have the will power to override the hunger he feels after skipping a meal. As a consequence, he’s more likely to overeat when he does sit down for a meal. 

It’s a dieting practice that could make you put on weight instead. “At least for me,” he said.

Myth 4: Running will destroy your knees.
This myth might stem from improper running technique or starting a running routine too fast, which could injure your knees. Assuming proper technique, some studies that shown knees of recreational runners’ have better integrity of the connective tissues and better bone density than non-runners.

Another tip: Get good running shoes. Many running shoes are designed to help correct small flaws in your form, like if your feet roll inside (toward your midsection) a bit when you land. There are also specialty shoes for people who run on trails or pavement, and for people with wide feet, flat feet or high arches.

Myth 5: A pound of muscle weighs more than a pound of fat.
Clark laughed as he started to discuss this myth. “A pound is a pound is a pound. A pound of bricks weighs the same as a pound of feathers.” 

Instead, he said, think density. Yes, muscle is more dense than fat. Meaning that a pound of muscle will be a lot smaller in volume than a pound of fat. But don’t use the “muscle weighs more than fat” mantra to explain that excess weight on the scale.

Myth 6: Unused muscle turns to fat.
Muscle and fat are entirely different things clear down to the cellular level. With inactivity, your muscles will atrophy (become smaller) and you’ll put on weight in the form of stored fat, which is probably the origin of this fitness myth. No, muscle will not magically turn into fat. Too bad!

Myth 7: Fat-free foods are better for you.
We need fat and, in fact, fat helps our endocrine system (made up of the body’s hormones) store and release energy throughout your body. So, completely eliminating fat from your diet can be detrimental, causing you to feel sluggish and weak. 

Lowering fats in your diet through food choices may not be harmful, but Clark advises reading food labels carefully. Low- or non-fat foods may have high levels of salt or sugar to make them taste better. So you’ll want to read labels carefully, especially if you’re on a restricted diet in terms of salt and sugar. 

Myth 8: Internet ‘hacks’ can help you lose weight.
We’ve all seen the “Five hacks to lose 20 pounds in three days” articles. 

“To think you can overcome your body’s natural makeup, genetics and homeostatic drive to ‘hack’ is a very bold statement,” Clark said. “In my opinion, no.” 

Take a common “hack” like working out in a fasted state. The theory is that after a fasting period your body is more likely to tap into stored fat to power your workout. On face value it seems this could be the magic bullet … but is it? 

Most fasted workouts occur first thing in the morning before breakfast when cortisol levels are at their peak and could spike higher than usual. “If that cortisol spike is high enough, and you are someone who is easily affected by stress levels, this may negatively impact your weight loss,” Clark said.

Myth 9: Assisted exercise is not efficient.
This myth is a little vague. What are we talking about with assisted exercise? Resistance bands? Partnering? Clark said any of these can be very effective during your workouts. 

“There’s no problem using assistance devices in the gym.” At a very basic level these can be machines that assist you in pull ups, or pushing down with your back and shoulders. The important thing to remember is if you make your workouts more challenging over time, to the point where you hit failure (the limit of your body’s ability to perform that task), you will see progress, he said.

Myth 10: An effective workout needs to be at least 60 minutes long.
“You can ask any of my clients that have experienced a 30-minute workout with me, they’re at least as tough, sometimes tougher than a 60-minute workout,” Clark said. 

He explained that often during a shorter workout with him, you’re trying to fit in as much as possible while moving very fast between sets. “You can get a very effective workout in under 60 minutes.”

Staying safe

Before starting any new exercise routine, and especially if you have health issues like high blood pressure or diabetes, you may want to consult with your healthcare professional.