<div data-slide-number="1" data-slide-anchor="#myth-to-stay-in-shape-you-only-need-to-work-out-once-or-twice-a-week-1" data-slide-title="Myth: To stay in shape, you only need to work out once or twice a week." data-slide="" data-e2e-name="slide-1"><div data-e2e-name="slide-title"><p><span><b>Once or twice a week won't cut it for sustained health benefits.</b></span></p></div><div><p> For your workouts to produce real results, you should<a href="http://www.businessinsider.com/how-often-work-out-exercise-see-results-2017-5">&nbsp;be exercising 3-5 times a week</a>.</p><p>New studies<a href="http://circ.ahajournals.org/content/early/2018/01/03/CIRCULATIONAHA.117.030617">&nbsp;</a>found that the best results for heart health were gleaned when participants worked out 4-5 times a week.</p></div></div>

Working out once or twice a week

Health

<div data-e2e-name="slide-title"><p><span><b>The best time for a workout is whatever time allows you to exercise most consistently.</b></span></p><p>Some research do suggest working out <a href="http://www.businessinsider.com/best-time-to-work-out-to-lose-weight-2015-1"> first thing in the morning</a><span> might help speed weight loss by priming the body to burn more fat throughout the day.</span></p></div>

Working out in the morning

<div><p> Weight training helps build up the muscle tissue in and around any fat tissue. <b>The best way to reduce fat tissue is to eat a healthy diet that incorporates vegetables, whole grains, lean proteins and healthy fats like those found in olive oil and fish.</b></p></div>

You can't turn fat into muscle

<div data-e2e-name="slide-title"><p><b><span>Plain old physical exercise seems to be better for brain health than any type of mental puzzle available, according to a wealth of research.</span><span>&nbsp;</span></b></p></div><div><p>Aerobic exercise is the key for your head, just as it is for your heart.</p></div>

Workouts for your brain

<div data-e2e-name="slide-title"><p><span><b>Don't assume that you can simply "work off" whatever you eat to lose weight.</b></span><span> Experts say slimming down almost always starts with significant changes to </span><a href="http://www.businessinsider.com/diet-or-exercise-for-weight-loss-2015-6"> your eating habits</a><span>.</span></p></div><div><p> Being <a href="http://www.businessinsider.com/diet-or-exercise-for-weight-loss-2015-6"> active regularly</a> is an important part of any healthy lifestyle.</p></div>

Exercise for losing weight

<div data-slide-number="6" data-slide-anchor="#myth-sit-ups-are-the-best-way-to-get-6-pack-abs-6" data-slide-title="Myth: Sit-ups are the best way to get 6-pack abs." data-slide="" data-e2e-name="slide-6"><div><div data-e2e-name="slide-title"><p><span><b>As opposed to sit-ups, which target only your abdominal muscles, planks recruit several groups of muscles along your sides, front, and back.&nbsp;</b></span></p><p><span>If you want a strong core — especially the kind that would give you 6-pack-like definition— you need to challenge all of these muscles</span><span>.</span></p></div>            </div>
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Getting 6-pack abs

<div data-e2e-name="slide-title"><p><span><b>Weight training is a great way to strengthen muscles, and has nothing to do with gender.</b></span></p></div><div><p>Women produce less testosterone on average than men do, and studies suggest that hormone plays a role in determining how we build muscle.</p></div>

Gender stereotypes

<div data-e2e-name="slide-title"><p>Running fast and hard for just 5-10 minutes a day can provide some of the same health outcomes as running for hours.</p><p>&nbsp;You don't have to run a marathon to get fit.</p></div>

 Running a marathon

<div data-slide-number="10" data-slide-anchor="#myth-keeping-a-food-diary-is-a-reliable-way-of-monitoring-and-controlling-what-you-eat-10" data-slide-title="Myth: Keeping a food diary is a reliable way of monitoring and controlling what you eat." data-slide="" data-e2e-name="slide-10"><div><div data-e2e-name="slide-title"><p><b>People tend to overestimate their physical activity and underestimate how much food they eat.&nbsp;</b>They consistently think they've worked out more and consistently think they've eaten less.</p></div>            </div>
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Keeping a food diary

<div data-e2e-name="slide-title"><p><b><span>Most sports drinks are just</span><a href="http://www.businessinsider.com/what-daily-serving-of-sugar-looks-like-2015-7">&nbsp;sugar</a><span> and water.&nbsp;</span></b><span>Experts recommend refuelling with plain old water and a high-protein snack since studies suggest protein</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23765352">&nbsp;helps recondition</a><span> muscles after a workout.&nbsp;</span></p></div><div><p>(Because the contents of supplements like protein powders can be largely unregulated, however, your best bet is to eat real protein-packed food.)<br></p></div>

Sports drinks 

<div>
<p><figure><img src="https://amp.businessinsider.com/images/58ef71498af578541f8b553d-750-563.jpg"> Shutterstock </figure>Whether you want to tone up, slim down, or boost your mood, you've likely taken a stab at tweaking your fitness routine. </p>
<p> Unfortunately, there's a lot of workout advice out there that won't help you meet your goals and could actually do more harm than good. </p>
<p> Here's an overview of some of the most enduring workout myths and misconceptions, as well as the real science that can help you meet your fitness goals in a healthy way. </p>
<div><em><strong>Never miss out on healthcare news. <a href="http://newsletter.businessinsider.com/join/4np/health-insider&amp;hash=f4e91136c13f3c40c496d77bc7347502"> Subscribe to Dispensed</a>, our weekly newsletter on pharma, biotech, and healthcare.</strong></em> </div>
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Whether you want to tone up, slim down, or boost your mood, you've likely taken a stab at tweaking your fitness routine. Unfortunately, there's a lot of workout advice out there that won't help you meet your goals and could actually do more harm than good.