<div><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><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><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><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> </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><p><b><span>Most sports drinks are just</span><a href="http://www.businessinsider.com/what-daily-serving-of-sugar-looks-like-2015-7"> sugar</a><span> and water. </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"> helps recondition</a><span> muscles after a workout. </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><div><div><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. </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><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><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> You don't have to run a marathon to get fit.</p></div>

 Running a marathon

<div><div><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"> 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"> </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

<div><div><div><p><b>People tend to overestimate their physical activity and underestimate how much food they eat. </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

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.

Working out in the morning

11 fitness myths that are doing more harm than good

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