<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><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

<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><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><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>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><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><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

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.