So pull up a chair, put aside that "lose 50 pounds just eating grapefruit" article, and open your mind for a moment. You may not agree with these facts, but they are what perpetuate the myth.
We are going to...
1. The healthiest way to measure your progress 
I guess the answer is to check your body fat more often, right? ! Not! The healthiest way to determine your progress is to make sure your strength levels increase when you do resistance training, improve your endurance through cardiovascular exercise, and make sure your clothes fit you. When did we stop believing that everything should be successful by measurement? Do we not have enough pressure in our lives?
2. Women will be big if they train with weights: 
A woman has about a third of a man's testosterone, so she won't put on a ton of muscle. The women you see in mature and masculine magazines are on steroids, growth hormones, etc. If you take off excess body fat and build muscle, you can look big. However, if you lose body fat, you can finally see lean muscles.
3. You have to work five to six days a week to get ahead:
I see a lot of people at the gym five or six days a week, and they're better at playing ping pong. Consistency and effort level is key. I want someone to work out three days a week with passion and intensity instead of five inconsistent efforts. In fact, for clients who have trouble staying motivated, I recommend exercising only two days a week, but they should do it every week.
4. Points can be deducted: SAY
The human body loses fat throughout the body at different rates. It is impossible to see a reduction. If you only focus on losing belly fat, it won't help. In general, the first place you earn money is the last place you lose it.
5. If you exercise, you can eat what you want:
The biggest news in the world of nutrition and fitness today is that most people need to eat more to increase their metabolism. The truth is, you need the right amount of calories to lose body fat. Exercise will burn calories, but if you eat whatever you want and consume too many calories, you are likely to gain fat.
6. Training to prevent injury: 
After analyzing the results of six studies, researchers at the US Centers for Disease Control and Prevention found no link between stretching and injury prevention. According to Dr. Julie Gilchrist, one of the researchers involved in the study, "Stretching increases flexibility, but most injuries occur in the normal range of motion." Dr. Gilchrist continued, "Strengthening and warming have been combined for decades. It just hasn't been examined through rigorous science."
Make no mistake; The extension program is useless. Seven out of nine studies show that regular stretching programs help strengthen muscles. However, it does not prevent injuries. Warming up before exercise and increasing blood flow to the muscles are ideal for injury prevention. I don't recommend removing the extension. Value and flexibility are certainly important as we age. However, we may be off base by assuming that this is an injury prevention method.
7. There is a 'best exercise routine':
There is no one best way to work. Super slow workout effectiveness, "best video workout," "best workout of the day," and more. I get a lot of questions about In fact, if it works for you, it won't work for you. Don't stay too long with anyone. Don't let your body or mind adapt. The body will adapt to any training regimen in about four to six weeks. Different sizes of sets, sets, reps, exercises, cardiovascular exercises, band exercises, etc. In between, adjust your routine every three to four weeks and see changes as the key to efficiency and results.
8. You must lose weight before starting an exercise program:
There is no physiological reason to be exhausted before starting an exercise program. Exercise is the best thing for your health, and there is no time to start. There are too many benefits of exercise to list here, but you're doing yourself a world of good by exercising every system and cell in your body. Any amount starting at 5 minutes a day is helpful.
Fat loss and muscle gain are just two of the many benefits your body will feel from exercise. Each day will be easier when you relax. There's no reason to wait to get started—unless your doctor orders it.
Do you train with 20 percent of the body or 30 percent of the body,