Tired of hearing confusing and misleading advice from your friends or buddies in the gym? Get the facts by reading this article and discover the truth about these long-cherished fitness myths. This will help you weed out worthless advice so you can make the most out of your workouts.

‘Excessive sweating while exercising means you’re not fit.’

If you’re fit, the more you’ll sweat. Sweating is the body’s way of cooling itself. This mechanism improves as you exercise regularly.

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“As you get in better shape, your body learns to cool itself more efficiently. Blood is shunted to the skin’s surface more quickly via tiny blood vessels that dilate and radiate heat away from the body. At the same time, the sweat glands increase their output of a fluid-and-sodium mixture, which cools the body as it evaporates. While fit people produce more sweat than sedentary folks, they lose less salt, because more of it is reabsorbed by the body’s cells as it travels from the sweat glands to the skin’s surface. The result: More copious and diluted sweat, and more rapid cooling,” said Royce Flippin in American Health magazine.

‘You should exercise everyday to stay healthy.’

If God Himself rested on the seventh day after creating the world, we mortals deserve a break too. You don’t have to exercise vigorously everyday to stay fit since even minimal physical activity like gardening or housecleaning can work wonders on your body.

In fact, experts say you can cut your risk of heart disease, diabetes, and other ailments by 60 percent just by working out three times a week for 20 minutes. In between this, do what you want.

“Some beginners – in their zeal to make up for 20 years of neglecting their bodies – vow to exercise every day for the next 20 years. This is not a good idea. If you’re trying to get fit, your workouts are only part of the equation; rest is just as important,” said Suzanne Schlosberg and Liz Neporent in “Fitness for Dummies.”

‘To build muscles, eat high-protein foods.’

This myth appears to have originated with the ancient Olympics. Early athletes thought they could acquire great strength by eating the raw meat of lions, tigers or animals with great fighting skills.

While meat is a good source of protein, loading up on it won’t make your muscles bulge since the latter actually contain 72 percent water and only 22 percent protein. Besides, most of us consume adequate amounts of protein from daily meals. Getting more from foods, powders or Protein water supplements won’t turn you into Arnold Schwarzenegger and may even damage your kidneys and liver.

“There is no scientific evidence supporting the popular belief that athletes require massive amounts of protein-rich foods or protein supplements. Surveys show that athletes often consume four to five times their actual requirements. Yet there is absolutely no health or performance benefit from high-protein eating,” according to Dr. Ellington Darden in “The Health Robbers.”

To build more muscles, you have to lift weights or perform some kind of weight-bearing activity religiously. In short, you have to work out instead of relying on the promises of protein drinks and pills.

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