In the fitness industry there is a lot of misinformation out there. With all this incorrect information on the internet, magazines and advertisements it can leave people very confused. One of the most common myths I hear is “more is better” in terms of exercise. This of course is not the case. One of the reasons people think this is the case is because of the perception it takes an excessive amount of training to see results. The truth is muscles require recovery, without recovery no progress will be made. People should workout for 3-5 day per week for anywhere from an hour and a half to eight hours total. The second most common myth is lifting heavy weights will make women get bulky. I hear this one all of the time. The truth is women do not naturally have enough testosterone and other muscle building hormones to build muscle enough to become bulky. The images of female bodybuilders with physiques like men are a result of steroid use. Another important fact is building muscle takes time. A woman is not going to wake up one day after lifting heavy weights to discover she has twenty inch biceps. Weight training is a great way to build a shapely feminine physique and should not be feared by females in every gym in the world. The issue of spot reduction is another major myth that is very popular in the advertising world. The fact is the body uses fat stores evenly throughout the body. Working one area does not mean you will lose fat in that specific area. Fat loss is a result of a negative calorie balance plain and simple. To go along with spot reduction another popular training myth is the belief crunches are the key to great abdominals. I see people who do hundreds of crunches a day but still do not have anything resembling a six pack. The reason for this is their abs are hidden under a layer of fat. It does not matter if someone has amazing abs if their body fat is too high they will not be visible. Also a good abdominal routine will include more than crunches. Crunches only hit the upper abs neglecting the lower and oblique muscles. Finally the idea that the scale is the best indicator of progress is another myth in the fitness industry. People who want to lose fat sometimes get discouraged because their weight has stayed the same despite noticeable differences in their body. When someone gains 5 pounds of lean muscle and loses 6 pounds of fat the scale only says 1 pound loss. The reality is there was an eleven pound difference! Their physique would look much better and the person would be and feel healthier without a large amount of weight dropped according to the scale.