Myth #6: Squats make your butt bigger.
Fact: “This one cracks me up,” says Chris Freytag, personal trainer and Prevention contributing editor. “We all know what makes your butt big, and it isn’t squats. All of us who sit in front of a computer, at a desk, or in a car seat all day are at risk for developing weak glues unless we actively do something about it.
“Science shows that (squats) will help to lift, firm, and strengthen your buns.
“Just be sure to focus on good form. Keep your knees above your shoe laces and sit back into an imaginary chair: squeeze through your glutes as you return to standing.”
Myth #7: You’ll reach a weight loss plateau in only a few weeks.
Fact: “If you are only a couple weeks into your program and weight loss has halted, you probably need to watch your diet,” says Jari Love, star of the Get Extremely Ripped: 1000 Hardcore DVD.
A study in the Journal of American Dietetic Association found that it takes 6 months for a person to reach a weight loss plateau.
Myth #8: You can slim down by switching to diet soda.
Fact: “A study at Purdue University found that rats given artificial sweeteners ate more calories and gained more weight than rats given sugar,” says Love.
She recommends drinking water that’s naturally flavored with lemon or cucumber slices to keep hydration high and calories low.
Myth #9: You’ll force your body to burn more fat if your stomach’s empty.
Fact: Not so, says Freytag. “Science has shown you need to have some glucose in your system in order to ignite your fat-burning furnaces. If you run out of stored glucose, your flame goes out and you start burning up muscle.”
Having a little snack 30-60 minutes before working out gives you the energy to go longer and harder.
Myth #10: You can target body fat you want to reduce.
Fact: Alas. Your muffin top ignores your will in favor of its DNA.
Samantha Clayton, personal trainer and co-star of YouTube’s Be Fit in 90, says, “The scientific truth is that your body decides where to burn fat based on genetics, regardless of the body part you are exercising.”
She advises that rather than focusing on one area, spend your time doing full-body workouts that burn calories, such as running or body-weight circuits, for all-over slimming.
Source: Prevention, April 19, 2012 and other sources.