There are quite a few untruths out there about health and fitness. I'd like to share a few of them with you.

• "If you're thin you're fit". Sorry, but being thin is no indication of how efficient your heart, lungs, and muscles are. Body composition testing has shown that thin people usually have a higher percentage of body fat because they feel that they don't have to exercise. "You've got to exercise"

• By doing sit-ups you get rid of stomach fat. No way! There is no such thing as spot reducing. Fat reduction comes from aerobic activities and is reduced proportionally throughout the body.

• Sweat loss means fat loss. You do lose weight when you sweat but it is mostly water weight, it is not fat loss. It is usually regained after drinking liquid.

• Extra protein makes you bigger and stronger. It would be great if it did. However, your normal diet meets your daily protein needs. Extra protein is only converted into and stored as body fat.

• Sugar before exercise will give you fast energy, Candy bars, honey, and sweets quickly enter your bloodstream and release a tremendous amount of insulin. The insulin increase during exercise causes your blood sugar to drop, leading to faster exhaustion.

• Lifting weights gives women big, bulky, muscles. Women do not produce enough male hormones for large muscle growth. They also don't have as much muscle fiber as a man. You must train specifically for muscle growth if you want to gain muscle mass.

• Muscles turn into fat when you quit exercising. NO, NO, NO. Some may seem to make this look true. However, fat cannot change to muscle or vice-versa. When you stop exercising, your muscles start to waste away and lose their firmness. It is the over consumption of food that increase the size of the fat cells and therefore you puff out.

• Cellulite is a unique type of fat. Cellulite is fat; all fat is fat. Rubbing creams don't work. Remove cellulite (fat) through aerobic conditioning, weight training, muscular endurance training, and diet.

• Certain food supplements and foods can burn fat away. Food doesn't burn fat nor do supplements you can buy monthly supplies of. Aerobic exercise is the way we burn fat. "The only way".

• Low intensity aerobic exercise burns more body fat than high intensity aerobic exercise. You must look at total calorie expenditure. Everyone's physical ability is different. Gradually work your intensity up and keep going as long as you can.

Now that you know what the real deal is, don't wait another day before embarking on your weight loss and fitness plans. Think positive!