There is a tonne of misinformation about muscle building. We thought we'd take a moment to debunk a few of the more common myths and half-truths ...

1. MYTH: To get a six-pack, you just need to do lots of crunches
   Doing crunches will not help you get a six-pack if you have a layer of fat over your abdominals. In order to see the muscles, you must also reduce body fat.
    
2. MYTH: I can do exercises to spot-reduce problem areas
   There is no such thing as spot reduction. Fat is lost throughout the body in a pattern dependent upon genetics, sex (hormones), and age. Overall body fat must be reduced to lose fat in any particular area.
    
3. MYTH: Eating lots of protein will give me bigger muscles
   Building muscle is achieved through weight training and eating more calories than you burn. Protein is important for rebuilding broken down muscle fibres however carbohydrates and fats are also essential.
    
4. MYTH: Warming up before a workout isn't important
   Gently warming up muscles helps to prepare the body for the workout ahead and prevent strains and injuries.
    
5. MYTH: No pain, no gain
   To break down muscle fibres there should be some level of discomfort when pushing those last reps however pain is a signal of injury, not progress.
    
6. MYTH: Morning exercise gives the best results
   The best exercise is when it suits you and fits into your lifestyle. If you're a bear in the mornings then working out at daybreak isn't going to be too effective. The best results will come from working out when it suits you and when you can keep it up.
    
7. MYTH: Eating after 6pm will make you fat
   There's no need to avoid eating altogether as the body still needs fuel to rebuild and repair while you sleep. A good rule of thumb is to concentrate on protein sources at night when you don't need excess carbohydrates for energy.
    
8. MYTH: If you exercise you can eat anything you want
   This is setting you up for failure, as healthy eating goes hand in hand with an exercise regime.
    
9. MYTH: Muscle weighs more than fat
   A pound of muscle weighs the same as a pound of fat. However, muscle is more dense so the same weight take up less room in your body than fat. Having more muscle in the body will also increase your metabolic rate.
    
10. MYTH: To lose weight just do lots of cardio
    Cardio is a great way to burn off calories however studies have shown that weight lifting helps to give you the "afterburn" where your body burns more calories overall. Good nutrition is also a huge part of losing body fat too.
     
11. MYTH: To lose weight just don't eat as much food
    True to a certain extent however many people take this too far - you need to eat enough to prevent your metabolism from slowing down. Cutting calories too low would have the opposite effect by making your body hold onto the body fat. The key is to eat a balanced diet of 5 - 6 meals per day with protein, complex carbohydrates and essential fats.
     
12. MYTH: A 20 min walk every day is all you need for a fabulous body
    It's true that a daily walk is good for the heart and helps to keep you in shape, however it's not enough to increase muscle size or get in significantly good cardiovascular shape. To see better improvements in body composition (less fat and more muscle) concentrate on weight lifting and a more intense cardio routine.
     
13. MYTH: Excessive sweating means you’re unfit
    Sweating is the body's way of cooling you down so fit people can sweat more than sedentary people. However, more sodium is reabsorbed by a fitter body which helps to cool it down. So fitter people are just more efficient sweaters!
     
14. MYTH: If you stop exercising, all muscle turns to fat
    Muscle cannot turn into fat and vice versa. Muscles atrophy when exercise ceases and body fat can increase.
     
15. MYTH: The more exercise the better
    Overtraining can be almost as harmful as not working out at all. Not only do you risk injury and burnout but working out too much prevents you from seeing results. A perfect workout schedule includes some periods of rest too.
     
16. MYTH: Skipping breakfast helps you lose weight
    Eating first thing in the morning helps to jump-start your metabolism and also prevents you from overeating later in the day.
     
17. MYTH: Running is bad for the knees
    Running actually strengthens the knee joints. What usually causes injury is doing too much too soon, or wearing out of shape footwear.