6 Fitness Rules Meant to be Broken

New Takes on Outdated Advice

-- By Jennipher Walters, Certified Personal Trainer and Fitness Instructor

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We've already debunked some outdated diet rules, but what about fitness? Just as there is plenty of questionable diet and weight-loss advice going around, some exercise "rules" that people live by are downright misleading, misguided or just plain out wrong. Why does it matter? Because you want to make the most of your time in the gym—and stay safe while you do it.

Read on as we debunk six old fitness myths and replace them with new workout rules that will support your body to be its fittest and healthiest!

Old rule: Tone up a specific area of your body by exercising it more.
You know the infomercials and workout DVDs that promise to get rid of those flabby underarms, tighten your hips or turn your stomach into an instant six-pack? Well, they fib. There is absolutely no way for you to selectively reduce fat on a specific area of the body. While you can build muscle in a particular area, you cannot get rid of the fat that way.

New rule: Burn fat for six-pack abs and jiggle-free arms.
Truth be told, you do have a six-pack under that stomach—you just can't see it yet if you have some pounds to lose! So instead of wasting your energy by spot training (think thousands of crunches), focus on using your entire body to burn calories through a mix of weight-training and cardio (and see new rule #3 for a powerful fat-blasting combo!). Also, be sure to eat a healthy, lower calorie diet. It's only through exercise and a proper diet that those strong muscles can be shown off!

Old rule: Do crunches for a strong midsection.
Crunches are by far the most popular exercise for working the abs, but why? Turns out, crunches only target the top part of your abdominals and actually don't improve your core strength that much. And, really, what good is fitness if it can't help you easily do what you need to do in everyday life?

New rule: Get a strong core with functional full-body exercises.
Did you know that abs only make up one part of your core? Yep, the full core is made up your abdominals, obliques, transverse abdominis and erector spinae (low back). Some experts even consider your hips to be part of your core. So when it comes to getting a strong midsection, don't just crunch. Do a variety of planks, side planks, twists, rotations, balance work and more to build functional strength and support your body—no matter what activity you're doing. A strong core keeps your back healthy and resistant to pain and injury, improves posture, allows you to move your body with greater control and helps with balance. Continued ›

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About The Author

Jennipher Walters
Jennipher is a certified personal trainer, group exercise instructor, and lifestyle and weight management consultant. She blogs regularly about her own fitness adventures at www.fitbottomedgirls.com.

See all of Jenn's articles.

Member Comments

JANNEBARN

Yoga can indeed lead to weight loss and a 'leaner look' if you do it daily and mix it up with Vinyasa and Ashtanga yoga, both of which are pretty intense forms of exercise. So is interval training.

Combine these two with cutting out wheat and reducing sugar and carbs from grains if you want to see real change for the long run - providing of course it is a life style change and not a form of dieting. - 6/19/2013 9:26:49 AM
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LORRSHAW1

You should really research yoga a bit more before saying it does not benefit weight loss. The practice does not need to be advanced to burn calories significant for deficit as longas you're doing a sound program. Not to mention in many cases the benefit yoga gives that no traditional fitness program can is balancing hormones which for many is a huge struggle in the weight loss battle. Disappointed in your statements. - 6/19/2013 7:04:17 AM
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PASTTHEMISSION

Yoga and pilates are two different types of exercise so why are they being lumped together? Also, what do you mean by more advanced yoga? Asthanga style? Jivamukti? Vinyasa? I think you're selling yoga a bit short by making a blanket statement about it. - 5/12/2013 2:30:06 PM
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INDEBTED

There should be a recommend button. Great article! - 4/25/2013 6:51:06 PM
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BLISSFULGIGI

Best not to make blanket/simplisti
c statements, i.e. heavy weights do not build bulk (depends on your body type - heavier weights DO build in those with mesomorphic body types. I used to build muscle just from looking at a dumbell.) Also, lying on the couch reading a book burns calories, so to suggest that yoga and pilates don't is a bit misleading, isn't it? I agree with the premise that for MANY people, yoga and pilates should round out their exercise plan, but as a fitness trainer for over 20 years I've found that stressing the body with any form of rigorous movement is adequate for many, and that a yoga and/or pilates-centric workout plan (combined with healthy eating, but that's true with most any exercise plan) is fine. - 3/27/2013 8:25:29 PM
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ELENNARE

You know, I think the myth that women shouldn't use heavy weights only keeps hanging around because experts keep debunking it. In fact, I think that's the only place I've ever seen that particular notion pop up... - 7/16/2012 5:27:15 PM
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ANGEL1066

Why no share button? I have many friends who could benefit from the ideas in this article. Most I had already learned the hard way, by doing it wrong for years with poor results, but I picked up a few good tips to try myself, too. Wish you had also mentioned swimming, a great all over toning and flexibility exercise method appropriate at all fitness levels. Excellent article! - 6/4/2012 9:10:47 AM
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DEVERYLEJ

Oh, and interval training should only take you 30 minutes or less! - 6/3/2012 2:52:25 PM
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DEVERYLEJ

Another myth is that in order to lose weight you need to run/jog/bike/elli
ptical for 30-60 minutes in a steady state mode. The truth of the matter is that the best way to lose weight and save muscle is to do interval training which can be done on the treadmill/outdoor track, the bike or on the elliptical or all of the above. I am living proof that interval training is the best, quickest, safest and most interesting way to lose, tone and look good! - 6/3/2012 2:50:11 PM
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HOTYAYA1

I have actually seen some of these myths quoted by people on this site. Hope they all read the article. I do use the "no pain, no gain" mantra to motivate myself when I am in the muscle exhaustion stage. There is a difference between that " pain" and the pain of an injury. - 6/3/2012 10:05:24 AM
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HESTEROONIE

On the poll with the article, there was no choice for "none of the above." Many people exercise incorrectly but at least they are trying. The number of people who do as little as possible is frightening. I have a friend who always parks as far away as she can from her destination (assuming it's safe, of course) so she has to walk more each day. I love to walk and always have. I like to people watch and I live in an urban yet friendly environment. Just browsing or doing what they used to call "eye" buying can be a lot of fun. You don't have to run a marathon unless, of course, you want to. My old bones couldn't take the pounding. - 6/3/2012 9:19:52 AM
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BIKERNERD

I thought that stretching, slowly, but oh so slowly lengthened muscles? - 6/3/2012 5:26:40 AM
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MUSHYMAC

You shouldn't feel pain is a good one. But on the trivia questions it states that pain is normal and keep going. - 8/10/2011 9:09:13 AM
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MY4DOGS2580

like the article. I waiting to see my six pack abs, just waiting for the flab to melt away. It slowing is. - 7/28/2011 1:54:20 PM
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HOLMES971

very interesting. - 7/27/2011 10:54:57 AM
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