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If you are planning to start working out this year, here’s what you should know

The new year is here, and you’ve probably made a resolution to start working out. Good for you! But before you dust off those sneakers or sign up for a gym membership, let’s talk about something important: separating fitness facts from the myths that might be holding you back or setting you up for disappointment. Here’s what you need to know as you embark on this rewarding journey.

Myth #1: You have to work out every day to see results

Let’s clear this up right away: more doesn’t always mean better. Your body needs rest to recover and build strength. If you push yourself too hard, you’re more likely to burn out or get injured. Aim for three to five sessions a week, depending on your fitness level and goals. Rest days are your friends—treat them with as much importance as your workout days. Think of it this way: even superheroes need a day off.

Myth #2: Cardio is the only way to lose weight

Cardio gets a lot of hype, and while it’s great for your heart and overall endurance, it’s not the only way to shed those extra pounds. Strength training is equally, if not more, effective. Building muscle increases your resting metabolism, meaning you’ll burn more calories even when you’re not working out. So don’t shy away from the weights—embrace them. Lifting won’t make you “bulky” unless you’re specifically training for that.

Myth #3: You have to feel sore after every workout

“No pain, no gain” sounds motivating, but it’s not entirely true. Feeling sore after a workout is not the only indicator of progress. It’s normal to feel a bit of discomfort, especially if you’re trying something new, but being in constant pain could mean you’re overdoing it or using improper form. Focus on consistency and gradual improvements instead of chasing soreness like it’s a badge of honor.

Myth #4: You can spot-reduce fat

This is a classic myth that refuses to die. Doing a hundred crunches a day will not magically melt belly fat, just like squats alone won’t shrink your thighs. Fat loss happens all over your body, and it’s primarily driven by a calorie deficit—burning more calories than you consume. Combine a balanced diet with a mix of cardio and strength training for the best results.

Myth #5: You need fancy gear or supplements to start

Let’s be real: the fitness industry loves to sell you things. From high-tech fitness trackers to protein powders promising instant abs, it’s easy to get caught up in the hype. The truth? You don’t need a single gadget or supplement to start working out. A good pair of shoes, comfortable clothes, and the motivation to move are enough. Save your money for something more rewarding—like a post-workout smoothie.

Myth #6: You’ll see results in two weeks

Here’s the tough love: fitness is a marathon, not a sprint. While you might notice some changes in your energy levels or mood early on, physical results take time. Be patient with yourself. Focus on building a routine and celebrating small victories, like lifting heavier weights or running a longer distance. The results will come, but they’ll be worth the wait.

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