When trying to get into shape many people are willing to try anything. There is so much conflicting information out there that it’s hard to know what really works. Does wearing several layers of clothing really help you to burn fat? Does food make you fatter after 9 p.m.? Does the Atkins Diet really work?

     What’s real and what isn’t? Read on for a few common fitness myths and find out what’s actually true.

Myth 1: Walking is enough of a thigh workout. I don’t really need to do anything else.

This myth seems to makes sense, especially if you’ve been walking for a long period of time. Unfortunately it’s not true. According to Nicholas DiNubile, an orthopedic surgeon and author of FrameWork: Your 7-Step Program for Healthy Muscles, Bones, and Joints, “when you are walking, you’re strengthening the heart but not the thighs. It’s almost like thinking your biceps will be worked by walking.” Leg health is very important in preventing falls and promoting knee health. Better ways to strengthen your thighs include bike riding, squats, lunges, wall sits, and using resistance bands.

Myth 2: Crash diets work.

Not only do crash diets not work over the long term, some can actually be harmful. Even many legitimate diets, like the Atkins Diet, or the Master Cleanse, can be harmful. According to ERHS biology teacher Ms. Rebecca Howell, “Fad diets don’t work because even if they work in the short term, in the long term you’re not changing your behavior. And crash diets are just bad period because you’re most likely harming your body and not giving it what it needs.” In addition, they throw off your metabolism, making it hard to maintain any perceived benefits. When considering a new diet, it’s important to consult a professional to make sure that no harm is done in an attempt to lose weight.

Myth 3: If it worked for them, then it’ll work for me.

Everyone’s body is unique. Just because something worked for someone else doesn’t mean that it’ll work for everyone. That’s a great way to get injured. Make sure that you consult a doctor before you start any new fitness regimen, and if possible work with a trainer.

Myth 4: Low fat is good, and no fat is even better.

According to ERHS science teacher Ms. Peggy Brosnan, “You need a certain amount of fat in your diet. But there’s a difference between 5 grams of unhealthy Trans and saturated fats (which you get from processed, unhealthy foods, and meats) and the healthier unsaturated fats and Omega 3s (which you get from things like fish and plants).”  Fat soluble vitamins A, D, E, and K can’t be absorbed and transported efficiently without fat. Plus, that fact that something says “low fat” or even “no fat” doesn’t necessarily mean that it’s good for you. Aim for healthy fats from things like nuts and avocados, and cut back on things like animal fats, but don’t eliminate them entirely because the harm to the body that leaving them out entirely is something that should be avoided.

     Always consult a doctor or trained professional when considering anything new ways of losing weight or getting in shape. And remember, just because someone says something is true, doesn’t mean it actually is.