There is no such thing as spot reduction of the body. There is no ab machine in existance that will define your abs without making you loose total bodyweight and reduce total fat.
2. There really is no such thing as toning. Lifters often say heavy weights cause muscle gain and light weight causes muscle tone. Reality is light weight causes light muscle gain. Fat lose causes tone. If the light weight workout is aerobic in nature, then it will cause weight lose, but will not tone.
3. In order to get big, all you have to do is lift heavy. Wrong. We have all seen small, thin guys in the gym lifting way too much weight for their body size. Often one of the most overlooked aspects of fitness and weightlifting is diet. You must eat to support the weight gain, other wise it will not happen. Rest is also another key essential.
4. You only need to do a few exercises to really see some substantial growth. Really this is true. If an individual starts a regimen that includes squats, deadlifts, bench press, pullups, and I also would say military presses at high weights, and eat right, that individual will put on some real noticeable size.
5. How heavy you lift will basically produce how big you get. In other words, lift more, get bigger. Kinda false. One of the most overlooked aspects of fitness and a fact that many levels of the fitness industry don’t inform people of is that genetics is probably the biggest factor in your body type and the potential for you to change your body. There is no question that eating right, exercising and getting rest are essential, but if you are genetically predetermined to be obese, you will probably be more fit and more toned, but still be overweight. This can be change in extreme cases but more than likely not, you will still carry extra weight.
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