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Myth: You must exercise strenuously at least 30 minutes a day.

Fact: To maintain progress, it’s best to exercise a minimum of every three days but it doesn’t have to be hard. Remember, too, exercise is cumulative: Two 15-minute walks a day have a similar effect to a straight 30-minute walk.



Myth: Your metabolism slows as you age and you can’t increase it.

Fact: You can increase your metabolism through healthy eating and exercise. Loss of muscle tissue slows down metabolism, but exercise increases your metabolic rate — even on days when you are resting between workouts.



Myth: Strength training will make a woman “bulk up.”

Fact: Genetics and hormones affect muscle size, so most women can’t build super-large muscles. But muscles do burn calories and the stronger the muscles you have, the easier it is to burn fat—and to keep the fat off.



Myth: Bread, rice, potatoes and pasta are fattening.

Fact: Any food in excess can be fattening if your body isn’t using it properly. All of the above are actually good sources of complex carbohydrates, which give you energy. It’s a good idea to have a complex carbohydrate — like oatmeal or wheat toast— before exercising, followed by a protein after working out. Good choices are a lean meat sandwich or yogurt.



Myth: You lose weight by dieting.

Fact: Nearly everyone who loses weight just by cutting back on calories is apt to gain it back. Think healthy eating rather than dieting. Eat more fruits and vegetables and less fats and simple carbohydrates, such as soft drinks or candy.

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