When it comes to getting in shape, losing weight and toning up, the conventional wisdom can sometimes be a little weak. Here, Jan Wyche, a certified personal trainer with Chelsea Piers Sports Center gives you the real skinny on some of the most common fitness myths out there.

It’s important to stretch before a workout

1. Research shows that stretching before exercise actually increases your chance of getting injured and may decrease your workout performance. According to Wyche, the best way to prepare your body for physical activity is with a 3-5 minute warm up of easy walking, light cycling or gentle movement.
When I stop working out, my muscle will “turn into” fat

2. “Fat and muscle are two totally separate types of tissue. They aren?t interchangeable,” Says Wyche. People get fat when they stop working out because they continue to eat the same amount but burn off fewer calories. As a result, their unused muscles grow soft while they simultaneously gain excess body fat.
Losing weight is all about diet. Exercise doesn’t help

3. You can lose weight simply by cutting back on calories. But combining exercise with diet will help you lose weight more quickly. More importantly, it will help you keep the pounds off permanently. The majority of participants in the National Weight Control Registry (a survey of thousands of people who have lost a significant amount of weight and kept it off for years) report that a consistent exercise program is one of their key weight maintenance strategies.
The best way to burn fat is by doing long, slow workouts

4. Wyche claims that the so-called “fat burning zone” is about as real as “The Twilight Zone.” “The workout that burns as many calories as possible, whether it’s long and slow or fast and furious, is the best workout for fat burning and weight loss,” she advises.
It’s better to drop a few pounds before I start lifting weights; otherwise I?ll just bulk up

5. Actually, if you’re truly serious about losing weight, lifting weights 2-3 times a week is a must. “Building muscle helps maintain your metabolism even while you’re resting and will help you slim down,” Wyche notes. When you combine diet with cardio exercise only, you tend to lose a lot of muscle mass; weight training helps preserve muscle so more of your weight loss is truly from fat.
To tone and shape my muscles, the more reps of a weight lifting exercise the better

6. Choose a weight you can lift at least 8 times keeping good form but no more than 15 times without your muscle feeling the challenge. If you can do more reps than that, the weight you’re using isn’t heavy enough to give you results. And, as Wyche points out, decreasing body fat will help you see the shape of the muscles underneath.
Doing hundreds of crunches everyday is the best way to melt the extra blubber off my stomach

7. There’s no such thing as spot reducing – - that is, you can’t magically zap the fat from an area by exercising it. Wyche claims that you could do 5,000 crunches a day and still not see any improvements until you burn the layer of fat over your ab muscles, which is done by trimming your diet and burning more calories through cardio exercise.
The more protein I eat, the more muscle I’ll gain

8.”The body uses protein, carbs and fat to build muscle,” Wyche notes. Any excess protein you eat beyond what your body needs will simply be expelled through your urine or stored as body fat. Your best bet is to eat a balanced diet that includes a variety of vitamins and minerals and enough calories to build strong, shapely muscles.