Nine myths corrected.

1. "No pain, no gain." — Pain is a warning; soreness is different from pain.
2. "Cardio is best for weight loss." — Diet + strength > cardio alone.
3. "Lifting weights makes women bulky." — Takes years of dedicated effort.
4. "Train abs daily." — Counterproductive; 2-3x/week is plenty.
5. "Sweat = fat loss." — Sweat is temperature regulation.
6. "Spot-reduce with targeted exercises." — Fat loss is whole-body.
7. "Stretching before runs prevents injury." — Dynamic warmup, yes; static stretching, no.
8. "More exercise = more weight loss." — Diminishing returns after a point; recovery matters.
9. "Fasted cardio burns more fat." — Calorie deficit matters; timing is marginal.