Having trouble achieving that sought-after six-pack? Unable to pack on those last five pounds of muscle? Hit a workout plateau? If any one of the above scenarios sound familiar, perhaps it’s because you’re one of the millions of Americans subscribing to some age-old, yet now-irrelevant exercise myths. Though many of these so-called “laws of exercise” were the offspring of bona fide studies from times past, they’ve become obsolete due to the evolution of science and the changing tides of research studies. We’re here to put an end to the perpetuation of these so-called truths so you can stop derailing your workouts once and for all.

Here we speak the truth—the whole truth and nothing but the truth.

MYTH #1: Abdominal crunches will flatten the stomach.

Sorry to be the bearer of bad news, guys, but the road to a six-pack is not lined in countless sets of crunches. Contrary to what many infomercials and mall kiosks would like us to believe, “spot reduction” does not work. Crunches are effective at increasing local muscular endurance, but when done alone they will not flatten the stomach. A six-pack or an eight-pack (if you’re feeling really ambitious) can only be achieved through a combination of diet and exercise—specifically strength training and cardiovascular training. The only way to lose the dreaded beer belly is to lose the actual fat which is covering your abdominal muscles. Performing hundreds of crunches a day will only be effective once the layer of fat covering the abdominal muscles is gone.

MYTH #2: Muscles will turn to fat once training stops.

In fact, the process of muscles turning into fat and fat turning into muscles is not physiologically possible. Muscle cells will not magically transform into fat cells. Rather, muscle cells begin to “catabolize” or break down once consistent strength training comes to an end. Though this process, if combined with a halt in exercise, will likely decrease metabolism, it will not immediately turn muscle into fat. The increase in weight most people experience is the result of a lowered metabolism, combined with no changes in diet.

MYTH #3: Lifting weights slowly builds large muscles more quickly.

To put it simply, this is 100 percent false. While lifting weights slowly might be a wise choice for previously injured people or the elderly, lifting weights at a slow speed is actually not beneficial for healthy individuals looking to build large muscles. Lifting weights at a faster speed activates more muscle fibers, which in turn builds more strength and increases power. Studies also show that not only does lifting weights faster not increase the likelihood of injury, but it also results in a faster, less fatiguing workout. 

MYTH #4: Don’t let your knees go past your toes.

Though once believed to be detrimental to ligaments in the knees, it is now believed that the focus should remain more on the upper body and less on knee position when performing exercises such as lunges and squats. Studies have uncovered that the reason behind knee injuries is the result of over-rotating the hips while performing lunges and squats. Focusing on keeping the torso as upright as possible will reduce the stress on the hips and back and therefore reduce the likelihood of injury during this exercise. Try these tips for staying upright: squeeze shoulder blades together and hold tight, and keep forearms perpendicular to the floor.

MYTH #5: Real men don’t take yoga or Pilates.

What do Kevin Garnett, Michael Strahan Andy Roddick and Barry Bonds all have in common? They practice Yoga. That’s right, these ball-busting, high-performing professional athletes have spent time perfecting their downward dog and child’s pose in the off-season. And while many men have scoffed at the idea of taking a class at the gym, much less a yoga or Pilates class, these exercises actually offer countless benefits, including improvements in physical strength, stamina, endurance and flexibility. And not only do these exercises offer physical improvements, but also psychological benefits as well. Yoga and Pilates both focus on mental relaxation and one of the main reasons most yogis practice this ancient technique is because of its stress-reducing powers. An added bonus: most yoga and Pilates classes are frequented by women—toned and limber women who will likely be impressed that you’re man enough to try new things. Now what are you waiting for?