Everyone is familiar with these generally accepted beliefs If health and fitness, right?

You may have heard people say, “the longer the workout, the better the results,” or that breakfast is the most important meal of the day, or, our least favorite, “no pain, no gain.”

Except that some of them are simply not correct – and can be harmful.

With so much incorrect information It’s hard to know what to believe out there, especially if you’re just starting out health trip.

So we’ve asked the experts to sort fact from science fiction.

You should exercise in the morning for best results

“While mornings may have a slight advantage for some people in terms of giving them focus for the day, ultimately the best time to exercise is the time that you can stick to consistently,” says a London-based nutritionist for Women’s Health. GQ Jordanwhich specializes in helping to balance hormones and achieve sustainable weight loss.

“Results come from long-term habits, not the hour of the day, so what works best with your schedule and is maintainable is ideal.”

Verdict: Fiction

Breakfast is the most important meal of the day

“Breakfast can be particularly beneficial, especially for women,” says GQ. “It sets the tone for balanced blood sugar, helps reduce cravings, and fuels us through what is often the most energy-demanding part of the day. Balanced blood sugar helps avoid large energy spikes and crashes, which can affect mood, focus, and cravings.”

“If someone is not naturally hungry in the morning, that may indicate that their hunger signals and blood sugar need support, as morning hunger is generally a sign of health.”

Assessment: Fact

Eating after 8pm can make you gain weight

“Studies have shown that when the majority of the day’s calories are eaten in the last meal of the day, this can correlate with weight gain,” says Thalia Pellegrinian online nutritionist specializing in issues ranging from fertility, polycystic ovary syndrome, PMS, perimenopause and menopause, weight loss and low energy.

“One of the reasons may be that eating late reduces leptin, the hormone that signals fullness.

“Other reasons why evening eating can be bad for our waistlines: evening calories are less likely to be burned in activity; eating when we’re tired usually means we eat more or make less healthy choices. Eating close to bedtime can also have a negative impact on digestion.

“However, if you eat a balanced meal in the evening and your choices for the rest of the day are also healthy, eating after 8pm is probably not a deal-breaker for weight gain, especially if there is at least a few hours between eating and going to bed .’

Verdict: Fact… AND fiction

Muscle weighs more than fat

While a pound of muscle and a pound of fat weigh the same, London-based coaching psychologist and personal trainer James Davis says the former is denser.

So a kilo of fat takes up much more volume than a kilo of muscle, he says.

“Carrying an extra 10kg of fat will make you much physically bigger than carrying an extra 10kg of muscle, simply because there will be a lot more tissue volume on your frame.

“That’s why when I work with a client, the goal is to increase muscle and decrease body fat. When we do this, the client can end up at the same weight, or heavier, but looking much slimmer.’

Verdict: Fiction

You must walk at least 10,000 steps a day

“The 10,000 steps a day goal provides a definite goal for people to work towards,” says Róisín O’Bentleyfounder of Thrive Physiotherapy, in Sheffield.

“However, recent research shows that you don’t need to reach this number to improve your health. Studies indicate that the benefits start with much fewer steps – as few as 4,400 steps per day can lower mortality risk, and every 1,000 more steps continues to provide benefits up to around 7,500 daily steps for most people.

“Even small increases over time can yield impressive health benefits, whether it’s better heart health, improved mood, or higher energy levels.”

Verdict: Fiction

No pain, no gain

“Some muscle burn during exercise and slight soreness afterwards is normal and shows that your muscles are adapting and growing stronger,” says Róisín.

“This type of soreness, often from lactic acid build-up, can be a sign of progress. But sharp, shooting or prolonged pain can indicate strain or injury, meaning it’s time to lighten up or adjust your routine.’

Obviously, then, not all pain from exercise is good.

“Exercise should be challenging but not harmful,” says Róisín.

So if any pain persists or affects movement, it is wise to consult a physical therapist or healthcare professional for personal advice.

“Sustainable exercise is about progress without unnecessary suffering, so focus on consistency and healthy challenges, not discomfort or injury.”

Assessment: Fact and fiction

If you’re not sweating, you’re not working hard enough.

“We’re all different and there are many factors that go into whether we sweat or not,” says the Bristol-based Lauren Chirenwho runs Women Of A Certain Stage and supports people to successfully navigate menstruation to menopause.

“Sweating gives no indication of exercise intensity. We sweat to cool down and regulate our temperature.

“But things like the ambient temperature, the air conditioning, the clothes we wear, how well hydrated we are and our genetics can also play a role.

“Using a heart rate monitor or perceived exertion (on a scale of one to ten) can be a much more accurate indicator of exercise intensity.”

Verdict: Fiction

The longer the training, the better

“This is a biggie,” says Lauren. “It all depends on the type of exercise you’re doing – for example, anaerobic or aerobic, strength, flexibility, power and what you’re trying to achieve.

“The fact is, you need enough rest, hydration and nutrition to get the most out of any workout.

“The quality of your workout is more important than how long it takes. However, it depends on what you’re training for. A marathon runner will train longer than a martial artist.

“Similarly, people should vary their routines when it comes to different hormonal cycles, such as at different times of the month during menstruation, pregnancy and menopause.”

Verdict: Fiction

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