It’s no secret that the world of fitness can be confusing. Everyday we are bombarded with the latest ‘get fit fast trick’ or ‘must-have diet product’.

To shed some light on what is fact and what is fiction, we asked one of our London-based Partner, No. 1 Fitness, to bust the most common fitness myths

MYTH: You have to train every day to see progress

It is important to rest your body; recovery is just as important as the training. Scheduling rest days is crucial –  if you work out every day you could injure yourself, so make sure you take breaks and listen to your body. If you are feeling tired but still want to do something that day, classes like yoga are great for stretching and also joint mobility.  Another benefit is that sessions like this help rest your central nervous system too, which usually is being overworked from day to day life and whenever you do intense exercise.

MYTH: There is no exercise programme that works for me

This is something trainer No.1 Fitness trainer, Harry hears all the time. When people do not see immediate results, they fall off the bandwagon. You probably are not seeing results straight away, but have you ever heard of the saying “good things take time”? People tend to focus on very narrow goals, for example the number on the scale, and any other form of progression goes unnoticed. Take note of other things such as: how are you sleeping? How are your energy levels? Has your concentration improved? These are all indicators that your exercise programme is having a positive impact on your life, so stick at it. It’s working!

MYTH: Cardio is the best fat burner

Whilst cardio burns more calories and helps create a day-to-day calorie deficit, weight training in the long term increases your lean muscle mass and can help your body burn more calories at rest. It is important to include resistance training into your weekly workout routine as well as cardio. Try out a HIIT class, which is perfect for combining a mix of cardio and strength training in one session.

MYTH: Fitness and health is all about how much you exercise.

Exercise undoubtedly has a number of benefits for both the body and mind, however it’s important to remember that there is more to health than just exercise. Nutrition and sleep also contribute a huge amount to wellbeing and the three are very much connected. What we eat affects our workouts, our workouts affect our sleep and our sleep affects our nutrition choices; all three have a bidirectional relationships. When one of the components is lacking, you will find the other two may be as well. It is vital that each pillar of health; sleep, nutrition and exercise is looked upon just as important as the other and you find the balance between the three.