After diet, there’s nothing more rampant with myths, half-truths, and downright falsehoods than exercise—especially its effect on weight loss. Follow any of this inaccurate advice, and you may wind up wasting time, energy, and money, or even injuring yourself.

No need to bust out a lie detector, though. Jason Greenspan, an ACE (American Council on Exercise)-certified personal trainer and founder of Practical Fitness & Wellness, identified the seven most common, persistent misunderstood notions about fitness—and offered the honest truth to help you build a strong, lean body.

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