Myth 3 – No pain, no gain
Fact - While it’s true that every workout involves minor discomfort initially, expecting your body to ache during every workout is wrong. “Many people believe that if they don’t feel pain during or after a workout, they need to push twice as hard or that their workout didn’t burn enough calories,” says Malhotra. Pain is not an indicator of whether your workout was a success or not. Your body may ache during the first few workouts because at this stage, the muscles are waking up after a long period of sleep. “Our bodies adjust themselves to cope with the physical stress eventually. So, if your muscles don’t ache, it only means that your body is stronger to handle the pressures put on it,” says Mogre.  

Myth 4 – Sweat is a good indicator of exercise intensity
fact – Sweat is an indicator of your body temperature rising, not necessarily that you are exercising at an intense level. “If this were the case, you could sit on your couch in a heated room all day and still lose weight,” says Mogre. Likewise, you could run a mile without working up a significant sweat and still manage to burn hundreds of calories.  

Myth 5 – Exercising for longer periods at a slow pace burns more calories
fact - Losing fat depends on how many calories you burn. “If you work out intensely for 45 minutes daily, you will lose more fat than if you work out at a slower pace for two hours,” says Mogre. However, it is not possible to sustain vigorous exercise for long, especially for beginners. It is advisable to start at a slow rate and keep increasing the intensity slowly.