Myth #1: Crunching alone can reduce belly fat

It's not possible to reduce fat in just one area with targeted exercises, so if that's your goal then stay clear of sit-up challenges that promise otherwise.

Crunches alone will not burn fat around your midsection. When it comes to fat reduction, the body prefers to take an 'all or nothing' approach, which makes it impossible to only burn fat in one place at a time.

The best approach to reducing fat in any area is a healthy diet and an all-round fitness routine that combines total body strength and cardio workouts. That's why these are the foundations of the Lose Weight plan in the Seven workout app.

Myth #2: Morning is the best time to workout.

The best time to work out is whenever you can. The idea that there’s only one good time to workout can be a major deterrent for getting started. If you’ve realized you’re not a morning person for instance, then do your workout later in the day when you have more energy.

Choosing a time that works easily for you will help you be more consistent - and that’s what’s important.

Starting a new fitness routine? Don't miss these top tips for making a lasting habit .

Myth #3: You should see progress after 2 weeks

Genetics and hundreds of lifestyle factors play an important role in how fast you'll see progress from your workout routine, which workouts feel right for you, and other fundamentals like nutrition, stress management and sleep.

Remember to re-evaluate often and adjust as needed. Plus, aside from how your looks in the mirror, there are a range of other progress indicators to look out for:

• Are you enjoying your workouts?
• Do you feel satisfied and nourished by your diet?
• Are you feeling optimistic about your fitness routine?
• What additions would make you feel happier and healthier?

Myth #4: No pain, no gain.

When it comes to exercise, there's a difference between 'good' and 'bad' pain. For example, a moderate burning sensation while you train, as well as soreness in the following days are often harmless. You might even think of this type of pain as a rewarding sign of an intense workout.

However, an isolated throbbing or a 'pulled' muscle feeling should never be ignored, and are not signs of a good workout. The good news is, they're preventable.

To reduce the risk of pain and injury, ensure your muscles are warmed up before starting heavy workouts. After you have finished, a cool-down stretch can help to reduce lactic acid build-up in your muscles, lessening soreness the following day. Luckily, you can find both in Seven's workout library.

Myth #5: Strength training makes you big and bulky

Not true! Rather than adding bulk, strength training is a powerful way to reduce fat and get that 'toned' look. This is because muscle tissue is denser than fat so it takes up less space in the body. By losing fat and gaining muscle, you'll also start burning fat more efficiently than before.

Strength training is an integral part of any fitness routine. Aside from the obvious, it has other valuable benefits like improving your posture, protecting your joints and improving your coordination.

Looking for more myth-busting? Check out these no-nonsense nutrition tips.