Myth #1: Gaining weight is always bad

Not true. Weight gain can be a positive result of healthy lifestyle changes. Muscle weighs more than fat, which is why you might gain weight when starting a fitness routine. However, it also takes up less space in your body, so you'll look leaner and burn fuel more efficiently, even though you have gained weight

Plus, working out has a world of benefits beyond slimming down. It can improve our mental health, cardiovascular fitness, our sleep and even have a positive effect on our relationships! Getting fit is more than the number on the scale.

Myth #2: You need supplements & shakes to be healthy

The truth is, you don't need the latest shakes and supplements to look and feel great. Often, all we need are some simple guiding principles to keep us on track. For example, cooking your own meals where possible and drinking water with meals instead of soda or juices.

Here are Seven's simple principles for a healthy diet.

Myth #3: You have to work out for at least 20 minutes to start burning fat

Your body is always burning fat and carbohydrates to maintain bodily functions, but when you start exercising at a high intensity, your body begins to burn more fat and carbohydrates to make up for the increased need for energy. This means your body is actually burning fat at all times, but when you work out it’s intensified – right from the start.

Myth #4: Carbs are the enemy of weight loss

While some see great results with a carb-free diet, it's not necessary for weight loss. Carbs play a vital role in helping your body recover from workouts and are a source of many important nutrients. However, when it comes to carbs, choosing the right type is important.

Learn how to choose the best carbohydrate sources for your health here.

Myth #5: Working out compensates for an unhealthy diet

Unfortunately, training can't compensate for an unhealthy diet. In fact, around 80% of fitness success is linked to your nutritional choices!

This means that if you're not seeing success with your workouts, you might want to take a second look at your day-to-day nutrition.

That doesn’t mean rigid dieting and eating healthy 100% of the time. Being too strict can lead to loss of motivation and binge eating, giving you the opposite results. Instead, make healthy choices a habit, not an exception. As long as 80% of what you eat is good for your body, don’t be afraid to allow yourself the occasional treat.

Myth #6: Cardio is best for fat loss

Even though your calorie burn is high while doing cardio, strength training actually makes your body more efficient at burning fat. This means that as your muscle mass increases, your body’s fat burning potential increases as well. To get the best results, make sure your fitness routine is varied with a combination of both cardio and strength training.

Read next: 5 myths about working out (and why spot-toning doesn't exist!).