MYTH: The longer and harder my exercise sessions are, the more weight I will lose.
REALITY: If you exercise hard for a long time, the body starts producing excessive amounts of stress hormones, including adrenaline and cortisol, which begin to break down muscle tissue. It is very important that after you exercise intensely you rest your body for at least a day and eat well to aid recovery.
High-intensity exercise is good for heart health, but not effective for fat loss. Studies have shown the best way to burn fat is by carrying out moderate to light-intensity exercise, such as brisk walking, swimming or tennis. You should be a bit out of breath but still able to hold a conversation for the duration of a 45-minute session.