The DEBUNKING thread.........myths that need to be trashed

As a trainer I hear so much advice and opinions that aren't usually based on science and study and are usually anecdotal. I feel that it's important to ensure that actual information that have facts and peer viewed studies to back them up be the information that should be shared with the members. So here goes............

1. "YOU'RE BUILDING AND GAINING MUSCLE, THAT'S WHY THE SCALE IS MOVING"- One of the biggest myths in the weight loss industry. I can promise you that all the BS ads you read about supplements and programs that tell you that you can "build muscle" while on a calorie deficit has been debunked by many studies. Unless you're in the rare category of being obese, starting an exercise program and have never done one before with consistency, or being a athlete returning to exercise, IT IS PRACTICALLY IMPOSSIBLE to gain muscle on a calorie deficit program.
There will be some that swear they have muscle they NEVER had before, but in reality you've always had it............it was just covered up with fat. Anyone will look more "muscular" if the fat that covers it is reduced.
If the scale ain't moving, it's due to water retention in most cases, or that your diet needs attention.
So don't buy into this. To actually gain muscle you need to be in CALORIE SURPLUS. Let's put this one to rest.

2. "YOU ARE BUILDING LONG LEAN MUSCLES"- Many Pilates, Yoga and "Toning" DVD's and programs make this claim. The truth is you cannot change the length of your muscles unless it's done by surgery. Your muscles are permanently held onto your bones by tendons and unless the tendon ruptures, no amount of stretching, hanging, or exercises will lengthen them. These type of statements are made, mostly to women, because it appeals to the idea that their workouts won't build "bulky" muscles.

3. "I DON'T LIFT BECAUSE I DON'T WANT TO GET BULKY"- Whenever you start a strength program, your muscles will swell and you will retain water and glycogen with your body's anticipation that it will continue to work out and this storage is needed to fuel the workouts. When body builders "bulk" up, they eat in calorie surplus and will add muscle and FAT. If you are on calorie deficit, you shouldn't be doing either. The swelling is temporary and if you continue to workout consistently, will eventually subside.

4. "YOU CAN'T LOSE WEIGHT UNLESS YOU EXERCISE WITH AN ELEVATED HEART RATE"- Many that tout "high intensity" and "elevated heart rate" exercise is the only way to effectively lose weight don't seem to understand that calories are burned just through activity regardless of heart rate. Whether you run an 8 min mile or walk a 20 minute mile, the calories expended at the end are the SAME. The difference is in the duration and intensity. Now while it's true that higher intensity raises resting metabolic rate, many people who are in poor health to begin with can't do this type of workout.
To make it clear, if a person walked 2 miles one day and ran 1 mile the next, they would have burned more calories on the walk than the run.
You do want to try to work on your cardiovascular endurance and fitness, but you definitely DO NOT have to have an elevated heart rate to make an exercise effective.

I'll add more (and hopefully others in-the-know will too) as this thread continues.