Our fitness blogger, Zanna Van Dijk, is here to dispel those workout myths...

With a killer bod and some serious gym motivation, who better than fitspo, Zanna Van Dijk, 23, for up-to-date workout advice?

MYTH 1: Lifting weights makes you bulk

No, it doesn’t. Lifting weights enables you to build lean muscle and sculpt your body. As much as I hate the word; resistance training leads to the “toned” look everyone desires. It also has a multitude of health benefits including increased bone density and a reduced risk of developing osteoporosis.  Oh and while we’re touching on weights. High reps and low weights does not lead to optimal “toning”. Pick up some heavy weights to get the results you want and feel like a badass in the process.

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MYTH 2:You can spot reduce

No, you can’t. Doing 100 tricep dips won’t make your bingo wings go away, it will just build up muscle beneath them. Instead of trying to lose fat from one place through targeted exercises, put your focus into improving your diet and reducing your overall body fat.

MYTH 3: Doing loads of crunches gives you abs

No, it doesn’t. Similar to the point above. Doing core exercises will build strength and muscle, but this won’t show unless you reduce your overall body fat.

That post @f45londonbridge sweaty selfie 😅 I just want to share this awesome @activeinstyle outfit I bought the other day which is head to toe @lurvsportswear 😍👌🏼 Anyways I'm just about to head into my final f45 class of this #challengezanna week, which makes me sad! I wish I could go every day of every week but I just don't live close enough! It has been an awesome 6 days though and I'll be doing a full write up on the blog of my experience. F45 is actually an Australian class so when I get out to Aus in early July I'll be going to it ALL THE TIME! #theaddictionisreal 😂🙈 If you're based in London then get your ass to the class and I promise you'll love it! 💪🏼 #girlgains #activeinstyle #f45 #london #fitness #fitspo #fitfam #ukfitfam #training #workout #gymgirls #fitfashion

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MYTH 4: Fasted cardio is the secret to fat loss

No, it isn’t. In fact, research in 2014 found a negligible difference in the effects of fasted vs un-fasted cardio on individuals weight and fat loss results.

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MYTH 5: If you’re not sore then you didn’t train hard enough

Not true. You can have an amazing workout and not be sore the next day. Plus, if you train regularly and support your recovery through good nutrition, sleep, reduced stress and self-myofascial release then soreness can be greatly reduced.

MYTH 6: The more training the better

Nope. Spoiler alert: you don’t need to train 7 days a week for hours a day to get results. This can actually lead to issues such as over training, injury and fatigue if you’re not recovering adequately. Instead, focus on quality over quantity.

MYTH 7: You have to be ripped to be healthy

No, you don’t. Having abs is not a sign of good health, and neither are defined arms or toned bum cheeks. Health is so much more than how you look. It’s about how you feel, function and perform.

Follow Zanna on Instagram @zannavandijk