Are you well informed about fitness and weight loss? We dispel some common misconceptions to set you straight

FACT: This concept, known as spot reduction, is wishful thinking. You can't choose the area of your body from which you'll lose weight because fat gets stored on our bodies in a certain order depending on age, gender and genetics. Men tend to gain weight around their middle and women are more likely to store fat on their hips and thighs. When we put on weight, we add fat to these areas first and, conversely, they're often the last places to slim down when the kilos start coming off.

The key to healthy weight loss is a balanced exercise regimen that includes both cardiovascular activities and resistance training. The combination will help you slim down gradually and tone your entire body.

MYTH: Crunches or ab machines will give you a six-pack

FACT: No exercise will get you a six-pack if you have a layer of fat covering your abdominal muscles. TV ads for machines that claim to give you a toned stomach area in a few weeks can be misleading because although they may help strengthen the muscles, if you don't lose body fat your washboard abs will stay hidden.

MYTH: If there's No pain, there's no gain

FACT: Following this route to fitness can be extremely dangerous. Sweating and breathing hard when exercising is acceptable, but as a general rule you should be able to answer a question while working out, even if you can't hold a full conversation.

There's a big difference between feeling ‘the burn' and a sharp, uncomfortable pain. This is your body's way of telling you there's something wrong. It's OK to feel a bit sore for a day or two after a workout, but if you suffer pain during exercise, you could be doing it wrong or have an injury. The best thing to do is rest and see if the pain goes away. If it doesn't, or if it gets worse or flares up as soon as you start exercising again, consult your doctor.

MYTH: If you can't work out often, there's no point bothering at all

FACT: This attitude often keeps people from starting an exercise regimen, but any physical activity - whether it's a 30-minute walk or an hour of gardening - is better than none and has numerous health benefits, including stress reduction.

If you want to lose weight, you should ideally do 30 minutes of exercise four or five times a week, but many people simply don't have the time. If this sounds like you, try splitting it up into three 10-minute segments throughout day instead, as it will probably be more schedule-friendly.

MYTH: Machines are safe because they ensure you exercise right every time

FACT: It may feel as if exercise machines put your body in the right position, therefore ensuring you move correctly, but this is true only if they're set up correctly and being used properly. A personal trainer can show you how to use machines to ensure you avoid injury while getting the maximum benefits.

MYTH: Doing Exercise guarantees your desired level of weight loss

FACT: Weight loss is helped along by exercise, but diet and genetics also play an important role. Not everyone following the same exercise programme will lose the same amount of weight.

Having said that, although exercise alone can't guarantee you'll reach your ideal weight, regular physical activity is one of the most important factors for managing your weight successfully in the long term.

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