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Well, hello there

Author photo
Welcome to the new-look Women’s Fitness website! Why not stay a while and have a look around? You’ll find tips and advice on fitness, food, beauty, travel, fashion and much, much more. And if you like it, feel free to make this a regular hangout. We’d love to see your pretty face again, soon.

body love

Cycle into fitness

Want to get clued up on cycling? Here’s a few tricks to get you there.

1. Crash course in safety
WF GP Claudia Lee (who has seen what a bike fall can do…) gives us her best tips on collusion prevention 101.
Bike maintenance: “Prevention starts with an annual bike check-up of tyres, chains and brakes to keep your bicycle in decent mechanical condition.”
Road etiquette: “Cycling courteously and anticipating the errors of other drivers and cyclists is key. Specific riding strategies include riding a metre from parked cars, making hand gestures and (if possible) eye contact with drivers when turning across lanes, and never wearing headphones.”
Gear up: “Always wear a helmet and visible cycling gear with reflective patches, and attach lights to your bike for better visibility at night and during poor weather conditions.”

2. Learn the lingo
The only way to be truly in with the cool cycling crowd is to get the lingo down pat. Add these every day bike words to your vocab.
Bacon: Sadly this is not the diet of a serious bike rider. It refers to the cuts, scabs or abrasions you get from falling off your bike i.e. “Man, this is some serious bacon on my leg.”
Basket case: Not a nut job, but someone who blings their bike out with a straw basket and uses it to carry things i.e. “Check out that basket case carrying her groceries.”
Beef it: Even the vegos can experience this one. ‘Beefing it’ is when your bike veers and you crash i.e. “Check out my graze, totally beefed it earlier.”
Bonk: Sounds naughty, but it’s a purely innocent biking term to describe a state of utter exhaustion from lack of food or water i.e. “I’m feeling bonked after that ride.”
Gutter Bunny: We’re not talking fluffy bunnies on the road. A gutter bunny refers to someone who commutes to work on their bike i.e. “Jane must be so fit being a gutter bunny.”
LBS: Not to be confused with LBD, this is biker speak for ‘local bike shop’. While you’re there you’ll talk to the BSG (bike store guy) i.e. “I’m just heading down to the LBS to speak to the BSG about new tyres.”

3. Avoid a wrist-jury
According to Dr Lee, the two most common cycling-induced wrist injuries are ulnar neuropath and carpal tunnel syndrome. “Both present as pain and numbness of the fingers and wrists, and are caused by prolonged pressure on the handlebars,” she explains.
Prevent it: “Essentially, cyclists should ride with their elbows slightly bent (never with arms locked or straight), as the elbows will act as shock absorbers and prevent injury to the wrists when they hit bumps in the road. Changing hand positions will help reduce the numbness, but can also be prevented by making sure the wrists don’t drop below the handlebars, and alternating the pressure on the handlebars from the inside to the outsides of the palms. In addition, padded gloves and stretching the hands and wrists before riding will help.”

Get more bike know-how by checking out the cycling special in the current issue of Women’s Fitness.

May 2014 banner

Cycle into fitness
Want to get clued up on cycling? Here’s a few tricks to get you there.1. Crash course in safetyWF GP Claudia Lee (who has seen what a bike fall can do…) gives us her best tips on collusion prevention 101.Bike maintenance: “Prevention starts with an annual bike check-up of tyres, chains and brakes to keep your bicycle in decent mechanical condition.”Road etiquette: “Cycling courteously and anticipating the errors of other drivers and cyclists is key. Specific riding strategies include riding a metre from parked cars, making hand gestures and (if possible) eye contact with drivers when turning across lanes, and never wearing headphones.”Gear up: “Always wear a helmet and visible cycling gear with reflective patches, and attach lights to your bike for better visibility at night and during poor weather conditions.”2. Learn the lingoThe only way to be truly in with the cool cycling crowd is to get the lingo down pat. Add these every day bike words to your vocab.Bacon: Sadly this is not the diet of a serious bike rider. It refers to the cuts, scabs or abrasions you get from falling off your bike i.e. “Man, this is some serious bacon on my leg.”Basket case: Not a nut job, but someone who blings their bike out with a straw basket and uses it to carry things i.e. “Check out that basket case carrying her groceries.”Beef it: Even the vegos can experience this one. ‘Beefing it’ is when your bike veers and you crash i.e. “Check out my graze, totally beefed it earlier.”Bonk: Sounds naughty, but it’s a purely innocent biking term to describe a state of utter exhaustion from lack of food or water i.e. “I’m feeling bonked after that ride.”Gutter Bunny: We’re not talking fluffy bunnies on the road. A gutter bunny refers to someone who commutes to work on their bike i.e. “Jane must be so fit being a gutter bunny.”LBS: Not to be confused with LBD, this is biker speak for ‘local bike shop’. While you’re there you’ll talk to the BSG (bike store guy) i.e. “I’m just heading down to the LBS to speak to the BSG about new tyres.” 3. Avoid a wrist-juryAccording to Dr Lee, the two most common cycling-induced wrist injuries are ulnar neuropath and carpal tunnel syndrome. “Both present as pain and numbness of the fingers and wrists, and are caused by prolonged pressure on the handlebars,” she explains. Prevent it: “Essentially, cyclists should ride with their elbows slightly bent (never with arms locked or straight), as the elbows will act as shock absorbers and prevent injury to the wrists when they hit bumps in the road. Changing hand positions will help reduce the numbness, but can also be prevented by making sure the wrists don’t drop below the handlebars, and alternating the pressure on the handlebars from the inside to the outsides of the palms. In addition, padded gloves and stretching the hands and wrists before riding will help.”
Get more bike know-how by checking out the cycling special in the current issue of Women’s Fitness.

Get raw

To celebrate THE RIFT Bowral hosting Southern Highlands’ first Raw Food and Detox Super Health Retreat, raw food master chef Ben Flowerday dishes up this recipe for you to try

Raw avocado and cacao mousse
1 tbs cacao butter or 2 tbs coconut oil
2 avocados
2 tbs water (you may need more or less added until you get a good consistency)
3 tbs raw cacao powder
4 soaked dates
1/2 vanilla bean
pinch of salt

1. Melt the coconut oil/cacao butter in a heatproof bowl set over a pan of hot water.
2. Place the avocado, water, and soaked dates into a blender and whiz until very smooth, adding another teaspoon of water if necessary.
3. Add the cacao powder, vanilla and salt and whiz again, and then add the coconut oil/cacao butter and whiz until completely smooth. Taste and add more dates or cacao.
4. Try to chill in the refrigerator for at least 1 hour. This will allow the butter/oil to set and the flavours to come together.

About the retreat:
THE RIFT Bowral’s Raw Food and Detox Super Health Retreat is running from Saturday May 24 to Saturday May 31, 2014. The 7-night luxury retreat will include accommodation in the old-world Coach House, culinary organic raw food (Ben will be doing raw food prep classes), coffee colema sessions, daily chi gung exercises, a naturopathic consult, massages, lectures on detox, gift bag… plus heaps more. Prices start at $2500. Visit therift.com.au.

For more of Ben’s delish raw recipes, head to lovemeraw.com

Get raw
To celebrate THE RIFT Bowral hosting Southern Highlands’ first Raw Food and Detox Super Health Retreat, raw food master chef Ben Flowerday dishes up this recipe for you to tryRaw avocado and cacao mousse1 tbs cacao butter or 2 tbs coconut oil2 avocados 2 tbs water (you may need more or less added until you get a good consistency)3 tbs raw cacao powder4 soaked dates1/2 vanilla beanpinch of salt
1. Melt the coconut oil/cacao butter in a heatproof bowl set over a pan of hot water.2. Place the avocado, water, and soaked dates into a blender and whiz until very smooth, adding another teaspoon of water if necessary.3. Add the cacao powder, vanilla and salt and whiz again, and then add the coconut oil/cacao butter and whiz until completely smooth. Taste and add more dates or cacao.4. Try to chill in the refrigerator for at least 1 hour. This will allow the butter/oil to set and the flavours to come together.About the retreat:THE RIFT Bowral’s Raw Food and Detox Super Health Retreat is running from Saturday May 24 to Saturday May 31, 2014. The 7-night luxury retreat will include accommodation in the old-world Coach House, culinary organic raw food (Ben will be doing raw food prep classes), coffee colema sessions, daily chi gung exercises, a naturopathic consult, massages, lectures on detox, gift bag… plus heaps more. Prices start at $2500. Visit therift.com.au. For more of Ben’s delish raw recipes, head to lovemeraw.com

We Heart Ash

Deputy Editor Samera chats to this month’s super lovely and inspiring cover girl, and Swisse Wellness Ambassador, Ashley Hart.

What do you miss about home now that you’re LA-based?
“My really close friends are mostly all in Australia, so obviously friends. And mum. But what I really love about Australia is everyone’s so open, kind and smiley. Everyone kind of makes eye contact with you in the street, and that’s huge because in New York everyone’s got their head down. You’ll smile at someone and be like, ‘Hey! Good morning!’ and they’ll think you’re cracking onto them or something! They’ll think you’re a weirdo!”

Do you ever get star struck in LA?
“I’m really terrible at recognising people. I’m like, ‘I think I know you’. But you do see a lot of stars. You just become immune to it.”

Your love affair with yoga started with Bikram…
“That set me on my path of yoga. But because I had a love hate relationship with the hot room and I branched out and became much more involved and devoted to more of Vinyasa flow yoga and the calming of the mind aspect.”

Why do you think some people struggle with hot yoga?
“Bikram is not for everyone. A lot of ex-dancers or athletes love it because they have that strict structure and extreme sport to conquer. It’s almost like climbing Mount Everest sometimes when you’re in that room. But if you’ve got that personality where you just really want to do well and go hard… and that’s what drew me into it originally. It was so hard that I just wanted to keep getting better at it.”

How often do you practise?
“I find the hardest part of yoga is the discipline – getting to the mat or getting yourself out of bed and doing yoga before you start the day. It takes a lot of willpower. Apart from my daily salutations I normally do a class at least three or four times per week.”
                                       
Is opening a studio on the cards for you?
“I’m really open to it. My boyfriend is in India at the moment finishing creative meditation teacher study, for the same time that I’m doing the training in New York, and so we want to eventually be able to do a trip and do private sessions with people from all levels.”

Nice that you and your boyfriend have yoga in common!
“I think that’s what the beauty is in our relationship – both being on the path and not relying on each other for our happiness.”

Do you talk about it over dinner at night?
“Oh yeah, totally! It’s a really nice thing.”

What else do you do to stay fit?
“I’m always just striving to be fit and healthy. I believe in mixing it up so even with my yoga, I practice different styles. Sometimes I go to the gym and run or do cross-training. I also have a personal trainer and we do a lot of Muay Thai boxing which I love because it’s also a mindful workout where you have to really concentrate and get good at… you’re mastering an art; it’s not just kicking a bag. It’s actually a skill. But I could never see myself in a ring. Wen I watch those girls I’m like, ‘OMG!’.”

How do you feel about social  media?                                         
“It’s interesting actually because I was talking to a girl yesterday who knew me so well that I thought I must know her. And then she was like, ‘I follow you on Instagram’. I forget I upload and that it is so public. But I don’t hide anything because I want my lifestyle to inspire people. I’m not really interested in keeping anything too sacred because I want to share it; it’s too amazing to keep quiet. So I kind of love that. I’m not good at Facebook but I love sharing pictures on Instagram to anyone that wants to follow.”

What are you looking forward to in 2014?
“I’m really looking forward to completing my yoga teacher training and seeing where that takes me. And seeing my boyfriend again, because I’m not going to see him for the next four months. I’m just staying open. I don’t have any huge goals apart from just living life to the fullest every day. I feel like life’s getting better and better so I’m excited about 2014.”

These are a few of her favourite things…
1.“Lots of fruit and veggies – smoothies are the best!”
2. “Using a moisturing beauty oil under my makeup – Swisse Maracuja Oil is my fave.”
3. “Lots of water. I always carry a water bottle.”
4. “Positive thoughts.”
5. “Sun salutations/yoga.”
                                                                           
Head to the new issue to read more from Ash!

May 2014 banner

We Heart Ash
Deputy Editor Samera chats to this month’s super lovely and inspiring cover girl, and Swisse Wellness Ambassador, Ashley Hart.What do you miss about home now that you’re LA-based?“My really close friends are mostly all in Australia, so obviously friends. And mum. But what I really love about Australia is everyone’s so open, kind and smiley. Everyone kind of makes eye contact with you in the street, and that’s huge because in New York everyone’s got their head down. You’ll smile at someone and be like, ‘Hey! Good morning!’ and they’ll think you’re cracking onto them or something! They’ll think you’re a weirdo!”Do you ever get star struck in LA?“I’m really terrible at recognising people. I’m like, ‘I think I know you’. But you do see a lot of stars. You just become immune to it.”Your love affair with yoga started with Bikram…“That set me on my path of yoga. But because I had a love hate relationship with the hot room and I branched out and became much more involved and devoted to more of Vinyasa flow yoga and the calming of the mind aspect.” Why do you think some people struggle with hot yoga? “Bikram is not for everyone. A lot of ex-dancers or athletes love it because they have that strict structure and extreme sport to conquer. It’s almost like climbing Mount Everest sometimes when you’re in that room. But if you’ve got that personality where you just really want to do well and go hard… and that’s what drew me into it originally. It was so hard that I just wanted to keep getting better at it.”How often do you practise?“I find the hardest part of yoga is the discipline – getting to the mat or getting yourself out of bed and doing yoga before you start the day. It takes a lot of willpower. Apart from my daily salutations I normally do a class at least three or four times per week.”                                        Is opening a studio on the cards for you?“I’m really open to it. My boyfriend is in India at the moment finishing creative meditation teacher study, for the same time that I’m doing the training in New York, and so we want to eventually be able to do a trip and do private sessions with people from all levels.”Nice that you and your boyfriend have yoga in common!“I think that’s what the beauty is in our relationship – both being on the path and not relying on each other for our happiness.”Do you talk about it over dinner at night?“Oh yeah, totally! It’s a really nice thing.” What else do you do to stay fit? “I’m always just striving to be fit and healthy. I believe in mixing it up so even with my yoga, I practice different styles. Sometimes I go to the gym and run or do cross-training. I also have a personal trainer and we do a lot of Muay Thai boxing which I love because it’s also a mindful workout where you have to really concentrate and get good at… you’re mastering an art; it’s not just kicking a bag. It’s actually a skill. But I could never see myself in a ring. Wen I watch those girls I’m like, ‘OMG!’.” How do you feel about social  media?                                          “It’s interesting actually because I was talking to a girl yesterday who knew me so well that I thought I must know her. And then she was like, ‘I follow you on Instagram’. I forget I upload and that it is so public. But I don’t hide anything because I want my lifestyle to inspire people. I’m not really interested in keeping anything too sacred because I want to share it; it’s too amazing to keep quiet. So I kind of love that. I’m not good at Facebook but I love sharing pictures on Instagram to anyone that wants to follow.” What are you looking forward to in 2014?“I’m really looking forward to completing my yoga teacher training and seeing where that takes me. And seeing my boyfriend again, because I’m not going to see him for the next four months. I’m just staying open. I don’t have any huge goals apart from just living life to the fullest every day. I feel like life’s getting better and better so I’m excited about 2014.”These are a few of her favourite things…1.“Lots of fruit and veggies – smoothies are the best!”2. “Using a moisturing beauty oil under my makeup – Swisse Maracuja Oil is my fave.”3. “Lots of water. I always carry a water bottle.”4. “Positive thoughts.”5. “Sun salutations/yoga.”                                                                           Head to the new issue to read more from Ash!

The mega workout

Want more bang for your buck at the gym? You need the full monty! Power up your workouts with these super-moves, guaranteed to tone every inch of your hot bod

You’ll need: Barbell, kettlebell, dumbbells, medicine ball

Starting out? 3 x 10 reps
Need a challenge? 4 x 10 reps
Almost pro? 5 x 10 reps

Spiderman pushup

1. Spiderman push-up
Great for: arms, chest, shoulders, core, sides of stomach
Technique:
• Start in plank position, supporting yourself with your hands under your shoulders.
• Lower your chest to the floor while bringing your right knee towards your right elbow.
• Push back to the start and repeat on the opposite side.

Single arm snatch

2. Single-arm snatch
Areas trained: Thighs, back, shoulders
Technique:
• Bend your knees and hips to take hold of a dumbbell on the floor in front of you with one hand, keeping your chest up as you do so.
• Straighten your body as you row the dumbbell upward, rotating your grip to press the dumbbell overhead in one swift and smooth movement.
• Reverse the move to return to the starting position then repeat to complete the set.

Spiderman pushup


3. Jumping Lunge with twists
Great for: Thighs, calves, bottom, sides of stomach, shoulders
Technique:
• Start in a lunge with your right leg in front and upper body rotated to the right, holding a medicine ball in both hands.
• Jump up as high as you can and switch legs, while rotating the ball to the other side.
• Land in a lunge with your left foot in front and your upper body turned to the left.

Want to add more mega moves to your gym sesh? Head to page 66 of our April issue now.

March 2014 banner

The mega workout
Want more bang for your buck at the gym? You need the full monty! Power up your workouts with these super-moves, guaranteed to tone every inch of your hot bodYou’ll need: Barbell, kettlebell, dumbbells, medicine ballStarting out? 3 x 10 repsNeed a challenge? 4 x 10 reps Almost pro? 5 x 10 reps

1. Spiderman push-upGreat for: arms, chest, shoulders, core, sides of stomach Technique:• Start in plank position, supporting yourself with your hands under your shoulders.• Lower your chest to the floor while bringing your right knee towards your right elbow.• Push back to the start and repeat on the opposite side.

2. Single-arm snatch Areas trained: Thighs, back, shouldersTechnique: • Bend your knees and hips to take hold of a dumbbell on the floor in front of you with one hand, keeping your chest up as you do so.• Straighten your body as you row the dumbbell upward, rotating your grip to press the dumbbell overhead in one swift and smooth movement.• Reverse the move to return to the starting position then repeat to complete the set.

3. Jumping Lunge with twistsGreat for: Thighs, calves, bottom, sides of stomach, shouldersTechnique: • Start in a lunge with your right leg in front and upper body rotated to the right, holding a medicine ball in both hands.• Jump up as high as you can and switch legs, while rotating the ball to the other side.• Land in a lunge with your left foot in front and your upper body turned to the left.
Want to add more mega moves to your gym sesh? Head to page 66 of our April issue now.

5 signs you’re overtraining

We should all know by now that regular exercise can do wonders for your health, but what if your workout is working against you?

By Coordinator/ Editor’s PA Jaymie

Heading to the gym before work is a morning ritual, you often squeeze in a yoga class during your lunchbreak, and you’re not one to shy away from a cardio super session on the weekend. Basically, you’re killing it. You should be feeling like Beyoncé, ready to conquer the world one hip-hop class at a time. Instead, you’re moody, sore, and can’t seem to keep up your energy levels. Sound familiar? It might be time to step away from the kettlebell and show yourself a little TLC.
Overtraining is a lot more common than you think, and most of the time we don’t recognise the symptoms. WF resident physiotherapist Brad McIntosh gave us his overtraining checklist to help regular gym-goers spot the warning signs:

1. You may feel a decrease in enthusiasm for your workout, or feeling like you want to quit.
2. You experience an increase in your resting heart rate by more than five beats per minute. (Check it in the morning before you get going for the best indication.)
3. You have multiple muscle or joint pains that don’t seem to ease off like they should.
4. Your sleeping patters have changed significantly.
5. You have a few reoccurring injuries that you just can’t seem to get over.

If you’re ticking all the boxes, schedule in some R&R and head to your local physio for a check-up.

March 2014 banner

5 signs you’re overtraining
We should all know by now that regular exercise can do wonders for your health, but what if your workout is working against you?
By Coordinator/ Editor’s PA Jaymie
Heading to the gym before work is a morning ritual, you often squeeze in a yoga class during your lunchbreak, and you’re not one to shy away from a cardio super session on the weekend. Basically, you’re killing it. You should be feeling like Beyoncé, ready to conquer the world one hip-hop class at a time. Instead, you’re moody, sore, and can’t seem to keep up your energy levels. Sound familiar? It might be time to step away from the kettlebell and show yourself a little TLC. Overtraining is a lot more common than you think, and most of the time we don’t recognise the symptoms. WF resident physiotherapist Brad McIntosh gave us his overtraining checklist to help regular gym-goers spot the warning signs:1. You may feel a decrease in enthusiasm for your workout, or feeling like you want to quit.2. You experience an increase in your resting heart rate by more than five beats per minute. (Check it in the morning before you get going for the best indication.)3. You have multiple muscle or joint pains that don’t seem to ease off like they should.4. Your sleeping patters have changed significantly.5. You have a few reoccurring injuries that you just can’t seem to get over.If you’re ticking all the boxes, schedule in some R&R and head to your local physio for a check-up.

5 reasons why your belly won’t budge

If there’s one place most of us don’t want to wobble, it’s our stomachs. Quick to store up and stubborn to shift, most women know the frustration that excess tummy fat can bring. No matter how many diet tricks and fitness kicks we try, it seems to be a cruel fact of life we can do nothing about. Or is it? Could it be we’re just following the wrong rules? It’s time to wise up about the fitness myths that could be to blame for the bulge.

Myth 1: “Doing lots of ab exercises every day will get rid of my tum”
Sadly, it doesn’t matter how hard you train your abs, if there’s a thick layer of fat over them, you just won’t see the six-pack. To lose body fat, try compound exercises – which involve more than one muscle (try squats, lunges, push-ups) – combined with interval training for a cardio blast.

Myth 2: “Eating less often will help me lose fat”
If you’re trying to lose fat, this is the worst thing you can do. Ideally, you should eat five to six small meals a day, with a portion of protein in each one to keep your metabolism stoked and burning without overloading. If you’re often out to dinner, try to eat three balanced meals a day with two healthy snacks in between.

Myth 3: “Yoga isn’t a fat-burning exercise”
The right kind of yoga – one focusing on building strength, such as vinyasa flow – is a great fat blaster. You’ll also tone up, gain flexibility and work your core muscles. So many bonuses!

Myth 4: “All fats in food cause belly fat”
It’s true that fatty food can be very high in kilojoules and a big contributor to belly fat, but there’s a distinct difference between good fats and bad ones. Good fats, in moderation, provide your body with the energy it needs to function properly, whereas baddies will only clog your arteries and make you, well, fatter! Find good fats (lower in saturates) in nuts, avocados and oily fish. Cut down on bad fats (higher in saturates) from vegetable oil, butter and cream.

Myth 5: “Long-distance cardio is the best for burning fat”
Wrong again. Long-distance cardiovascular exercise, such as marathon training, actually increases levels of the hormone cortisol in your body to such an extent it can encourage fat gain. Of course, if you’re regularly running long distances, you’ll be burning off huge kilojoules and, as long as you don’t eat them all up again, you’ll lose some fat. But if you want to burn it off in a time-efficient, safe way that reduces the risk of injury, try interval training for at least 20 minutes.

Want to bust more fitness fibs? Head to page 36 of our April issue, on stands now!

March 2014 banner

5 reasons why your belly won’t budge
If there’s one place most of us don’t want to wobble, it’s our stomachs. Quick to store up and stubborn to shift, most women know the frustration that excess tummy fat can bring. No matter how many diet tricks and fitness kicks we try, it seems to be a cruel fact of life we can do nothing about. Or is it? Could it be we’re just following the wrong rules? It’s time to wise up about the fitness myths that could be to blame for the bulge.Myth 1: “Doing lots of ab exercises every day will get rid of my tum”Sadly, it doesn’t matter how hard you train your abs, if there’s a thick layer of fat over them, you just won’t see the six-pack. To lose body fat, try compound exercises – which involve more than one muscle (try squats, lunges, push-ups) – combined with interval training for a cardio blast.Myth 2: “Eating less often will help me lose fat”If you’re trying to lose fat, this is the worst thing you can do. Ideally, you should eat five to six small meals a day, with a portion of protein in each one to keep your metabolism stoked and burning without overloading. If you’re often out to dinner, try to eat three balanced meals a day with two healthy snacks in between.Myth 3: “Yoga isn’t a fat-burning exercise”The right kind of yoga – one focusing on building strength, such as vinyasa flow – is a great fat blaster. You’ll also tone up, gain flexibility and work your core muscles. So many bonuses!Myth 4: “All fats in food cause belly fat”It’s true that fatty food can be very high in kilojoules and a big contributor to belly fat, but there’s a distinct difference between good fats and bad ones. Good fats, in moderation, provide your body with the energy it needs to function properly, whereas baddies will only clog your arteries and make you, well, fatter! Find good fats (lower in saturates) in nuts, avocados and oily fish. Cut down on bad fats (higher in saturates) from vegetable oil, butter and cream.Myth 5: “Long-distance cardio is the best for burning fat”Wrong again. Long-distance cardiovascular exercise, such as marathon training, actually increases levels of the hormone cortisol in your body to such an extent it can encourage fat gain. Of course, if you’re regularly running long distances, you’ll be burning off huge kilojoules and, as long as you don’t eat them all up again, you’ll lose some fat. But if you want to burn it off in a time-efficient, safe way that reduces the risk of injury, try interval training for at least 20 minutes.Want to bust more fitness fibs? Head to page 36 of our April issue, on stands now!