If you’re a fitness buff, you probably have heard tons of workout advice that you may be still practicing right now. Although all these fitness regimens seem to be true, not all are valid.

Which ones are correct and not? Check out the worst workout tips that you should not be following:

Scale indicates your progress.

Every day, you weigh yourself on the weighing scale and see a big improvement. Although scales are important tools to tell how healthy you are, you should not see it as a measurement of your progress. When you work out, you increase your muscles, which don’t make significant changes in your weight. Instead of depending on the numbers, checks how well your clothes fit and how impress you are when you look in the mirror.

No pain, no gain.

You often hear the saying, “no pain, and no gain.” However, this is not applicable during workouts. What’s more effective is a steady and slow pace rather than hitting the gym with intense sweat and pain. When you work out, prefer eating nutritious, balanced meals to attain a healthy and fit body.

Weightlifting will make you big.

Strength training is not meant to make you big. It is a form of exercise to keep your body toned, develop strength and increase metabolism. When you have more muscle, your body has the power to burn more calories, even you are at rest. More muscles mean you have a fitter figure.

You need the gym to be toned.

This is certainly bias because you don’t need any pricey tools to keep you in shape. You can keep your ideal weight even without any expensive equipment. You can walk, run, jog, swim or bike for free. You will not run out of resources if you want to be fit. You can do strength and conditioning training at home, such as jumping rope, pushups, squat jumps or burpees. You can also do various fitness regimens that are available online.

You can only shed pounds through exercise.

Dieting is the best way to cut those extra pounds. However, the result is better when dieting is done with a regular exercise. Working out regularly doesn’t assure that you’ll achieve your weight without the diet.

You need to work out every day.

You don’t need to hit the gym or do your exercise routine each day to maximize the results. The key is to do your fitness routine regularly. Allot one day to rest from exercise to allow your muscles to recover. This makes you more active and more ready the next workout, and get better results.

Pack on carbs when working out.

Loading on carbohydrates is good if you have a long day or you’re getting ready for a long endurance race the next day. Although carbohydrates are the main source of energy, you don’t need to pile on this nutrient just for your workouts. Rather than eating carbs, such as rice, pasta and potatoes, eat more protein foods, nuts, whole grains, fruits and vegetables.

Cardio workout is better than weight training.

Weight training is ideal to boost your strength, improve muscle and tone your body. Cardio workouts, such as biking, brisk walking and biking are important for the heart’s health and weight management. To maximize the results, combine both the trainings.

Mary McCall is a fitness instructor, yoga practitioner, nurse and a writer by profession and here latest work is Why Is Heroin Addiction treatment so hard She is an editor-in-chief in one of the prestigious sports magazines in the country. Right now, Mary is busy training her new batch of students, who want to stay fit and slim.