The more you exercise, the more weight you’ll lose. Lifting weights make women look bulky. Do not eat before a workout. Fat is bad for you. With these misleading workout myths, it’s hard to figure out how to exercise properly. We interviewed a fitness expert to find out how to get the most out of your workouts.

No matter your age, body type, or fitness level, all workouts should consist of two elements: cardio and strength training. Cardio work involves aerobic exercises that increase your heart rate, like walking, running, swimming, or biking. Contrary to popular belief, you don’t have to look a sweaty mess to consider your cardio workout successful. Since the amount you perspire varies by person, sweating a lot (or a little) isn’t necessarily an accurate measure of a good workout.

Mandy Yeh for MochiMag.com

Strength training involves anaerobic exercise that focuses on building and toning muscles. Try lifting free weights, using either body bands or weight machines. Personal trainer and nutritionist Frances Konstatilakis suggests doing cardio for a minimum of 20 minutes at least three days a week, and strength training at least two days a week.

“To get into shape, I recommend setting realistic goals that you can achieve, performing types of exercise that you enjoy, and working out with a buddy if possible,” said Konstatilakis, who works at Healthworks Fitness. “To maintain shape, I recommend variety in a fitness program. Once your body adapts to a workout, you’re not getting the full benefit anymore.”

But be careful not to overexert yourself. All those weeks and months of hard work can backfire with a single injury. Always remember to work out in moderation.

“Many girls, especially those trying to lose weight, think that the more they exercise, the more weight they will lose,” says Konstatilakis. “This is not true without proper nutrition and rest between workouts.” Rest is necessary to restore your glycogen stores – your energy reserve – so that you can train more efficiently next time. If you’ve depleted your glycogen stores during a rigorous workout, you can’t expect to exercise just as hard the next time without rest. Muscles also grow during periods of rest, not just during the workout itself. So, give yourself about one to three days of rest per week.

Any good fitness program must also include nutrients. Right before you exercise, try to eat carbohydrates like bread or rice. According to Konstatilakis, carbs are crucial to fueling your workout and will help you to get the most out of your exercises. Additionally, a combo of carbs and protein are important to restore energy after a workout. For the most part, eating in between exercising is unnecessary unless the workouts last longer than one hour — such as training for a marathon. Stick to healthy fats – polyunsaturated and monounsaturated – for a concentrated source of energy that will cushion internal organs, increase metabolism and fat burn, and transport fat-soluble vitamins throughout your body. These good fats can be found in a variety of foods, such as fish, nuts, avocados, and soybeans.

Girls who are still growing should stay as physically active as possible. Exercising during the teen years is critical to building stronger muscles and bones for the future, as well as staying in shape. Developing healthy exercise habits now will pave the way for effective workout routines as you grow older. Exercising at any age is important for staying healthy.

If you hate going to the gym, don’t worry. A few final tips to get active and stay active: opt for the stairs instead of elevators; walk or bike instead of drive; clean the house; and avoid being a couch potato!

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