here are a zillion experts on the Internet offering advice on diet and fitness.

How do you know which one to believe?

What if the information you hold as true is actually a misconception?

That probably explains the recent American Council on Exercise survey in which 1,500 ACE-certified fitness professionals were asked to list the most common exercise myths their clients believed in.

Here are the top few:

Women, beware of weights! They will bulk you up

Here's the deal. ACE says women are genetically not conditioned to develop muscles. Muscles bulk up when there is the right amount of hormone and testosterone. And women just don't have enough of that! If you have seen women with muscle definition, it is thanks to the power of steroids and artificial methods.

Says Ramma Bans, the weight-loss pioneer usually credited with introducing aerobics to India, "I can understand if women have this worry [about bulking up]. To which I would say you could do light weights. You don't need to power lift. Using dumbbells on the treadmill, or when doing step aerobics is a great way to tone your arms. But do it only when you have reached a certain fitness level. Consult your instructor before you do this."

• Pamper yourself after a workout

Want spot reduction? It is possible!

Actually, nothing could be further from the truth. 

ACE says the idea stems from the belief that you can burn fat from one part of the body by exercising only that area.

Technically, you cannot 'burn fat.' You only burn calories.

Says Ramma Bans, "I can only say people are stupid if they believe this [myth]. You can work at sculpting your body through aerobics, yoga, even gymming. But reducing from a part of your body in a trice is ridiculous."

• A good workout? Only 20 minutes

If it doesn't hurt, it isn't effective!

If you wear yourself down to an injury, how can you work out and lose weight? You will be in bed, recovering!

More seriously, you need a practical exercise programme. It could be uncomfortable, yes, but pain is really not something you should aim at for getting the desired results.

Any exercise must test the cardio-respiratory and musculo-skeletal systems and whip up their function, says ACE. Injuring yourself? Never.

Says Ramma Bans, "A bit of pain is good. It shows you are working your body and working muscles that haven't been used!

"But make sure you are taking enough Vitamin C if you are working out. And have a candy while working out. It stops you from feeling dehydrated and prevents cramps."

• Stressed physically and mentally?

I have no time to exercise. Exercise means a lot of time!

ACE has news for slackers and excuse-givers: It doesn't matter how long you exercise.

What matters is the quality of the exercise.

If it is regular, any amount of exercise is good for you.

Most experts recommend 20 minutes of cardiovascular activity followed by 10 to 15 minutes of stretches, floor workout or weight training.

Says Ramma Bans, "If you can't spare the time for your body, how do you hope to be healthy? Why then do you complain of illness and aches and pains?

"If you can't join a gym or sign up for aerobics classes, at least make sure you walk your way to fitness. Take the stairs, walk up and down every 15 minutes at work, banish the remote control and go to your television set to change channels. There are so many little ways in which you can achieve fitness."

• Quiz: How many calories does bhel puri have?

Illustration: Dominic Xavier