1/ Cardio is better than weights for fat loss
Whilst cardio will help burn some fat, you can't beat weight training for long term sustainable fat loss.
Here's why. Training with weights can increase muscle mass, the higher percentage of muscle you hold, the lower your body fat percentage will be. Also the more muscle you hold, the more calories your body burns. And not just during a workout, but 24 hours a day, 7 days a week, 365 days a year. Even when you're sleeping.
This applies to girls too. Building muscle will not make you look bulky or manly.
2/ I need to spend hours in the gym
Not true. You can don't need to spend hours in the gym, you don't even need to go to a gym. Do you think that every slim person in the world has a gym membership? Of course not.
You can start seeing results from as little as 90 minutes per week. You simply just need to move more and you can use your own body weight.
You can do this anywhere.
3/ No carbs in the evening
Carbs provide with the energy to workout and go about our daily lives. If you workout or you are very active in the evening, then you need carbs in the evening. Simple!
4/ I need to cut out bread, pasta, and rice.
You don't need to cut out any food groups unless of course you have an allergy or intolerance. Bread, rice, or pasta doesn't make you fat. Consuming too many calories makes you fat.
5/ I need to go on a diet
You don't need to go on a diet. Eating too much of anything will make you fat, even healthy food.
By exercising portion control and eating a good balance of everything in moderation, you're far more likely to achieve sustainable results. Because it doesn't feel like you're punishing or restricting yourself.
6/ Fat burner supplements will help.
Like with any supplements they are useless if you don't follow a sensible diet and do some exercise. As the name supplement suggests, they are to supplement an already healthy lifestyle. There are no magic pills!
7/ I heard chillies are good for weight loss
Chillies have a thermogenic affect. Meaning they heat up the body which in turn raises your metabolism and helps you to burn more calories.
So, whilst that may be somewhat true with chilli and any other food that has this affect, they are kind of similar to supplements. They may speed things up by an extra 2-5% but again, they won't make a blind bit of difference if you're stuffing your face with pizza and donuts all day.
8/ I'll need a Personal Trainer
This is gonna be a bit contradictory, considering I was a PT for 9 years and still do some. But, you don't actually need a PT to lose weight. Whilst, it's great to have someone to motivate and push you to workout, most personal trainers do just that personally train you and don't offer enough support outside that hour you're with them. Having studied weight loss and body transformation for many years, I have seen a clear pattern that the ones that get the results is not because of what they do in that hour, but what they do in the remaining 23 hours of the day.
I recommend a coach or mentor, whether it's me or someone else who can help you in all areas of your life, and take a much deeper look than what's going on in the gym to help you reach your full potential with your weight loss and body transformation goals.