By Marissa Gainsburg; photograph by Freepik

Here’s how to be a shrewd shredder…

Wondering why you’re exercising up a storm… with zero gains? It happens. Why? Because in the fitness world, myths are as common as crop tops at a Selena Gomez concert. But who has the time (or energy) to waste on an exercise routine that’s not working for you? Not us.

READ MORE: 9 Fitness Rules You Should Definitely Break

We turned to trainer Idalis Velazquez, founder of her own personal training company, self-made Instagram star and former finalist in the Next Fitness Star US, for the truth. Here, she cuts through the chatter so you can stop unintentionally sabotaging your workout. Hello results!

Exercise Myth 1. You shouldn’t do the same workout two days in a row.

The truth: “As long as your overall routine works every muscle group, two days on, one day off – for recovery – works great for most people. Practising the same exercises on back-to-back days can help you perfect the technique, so you get more out of each rep.”

READ MORE: Get Energised With This Killer Total-Body Workout

Exercise Myth 2. A warm-up is a waste of time.

The truth: “If you’re doing long, low-intensity workouts, you can skip a warm-up. But for high-intensity work, you need to wake up your muscles to amplify activation and prevent injuries. Take at least two minutes to get your blood flowing.”

Exercise Myth 3. If your muscles aren’t shaking, you’re not getting a good workout.

The truth: “Shaking shows muscle fatigue – a sure sign you’re working your muscles to the max! But as your body becomes better conditioned, you’ll shake less, even if you’re pushing yourself just as hard.”

Here’s why your workout may be making you bloated. Plus: This is what you need to know about post-workout muscle soreness.