Are you bombarded with fitness advice, but unsure what to believe? It's time to ditch the misinformation and gain real, science-backed knowledge.  Join Kimberly Beam Holmes as she exposes 10 workout myths and reveals the proven strategies to reach your fitness goals. We'll also cover: Can you target fat loss? The truth about spot reduction. Women, fear bulky muscles no more! Learn how weightlifting builds a lean, toned physique. The role of calories in weight loss and muscle gain. We dive into the importance of calorie deficit and weight loss. Is sweat a good workout indicator? It's time to rethink that! Discover how to truly measure intensity. When should you push through pain? We cover proper form, soreness, and preventing injuries. Why rest days are essential. Learn how overtraining can actually hinder your progress. Measuring progress beyond the scale. Explore the DEXA scan for fat percentage and other insights. The best exercise combo for results. Why both cardio and strength training are crucial. Sleep, nutrition, and VO2 max. Their impact on your fitness journey and how to improve your VO2 max. Ditch the workout myths and get on the path to achieving your best self! Links to research: https://pubmed.ncbi.nlm.nih.gov/21804427/ https://pubmed.ncbi.nlm.nih.gov/20847704/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3530110/ https://www.researchgate.net/publication/8075169_Delayed_onset_muscle_soreness_Treatment_strategies_and_performance_factors https://pubmed.ncbi.nlm.nih.gov/23247672/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3925973/ https://pubmed.ncbi.nlm.nih.gov/16526835/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3544497/ https://pubmed.ncbi.nlm.nih.gov/12574618/ Your Host: Kimberly Beam Holmes, Expert in Self-Improvement and Relationships Kimberly Beam Holmes has applied her master's degree in psychology for over ten years, acting as the CEO of Marriage Helper & CEO and Creator of PIES University, being a wife and mother herself, and researching how attraction affects relationships. Her videos, podcasts, and following reach over 200,000 people a month who are making changes and becoming the best they can be. Website: www.kimberlybeamholmes.com Thanks for listening! Connect on Instagram: @kimberlybeamholmes Be sure to SUBSCRIBE to the podcast and leave a review!