With new weight loss tips coming out every week, it's hard to know what truly works when it comes to looking and feeling your best.  Do you need to be in the gym for hours a day to reap the benefits?  Does it matter if you stick with the same workout routine every day?  Are you supposed to go for a sweat sesh on an empty stomach?  To make sure that you're really making use of your time in the gym, we talked to Chris Kelly, a CrossFit level one trainer and certified personal trainer, to debunk those workout myths that are holding you back!  If you believe any of these common misconceptions, it's time to erase them from your mind and get back into the gym with a fresh perspective.

Myth 1:  Cardio Is the Only Way to Lose Weight

People think that just because you tend to sweat more during cardio, it means that that's the best way to drop weight — but that's just not the case.  "Strength training burns more calories over time than cardio," Chris said.  Your body's metabolism speeds up for a longer period of time after lifting weights and calorie burning continues hours later.

Myth 2:  You Shouldn't Eat Before Working Out

"This one can get a little bit tricky depending on what you're doing," Chris explained.  There's a difference between lifting weights and training to run a marathon.  But the general rule is to fuel your body properly 90 minutes to two hours before a workout.  Two tablespoons of your favourite nut butter along with whole-wheat bread or oatmeal is a great option.  And adding a piece of fruit will allow your body to convert the natural sugars into energy easily so that you're ready to go!  But steer clear of high-fibre foods, as it can upset your stomach.

Myth 3:  Lifting Weights Will Make You Look Bulky and Manly

This is probably one of the most widely talked-about workout myths, but it really depends on how much weight and how many reps you're doing.  Doing more reps with a lower weight helps you tone, and doing fewer reps with a higher weight contributes to bulking — but only over an extended period of time.  Chris explained that adding extra weight to your routine once or twice a week won't suddenly make you bigger, but it will help you develop strength (and who doesn't want that?!).

Myth 4:  You Have to Spend Hours at the Gym to Get a Good Workout

Research says that 10 minutes of exercise at a time, three to five times a day, has major health benefits.  "So if your schedule is crazy and you're unable to work out, if you're able to spend 10 minutes before work and during your lunch break, it will help," Chris suggested.  The key here is not allowing your body to get bored with the same workout, so switch up which muscle groups you're working out every day over the course of a week.

Myth 5:  Working Out a Lot Makes Up For a Poor Diet

Not every person benefits equally from the same meal plan and workout regimen, so it's all about finding the ones that works best for you.  But it's pretty universal that your body needs lean protein, complex carbs, fruits, vegetables, and healthy fats.  So you may be thinking — what about those people who eat doughnuts every day but still look GQ-worthy?  Looking healthy on the outside doesn't necessarily translate to being healthy on the inside.  It's a very real possibility that high cholesterol is lurking under a toned body because of a lack of proper nutrition.  Chris advises his clients to add something to their diet instead of telling them to give something up.  So if chips are their go-to afternoon snack, he tells them to also grab a piece of fruit.  Over time people tend to wean off of the chips and make healthier choices.

Myth 6:  More Is Better

Depending on your goals, adding more weight to strength training can be counterintuitive.  Just because someone is lifting more weight or going longer with cardio doesn't mean that they're benefiting more.  Ask someone with big muscles to run on a treadmill and you may just smoke them.  "Pick a program that's going to help with all areas of your fitness," Chris said.

Myth 7:  Being Sore After a Workout Always Means That It's Working

Some people experience delayed onset muscle soreness — which means that the sore feeling after a workout doesn't kick in until up to 48 hours afterwards.  So feeling sore or discomfort after that time raises red flags.  "There's a difference between being sore and being in pain," Chris confirmed.  To help your body recover properly, there are a few things to remember:  don't work the same muscle groups on back-to-back days, eat complex carbs and protein to rebuild the muscles, hydrate, sleep, and stretch.

Image Source:  Bravo

In case you missed history being made last night, these memes of Usain Bolt dominating the men's semi-final 100-metre sprint should get you up to speed.  He went on to be the first person to win the event three times in a row, flying past his opponents with an enormous grin and an incredibly fast time of 9.81 seconds.  This one photo taken by Getty photographer Cameron Spencer sums up his victorious feeling brilliantly.

Image Source:  twitter.com

When you're in the middle of a 100m sprint and remember you need a new profile pic for your Facebook.#Bolt
— I. H. Laking (@IHLaking) August 15, 2016

This One Photo Just Proved How Unfair Usain Bolt’s Dominance Is #Olympics #Runninghttp://9gag.com/gag/aOv8MBy?ref=tp …
— 9GAG ✔ (@9GAG) August 15, 2016

Usain Bolt is so cool he even took a selfie before crossing the line.  #Rio2016
— David Schneider ✔ (@davidschneider) August 15, 2016

When you know you're winning so pose for pictures instead#Bolt pic.twitter.com/EcVrNenawK
— AD (@Goaldric) August 15, 2016

When you're out with your boys and you're the only one getting numbers.  #UsainBolt
— Guy Code ✔ (@MTV2GuyCode) August 15, 2016

BREAKING:  Usain Bolt Finishes Dead Last in the Backward Running Event
— dan mentos (@DanMentos) August 15, 2016

MY life #Bolt @usainbolt
— fiona campbell (@FiCampbellMusic) August 15, 2016

When you realise you're the fastest man on the planet... #Bolt
— Tasmin Lucia-Khan ✔ (@Tasmin) August 15, 2016

.@usainbolt is so fast, he posed, while winning the race AND he took the pic from the crowd!  #Bolt
— Jaime Lopez (@Lopeezie) August 15, 2016

"Bolt's losing his touch"
"Bolt's Getting old"
"Bolt will never hold off the young ones"
Bolt:
— I. H. Laking (@IHLaking) August 15, 2016

Usain Bolt celebrates his victory with his son
— Masaku (@masaku_) August 15, 2016

YAS!  #FlashOfGenius #UsainBolt #FastestManInTheWorld
— VOX Cinemas ✔ (@voxcinemas) August 15, 2016

If the key to being an Olympic gold medal swimmer like Michael Phelps or Simone Manuel is to just swing your arms, squeeze your pecs, kick out your legs before falling diving in, this guy is ready to bring home a medal at the next Summer Olympics.

If anyone could win a gold medal in being unintentionally funny, it's Ryan Lochte.

In a recent interview with NBC, Ryan said, "I'd be like the Michael Phelps of swimming if he wasn't there."  He's not NOT right ...

We can't imagine what it would be like to be a swimmer during the Phelps era — Ryan is the second most decorated male swimmer in Olympic history, but his impressive 12 medals are eclipsed by Michael's 25 — so good for Ryan for living his truth and telling it like it is.

Ready to watch the Team USA swimmers have a little friendly competition?  Their rival event is tonight:  the 200-meter individual medley.  Phelps has won gold in this event at the last three Olympic games, and this might be Ryan's last chance to beat him.

It's probably not safe to get between Michael Phelps and the pool — as proven by his vicious pre-race face in the Rio Olympics.  As Phelps prepared to swim in the men's 200-meter butterfly, he was spotted on camera looking particularly fierce before the race commenced.  Apparently not fazed by his opponent, South African swimmer Chad le Clos, who was also warming up in front of him, Phelps's face set the tone for the race.  He won and provided the internet with endless fodder for memes (though the face would be debatably better if he had his shirt off).  Below are some that made us laugh the most.

.@MichaelPhelps​ is not impressed with Chad le Clos's antics.
For more swimming coverage:  http://tw.nbcsports.com/Zd6l
— NBC Olympics ✔ (@NBCOlympics) August 9, 2016

when you gotta win gold at 3 but take over the galaxy at 4 #PhelpsFace
— Ello Raymond (@elloelloraymond) August 9, 2016 · Sydney, New South Wales

Like father, like son.  #PhelpsFace
— TODAY ✔ (@TODAYshow) August 9, 2016

When you're about to swim against someone dressed like a Teenage Mutant Ninja Turtle #PhelpsFace
— Todd Blake (@Rev_Todd) August 9, 2016 · Madison Heights, VA

When you have 10,000 spoons and all you need is a knife #phelpsface
— Dave Powell (@davidpowell83) August 9, 2016

#PhelpsFace will make your morning.  http://olympics.cbc.ca/news/article/michael-phelps-intense-phelpsface-starts-internet-frenzy.html … (via @nascarcasm)
— CBC Olympics ✔ (@CBCOlympics) August 9, 2016

when you get to the staff meeting and all the good snacks are gone #PhelpsFace
— Ziwe ✔ (@ziwe) August 10, 2016

When class is out but that one kid reminds the teacher he forgot to give homework.  #PhelpsFace pic.twitter.com/OodkFBAmjN
— DumpTheClip Media (@grenadez54) August 9, 2016

Image Source:  Getty / MARTIN BUREAU