Gold's Gym fitness experts Terra Yeske and Robert Reames debunk some common myths about diet, exercise and fitness.

Myth #1: 1,000 crunches a day will guarantee you a six-pack.

Personal Training and Obesity expert Robert Reames, of the Gold's Gym Fitness Institute, confirms that there is no such thing as "spot reduction," but there is such a thing as spot conditioning. You can condition muscles by training and focusing on them, but without burning the fat covering your abdomen, you'll never get that washboard stomach.In fact: Burning belly fat with cardio workouts and smart eating is the only way to start seeing definition.

Myth #2: It's only a good workout if you're sore the next day.

So you got a little aggressive doing chest presses yesterday and now your pecs are killing you. Think you got a jump-start on your muscle growth? Not so fast. "Soreness is related to a number of factors, none of which directly correlate to muscle growth," says Terra Yeske, Gold's Gym Manager of Personal Training Development.In fact: Delayed Onset Muscle Soreness (DOMS) occurs when nerve endings get inflamed after micro trauma to your muscle tissue. In short, don't overdo it.

Myth #3: Women get "bulky" or "masculine" if they lift weights.

Ladies, rest assured: You simply don't have enough testosterone to attain the appearance of a male body builder.In fact: "The muscle you are able to build lifting weights will only improve your appearance and femininity by providing a toned appearance," Yeske says.

Myth #4: Exercising long and slow burns more fat.

Your body uses fat for energy while exercising at a lower intensity, but training at a high intensity will burn more calories after you've stopped working out.In fact: "The faster you move, the higher your post-exercise metabolism becomes," Yeske says. "You'll burn more calories throughout the day than if you had moved at a slower pace."

Myth #5: If you beef up on protein, you'll gain muscle.

Everybody needs protein to rebuild and repair muscles, but overloading on protein will get you nowhere. There's only a certain amount of nutrients your body can handle before it just turns to waste — or, as Reames warns, "You'll just end up peeing nitrogen."In fact: According to the American Dietetic Association, six to seven daily ounces of lean meat provides enough protein for most athletes.

Myth #6: Running on a treadmill is better for your joints than pavement.

Joint pain surfaces anytime your body is pounding on a surface it isn't used to. Reames recommends a mix of treadmill and pavement running to avoid jolting your neurological system. "Some people have joints that can handle anything," Reames says. "Others are more susceptible to the impact."In fact: Vary your workouts or switch to an elliptical or bike if you're in pain. Your joints are safe as long as you ease your way into running outside and mix up your pavement and treadmill time.

Myth #7: Muscle turns to fat if you stop lifting weights.

Muscle cannot physically turn into fat. But, Yeske says, if you stop lifting weights, your muscles will atrophy (reduce in size) and you'll experience a decrease in metabolism. "A decrease in metabolism will hinder your ability to burn as many calories, thus resulting in an increase in body fat."In fact: Your muscles won't "turn into" fat, but a decrease in metabolism will increase overall body fat.