Those rules aren't all that helpful, mostly because they present writing in terms of strange absolutes. Other nonsense I've seen:
Don't use "to be."
Never show a character crying.
Never use "that."
Don't use Latin-rooted words (my mind still boggles at that one.)
It's far, far better advice to tell a young writer to look at his adjectives and adverbs and see if they're actually pulling any weight. Context is king, of course, but the sentence He ran quickly out the door is generally better without that adverb. There a plenty of adverbs that would work perfectly there, especially where you've established something about the scene and want to refer to it quickly rather than take time to put it in its own sentence again. Suppose the person running is in the middle of a nightmare - running slowly out there door might work fine there. If the character has some problem with his leg, he could run lopsidedly. He could also run quietly if there's some cause for stealth. In all of those cases, the adverb can be more vividly phrased in somewhere else, but there isn't always space to do so, and vividness isn't always appropriate.
If you want to get good at using adverbs and adjectives interestingly, try poetry for a while, especially if you can find a college textbook with lots of student exercises. Poetry lends itself to writing interesting on clause level, and is a great way to get better at doing so.