Fitness Advice: The List
In my time as a personal trainer I have been asked many questions to do with health, fitness, training and everything that goes with it. One of my main
tasks is to answer clients questions and assist them in meeting their goals. The funny thing is the same questions always seem to always pop up, and over time I realised that there is a lot of misinformation floating around out there.
So below is a list of fitness advice that you may already be aware of, but there may also be a few things here you weren’t. My aim with this post is to try to help remove some of that misinformation for you.
Note: I have only briefly touched on each of these topics, I will write a detailed blog post on every over the next few months. Once i have finished each one I will link them back to this article. If you have a suggestions please feel free to email them to me at firstname.lastname@example.org
1. There is no such thing as a quick or easy fix. Change only comes with hard and consistent work.
2. You cannot spot reduce fat. No amount of crunches will help reduce body fat from your belly area specifically. Your body burns fat from multiple sources all at once, meaning that your body takes fat from where it wants, you have no control over this.
3. Nutrition is the MOST important part of any fitness goal. As without consistent balanced nutrition you cannot build muscle or reduce your body fat stores.
4. When trying to lose fat don’t spend 30+ mins on a treadmill, steady state cardio is inefficient at best, and in my option a complete waste of your time. Interval cardio training with a structured weights program is far more effective and will require less time.
5. Weight/Resistance training is imperative if your goal is fat loss. This is a non negotiable.
6. Women cannot get “bulky” just from lifting weights, without some serious time and effort. Ask any female bodybuilder, power lifter or Olympic athlete how much food they eat, how often they train, their training age and how often they socialise. Chances are you don’t have the time to even come close.
7. The word “Tone” should be banned and removed from fitness vocabulary completely. Tone is achieved by either increasing muscle size or reducing body fat, so which one is your goal? Everyday people cannot do both at the same time.
8. Most fitness models have been working on their body for a minimum of 5-6 years. That rippling six-pack, those bulging biceps and defined shoulders… yeah that doesn’t happen after the 6 weeks training they list inside the magazine. That guy or girl probably hasn’t even gone though that workout before the photo shoot. Also hasn’t probably had a good night out in about 6 months, seen his friends, held down a steady relationship or enjoyed their favourite food. Not to mention they probably felt like death during the shoot, dry mouth from the horrid weight cut they did 6 days prior, no energy, forcing a smile.
9. If you sit behind a desk all day chances are you will have postural and bio-mechanics issues as a result. Unless you resolve them you will be stuck with them for life.
10. You’re body won’t last forever, it will eventually break down. You can slow the process by staying fit and healthy or you can speed it up by neglecting yourself. Make a choice, its your decision.
11. Whatever food you eat after consuming alcohol is stored as fat, it’s nonnegotiable. The body deals with the toxin (alcohol) first and stores the food (energy) as fat because it’s too busy trying to keep you alive. Remember that before you stuff that kebab into your mouth after a big night out.
12. Any exercise, but more specifically weight/resistance training has been proven to reduce the risks of pretty much every health ailment and disease known to man.
13. Soy milk is a con job, stop drinking it as soon as humanly possible.
14. FAT IS NOT THE ENEMY. Sugar and heavily processed foods are, avoid it at all costs.
16. CARBS ARE NOT THE ENEMY, don’t reduce them completely out of your diet. Ever. Your brain will stop working… literally.
17. Multi level marketing companies like Isagenix and Herbalife are pyramid schemes with little to no research to support their claims or products. Any dietitian or nutritionist will be able to provide you with a specific tailored eating plan based on your needs for a fraction of the price of their products. Don’t be conned.