I know there is a ton of research out there, tons of info and tons of confusion. So here are some daily concerns I hear, and hopefully some myths and questions we can answer for you! Enjoy!
EAT AS LITTLE AS YOU CAN TO LOSE WEIGHT
If you are not trying to look like someone who has been starving for a period of time, then I recommend you do not practice this approach. Unless you are a fighter trying to make weight the night before, you are probably trying to just look better in the mirror and in your clothing. So you want your clothing to look different on you. You also want people to feel how much harder you are when they touch you. Do this by putting on lean muscle and decreasing the amount of fat your body contains. Not by trying to just decrease the number that pops up on the scale. If the jeans fit different, you look smaller, posture is different, and your body is harder, than who cares about the number on the scale. Your body adapts and changes when you feed it the proper fuel and in the right amounts. So not over eating is key, however under eating will prevent muscle growth. Aim to eat lean protein, healthy fats, lots of water, all of the time and sometimes mix in small servings of healthy carbs with each feeding!
THIS EXERCISE IS BAD FOR YOU
First off, every person is their own case study. What may work, be appropriate, or wrong for one person may be ok, and efficient, depending, for the next person. So it always depends on scenario. Squats often get a bad rap for being bad for people’s knees. Granted if you have a history of knee problems, maybe they are not the best option for you. However there are so many variables that should be factored in before you just throw an exercise out the window.
Do you squat too frequently throughout the week?? (I know people that squat 5/6x a week – these people will probably get over use pain of course.)
Do you activate your glutes prior to your work out, do your glutes even know how to activate, and do you even know what I am talking about? If not you probably are compensating in areas that shouldn’t be working instead…
Are you glutes weak? If so your knees will cave inwards causing knee pain.
Do you have tight ankles? If so, your knees will track past your toes, causing knee pain.
Do you even know how to squat correctly? Because what you may call a squat and what a squat actually is may be 2 different worlds. Obviously, if you don’t practice quality form, full range of motion with control then, yes you are prone to probably get knee pain.
SWEATING A TON = GREAT WORK OUT
Sometimes a great sweat may help you burn calories, give you an endorphin rush & get your heart rate up, but just because an exercise or work out didn’t challenge your heart rate too much or leave you gasping for air on the floor, doesn’t mean you aren’t benefiting. Remember there is a time, place, reason for everything. Let’s take chin ups for example. Unless you are trying to accomplish 30 chin ups as fast you can, then I would rather see you do 3 sets of 10 QUALITY chin ups using GREAT form with enough rest period, where they looked controlled and clean. Take your time, build muscle, get stronger and master the movement.
YOU NEED TO WORK OUT FOR AT LEAST AN HOUR
Sometimes my best work outs are short in duration high in intensity! From a physiology stand point this is important. It is also important in my opinion to simply do less really well, than to do more over a period of time halfhearted and crappy.
To lose fat in one area you must lose fat all over. Resistance train. Condition hard. Eat clean. Stay active. Drink water. Get great sleep. You will drop body fat!
“I DRINK A WATER OR 3 A DAY SO I SHOULD BE LOSING WEIGHT?”
No drinking water instead of soda will help you lose weight in conjunction with great nutrition. Also you need to drink half your body weight in fluid ounces! Having 2 to 4 bottles a day is not enough. Figure at least 6 to 8 bottles a day!
DON’T WORK OUT CERTAIN TIMES OF THE DAY….
Any work out is better than no work out. Any program is better than no program. Working out anytime of the day beats not working out at all. Try to work out in the morning. However, if your life style doesn’t allow for this, work out at night, just give yourself enough time to unwind so you get a quality sleep and you can fall asleep!
CARDIO TO LOSE WEIGHT…
Your body needs all sorts of form of stimulus. Tough challenging conditioning bouts, resistance training to build muscle, cardio to improve capacity and heart health, yoga to improve mobility and flexibility, amongst other approaches. There are many variables to making change and seeking results. Cardio is important however not the end all be all!
MUSCLE WEIGHS MORE THAN FAT
The biggest cop out ever. Sure they weigh the same on the scale. However 5 pounds of muscle will look much more dense than 5 pounds of fat. For a visual, think of a baseball as 5 pounds of muscle, and a basketball as 5 pounds of fat.
STRETCH BEFORE YOU LIFT
The old school, Static Stretching (holding a stretching position for 30 seconds or more without moving) can actually decrease power production. So try foam rolling to loosen up some of those stiff knots and warm up the tissue, then practice a dynamic warm up instead. An example of this could be body weight squats, high knees, snow angles on the ground! Keep your muscles in motion prior to putting them in motion! When you are done resistance training, now it is time to static stretch and cool down.
Hope we debunked some of the myths you have been hearing! Hope this one helped you guys! As always any questions let me know!