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The 5 Myths In Fitness
- Really short workouts several times a week will get you a fit, athletic body
- High Intensity Interval Training is all you need to shred. Steady state cardiovascular training is dead.
- Crossfit-, yoga-, running-like training will make you a good performer in everything.
- You are gaining fat because you are getting older it is a race against time
- A really low carb diet is all you need
Short Workouts will get you a fit athletic body
We all have seen the advertisement on TV or the internet. Work out for 10 min and you will have the body that you always wanted. Well that is a bunch of crock. Fitness and athleticism is dependent on what you put in. If you work out every day for 10 min without having done anything prior, your fitness level will improve. You won’t become a shredded athlete with a six-pack or have those long, lean, toned arms you always wanted. Improvement is relative to effort put in. You will be healthier with your 10 min a day but please don’t expect miracles. Now, working out 3-6 hours a week can accomplish a lot which would put you at an average of 30-60 min on most days.
Ditch the steady state cardiovascular training and do HIIT only
High intensity interval training has shown to be a very effective tool in weight loss. But if you look at the studies you will quickly find out that those doing it also had some steady state training as well as a steady state 10 min warm up prior to each HIIT. Steady state training is still great for improving your cardiovascular fitness, supplementing your strength training and HIIT on off days. Don’t go for hours because you would reduce the anabolic effect of your strength training but 20-30 min of low-moderate intensity can speed up your results.
Crossfit, yoga, running… is all I need – I will become SUPERHUMAN
Please, let’s understand one fundamental principle in training: training adaptation is highly specific. That means that if you do a lot of crossfit, you will get better at crossfit, if you run a lot you will become better at being a runner, etc. Yes, there is a cross-transfer of strength and endurance to other sports but only up to a certain degree. A powerlifter is really strong but his strength help him little in running and he might be too heavy to be an efficient rock climber. To be really good at something, that something needs to be your primary sport or training tool. The result will be: You are really good at ONE THING! Fitness is relative to your field.
Cross training, supplemental training to enhance your performance in your chosen sport is important to prevent injury and improve your longevity in your discipline. Well rounded athletes will never be as good in each discipline as specialists but they might have less overuse injuries –> General Fitness
I am gaining fat because I am getting older
One of the most famous excuses in history. Are you sure it has nothing to do with
- you not sleeping anymore,
- because you have a busy schedule,
- because you are not exercising anymore,
- because of work, that your kids take all the energy that you have left,
- that you are sitting on your butt at work all day long?
The first thing to change is accepting responsibility. Accept that you have made life choices that have led you to this point. Now you can make changes. Turn off the TV an hour earlier and read 30 min before going to bed. Talk to your wife/husband to figure out a schedule with the kids, or see what gym offers daycare. Check if you can work out during your lunch break at a gym close to your work.
Most of the reduction in metabolism as we age is due to loss in muscle mass. That loss of muscle mass for most of us is caused not by aging (unless you are a top athlete) but due to being sedentary.
I am going low carb and I will make it.
What does low carb diet mean? A true low carb diet contains 20-50g of carbs per day. That is less than one banana on the low end. Guess what? Your performance in and outside of the gym is going to suck! Some ultra-endurance athletes swear by it but for most of us it does not work or is not sustainable. Having your carb intake around 30% of your total intake is perfectly sufficient. It is much more important to eat whole foods, minimally processed foods. Sometimes people ask me why. The reason: You are eating a higher volume of food which has a tendency to satisfy you sooner. Nice side benefits: more fiber, less additives.
Now go out and rock it.
