As a trainer with almost two decades in the fitness industry I have heard countless ways to get into ‘better’ shape from other trainers, clients, or programs that have absolutely no science or merit behind them. Most trainers have their unique principals when it comes to training clients, but in retrospect they are generally using the theories of their own personal journey’s they have used to transform their own bodies or regurgitated information from the ‘gym bro’ crowd.
One thing that is undeniable is that every single human being has a unique internal blueprint within ourselves. Therefore, since this is pure fact that we all metabolize food differently, respond to exercise differently, have different thresholds to buffer lactic acid, and all have a different genetic makeup, then why on earth would you believe there is only one way to better your fitness level.
If you are always using the same rep scheme, exercises, energy system, or style of training you are seriously affecting your bodies ability to make big changes both internally and cosmetically.
This article is one of many that I will be doing that shed’s some light on some of the biggest fallacies in the gym industry. I’m doing this to pay it forward and help people save their money and not be bullied into thinking there is only one way to get results.
Like I have mentioned before getting into better shape can be a vulnerable thing for most people and there is always a trainer or gym owner willing to take advantage of that. So, don’t allow yourself to be bullied into one dimensional thinking regarding your body and how your going to change it.
MYTH # 1
THE BEST WAY TO LOSE FAT IS CARDIO
This is popular theory, but it is absolutely 100% incorrect. Now before I explain why. You must understand there is a HUGE fundamental difference between losing ‘weight’ and losing ‘fat’. Almost every single exerciser on the planet wants to tone and lean up and this means they would have to shed unwanted body fat. Now just knowing that. Do you not find it odd that if almost all our object is to lose ‘fat’ then why do cardio-based programs advertise themselves as ‘weight loss’ programs … LIGHTBULB GOES OFF…
For myself that’s a simple question to answer. It’s because that’s what they are designed to do. You must understand that all weight is not created equal and that the scale at home is not at all an indicator of your evolving transformation. I could go into detail but just think of it this way. I could go out in public and find three people with the same height and weight but are all incredible build differently. So, if I could do that then why the hell would a scale matter or that if you’re this height you should be at this weight. There is just no validity to it in any shape of form.
Without too much detail, I will tell you the best way to shed that unwanted body fat is to start a strength training program that is ever evolving in terms of reps, energy systems, and style of training. Keeping your body guessing does not allow it to acclimate to what your doing and will help increase the fat burning process.
So, if you had to choose between a treadmill and weights ditch the cardio and lift. And another myth that may cause some concern among the ladies when reading this is that they will build bulky muscles like a man. For a lot of reasons this is 100% false. Lifting will stimulate muscle growth that in turn will cause your body to eat the fat away. On the other side if you are a cardio junkie your body will generally eat away at the muscle not fat when its hungry. So, scale would go down, but then loose skin and stretchmarks are something you’d have to worry about now.
You must ask yourself one question. Would you rather be 150 lbs with a 30-inch waist and lean all over OR 150 lbs with a 28-inch waist and with stretchmarks and loose skin and a muffin top. It may all sound silly but it’s true.
MYTH #2
IF I WANT A RIPPED MIDSECTION I HAVE TO TRAIN ABDOMINALS ALL THE TIME
While spot training can be useful in terms of targeting certain area’s when it comes to our stomachs this could not be further away from the truth. As fat starts to accumulate around the waist most people start to target their midsection’s thinking that if they keep doing crunches, planks etc... that the fat around the waist will start to diminish and disappear, and then when that does not happen they just give up. If this sounds anything like you don’t lose hope or give up yet just learn to change your thinking and approach.
Now that being said I’m not recommending that you never train abs as abdominal and hip exercises can strengthen and tone the muscles, but those muscles are underneath the ‘subcutaneous’ layer of fat that gives the appearance of flab.
The only way to a shredded stomach is to get rid of excess fat and where you lose the weight all depends on your genes. So, keeping that in mind the best way to a flat chiselled midsection is to lose fat through proper nutrition and exercise and the rest will follow.
MYTH #3
TRAIN INSANE OR REMAIN THE SAME / NO PAIN NO GAIN
One thing I want to make clear is that I applaud ANYBODY that is doing something rather then nothing in the gym. So many people struggle to know what’s the best approach and who to believe. It’s confusing but the best way is to do your research then seek the way. Flex your mind first and arms second. There are a ton of peer reviewed studies that will support everything I discuss. So, do your due diligence and conquer.
I had that nice little introduction to this myth because of what I call this theory. It may offend some but that is not my intention.
I call this myth “Crossfit Syndrome” as that training system is always balls to the wall training incorporating a lot of movements that require highly skilled lifts that take years of proper ‘one on one’ athletic training to do correctly and the kicker to it is almost every crossfit gym is not set up to show you how to correctly lift or periodize training. There are always exceptions to the rule, but group training enhances the chance of injuring yourself. How can 1 or 2 trainers keep their eyes on a large group of people lifting. It’s impossible. The trainer can shout out ‘engage your core’, ’don’t lock out’, but will not be able to watch every individual doing so. Form and technique are the most important factors in strength training of any form. Before you even pull a weight from the floor or put weight on your back your body should have the joint stability and core strength to do so which takes time.
Sorry that is a little off topic but its true. Here is how it all relates.
One thing that Crossfit and similar training styles have in common when it comes to lifting is going 100% all in every workout all the time. Whether it’s 1 rep max lifts or cardio or circuits it’s always all you got all the time. Now what happens in fooling you into thinking this is the way to go is that novices who get involved with programs like this are usually one of two people. They are new to working out, so their body will see initial great results or their people who have done basic lifting and now change energy systems and see a spike in results. I assure you that all goes away and in the end your setting yourself up for failure.
Muscles do not grow during exercise. It’s the recovery period that leads to repair and muscle growth. When we lift we allow microscopic tears that actually damage the tissue. Our bodies response is to initiate an inflammatory response to repair the damage and to give your muscles strength reserves for future potential feats.
Knowing now that recovery is the key to tissue growth and fat loss here are the negative consequences to training high intensity all the time.
- Exercise by itself is a stressor. It elevates your blood cortisol levels and inflammation markers. While this is important for muscle growth if you are always consistently going all out in training you will over work your adrenal glands by not having adequate rest and recovery so what happens from there is that you will not allow your body to stop secreting cortisol which will cause adrenal fatigue and your body will stop responding to the exercise stressor when it needs to.
MOST IMPORTANT
- Constant elevated cortisol levels are bad for muscle growth as it’s a catabolic hormone that facilitates the breakdown of muscle tissue through gluconeogenesis. Also, in addition, high cortisol, which is a master hormone that regulates other hormones leads to loss of sleep, compromise post-exercise recovery, trigger depression and fatigue, weaken your immune system and decrease bone formation.
The more intense you exercise the more recovery you need. The easiest changes you can make to ensure the path to success is get better sleep and give yourself enough time between your exercise days. Training every day at peak levels is not a good strategy or produce the best results. The information is available free of charge if you do your research on how to properly change energy systems and periodize training correctly.
I will be producing a new volume of myths every week, so I encourage you to keep checking my blog for information like this and a ton of more cool things to look out for and try on your own including demo’s and technique.
Swol on
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