If you’ve ever googled a fat loss routine or walked into a gym with a curious demeanor, there’s a good chance that someone will offer you advice on how to workout. The major problems are: How do you know if this advice is true? Will it work for you? And who the hell is this guy giving me advice?
This article will shed light on which advice will be troublesome for you while saving you TONS of frustration throughout your journey. Basically, ALL the mistakes I’ve done in my fitness career as a coach — AND client.
Yes, I am a Lasagna Expert and Nationally Certified Weight Loss Coach, I’m a former wrestler of 7 years, so, I know exactly what you’re going through while sorting out New Year workout advice.
So, here are the 5 most annoying pieces of fitness advice which I’ve heard, as well as tried over the years.
1) Longer Workouts Equal Faster Results
This couldn’t be further from the truth, but our job as Fitness Coaches are to create clear and actionable content which will move you closer to your goals.
Working out 2 times a day does not mean quicker results. But, I know what you’re thinking: Just like if you wanted to make money at your job, you would pick up longer shifts to get paid more- and if you’re salaried, picking up more responsibilities would mean more money. Theoretically.
If you carry this mentality into your fitness journey, you will get injured, burned out , and find yourself at the drawing board, again. On top of all that, long workouts produce a stress releasing hormone, cortisol; this breaks down your body (especially muscle mass) and now your body will feast on your hard earned muscle mass as fuel, the end result, making you flabby and soft.
Effective workouts last no more than an hour.
Solution: Pick 3 days a week you can consistently commit to for 45 minutes, and focus on eating a well-balanced diet throughout the week (80/20 rule).
2) NO PAIN NO GAIN!
I wonder if it was The Rock and Mark Whalburg’s Movie, “No Pain, No Gain,” that gives pain a good reputation when working out. You know the type of crippling pain you feel after a crazy workout. You think: “must mean something is working!”
But pain is your body telling you something might be wrong, and you need to “downshift” a workout or two. If your joints (shoulder, hips, back) hurt for more than 10 consecutive days, you most likely have a sprain or worst, and should get checked out by a Physician.
The type of “good pain” is general muscle soreness, which feels like you had a good workout out- but this DOES NOT MEAN soreness is the only indicator of a good workout. The BAD pain is the pain you can pinpoint, usually on a elbow, hip, knee, or back, it usually feels like a shooting pain or dull pain.
Solution: Focus on your form with body weight training and breathing patterns, before loading up weight and extending your workout times. Let’s workout efficiently. Hire a coach to in-person or online (check Authentichas.com) as a good resource
3 )AS Long As It Fits Your Macros, YOU CAN EAT IT
You know the saying “If it FITS MY MACROS,” which means, you can eat whatever you want, as long as it’s in your calorie range– and you workout.
Well for me, my calories are about 2,800 a day. If I was following IIFYM’s advice, I could recklessly eat 2,800 calories heavy bad foods (friend foods, liquor, etc).
Many people fall for the I can “work it off ” tomorrow kind of mindset. We want you to avoid that.
Exercise makes about 20% off your metabolism ( your body’s ability to burn fat) and nutrition makes up 70-80 % of your metabolism. This shows the importance of your food choices and how the right foods can bring you closer to your goals- or further away.
All foods are not created equal; your job is to identify which foods are beneficial for you and your goals. As the saying goes: “you cannot outwork a bad diet.”
Foods such as lean meats, berries, beans, nuts, whole grain foods, and veggies will also get you to your destination MUCH FASTER.
Solution: Read all food labels, and eliminate highly processed foods from your diet. ( fast foods, generally anything in a bag, etc)
4) Eating Less Will Drop Weight Faster
Makes sense, right? If you want to lose weight, you burn more calories than you take in and you’re at your destination. Sounds super simple and obvious to do.
So, you’re thinking: “I’ll workout twice as much as I do now and eat one meal a day, then this weight will melt off in no time!”
No, that’s not how it works.
It’s not your fault, once again, it’s our job as Fitness Professional to clarify this information for you. So let’s get clear and proactive. <– See what I did there
Your body needs food as fuel, and when it realizes its not being fueled properly, “starvation” mode happens. Since you are cutting your food intake significantly, your body holds more onto fat -as inventory- and feeds on your muscle mass as immediate fuel.
This means fat rises and muscle mass decreases. So, you will become flabby and tired, all from not eating enough— to make things worst, you will be gaining weight throughout this whole process.
So, stop starving yourself, like yesterday.
Solution: Google your Basal Metabolic Rate, and make sure you are hitting that number with quality foods regularly. Focus on whole foods as we mentioned earlier and you will be golden.
5) You Can Lose As Much Weight AS YOU WANT IN A MONTH.
As a quick reminder: I wrestled for the majority of my teenage years, and lost weight fast, very fast.
The weight always came back twice as fast; I felt horrible, even though I looked shredded.
So, as a busy person, when someone tells you, you can lose as much weight as possible (up to 40 lbs a month, and it’s just about effort), you should run, and run fast.
It is not only deceiving, but unhealthy, not safe, and irresponsible.
All studies show that you can lose up to 1 lb of fat a week, safely; ANYTHING ELSE IS JUST WATER WEIGHT, AND IT WILL COME BACK.
To be clear: if you did lose over 20 lbs a month, I am not dismissing your efforts. From personal experience, I know the fast weight loss culture hurts a lot of people in the long run. It’s not worth it.
Your transformation takes time and PATIENCE. AND MORE PATIENCE. You have to build the habits to substantially keep the weight off and see permanent change.
Solution: Add more patience and get out of the “rush” mentality.
As you embark on your fitness journey, you might overhear a friend talking about a 5 day fast to lose 20 lbs, or someone doing 3 hour workouts for faster results; you now have the power to make an informed decision about your course of action.
If you found this helpful, please share it with one friend, so they can be equipped with what not to listen to.
If you have any questions, feel free to reach out to me at authentichas.com