Debunking Myths About Fitness, Exercise, and Weight-Loss
When it comes to fitness, there are tons of ideas, information, tips, tricks, and shortcuts that claim to be the best and fastest solution to a better body. As someone who is looking to get into better shape, it’s important that you educate yourself with real facts, rather than alternative ones. Here are some of the most dangerous fitness myths you need to avoid.
“No Pain, No Gain.”
This just isn’t true. One of the most important aspects of exercise is listening to your body. Pushing your body to the point of pain can cause serious injury. At its worst, working out will be uncomfortable, but it won’t outright hurt. If you feel like you might have injured yourself, it’s better to stop and take a break than try to push yourself too far and injure yourself.
“Rest Days Aren’t Necessary.”
In order to get the most out every single workout, your body needs to be in it’s best condition. Your body needs rest in order to perform at it’s best and without rest, you could cause yourself harm. Over-exerting your body can lead to exhaustion and injury.
“Hydrate Before You’re Thirsty.”
How many times have you heard this one?
This myth is dangerous in that overhydration is dangerous in itself. The technical term for it is hyponatremia, which is when your blood sodium concentration is too low. This can cause nausea, dizziness and, in some cases, can even be fatal.
“Running Is Bad for Your Knees.”
A study conducted by Stanford University found that the knees of long-time runners were no worse than those knees belonging to athletes who avoid running. However, in order to prevent future knee problems, it’s important to add a total-body strength workout to your regimen.
“You Need to Spend at Least an Hour in the Gym to Gain the Benefits”
Any time in the gym is beneficial to your health. Even if you just went for a ten-minute run every day you would start to feel better. Some studies show that short spurts of exercise actually have better results than prolonged workouts do.
“Yoga Isn’t Good Exercise”
Wrong! Depending on the type of yoga you’re doing, it can be a great workout. But another reason why yoga is great for your body is because it complements cardioactive training so well. As you build strength and endurance through other fitness avenues, yoga simply reinforces your other efforts, while also helping with muscle soreness and tightness.
“Doing Crunches Will Give Me a Six-Pack”
Not quite. Getting a six pack requires so much more than just doing crunches. One of the biggest aspects of getting a cut core is nutrition. Eating the right food will help you to beat belly fat. Another way to get abs is with back workouts. These exercises will help strengthen the core overall, and give you a more balanced core as well.
Avoid sorting through the myths by working with a personal trainer at Midtown. We’ll help you establish and reach your fitness goals by using proven nutrition and exercise techniques to create your weight loss plan. Get signed up today and schedule your first free session with one of our fitness trainers!
Let’s face it, you’re out of shape, which is why you’re here. And really, that’s just fine. Many of us are out of shape and need to get back into it. Everyday, we see fit people working out and getting their exercise, whether it’s on TV and in magazines, or in everyday society. What’s important to remember is one, everyone has a different body type with different issues, and two, what you see in the magazines isn’t always healthy. One of the infamous things you see magazines littered with are thigh gaps.
Why is this a problem?
Oftentimes, these thigh gaps on the models that grace the pages of magazines are photoshopped in. Meaning that your goals for getting in shape should be focused on getting healthy, not skinny. Fit is much sexier than sickly, and working for an unattainable thigh gap could pose health risks and take a toll on your weight loss efforts.
Another reason that thigh gap should not be your goal is because your personal trainer is looking to make you a physically strong individual. Thigh gap is actually associated with eating disorders and body dysmorphia, which goes beyond your physical health, and it affects your mental health in a negative way.
For some people, thigh gap will come with the growth of muscle, simply because they are losing weight, but they also have the body type and bone structure that allows for it to exist naturally and healthily. It should also be understood that even overweight people can have a thigh gap, but again, it has a lot to do with body type.
Instead of setting a goal to get skinny and attain a thigh gap, perhaps set a goal for strong, toned legs. Not only will you be much healthier, but your goals are more likely to be achieved. When you work with a personal trainer in Atlanta, they’ll help you to set realistic and healthy goals that will help you earn a body that’s strong, fit, and sexy. If you work hard, your personal training will be a success, and you won’t be worried about thigh gap any longer.
If you are interested in working with a fitness trainer on creating a weight loss plan, call the professionals at Midtown Trainers. They have the skill, certification, and knowledge to help you set healthy weight loss goals, but can also create a nutrition plan that will help you to achieve the strong and healthy body you once had.
Throughout the years, you may have watched the quality of your health decrease. Whether it’s because of having children, past surgeries, or other life events that tend to take a toll on our health, it goes without saying that you’re not in the same shape you once were. As we age, we get this idea that, because our bodies are already deteriorating, there’s no point in trying to work out and eat healthy. Not only is this detrimental to your health, but it’s not true. In fact, working with a personal trainer can help to pull you away from this mindset and into a healthy body and mind.
Personal training is a great way to change your life and revamp your health. Because you have created bad habits in the past, it’s important that you’re diligent in combatting those habits, so as not to sabotage your fitness training efforts. Here are some things you might be doing to sabotage your efforts.
- Holding onto negativity – You have thought for long enough that you couldn’t change your ways, let alone your body. It’s important that you remove these thoughts from your head, so you can continue training with a positive mindset. Not only that, negative thoughts can cause stress, which leads to weight gain.
- Snacking – Because snacks tend to be high in salt or sugar, it’s generally not a good habit to have. Instead of snacking between meals, try drinking lemon water, it helps to curb appetite, while also keeping you hydrated
- Unearned Cheat Days – Cheat days are necessary, however, they must be earned. The only reason you should indulge in a cheat day is if you have reached a stepping stone in your weight loss goals. Think of a cheat day as a reward, not a necessity.
- Drinking – If you’re making weight loss efforts to the point of hiring a fitness trainer, you should make the effort to drink less. Limit yourself to one night of drinking per week, and avoid doing so in excess. When you do drink, choose drinks with a low-calorie count to help yourself out, and most importantly, drink water in between drinks.
When working with a personal trainer in Atlanta, it’s important to make sure that you’re not sabotaging your efforts or wasting the time of your personal trainer. While they may have all of the tools to help you with your weight loss program, it’s a change that is left ultimately in your hands. If you’re interested in working with a personal trainer in Atlanta, contact us here at Midtown Trainers.
PREVENT SEVERE MUSCLE SORENESS IN YOUR FITNESS TRAINING
When building muscle, it’s important to know what it’s not going to come with hard work and sweat, and pain. And while it may seem like a difficult sacrifice to make, it’s an extremely rewarding process. As you work to create the physique you’ve always dreamed of, you also experience muscle soreness, sometimes for days at a time. To you, we say congratulations. Being sore after a workout is sign that you’ve put in work at the gym, and you can feel the results happening.
INCORPORATING HEALTHY HABITS IN YOUR WEIGHT LOSS PLAN
Soreness can’t be prevented, but you can curve the severity of it with a few simple actions before beginning your fitness training. For instance stretching is a great way to prevent the soreness from being too painful. It allows your to gently prepare.
From there go into a warm-up. All too often, people jump into their workouts without being the slightest bit of prepared. Not only does this leave you vulnerable to severe DOMS, but it makes your more susceptible to pulling a tendon or ligament. You can’t expect your muscles to react the way they need to when they’re “cold,” or stiff.
Another fantastic and easy way to lessen the pain of DOMS is by staying hydrated. Obviously this is good for many reasons, but having enough H2O in your system helps to decrease cramping in the muscles. If your fitness training is vigorous, then consider adding electrolytes as well.
Preventing your muscles from experiencing severe DOMS is not only beneficial to your comfort, but it’s beneficial to your weight loss plan. Find out why in our next blog, or contact a personal trainer today.
PERSONAL TRAINING AND SACRIFICE
Working out and getting in shape is always well worth the effort. The results you get from regular exercise is rewarding for a multitude of reasons. But to get the reward, you have to put in the work, or as they say, “no pain, no gain,” and it’s true. You can’t get the muscle mass or tone that you’re looking for without pushing yourself and experiencing a little bit of the pain that comes with heavy lifting, or cardio. What comes after a solid workout is the soreness.
Some of us look forward to soreness, as though it’s a prize for the work you put in, others see it differently. However you perceive soreness, there are reasons for why you feel sore directly after a workout, as well as days later.
WHY IS FITNESS TRAINING PAINFUL?
Working to build muscle is a great gift to yourself. Finding strength within your own body that you didn’t know you had, or could have is a rewarding experience. It will come at a price, and you pay in hard work and sweat.
What happens when you build muscle is that you’re actually “tearing muscle.” In your muscles are tiny units called myofibrils, and as they “tear,” your body sends white blood cells and an anti-inflammatory called prostaglandins to repair the so-called damage. This, and lactic acid are to blame for what is called DOMS or, delayed onset muscle soreness.
Now that we know what causes muscle soreness, and the fact that it’s a good thing, go out and work on your weight loss and get started with a personal trainer on your fitness training plan today.
Ask you have read in our last two blogs, there are so many mistakes to be made on the gym floor. From people that are well versed in exercise, to those that are brand new to the world of fitness training, everyone struggles with one thing or another. Understanding this about exercise should serve as motivation to keep going strong. While making mistakes in your exercise can be harmful, it’s still a great thing to learn how to do the right way. Here are just a few more mistakes to be aware of, so that you can avoid them yourself.
- Taking On Too Much – If you admittedly have been less than active, then it’s important that you wean yourself on to exercise. It’s important that you push yourself, but it’s equally important that you know your limits. Pushing your body too hard can lead to an injury, as well as diminished motivation to continue your weight loss plan.
- Making Excuses – Whenever you aren’t feeling up to the gym, it’s important that you’re able to step up to the challenge, and kick yourself in the butt. Making excuses for not working out means you have to start all over again, and typically leads to more excuses for not to working out in the future.
- Not Drinking Enough Water – Obviously this is hazardous to your health. Your body needs water to function properly, and it needs even more when you exercise. Feed your body fuel for the fire!
- Skipping The Cool Down – This is absolutely essential to fitness training. Just as your body needs time to get ready for exercise, it needs time to come down from a high heart rate as well. Not cooling down leads to soreness, making your next workout harder than it needs to be.
These top ten mistakes in fitness training happen to everyone, but educating yourself on what the mistakes are can be very helpful. It’s also very helpful to get a personal trainer to help you reach your fitness goals. Look into hiring one to help with your weight loss goals today!
In our last blog we spoke of things you should be doing outside of the gym, to make your time inside the gym that much more effective. And while stretching and proper nutrition may seem like a given to those who are working with a personal trainer, to others just starting out, it might not be that obvious.
Now that you’re doing one of the best things you could do for yourself why not go all out? Put in the same efforts at home as you do at the gym, and make healthy choices. Here are some more tips to help you with your weight loss program and fitness training.
- Make good choices – Eating out is inevitable. Whether you’ve run out of time to plan a healthy meal, or you have an occasion to meet, going to a restaurant is bound to happen. But this doesn’t have to be the end of your weight loss program. When at restaurant we recommend sitting near a well lit table, preferably by a window. Statistics show that 80 % of people that sit in dark corners will order dessert, and 82% percent of those in well lit areas will order a salad.
- Drink Water! – Drinking enough water in a day has weight loss benefits in itself. Not only are you helping your organs to function properly, but you’re working to get much needed toxins out of your body. Not only that, water is necessary! Staying hydrated plays an integral part in staying happy and healthy.
Keeping up with everything that you need to do to be happy and healthy can be hard. But the most worthwhile things in life always are, but in the end it’s all more than worth it.