Tag Archive for lose weight

5 Fitness Myths: DeBunked!

As if the fitness industry didn’t have enough misinformation floating around, the internet has brought it to a whollllle new level. Now anyone with a computer can suddenly become an expert and give advice. It’s pretty scary when you think about it. Who are these people you’re taking advice from? Do they ACTUALLY know what they’re talking about? Or do they just have a fit body and an Instagram account?

If I see ONE more post about how a WRAP is going to tighten you up and make you lose weight, I’m going to vomit. What will be next?

Anyways, instead of ranting (which I’m really good at, by the way), I’m just going to de-bunk some of the myths that I STILL see floating around the fitness world. I thought for sure these would be extinct before now, but they’re not. As a fitness advocate, I feel it is my duty to remind everyone of these 5 myths that we MUST get rid of for GOOD.

SO, let’s get right to it:

1. More Exercise is Better.

overtrainThere are still plenty of people that believe that the more you work out, the better off you’ll be. The whole “sweat a little bit each day” has become “if you’re not doing work you’re lazy”. It’s not surprising that so many people are stuck in this mindset. After all, we’ve got fitness role models all over the world proclaiming #nodaysoff and shaming anyone who DOES take days off. Let me speak from experience here: TAKE DAYS OFF.  I, myself, used to be one of those people that didn’t. I worked out 6-7 days per week, lifting AND doing cardio. Sometimes I even did MORE than just lifting and cardio in one day. It was craziness, unnecessary, and it was hindering my progress. Sure, I got in great shape at first, but that isn’t sustainable. After a long period of time doing that, my body started rebelling against me. These days, I lift about 4-5 days per week and do 1-2 short (15-20 minute) conditioning sessions each week. I take at least 2 days off per week and sometimes more, depending on how I feel. I’m stronger than I’ve ever been, and I don’t feel like shit all the time. The facts: Recovery is NECESSARY for the body. Think about it this way: when you are working out, you’re tearing your muscles down. That’s good and normal. They then have to re-build and that’s what makes: muscle growth. BUT, if you continue to tear them down before they’ve had a chance to re-build, you start getting negative returns. Listen to your body, allow your body time to recover, and don’t over-do it.

2. Spot-Reducing.

Woman Tying Measuring Tape Around Her Waist

Woman Tying Measuring Tape Around Her Waist

You can do all the leg lifts, donkey kicks, and squats in the world, but they will never result in the ability to spot-reduce your butt (or any other body part for that matter). You can build muscle in specific areas, but the way your body loses fat is completely pre-disposed. Personally, I lose fat in my arms and stomach first, then my butt and thighs. To keep it simple: Body fat happens when the energy you’re expending is greater than the energy you’re taking in. (There are also hormonal factors involved, but we won’t get into that now.) If you’re keeping a sound diet and working out, you WILL lose fat, but you’re not going to ever be able to tell your body WHERE to lose it from first. Kapeesh?

3. Less is More.

One Green Pea On Plate. Table Setting With Clipping Path.

I cringe when I see people show me their diet plans, only to find out they’re working out 6-7 days per week and eating 1200 calories per day. It is simply just not enough for most people. If you want your body to have the ability to lose fat, you have to feed it. If you put your body in a starvation mode (ketosis), your body works to protect your vital organs by holding on to everything it can for storage. Your literally putting your body in a “fight or flight” state and I can assure you it isn’t going to help you lose weight in the long run. This brings on all new issues including a slow metabolism, wild cravings, lethargy, and possibly even more serious health issues. Obviously activity, height, weight, and age all play into the amount you should be eating, but getting rid of the “less is better” mentality is a must. Eat to FUEL your body. Macronutrient counting is my preferred way to do this to ensure you’re getting enough protein, carbs, and fat each day.

4. Instant Results.

understanding-your-choices-when-it-comes-to-products-to-help-lose-weight-fast So you worked out for a month straight and you’re not seeing #allthegainz yet? Congratulations, you’re normal. Yes, there are some genetic freaks that change extremely fast, but for most people, it takes months and months and years and years. Of course, you can make significant improvements in just a few short months, but if you were expecting to look like someone who has been working out for 10 years in just 6 months, you’re mistaken. There’s a reason they’ve been at it for 10 years!

5. Bulking Up.

hu_yan___female_bodybuilder___6ft_4in_by_theamazonclub-d56mg7r Ladies, for the 100432th time, you’re not going to bulk up and look like a man. Building muscle is HARD….like really, really, freaking hard. It takes a lot of work and a LOT of patience (see above). Unless you’re taking steroids, you’re not going to look like a man. In fact, you’ll probably look more like a sexy beast….and I’m guessing you won’t have any objections to that! 😀

I get it, it’s hard to know what’s right or wrong with all of the different outlets of information we have at our fingertips. You think I don’t fall victim to it at times? Of course I do! I’m human! But at the end of the day, I research the hell out of a topic when I’m not entirely sure about it or I look to my trusted role models for their advice and opinions on the matter. It’s impossible to sift through all of it and be an “expert” on everything, but what you CAN do is stay informed and do your homework. If something seems a little too good to be true, it probably is…and that’s your sign to dig a little deeper before falling for yet another gimmick.

Found this article helpful? Check out my article on “Who Should You Trust?”

Question of the Day:

Do you count calories or macro-nutrients?

It’s Never Too Late

WoohoO! We made it to Friday!

I had a late-ish night last night, but only because I was hanging out with this stud muffin:

Love this little guy! :)I drank a lot of coffee today when I got up and spent this morning on back to back to back to back phone calls and am now working on emails on emails on emails. 0_o

(Oh, by the way, just a heads up! I’m doing something cool with my subscribers to help them reach their goals. If you’re curious about it, subscribe to my e-mail list and I’ll send you the info. I promise I’m not an annoying e-mailer and if you hate me, you can always unsubscribe. ;-))

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Anyways, as I was saying….I’m pretty buried today with work, but I’m hoping to crack it out in record time. When I’m in the zone, I can work pretty quickly, so I’m hoping I can get IN THE ZONE today. I took a break to blog because after being on so many phone calls, my mind just needs a minute.

It’s Never Too Late

I was recently talking to a friend of mine who is in her early 40’s and we were discussing workouts and fitness (shocker, right?). She asked me what I do for workouts and how I got my bubble butt, and so we started talking about my training. I was explaining some of the exercises I do, that I lift heavy, that I do some conditioning, and that I just stay consistent with my training. She stopped me and said to me “geez, i wish I could do that. If I was your age, I’d start training with you!”.

This woman is in decent shape, does a lot of cardio, and doesn’t have any physical disabilities, so I looked at her and said, why can’t you start now? She gave me the usual response/excuse of being too old, not having time, blah blah blah. I told her that ANYONE can start somewhere and that it’s never too late to start something new. She didn’t seem convinced, so we continued chatting.

I told her I didn’t get to deadlifting 225 overnight. It took me a lonngggggg time to build up to that. YEARS. Lifting heavy means something different for everyone, so I clarified to her that my  heavy weights are not going to be her heavy weights and that all she has to do is pick up weights that feel heavy to HER.

We discussed this for a bit and she finally started to get motivated. I could see it in her eyes that she finally believed that she probably could do that. She started getting excited and I gave her a few exercises, resources, and training tips to work on, and that she should email me in a few weeks to let me know how it’s going. She left the gym with a twinkle in her eye and I’m excited to see how it goes for her.

This completely made my day and was something I knew I wanted to share with my readers. I get into conversations just like this quite often. For some reason, someone along the way told us that our age and/or timing were the end-all-be-all for starting something new. That if you didn’t do it at a certain time or did it “too late in life” that you couldn’t do that.

….And some of us actually believe that.

That is SOOOO far from the truth. You can start ANYTHING you want at any age barring any true barriers. Look at all of the people that go back to school for their master’s degrees at 40, 50, even 60 years old. Why should training be any different? You don’t have to do what you’ve always done. It’s 2015, and almost everything is acceptable now, people. If something looks interesting, exciting, fun, or just intriguing to you….TRY IT. Know who you are and where you are in your fitness level, and just start from there. You have nobody to compete against except for yourself and when you start to notice that you’re improving, it’s a really amazing feeling.

I encourage anyone that has ever thought it was “too late” to try something new, to take the first step. Take a free fitness class, do an intro session with a personal trainer, or walk into the weight room for the first time (I promise, everyone in there is too focused on themselves to be watching you).

IT ISN’T TOO LATE. Take advantage of where you are now, and start doing something you’ve always wanted to try.

The Real Workout Starts When You Want To Stop + FitLizzio.com

Q’s:

1. What’s something new that you’ve tried recently?

2. Have you ever tried something you thought you’d love and ended up hating it after you tried it?