HAVE YOU EVER BEEN SUCKERED BY THESE FITNESS MYTHS?
I still see fitness “gurus” saying some of this crap even in this day and age! Let me just smash down some of these once and for all.
Grrrrrrrrr it makes me angry that I still have to see this!!!
MYTH 1: Crunches tone your abs.
I read this one today and its such a load of shit. Crunches actually use far less calories and muscles than movements like deadlifts, squats, push ups and pullups. The only way to see your ab muscles is to reduce your total bodyfat levels.
I think we all know someone or have BEEN someone who could do hundreds of crunches but saw no change in the appearance of our abs.
SOLUTION: Do circuit based workouts using the exercises I mentioned before with 30 — 60 seconds rest in between. You could also try sprinting which works great as well (my 8 Week Sprint Guide is available now as a free xmas present, get it here).
MYTH 2: Do high reps of exercises to get “lean, toned muscle”.
There is no such thing as lean, toned muscle. There is just muscle and fat. Tone is when you have muscle and not much fat. So to have tone you need to build muscle and then lower your bodyfat levels.
SOLUTION: Use both lower reps and higher reps to get the best results. Sometimes you need to lift as heavy as you can to force your muscle to improve.
MYTH 3: Eat your carbs in the morning and burn them off during the day.
Actually, in the morning is the worst time to eat carbs. THE WORST! Eating carbs in the morning has been shown to make you more likely to eat carbs throughout the day (and crave them) and negatively impacts your moods. Oh, and makes you fatter.
SOLUTION: Kickstart the day with whatever protein you can stomach with some nuts, berries and a little veg. Alternatively, a high quality protein shake is a good alternative (has to be balanced though, protein powder alone is not enough).
MYTH 4: To lose fat you need to do “cardio”.
Did you know the concept of cardio – going for a long run or ride etc has been consistently shown to not only give poorer results than more intense exercise, but it also ages you faster!!? Not to mention, its fucking boring….
SOLUTION: Use a combination of resistance circuits, sprints (see a pattern here) or team sports such as touch rugby. Personally, I prefer sports because I like the social interaction and it doesnt feel like exercise.
MYTH 5: Eating fat makes you fat and leads to heart disease.
If you are still on the fence about this one – dont be. Its been shown to be true. You NEED fats in your diet epsecially if your goal is weight loss, but also for good health.
SOLUTION: Cook with butter, coconut oil and ghee and use other cold pressed oils such as olive oil in salads. Avoid crap like canola oil and grapeseed oil.
Well theres a quick 5 myths dispelled! If you see a fitness guru on facebook saying the opposite my advice is to unlike their page quick smart! They obviously dont have your best interests at heart 🙂
Yesterday I explained why the best time to have carbs was after a workout (check out the post on facebook).
Today I thought I would give some other general advice on dealing with those carby things!
The first thing to point out is that carbs arent inherently evil! They have a bad name at the moment just like fat did for the last 40 years (also unjustly). The reality is that its not the carb that is the problem but your ability to process it.
Put loosely, carbs are managed by the hormone insulin (dont worry, this wont be a science lecture!) and it is your body’s ability to produce the right amount of insulin to handle the carbs you just ate.
Now the normal situation in Australia, well, the western world, is to be really out of balance when it comes to carb management. This means that most people when they eat carbs send the energy to their fat cells and not their muscles cells – which means you have less muscle and more fat with every meal!
So the mindset that you need to create is that carbs are a great food source – you just need to make sure that your body deserves them.
The reason that low carb works well for so many people is that it begins to rebalance how well they can tolerate them, while also reducing calories obviously.
How can we further help carb sensitivity? Here are some other ways:
1. Earn your carbs.
Did you train today? No? Then you most likely dont need to eat high starch carbs like potatoes, rice etc. Stick to lower glycemic veggies. Same goes if you just did a 30 minute jog.
Did you just crush a 45 minute squat workout or do a big sprint session?! You can eat some delicious potatoes roasted in butter and rosemary…mmmm.
2. How much fat do you have to lose?
Generally speaking, most people with more weight to lose are poor carb processors. If you have more than 9 or 10 kg to lose then id bet you need to re-sensitise and should eat less.
If you have less than that to lose, it can be more complex. Sometimes you need more and sometimes you need less and you really need to play with it.
3. Get your fasting insulin tested.
Fasting insulin can tell you basically how messed up you are. It is a test you do with your GP and is great because you can retest periodically to see how you are improving.
Do you feel like you are in a rut when it comes to your body, fitness, health and wellbeing? I know from experience that somedays it seems like the mountain is just too bloody high, so why even bother starting right?
I’ll have you know that even the most in shape, ‘health conscious’ people have these days, you are not alone!
Somedays (like today) I wake up feeling like absolute shit, for no reason… well maybe I might be getting my period, just don’t tell my hubby that I admitted it ok!
I understand that being in the best shape physically, mentally and emotionally means more than just looking good in the mirror. I understand that feeling like you are firing on all cylinders means you will be able to get shit done in your busy life AND you will be able to do the ‘healthy’ stuff as well!
There are different ways you can approach health and fitness, I’ve tried a ‘few’… Here are my 6 tips to making your life and your fitness a hell of a lot easier!
Make Small Changes
No you wont move a mountain in a day, neither will the fat fall off you body in 1 workout and uncover the shit hot sexy women hiding underneath… Unfortunately, I would love that as much as you would! Make one positive change a day (a small one) for instance change one meal, drink 2 litres of water, do a 5 minute weighted workout, reduce processed foods, gratitude journal before bed. There are plenty of small habits that you could change right now, that will have a massive impact on how you feel, look and act!
The best results come to those who are consistent. Either consistently good or consistently bad! It’s your choice, but your results with reflect the one you choose. Being consistent has a compounding, flow on effect that will result in you achieving more and more everyday. Set small achievable targets and stick at them!
This blog post details everything you need to know about how to create a kickass personal lifestyle plan that leads to fat loss, more energy and damn sexyness! In it I share the personal lifestyle habits and techniques that I have developed over the years to make sure that my stomach is always flat, that I have the drive and spirit to love everyday and that I can end many of my days with chocolate and a glass of red.
Stop believing that life is going to miraculously get better, you have to go out there and make it happen. Roll up your sleeves and get your hands dirty – put a little effort into this life that you take for granted!
I see so many people living their life like they have 100 years to live it. Leaving the all fun stuff out until a more ‘appropriate’ time.
Bad shit happens & it happens to people like YOU and me.
Wake up and smell the roses, life is happening around you and you are sitting on the sidelines.
Waiting until you have more money.
Until your kids grow up.