Fitness Myths & Common Questions
If you’re looking to start getting in shape and lose body fat, there are a lot of myths out there about what works and what doesn’t. Today, we’re busting some of those myths so you can get on your way to reaching your fitness goals!
MYTH #1 – You have to do hours of cardio to lose fat
As personal trainers and fitness coaches, we often hear a lot of myths about exercise and nutrition. One of these is that you need to do hours of cardio each week to lose fat. While it’s true that cardiovascular exercise does help to burn calories, it’s not the only way to drop the pounds. HIIT or Resistance training exercises are proven much more effective at burning fat than long-duration cardio workouts. This means even if you have limited time or energy each day, you can still get effective fat-burning results without spending hours on a treadmill. Don’t let this myth outweigh the importance of overall bodyweight training – with a combination of both, and you can achieve your goals in no time! Not only does weight-training help increase strength and build muscle, but it also helps boost your metabolism for maximum fat loss. If properly coached by a personal trainer or fitness coach, weight training can create an incredibly efficient workout to maximize your efforts in minimal time for optimal results. Start busting those myths today with a personal trainer, and make sure you are getting the most out of your sweat sessions! Bottom line – when trying to lose fat, there is no one size fits all solution. To figure out what works best for your body and lifestyle, enlist the help of a professional personal trainer or fitness coach who will develop an individualized plan tailored just for you! You’ll be glad you did!
MYTH #2 – Eating lots of protein will make you bulky
As a personal trainer and fitness coach, I’ve heard many misconceptions about protein that I would like to clear up. One of the most popular ones is the idea that consuming too much protein will make you bulky. This could not be further from the truth! The simple fact is that gaining muscle mass takes more than just eating a lot of protein; it requires dedication and consistency in your nutrition and exercise regimen. Consuming large quantities of protein may contribute to muscle gain, but it’s still only one element of the puzzle. There are a whole host of other factors, such as genetics, age, activity level, sleep schedule and even hormone levels, that also play a role in how our body composition reacts to workouts and nutrients. Therefore, while adding extra protein to your diet may help you reach your fitness goals, it shouldn’t be considered an instant solution for transforming your physique. So if someone ever tells you that ‘eating a ton of protein will make you bulky’ – smile and shake your head without fear – because facts don’t lie!
PROTEIN – How much do you need?
As a Personal Trainer and fitness coach, I’m often asked how much protein people should be consuming each day. Protein is essential for our bodies to maintain healthy muscle function and can power up your energy levels during exercise. Depending on the person’s activity level, different individuals require different amounts of protein to reach their daily needs. First and foremost, your caloric intake must meet the average active adult standards for macro-nutrients (fats, proteins, carbohydrates). As a basic rule of thumb, if you are someone living an active lifestyle who frequents the gym or goes for regular runs etc., 0.8g -1.2g of protein per pound bodyweight might help you to achieve your exercise goals. However, this can vary depending on your physiology as well as training frequency and intensity – so always consult with a Professional Personal Trainer before setting any specific targets! When it comes to making gains in muscle strength and endurance, in particular – having enough protein to fuel can truly make all the difference! So keep up your intake for maximum benefit!
MYTH #3 – Resistance training is only for people who want to get big and strong
As a personal trainer and fitness coach, one myth I constantly hear is that resistance training is only for people who want to get big and strong. This couldn’t be further from the truth! Resistance training can benefit anyone regardless of age, body type, strength or size. Whether your goal is to look toned and slim or improve overall health and wellness, strength training can help you achieve it. Building muscle mass helps to increase basal metabolic rate, so you burn more calories throughout the day and enjoy an improved immune system. In addition, regular resistance exercise improves joint stability, reduces the risk of injury and boosts overall confidence. As a fitness trainer, I believe everyone should incorporate some form of resistance training into their weekly routine to help keep the body healthy and strong! When you put on muscle, your body’s metabolism increases. This means you burn more calories all day long, which helps you lose weight and get fit.
Lunges: Lunges are a great leg exercise that strengthens your glutes, quads, hamstrings and calves. They also help to improve balance, coordination, agility and stability. To get the most out of lunges, ensure your posture is correct and your weight is distributed evenly on both feet. You should also focus on engaging your core muscles and take slow, controlled steps as you lunge forward to ensure you target the right muscles.
Squats: Squats are a fundamental exercise for overall development and are essential to strengthen the muscles in your legs, hips, core, and back. When done correctly, squats target all the major muscle groups in your lower body, engaging your quads, glutes, hamstrings, calves, and abdominal muscles. To get the most out of squats, make sure your posture is optimal, starting from your feet to the top of your head. Proper form is key to maximizing your results and minimizing the risk of injury.
Deadlifts: A deadlift is incredibly effective for building overall strength and muscle in your legs, hips, core and back. When done correctly, they target all the major muscle groups in your body. To get the most out of deadlifts, make sure you maintain a neutral spine and keep your shins as close to vertical as possible. Engaging your core muscles will also help you stay steady and balanced during the exercise for maximum results.
These are just a few exercises that can help you build strength and muscle mass safely and effectively. But remember, no matter which exercises you choose, always focus on proper form and technique for maximum effectiveness and safety. With a steady diet and consistent fitness routine, you’ll be on your way to achieving your fitness goals in no time!
FAT LOSS – What works
If you’re serious about fat loss, personal training may be the best way to achieve your goals. Having a personal fitness coach who can work with you one-on-one to customize a program specifically for your needs is statistically the most effective way to lose weight and keep it off for good. This personal trainer can structure a series of targeted exercises to help you burn calories, boost metabolism, increase strength, and build muscle for long-term success. Depending on your fitness level and preferences, a personal trainer or fitness coach can recommend tailored exercise plans. Working with an experienced personal trainer will not only keep you motivated, but their expert advice on nutrition plans can ensure that any weight losses are sustainable while helping you reach targets quickly and safely. Reaching out to a qualified personal trainer or fitness coach is a surefire way to get the most out of your fat loss efforts!
Fad diets do not work because they are not healthy. They might help you lose weight quickly, but it’s not just body fat it’s muscle which will then slow down your metabolism, and you will likely gain it all back and more once you stop following the diet. A better way to lose weight and keep it off is to eat healthy foods and exercise regularly. This way, your body will get the nutrients it needs, and you will be able to stay active.
Consistency is key when it comes to tracking your macros. Keeping accurate records of your macronutrient intake allows you to have a better understanding of how much you’re eating, what foods provide the most nutrition, and whether or not you’re making progress toward achieving your health and fitness goals. We like using apps such as My Fitness Pal to record food intake. Don’t focus on the calories; focus first on Protein intake, and once you have that mastered, focus on carbs and fat. Once you are consistent for long enough, you will see huge changes in not only body composition but energy and mood.
Myth #4 – Lifting Weights Makes You Bulky
Many people are intimidated by the idea of lifting weights, with some believing that it will make them look bulky or too muscular. As a personal trainer and fitness coach, I can reassure you that this fear is unfounded. To begin with, a muscle becomes naturally bulky when it is exposed to a high level of stress. Building muscle mass and preventing overly bulky muscles requires you carefully implement progressive overload: gradually increasing the amount of weight lifted while reducing the rest time between sets and focusing on form over repetitions. With appropriate guidance from an experienced personal trainer or fitness coach, you can use lifting weights to attain a balanced physique while avoiding feeling bulky or excessively muscular. It’s all about creating the right training program specific to your individual goals. By properly managing stress levels through progressive overload, staying consistent with your workouts, and eating adequate protein to support muscle growth, you can get strong without feeling overly bulked up. I’m here to help guide you along this journey! So if you’re feeling scared about getting bulky muscles from lifting weights, don’t worry – with careful coaching guidance from an experienced personal trainer or fitness trainer, you can achieve your desired physique without having to worry about unwanted bulkiness. Together we can create a personalized plan so that you can reach your fitness goals safely and effectively! Let’s get started!
In conclusion, If you have been busting your butt in the gym for hours and not seeing the results you want, it might be time to reassess your approach. The truth is, you don’t need to do endless amounts of cardio to lose fat. Too much cardio can sabotage your efforts by leading to muscle loss. Eating lots of protein won’t make you bulky either – that’s a myth! The key to achieving your goals is finding the right balance of resistance training and cardiovascular exercise, along with eating enough protein to support your muscles. It is important to understand that dieting and exercise don’t have to be extreme to achieve results. With a balanced combination of proper nutrition and exercise, you can reach your fitness goals without worrying about getting too muscular or bulky. Don’t forget that protein is also an important part of your diet – aim for 0.8g- 1.2g of protein per pound bodyweight each day to get to your goals faster.
If you’re unsure where to start or what kind of program would be best for you, that’s ok! Click Here, and let’s set up a time to chat more about your goals. I’ll help you determine if we are the right fit for each other.