The "Secrets"
Many of these so-called 'secrets' are not secrets at all. There is so much misinformation about health and fitness out there that these simple truths are simply lost in a sea of myths and down-right lies.
The 'Secret' of Great Abs
How many people buy those crazy gadgets they see on T.V. and info-mercials that assure them that for a couple of easy payments, they will know 'ab bliss'.
That's just not true, so stop buying those ridiculous gimmicks and save your money. You don't need to buy any special equipment to get a good ab workout. All you need is a floor, some gravity, 3 or 4 basic body weight core exercises, and about 10-15 minutes per day.
The 'Secret' to great abs is a CLEAN DIET! The basic formula is 25% exercise, 75% clean diet.
Since your abs aid in every movement you make, they get constant exercise. Because of that, they DO NOT need a lot of target-specific exercises. That's not to say that they don't need SOME, but not nearly as much as people think. If you workout, especially with resistance training, your abs get tons of "secondary exercise". You already have abs in there. The trick is to show them off. That takes a clean diet.
A clean diet consists of fresh foods. There's no room for junk food, fast food, or processed foods in a clean diet. Watch out for frozen foods and deli selections that include MSG. These are loaded with salt which promotes water retention and high blood pressure, among other things.
The 'Secret' of a Healthy Diet
Most people STILL think that they need to starve themselves to lose weight. Oh, yeah, they'll lose some weight, but it isn't healthy and sooner or later, they'll return to their old habits and put whatever weight they lost right back on and usually put on even more weight than where they were when they started. This is known as "Yo-Yo Dieting". This 'method' tells your body that it is starving and slows your metabolic rate down to a snail's pace. As a result, your body holds on to every ounce of fat for dear life.
Some people eat 1 or 2 mega-meals in a day. Your body can only process so much at a time. What it can't process, it converts straight to fat.
The 'Secret' to losing weight is to eat a pre-specified amount of calories over 6 sittings per day.
Imagine if you could eat across the entire day (every 2-3 hours) and still lose weight! That's how it works. By devising a high protein/low carb diet and eating 6 times per day, you will boost your metabolic rate to the max. This will keep your body churnin' & burnin' a it's optimum, 24/7.
Example: 1,800 calories divided by 6 = 300 calories per sitting. The important thing is to make sure those calories are the RIGHT calories.
So, you get to eat more frequently, you are never hungry, you raise your metabolic rate sky high, and you lose weight. Doesn't that sound like a great plan?
The 'Secret' of Protein
Muscles thrive because of protein. Most people do not get enough protein in their diets. They get too many calories, but these are by way of carbohydrates and fat. The body NEEDS all 3, but the proper amounts of each are important. Protein is in pretty much all the foods we eat. The idea is to eat foods that are high in protein, low in carbs and fat.
An active person needs nearly 1 gram of protein per pound of bodyweight per day. Someone who weighs 175 lbs. needs about 175 grams of protein EACH DAY.
Most of us have some difficulty in getting this much protein in our daily diets. That makes protein supplements a very attractive option. Protein shakes, protein bars, etc., are an excellent way to make sure that you get the protein your muscles need each day.
Your muscles couldn't care less HOW you deliver protein to them, as long as they get it. The more important question is WHEN you deliver it, i.e., pre-workout, post-workout, etc.
The 'Secret' of a Water
Drinking at least 1/2 a gallon of water per day will help keep you hydrated and full. In addition, water aids in the function and repair of your organs. It flushes out your body's impurities. It's great for your skin. It enhances weight loss. It helps combat basic ailments, like back pains, fatigue and headaches.
You don't need any fancy bottled waters, either. Good old TAP WATER is just fine!
Did you know that if you drink COLD water, you will burn more calories? It's because your body will expend extra energy to heat up the water.
The 'Secret' of Weightlifting
Most people think that the moment they touch a weight, they will instantly "bulk up" and/or lose flexibility.
Men, unless you plan to put away huge amounts of calories and protein and devote countless hours to lifting very heavy weights, you are not going to get 'bodybuilder big'. You will gain some muscle mass, but it takes lots of hard work, countless hours, and dedication to develop a large, muscular physique.
Women, you never need to worry about getting "bulky". Your genetics just don't support this concept. While women have small amounts of testosterone, they don't possess enough to get that big. Women can sculpt beautiful muscles and bodies, but still remain very feminine.
The most important aspect of weightlifting is STRICTNESS OF FORM. The amount of weight you lift is not nearly as important as lifting the proper weight using the proper form, and being very strict with each repetition. Using proper form will also promote better benefits and reduce the chance of injury.
The Myth of Toning
You cannot 'tone' your body or your muscles. Your muscles will either grow or shrink in accordance with your level of exercise. 'Toning' is a marketing term devised by fitness companies in effort to trick you into buying their gimmicks. This word has billions of dollars of marketing behind it. It is a word that is used by people that just want to get some exercise and not work very hard to obtain fitness, and/or those who don't want to get too "bulky" (see above).
The Myth of Cardio
It has long been accepted that cardio is better at burning fat that weightlifting. Recent studies are proving that to be wrong. While the exercise connected with cardiovascular training will help burn fat, it is more helpful in promoting a strong heart and bettering your circulatory system.
Any endeavor that elevates your heart rate for an extended period of time is CARDIO.
Weight training is more efficient for muscles growth/management and fat burning. By lifting heavily, you can increase your muscle mass. By increasing your muscle mass, your body burns up more calories naturally, thus burning even more fat.
Eating right, lifting weights AND doing cardio will ensure that your fat burning potential is maximized.
The Myth of 'Spot Reducing'
Fat is burned off the entire body. It is impossible to 'spot reduce' fat off certain sections or areas. When you train with weights, train for symmetry, working all the major muscle groups equally; chest, back, arms, shoulders, legs, abs. This will aid in maximizing all-over fat burning and make sure that all muscle groups get needed exercise and shaping.
Break Your Scale
There is perhaps NO WORSE indicator of how you are doing in your training program than the common scale. When you add muscle mass and lose fat, it's common that your weight may actually go up! Since muscle is more dense than fat, it takes up less room on your body. This where the misnomer "muscle weighs more than fat" comes from. Even though your body might LOOK smaller, your denser muscle may show up on the scale. FORGET THE SCALE!
Some people weigh themselves every day or even several times per day. That leads to frustration. Frustration leads to a number of poor choices. Don't do that to yourself!
The best indicators are how your clothes fit, how your energy levels have improved, and how you look in the mirror. If you MUST use a scale, do so at a maximum of once a week, using the the same scale on the same day at the same time of day. Better still would be once a month, or even once a quarter.
The 'Secret' of Fitness
Here it is... the mother of all fitness secrets...
Eat Right + Exercise Regularly + Be Strict in Form + Drink Plenty of Water + Get Proper Rest = Fitness
Following this simple formula will ensure that you are fit all the days of your life. This is what millions of people pay to learn when they go to Weight Watchers, Jenny Craig, NutriSystem, Tops, Physician Weight Loss, or ANY of those expensive companies. Save the money and the hassle. Train with a PRO! Learn the RIGHT way to get fit.
The concept of fitness is easy. It's the implementation of the concept that is more difficult. With a great trainer helping you along your journey, you can achieve your fitness goals.