Hey, I hope you’re doing well.
First, I’d like to say that my thoughts and prayers go out to all those in the great city of Boston, especially those affected by yesterday’s horrific events.
I did not have any family or friends up there that I know of, and I hope that anyone you know from that part of the country or who participated in the marathon is safe.
Now for today’s email…
I put together a small list of truths and myths to separate fact from fiction when it comes to getting more fit.
Have a look and let me know what you think.
Fit Life Truth #1: Exercise Frequency Rules
Putting your exercise gear on and working out more frequently throughout the week (5-6 times) for an average of 30 minutes each time is better than less days and more time on those days you do actually workout. The more you spread out your workout time each week the better your body will burn calories and stay strong.
Fit Life Truth #2: Eat More to Burn More
You can’t go wrong eating all you want with a good mix of lean proteins, starch carbohydrates, fruits, veggies and small portions of healthy fats. It is very hard to NOT lose fat eating all the healthy, low calorie foods you can in each meal. Just make sure you after each meal you are comfortably full and energized for the next 3 hours.
Fit Life Truth #3: Cut Out Sugar to Cut Down Pounds
Continually evaluate your nutrition plan each week and see where you can cut back or drop more sugar to help your body burn more calories and prevent storing more fat.
Fit Life Truth #4: Push Harder to Get Harder
Push your body to be stronger, faster and better during each workout. Don’t simply go through the motions of your routine (especially cardio workouts, which I’m not there to see). Consistently challenge your muscles to do more each day. The pay off is a leaner, harder body.
Fit Life Truth #5: Cheat Days Help Get You Lean, BUT You’ve Got to Earn Them
Cheat days or meals can be a powerful component to getting lean as you use a high calorie day to boost fat burning hormones after eating at a deficit level. BUT if you didn’t do too hot with your workouts and/or nutrition plan over the last week then you need to skip the junk food and eat clean and lean for a full 7 days before thinking about going out for some nachos and margaritas.
That’s just the basics on what it takes to enjoy a fit and healthy body.
Pretty hard, right? Now let’s take a look at some of what the Fit Life Myths looks like…
Fit Life Myth #1: Cleaning House is/was My Workout Today
There is NO substitute for exercise that raises your heart rate for a continual period of time, burns and challenges muscles, and makes you feel like you overcame physical obstacles. So, no amount of daily chores can take the place of working out. If it did we would not be an obese nation and I would not be a personal trainer.
Fit Life Myth #2: I Get My Protein from Beans and Peanuts
You are getting protein from those types of foods, but it is plant protein which is not complete muscle rebuilding protein like animal type proteins. The protein you need to rebuild torn down muscle as a result of your workouts is purely from animal sources. To get a more toned body it takes intense strength training and the right kinds of proteins.
Fit Life Myth #3: I Didn’t Have Any Time To Exercise Today/Yesterday
We’re all pretty busy with our lives these days. That is a good thing. But just like you make those things or loved ones you have to take care of a priority, daily exercise should be a high priority too. Since it usually takes a concentrated amount of time (30 minutes or more) to get your workout in, try to get it done as early as possible and that way that list of stuff you have to get done won’t get in the way of you slimming down.
Fit Life Myth #4: I’ve Been Told Exercise Should Be Comfortable
Trust me, excess fat is not comfortable to haul around and it sure isn’t being comfortable or gentle on your internal health. Aside from any undue pains or strains during exercise, your workout should be filled with uncomfortable work. You want pounds gone for good? Then you’ve got to punch back fiercely and work crazy hard doing some things that probably will not feel too good.
Fit Life Myth #5: I’m Really Sore, So I Need to Rest Today
Long story short, my legs were crazy sore and fatigued after we climbed the east side of Pinnacle on Saturday. Instead of my legs being really sore the next day or two they were back to new by Sunday afternoon. Why? Because I moved and walked around some Saturday after we got done and my body is used to doing consistent exercise. Those two things I believe helped me get over that unexpected climb and soreness fast. You can have that same sort of quick recovery by exercising daily and working through those days when you are more sore that others. You just have to trust me on this one!
There you have it. Some truths and myths to chew on and change.
If you currently buy into any of those myths then you need to change your state of mind and daily practice of those negative habits.
If you NEED get after some or all of the truths then you should start building those strong fitness beliefs and habits right away.