Outrageous Fitness Myths Part II - You're proving my point!
fad diets, exercise, calories, diet, fitness myths
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Today I posted about fitness myths and one of the comments I received on my www.primetimeworkouts.com blog is worthy of a response. I am grateful for this person for voicing an opinion about what many may believe to be true. I will leave the name of the person anonymous out of respect. So for the purpose of the discussion let’s call him:
"Gym Shorts"
First: The issue in question:
Myth #2: You have to count calories for weight loss
There are so many fad diets out there that paint the picture that weight loss is a complicated process. You have to eat certain foods at certain times and avoid other foods at all costs. Of course all of these popular diets conflict over which foods you should or shouldn’t eat.
The truth is that you don’t have to make weight loss such a science. Simply eat healthy fresh foods that haven’t been processed, and eat smaller amounts and more often than you’re eating today.
No brain science there, just results.
The comment from Gym Shorts:
#2 is not a myth (you have to count calories for weight loss)
If what you say is true, we could sit on our couch and eat healthy fresh foods in small amounts all they long and we wouldn’t get fat. A nice thought but far away from reality. If you want to get smaller, you have to eat below maintenance calories, which can be calculated fairly easy. If you want to grow, you have to eat over maintenance calories. Simple as that. Now what you are saying could still result into eating below maintenance, but has nothing to do with not counting calories. At the end if there is more energy in form of food that goes in, compared to the energy that goes out, you will get fat. If you count or not.
In fact, many of these “weight loss breakthroughs” you bash in your first paragraph, or diet programs based on them, use exactly this to hype their program (”you don’t have to count calories”).
<... read entire entry
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on 8/28/2008
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13.8
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Are you still believing these fitness myths?
fitness myths, weight loss, fitness, cardio, crunches
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These days you can't go anywhere without hearing about a new weight loss breakthrough. A pill, a cream, or a new fad diet - you name it and it's going to solve all of your weight loss problems in 30 days or less. Or not.
The truth is that most of the things you hear about weight loss are hype. Plain and simple.
Here are the top 5 myths about weight loss:
Myth #1: You can spot reduce fat from specific areas of your body
This myth is as old as the hills, yet it persists. It must be that the thought of melting fat from any desired part of the body is so appealing, however untrue it may be.
In reality your body will lose weight wherever it wants to. It's safe to assume that you'll lose fat 'last place on, first place off'. So if yo} put on weight first in your thighs and then on your waist, then expect it to come off your waist first and then your thighs.
Myth #2: You have to count calories for weight loss
There are so many fad diets out there that paint the picture that weight loss is a complicated process. You have to eat certain foods at certain times and avoid other foods at all costs. Of course all of these popular diets conflict over which foods you should or shouldn't eat.
The truth is that you don't have to make weight loss such a science. Simply eat healthy fresh foods that haven't been processed, and eat smaller amounts and more often than you're eating today.
No brain science there, just results.
Myth #3: You will bulk up with resistance training
I can't tell you how many times I've heard women tell me that they won't do resistance training because they don't want to bulk up. Each time I have to hide my smile.
You see, the process of bulking your muscles takes a lot of hard work. You have to consume high amounts of protein and you have to consistently tax your muscles to fatigue. And you have to h... read entire entry
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on 8/27/2008
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8.3
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Know your outcome
goals, motivation, dreams, advice
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Have specific goals. Get a photo (or several) of what you WILL look like when you reach your goal, and then focus only on that image. The picture could be of you before you had kids, before you gained unwanted fat weight or before you got out of shape.
The picture could also be of someone elses success that inspires you or you know you can achieve similar results. Quickly erase any negative beliefs or images that may enter into your mind during your day.
When I entered this contest I looked at pictures of past winners everyday - NOT at myself in the mirror.
Don’t look back, only look forward to where you want to be and go after it with everything you have. There will be times that you doubt yourself or when life seems to get in the way. When that happens pull out your picture goal and focus on that.
Know it. Go after it. Win.
Dave
www.homeofficeworkouts.com
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on 8/25/2008
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5.2
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The Fitness Jeanie
motivation, inspiration, giving
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Every now and then I need to share things with you that I know will probably help someone else reach their career goals instead of mine. If it is quality information…I don’t care. My Big Goal is bigger than I am. When I reach my Big Goal it will mean thousands of peoples lives will be touched.
The following message came to me on my FaceBook account and I instantly got inspired to take similar action. Read on.
I know most of you look to “The Fitness Jeanie” for fitness tips and your daily dose of motivation.
But, I wanted to share something different that I think could help you even more, not only with your fitness and nutrition, but in every day life too.
Yesterday I talked to the Executive Producer of a TV Network who gave me the go ahead for my own Fitness Jeanie TV Show.
You might be saying, “Wow, that’s great Jeanie, but what does that have to do with me?”
Great question!
I received the call right after I did what’s called my Daily Give. This is where I think of someone that could really use a pick me up or just a note reminding them how great they are. Every day I stop and think of someone and either call them, send them a surprise card or book, or go and volunteer to help them.
What’s even more fun is to send a note anonymously. Your ego tends to want the credit, even for the thank you gesture, but this is a true test of generosity and giving. These daily gives provide me with a wonderful pick me up! Plus, it makes the recipients’ day, which is rewarding enough. Sometimes this is the first time in 10 years (or even longer) they’ve been reminded of everything they do great.
But, by giving it also creates an energetic vacuum to you. In other words, by the law of physics, everything that goes out, must come back. So, when you send out good energy, it always comes back to you.
What’s important to remember is that it might not come back ... read entire entry
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on 8/22/2008
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3.5
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Shoulder hurt? 5 steps to get a grip.
advice, shoulder pain, farmers walk, bench press
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Shoulder hurts? Get a grip.
Have you been feeling discomfort in your shoulder.
Did you hurt your shoulder doing overheads or bench press?
So many of us are trying to work around, over, under or through
some sort of ache or pain so it does not limit our workout efforts.
By no means do I encourage anyone to "grin and bear it", continuing to
push throught the pain as to not miss a shoulder workout.
If you have had persistent or consistent pain in any joint or muscle you
should have it evaluated by a medical professional.
Grip strength is a vital component to any well designed program and it is
not always so obvious how easy it is to implement it into your plan.
In fact we now know that when you grip a bar or dumbbell TIGHTLY prior to beginning an
exercise it sends a message to your rotator cuff (amongst other areas) to contract. It is an involuntary reaction. When this happens your rotator cuff takes on the roll of stabilizing and preparing the shoulder joint
to take action.
Some prominent and progressive physical therapist are actually using grip strength to rehab
rotator cuff injuries instead of the old protocols of internal and external rotation, etc.
The thought sometimes is when trying to isolate certain muscle groups ie., anterior and middle delts
with a dumbbell overhead press, we grip lightly as to take the tension out of other muscles.
However this is the opposite of what we want to do.
I guarantee if you grip harder you will lift more and without discomfort. I had a chronic left shoulder
impingement issue and after only a few weeks of gripping hard it got much better and now I am at the point
that it simply is not an issue.
Here are some easy ways to increase grip strength and improve shoulder health.
1. Grip tightly even ... read entire entry
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on 8/20/2008
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12.6
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Thank you, thank you...THANK YOU!
heart attack, motivation, prevention
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The feedback from my last post and email regarding my dad and his heart attack was nothing short of
overwhelming. The most effective way to answer all of the comments and questions, I feel, is to post
one more time as a follow up.
But first thing is first.
Thank you God for sparing my dad from death…once again!
Thank you to the outstanding and skillful doctors who fixed the problem and the nursing staff who
took unbelievable care of him.
Thank you to my friends on FitConnect, Facebook and my subcribers for your thoughts, comments
and prayers. From the United States to Scotland, Australia and inbetween I am humbled, amazed and so
blessed to have relayed all of your words of encouragement to my dad. I read to him from my blackberry
every one I could and it lifted him…big time.
What happened?
My dad arrived at the local hospital on Thursday “just not feeling right”. He also had just a bit of
back pain in between his shoulder blades. When the EKG reading came out - BAM! Major cardiac event and
the team from Medflight was rushing him to Boston Medical Center.
One of the six stents, placed three in each of two arteries 28 months ago, had clogged enough to induce a
second heart attack. This was due to stopping a medication called plavix which helps prevent such an
occurence.
The doctors fixed the problem and placed a 7th stent in the affected area to help
prevent further issues.
Today, 4 days later, I drove my dad home from the hospital. The extent of the damage to his heart was
significant. Time will tell how much tissue died and how much will come back.
The lesson here is two fold in terms of science, fitness and application.
1.) A person can show virtually no symptoms and be in deep trouble.
2.) Without eating well and maintaining a fitness regim... read entire entry
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on 8/19/2008
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8.3
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This post will save a life
consistency, human behavior, stress, heart attack, prevention
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Why?
Because it is that important.
Because I care.
I’m a bit emotional right now so hopefully this post will be coherent.
Yesterday my dad had his second heart attack in two years. Why do you need to know this?
Because he has no family history of heart disease. His mom and dad lived into their 70’s and 80’s.
My dad’s two brothers do not have heart disease as determined by extensive testing.
He has cholesterol levels well within the normal range. He has Normal (actually great)
blood pressure. Virtually NO risk factors.
The first heart attack in the spring of 2006 was as a direct result of heart disease - most likely stress
induced.
Yesterday’s event was caused by the 10% chance that any of the six stints, 3 two different coronary arteries,
would narrow.
What I haven’t mentioned is that he has always been active. In fact after his first event he
my dad stepped it up even more and has been eating close to perfect and exercising more regularly than
ever before.
The silver lining in all of this is that all of the doctors concur - IF it weren’t for the physical
condition my father is in he would have not survived either event.
We still don’t know the extent of the damage done to his heart at this point. What the doctors do
know is that he is stable and was able to avoid open heart surgery for a bypass of the artery. We
do know that it looks like, God willing, he will recover and live a long and fruitful life.
Why do I feel compelled to share this on my blog, social networks and to my entire subscriber list all
over the World?
If just one person takes action and begins a consistent exercise program and regularly eats well - it will either
prevent something like this happening to them OR they will survive it if it does happen.
I praise God my d... read entire entry
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on 8/15/2008
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5.9
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Don't give it all away....while you're away
vacation, workout, exercise
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Not everyone is consistent with exercise and eating well.
What a revelation!
If you are just beginning or not as consistent as you would like...than that week off could harm your efforts.
That vacation you've been planning or the business trip you can't get out of can sometimes have a negative effect on diet and your fitness routine.
In fact, sometimes it takes several days or a week to get back into the normal routine and feel like your self again. Although you're away from home and it's more difficult to follow your normal routine, you still shouldn't go all out and blow all the progress you've made.
Try to get a little exercise everyday and limit the high fat and high calorie foods.
Think of the word maintenance while you are away. The key is to maintain the level you left with.
If you don't take any steps backward you won't feel as if you are starting over again when you return to your regular routine.
Fall is coming. School is almost here. Back to you.
Dave
www.homeofficeworkouts.com
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on 8/14/2008
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2.5
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The Short Game
human behavior, motivation, advice
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If you want to get the most out of your workouts, your job, your business…your life than take a moment to think about what you should focus on. What have we taught ourselves to do? Are we going in the right direction.
Is what you are doing getting you closer to your goals - or further away?
Take 30 seconds and read this brilliant email I received from an honest, intelligent and caring family man I am honored to associate with. Steve Sisler has a knack for helping people stop life as a human doing and start a new as a human being.
THE SHORT GAME
Friends,
When it comes to the game of golf, wisdom dictates that 70% of all golf shots take place within 100 yards of the pin. This is what is known as the “short game.” The short-game involves little things like pitching, chipping and putting to name just a few. This particular aspect of the game represents 70% of your score.
Now go figure; wouldn’t you think that if you were going to improve your golf score, you would spend 3-4 hrs practicing your short game for every hour you spent on the driving range acting like Godzilla? But, that would be smart, most people are somewhere between stupid and brain-dead.
If you’re playing 18 holes, you’re statistically using short irons and putters 50 times, while using a driver about 14-15 times according to statistics. If people can’t fix their idiosyncrasies in golf, can you imagine the driving force behind fixing their faults at work? Yeah, you guessed it… about zilch. If your emotional short game is what I statistically believe it is, then maybe you should set aside some time and practice being human again.
Steve Sisler
www.behavioralresourcegroup.com
A simple yet effective way at exercising more that your muscles!
Stop doing. Start BEING. Win.
Dave
www.homeofficeworkouts.com
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on 8/12/2008
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4.9
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My vacation workout
vacation, whole body workout
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So many times in the past I have written about the virtues of being consistent the entire year - allowing you to not worry about your workouts while you are on vacation.
I am not contradicting myself with this post.
I, like so many other fitness nuts, couldn’t help it. Call it a sickness if you like…this workout was awesome. I don’t know how much time it took me but I can tell you I felt like a million bucks afterward.
So here it is:
1.) Lungewalk the dock (10 steps out/10 back)
2.)Pushups (10 reps)
3.)Swim 25 strokes out/25 strokes back - obviously
4.)Inch worms length of the dock
6 rounds for time.
Not having the opportunity or the desire to swim much this summer…wow!
Even better - about midway through my 5th set the skies opened and it down poured rain!
Vacation fun. Workout. Win
Dave
www.homeofficeworkouts.com
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on 8/11/2008
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7.6
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Go Heavy...go on VACATION!
workouts, quick workouts, intensity, front squat, farmers walk
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Squat and walk your way to a great workout. Leaving for vacation I wanted to get in my whole body just one more time. I am looking forward to a week off from my workouts to enjoy water skiing, swimming and “hanging out” with my wife Andrea and my two boys Trevor and Andrew.
Here is the workout:
Front Squats - 10 Reps
Farmers Walk - to failure
6 rounds of this left me absolutley exhausted!
This was my first weighted squat since my knee surgery in March so I went a bit light at 95 pounds for the front squats. The farmers walk I used 100 pound dumbbells. Take the least amount of rest between sets as you can (even though your going heavy).
Enjoy this workout and enjoy your next week!
Go heavy. Walk heavy. Win.
Dave
www.homeofficeworkouts.com
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on 8/2/2008
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4.1
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