There are many things I have learned in my 10+ years in the fitness industry. Most of them have been based on scientific principles & data I have collected over the years. Others have been hard-learned facts that may or may not be backed up by a study. But if you practice them, they hold true! I choose to believe that science just hasn't caught up to these principles yet...
1. All fitness routines work: P90X, Insanity, Jazzercise, Richard Simmons, Group Power, CrossFit, etc... It's that passion and dedication that you put behind these programs that matters!
2. You don't work out nearly as hard as you THINK you do.
3. Your diet is nearly 90% of your fitness success. If you would just eat well, then you would reduce your body-fat & retain your muscle mass.
4. The sleep you get after midnight is waaaaaaaaaaaaaay more important than the sleep you get before midnight.
5. Women train harder than men. I have no idea for the reason, but the statement is true. Sorry guys.
6. Traditional lifting (Bench Press, Squats, Deadlifts, Curls, Pull Ups, Dips, etc) will produce the best long-term results. Everything else is just a modification of these basic principles.
7. Sprint programs for cardio are superior to long, slow distance programs. I'm looking at you marathoners!
8. Morning cardio, with no calories ingested, with a nice cup of coffee or stimulant of your choice, really does burn off extra fat.
9. Varying your programs up daily will produce you a better fat-loss result.
10. Cardio is more important for overall leanness for the average person than weight training. Most people will not put forth the time to strength train correctly. So they will get more out of a sprint program.
11. Spot reduction works. Maybe not in a traditional sense (no scientific data), but training one area again and again will provide an improved effect.
12. Varying your programs up weekly will yield you a better performance result.
13. If you're going to cheat with alcohol, do it in this order: Vodka > Wine > Brown Liquor > Beer
14. You have to stay on your diet for a minimum of 3 days for it to have any positive effect on your body; otherwise, you're simply putting yourself into a caloric fluctuation. You will not effectively lose fat.
15. Every diet works when you ACTUALLY follow it. Try following the simple rule of: IF IT DOESN'T SPOIL WITHIN 7 DAYS WHEN LEFT UNREFRIGERATED, DON'T EAT IT...
16. Eating OUT is not the same as Eating IN--even if you are having the same thing.
17. All new weight training programs work for 3 weeks. No new weight training program works after 12 weeks. Change is good.
18. Finishing what you began is better than starting something new.
19. Workout music can make or break your lifting day--it has an effect on your mood, adrenaline levels, & overall well-being.
20. It's better to ingest a cheat meal(s) in a constrained time span (all bad things within a couple hours) than it is to spread it out over the entire day.
21. It's better to have an entire cheat day than to have lots of 'mini-cheat' meals thru the week.
22. Working out in a cardio theatre does not yield as good of results as working out where others can see you. You try harder when others are watching you.
23. The stair climber is the best piece of cardio equipment. Period. I don't care what the calorie counter says.
24. Weight training before cardio will provide you a better fat-loss result / lifting experience. You can dedicate your stored sugars to lifting and you're stored fat to cardio.
25. Adding a daily diuretic to your food intake (lemons, asparagus, green tea, etc.) will give you a psychological boost that will help improve your workouts.
26. Working out before 8am is more productive for your day than working out after that time.
27. Workouts designed for athletes are not good for the normal populace. An untrained individual needs to be taught the basic motions first, then graduate to the harder, more dynamic moves.Teaching someone how to olympic lift before a dumbbell chest press is like having a baby run before it can crawl.
28. Weight loss / fitness is a psychological game, not a physical one. If you can master your mind, you will succeed more than someone that can workout better.
My name is Michael Baes. I am a personal trainer & nutrition coach based in Murfreesboro, TN.
With over 10 years of full-time personal training experience, I provide my clients with the best & latest fitness information; additionally, I offer many unique articles, products, and services!
All of these are available at:
http://www.michaelbaes.com/blog
Thanks for reading!
MB
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