Pretty much all marketing for fitness is marketed towards women Look in any magazine or flip the channel there's a new program, workout or pill that promises crazy results with some system, gadget or super-food On social media, you follow and save influence's' videos for... Arms workouts Ab workouts Butt workouts Thigh workouts All designed and promised to “tighten” those problem areas, “toning” your muscles and “tucking” fat in certain areas Over the years I've had a lot of confused clients who I've had to talk to about this So I want to give it to you straight and cut out all the B.S. by covering what's being marketed to you Misconception #1 spot reduce fat I've had a few of my clients point to certain parts of their body and ask “how did I get rid of that?” flab on their stomach the cafeteria lady arms Back fat Even those bat wings You know that flabby part between your armpits… Im not gonna bullshit you Your body cannot just lose fat in specific locations Trying to get rid of flabby arms or a flabby stomach by doing thousands of curls or crunches won't help There is no spot reduction... Your body stores fat in certain places If you find yourself saying, “I can't eat that because it goes straight to my butt!” You might be right there are certain places that fat goes to first, then moves into the others The same goes when you are losing weight It might come off your belly, chest, then arms, and EVENTUALLY your butt With that said, there is no amount of targeted exercises you can do that will spot reduce fat This is out of your control So instead, focus on what you can control Eliminate fat through nutrition and strength training What you eat is responsible for 80-90% of how you look and feel And is 80% of the fat-loss equation The other 20% come from strength training Specifically, functional movements, which are the big compound movements like squats, push, pulls, lunges, hinging and rotating These movements recruit a lot of muscles at one time, therefore burning extra calories Even after your workout is done Want to learn how to lift weights to reduce fat? Join my Little Black Dress Project So You Can Become More Self-Confident, Lose Weight, And Celebrate Being A Strong And Sexy Woman." Misconception #2: Men and women should train differently When you look across the gym floor you've probably seen your average bro doing the following; Barbell Squats, Deadlifts, Shoulder presses, Push-ups, Dips etc... On that same gym floor, you’ll most likely see women go through lightweight dumbbell circuits, high reps and adding in a stability ball. The reason for this is because of what has been marketed to you and passed down in your social circle that women should have a different program than men... But in reality, there’s no reason men and women should train differently There’s no reason that men and women can’t complete the same types of exercises While a guy can lift a certain way to get bigger, you can lift in the same way, but instead build that dense, tight, and lean athlete look your aiming for If you recall from my previous posts you will not “BULK” up like men do because of your hormones like estrogen, testosterone, and dietary differences Remember, your diet is 80-90% of the equation! Not only that, but you have just as much a right to be in the free weights section and squat rack as guys do. Unfortunately, it’s just less common Though some women are changing the landscape of that! To get the body you want, train in a way that is going to get you results Squats, Deadlifts, Shoulder presses, Push-ups, Dips etc… At ITP Fitness this is what we program to give you the best chance to build the body you want! To hammer this point home: we work with coaching clients who are brand new to strength training, and we help them pick up their weight for the first time Misconception #3: Eat less The equation to lose weight is simple Calories in - calories out = weight loss So by this equation, yes, you do need to eat less in on order to lose weight But Ill have you consider that you can eat more and lose weight Simply by telling you to eat fewer calories is not the whole story What I find is that magazines, trainers and such fail to mention or even look at what calories are being taken in already… ...and educating clients that not all calories are created equal Let me break it down for you If you cut down your current calories to 1200 calories, even if its fast food, you will lose weight But you will also lose muscle and feel miserable Diets do work but there's also a huge reason diets fail People are unhappy, always hungry and find it to be a miserable way of life, so they drop it Your body reacts differently to processed foods versus nutrient-dense foods like lean proteins, low glycemic carbohydrates, vegetables, and healthy fats Your body takes in more vitamins, minerals, and compounds from nutrient-dense foods Causing your body to feel energized, healthier, stronger and leaner On the other hand, by eating processed foods your body feels sluggish, sick, weak, and fat I often get asked by friends and clients, “which Diet is best” And my answer is the diet you can stick with for longer than 6 months If you cant find yourself staying the course you will find short term success followed by backtracking to your original weight… ...or worse, HEAVIER! So, what do you do? Dont focus on calories Instead, focus on nutrient density Nutrient-dense foods pack a lot of nutrients and carry very few calories When my clients come back to me from making the switch from processed to nutrient-dense they tell me that they are eating more, feeling full, and losing weight! Heres a blueprint of what they do: Eat nutrient-dense foods AKA real food! Eat reasonable portions Eat mostly veggies every meal Eat protein with every meal Dont go back for seconds Now this doesn't mean you can go to town eating all the food But you will find that you are eating more but still consuming fewer calories than when you were eating processed foods This approach is much easier to follow, satisfying and sustainable
1 Comment
10/24/2022 10:19:15 am
Admit improve base daughter move car address. Tree involve our. One your you admit recent environmental ok find.
Reply
Leave a Reply. |
Christian AguirreMy focus is to help individuals make lasting improvements in their lives. I am a catalyst for change. Archives
November 2019
Categories |