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...
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
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
My focus is to help individuals make lasting improvements in their lives. I am a catalyst for change.