There is really no debate anymore, we live in a world of social activation. Platforms on social media empower the popular to preach and the audience to act; Fact. Whether it be in fitness, fashion, or bottle flip challenges, we see it and we do it. I think there are many upsides and downfalls with the emergence of self-promotion and we as a collective audience need to be able to draw that line between what we see on social media and what we do in real life.
Now that I’ve got that off my chest, the point of this post is not to discriminate towards those promoting fitness on a global stage (by the way you should check out our instagram page; realfitness_ec) but rather to help educate the majority who are seeking real advice on day to day basis on how to become fit. I’ve outlined a few facts and fallacies about lifting & becoming fit to help you on your journey to becoming the best version of you, and reaching those goals that we hope you’ve set for yourself:
Fiction : Low carb diets and working out hard will make you skinny.
Real quick, does anybody wait for their gas light to come on in their car before going on a long road trip? Better yet, would you want your pilot emptying out all of the jet fuel in its tank before flying you across the country to go on vacation? My assumption here would be no Evan, I don’t want my car to stall out and I don’t want this plane to come crashing down while I’m just trying to have a good time.
Fact : WE MUST FUEL OUR BODIES!
Carbohydrates are the foundation of exercise and believe it or not, we need these scary ingredients in our diets to perform work. The carbs we consume are stored in the body as glycogen, and our muscles utilize this macronutrient to generate muscle contractions. (I won’t get into the nitty gritty about exercise physiology, it is beyond the scope of this post and the key here is to understand the general concept of fueling our workouts). So in real english —> No carbs=No Energy=No Work.
If our goal is to lose fat, we need these carbs in our body so we can generate muscular force to produce muscular contractions so we can pack on that lean muscle tissue in order to burn more calories at rest. Carbs won’t make you fat, but eating 2 bags of chips and a loaf of bread right before bedtime probably will. The truth here is that just like anything else, we need to find satisfaction through moderation and control, and make the right choices when consuming our carbs.
Fiction : Accessory work is the key to our success.
As a trainer myself, I see the emergence of performing accessory work at the gym for your average gym attendee as laugh out loud funny. I’ve also learned that this phenomenon could be attributed to lack of understanding and so for that reason I’ve learned that its best to hold back my laughter and define what this term actually means and what its benefits are before telling you what you should really be doing in the gym.
Accessory Work : Single joint exercises that are highly specific and typically focused one target muscle group or area. Ex : Bicep curls, calf raises, crunches, shoulder shrugs.
These exercises are great for bodybuilders with a target focus of enhancing the musculature of this one area, or for those recovering from injury to build strength and enhance protection of these areas with muscle tissue to become functional again. The best way I can put it is to just look at the term and think to yourself what the word “accessory” really means. If you’re having trouble, I’ve defined it for you myself below:
Accessory : A thing that can be added to something else in order to make it more useful, versatile, or attractive. (I pulled this definition right from google)
*Added to something else*—> Let’s now learn about what this “something else” just might be.
Fact : Compound exercises aka exercises involving activation of multiple muscle groups, is the key to our success in the gym.
The more we incorporate our muscles into our exercises the greater the benefit. Compound movements, also known as multi-joint exercises, provide the opportunity for greater production of muscular force which in turn causes a greater breakdown muscle. The greater the breakdown, the greater the rebuilding process, the more muscle we build. Some examples of highly effective compound exercises we can throw into our workouts: Bench Press, Seated Row or Bent Over Row, Lat Pull Down, Overhead Shoulder Press, Upright Row, and of course our bread and butter; Squatting and Deadlifting.
**Just because I have outlined these compound exercises does not mean that everybody is ready for them or can perform them with sufficient form. I would advise anybody looking to start a real workout plan to consult with a trainer/professional before doing so, or of course you can always contact us so we can help you. If you’re looking to become more effective in the gym and get real results, feel free to visit our contact page to ask us about any of our online trainings that we offer! **