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6 Fitness Myths Every Gym Goer Should Know

6 Fitness Myths Every Gym Goer Should Know

Gym popularity has been growing at a steady rate in recent times. Many go to improve their physique, some to increase athletic performance and others just to keep their bodies healthy.

With modern cultural pressures, it’s easy to get caught up in the hype. Seeing others with attractive beach bodies beckon us to head down the gym and sweat it out. Yet, if we are not careful, hitting the gym purely for aesthetic reasons can be detrimental to our health.

Re-evaluate why you are going to the gym in the first place. You want to look and feel healthier right? You certainly don’t want to end up worse off in both departments!

These dangers occur by following bogus fitness myths, depriving you of the health benefits of going to the gym. So let’s debunk the most common ones, setting you on the right path to reach your fitness goals!

1. You Can’t Target or Localize Fat Loss

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    The body is genetically predisposed to store more fat in certain areas. For many, it clings around the midsection and stomach area, giving us an unsightly belly and “love handles”. For others, it’s the buttocks and legs or even shoulders and arms.

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    Unfortunately, these areas of stubborn fat are exactly that, they are the first place to gain and the last to lose it. Many of us have also been fooled into believing we can target fat loss. But sadly, there are no fancy exercises that can override your body’s genetics.

    The best approach is to focus on reducing your overall body fat, using full-body exercise routines and a healthy weight loss diet. You’ve got to be patient, these afflicted areas are often the last to leave!

    2. You Can’t Crunch Your Way to a 6-Pack

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      Performing hundreds of crunches is not going suddenly reveal a glorious 6-pack! In fact, it’s more likely to cause spine and neck problems since this exercise is often performed incorrectly.

      Crunches are never going to burn stomach fat. Unless your stomach is already flat, the first step would be to reduce your overall body fat.

      When you are ready to build washboard abs, use static hold exercises such as planks and bridges. They engage a larger portion of the abs and core, training the muscles more naturally through stabilization.

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      Used in conjunction with a reputable full-body workout routine, you can build a mighty 6-pack and improve your posture without injuring yourself!

      3. You Shouldn’t Ever Focus Purely on Size

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        For those lacking chest definition, focusing primarily on chest exercises may seem like a good idea. After all, a large chest will improve your physique and even improve the respiratory system.

        However, tunnel vision can soon lead to a detrimental muscle imbalance. Without back exercises to compensate, you could end up with rounded shoulders, chest pains and even breathing problems. Worse yet, you could end up looking too far out of proportion!

        Always focus on building a well-rounded physique, only adding a little emphasis on lacking areas. Training purely for muscle size can be a recipe for disaster. Be sure to mix up your training by pushing for strength and endurance too.

        4. Lifting Weights Doesn’t Nessarilarly Build Bulky Muscles

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          This is often a misconception among many female gym goers, who cling to their favorite cardio machines. Yet, lifting heavy weights does not cause explosive muscle growth, for men and especially not for women!

          In truth, large muscles are simply not grown by accident. It requires consistent progression in weight, coupled with caloric surplus diet to support muscle growth. Many men struggle to achieve this balance even when they are trying.

          Genetically, it’s far more difficult for women to build bulky muscles.
          Since their natural testosterone levels are far lower, adding muscle mass is challenging.

          Now you can enter the weight room without the fear of turning into the She-Hulk anytime soon!

          5. Pain is Not Proportional to Gains

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            The key to making physical progress in the gym is to push your limits over time. It’s going to be tough, you’re going to sweat and feel uncomfortably sore at times. Yet, you should never feel pain during any exercise!

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            Pain is an indicator of an injury, pushing through is almost certainly going to make it worse. Even lifting to failure should be used sparingly since it is very taxing on the body. Muscle soreness post workout may come and go, especially if you’re new to an exercise. But don’t ever assume your workout is worthless without it.

            Aim to work harder and push further week-by-week, but do so in a slow, progressive and safe manner. If you feel pain during an exercise, you need to back off and let yourself recover. Otherwise, it could take you out of the game completely.

            6. More Gym Time is Not Always Better

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              Always remember, your body only has a certain capacity for recovery and growth. Pushing beyond the boundaries will only affect your recovery and stall your progress. You need to workout hard strain your muscles, then allow them enough time to recover and regrow stronger.

              Rather than spending hours in the gym, focus on intense 45min to 1-hour gym sessions. Otherwise, you are either not using your time effectively or are training too hard. When it comes to frequency, 3 gym sessions per week with a day between for recovery is ideal for most.

              Unless you’re an advanced lifter who is using specialist routines, it’s not wise to hit the gym more than 5 times per week!

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              Last Updated on January 17, 2019

              8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

              8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

              In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

              Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

              Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

              Why Is It Hard to Live A Peaceful And Happy Life?

              Our Habitat Has Become Too Technological

              The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

              There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

              How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

              According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

              Too Many People Don’t Want to Unplug

              Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

              The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

              Listen carefully:

              We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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              The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

              Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

              8 Mindfulness Exercises to Start Practicing

              There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

              Are you ready for it? Let’s go!

              1. Pray Daily

              You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

              When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

              Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

              Pray. You won’t regret it.[5]

              2. Pay Attention to Your Inner Thoughts

              A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

              By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

              Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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              If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

              This article can guide you to beat negative thoughts:

              How to Stop Automatic Negative Thoughts When You’re Overwhelmed

              3. Smile Often

              Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

              Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

              Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

              The moment that you smile unconsciously, you then know that you are truly happy.

              4. Organize Your Working Desk

              A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

              When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

              Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

              Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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              5. Celebrate Your Friend’s Victories

              I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

              Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

              What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

              6. Listen to Your Spouse/Partner

              God put someone in your life for a reason. You might as well listen to him or her.

              I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

              I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

              7. Give Yourself a Break from Technology

              You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

              How do you do that? This is my formula:

              First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

              If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

              If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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              If you score more than 35, you need to take action immediately.

              Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

              8. Go Exercise

              Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

              The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

              You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

              12 Benefits of Regular Exercise You Should Know

              The Bottom Line

              It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

              It is possible to live a happy and peaceful life. It only depends on you.

              Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

              More Resources About Mindfulness

              Featured photo credit: Lesly Juarez via unsplash.com

              Reference

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