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Essential Things You Have to Know About Artificial Fitness Complexity

Essential Things You Have to Know About Artificial Fitness Complexity

I believe that everyone deserves to feel their best every day. Unfortunately many people don’t have an optimal experience in life because they struggle with having excess weight that holds them down physically and emotionally.

*DISCLAIMER: THIS IS NOT ANOTHER RA-RA FITNESS ARTICLE. IF YOU READ THIS TO THE END AND TAKE ACTION, YOUR LIFE WILL BE CHANGED FOREVER.*

Being overweight sucks. Any way you try to frame it, you still have to face the facts that it interferes with your overall quality of life. The good news is that it’s unnecessary for 95 percent of people to be that way. If we are going to be real, there are only two reasons you might be overweight.

  1. You have a metabolic disorder due to something such as a thyroid imbalance.
  2. You just don’t know what the hell you’re doing.

Now, I understand your first knee-jerk reaction is probably “screw this guy,” but hear me out.

Artificial Fitness Complexity

I was reading my buddy’s article on decomplication where he was explaining why we believe so many of the most common things we struggle with are difficult, when in reality they are quite simple. As it turns out, there is this concept at play called “artificial complexity” that means that you make something way harder than it needs to be because your ego is getting in the way of how simple the solution is, or you flat out don’t have the willpower to do what it takes to get your ideal outcome.

As my buddy put it in his article, “Artificial complexity occurs when a commonly encountered problem has a simple solution, but that solution is made more complex to appeal to the solver’s lack of willpower, past failures, or to benefit the interests of a third party (usually a company selling something).”

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In the fitness industry, artificial complexity is running rampant. Many people think being lean is complicated — it’s not. Many people also think it will detract from their social life — it doesn’t. Just about everything that makes people think that committing to their fitness will suck is complete B.S.

What REALLY Affects Your Weight

Here is what matters.

  1. That you eat the right amount of food for your body.
  2. That you move your body.

That’s it. Let that sink in for a moment.

I know you have heard so much about GMOs, gluten, and bad carbs vs good carbs that you think what I am telling you is too simple to be true. Why would so many people be making such a fuss over so many things if only two things really mattered when it came to their ability to attain a lean physique?

The answer is obvious isn’t it?

Fitness is a multi billion dollar industry that everyone wants to get their piece of. Just like any other industry, if you want your product to sell, you have to be constantly reinventing it in a new way. Even if the product doesn’t need to be reinvented!

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That is why you always see the next best diet and the next best fat-blasting workout routine. People just need something new to talk about. That’s cool up until the average person gets confused and falls into the trap of artificial complexity. When you see a thousand different options out there, how do you know where to begin? How do you have the discipline to stick with one thing, when you know there is another tactic out there that might be even better than the one you’re doing right now? I mean, everyone who is pushing these products and programs looks pretty good with their shirt off, so who do you listen to?

Well, today you listen to me, because I am lifting the veil of this complexity that has crowded your mind for far too long.

The Truth

I am here to tell you that:

  • You do not need a new groundbreaking supplement.
  • You do not need to workout for hours every day with cutting edge equipment.
  • You do not need to eat chicken and broccoli out of tupperware six times a day.

All you need to do is focus on the two things that matter most, and fitness can be a very enjoyable part of your life.

Here’s the deal, you need to start focusing on what matters, and let everything else go. If you are someone who is overweight, but you are stressing about buying organic, cut it out! Those organic baby carrots aren’t going to help you get any closer to your goals.

What will help you is just focusing on what will bring you results.

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  1. Calculating your calories and macronutrients (and sticking to them)
  2. Moving your body

You don’t even have to do these things every day. Five to six out of every seven days is plenty to keep you from putting on any extra weight. Just do it consistently and make it a part of your daily routine. Many people will read this and think “No there has got to be more” or “No this isn’t something that would work for me because of x,y,z,” and they will just go on living their life, but some of you will feel something rise up inside of you.

You will say enough is enough. I want to live in the body I know I deserve, and I refuse to settle for less. You will save this article, maybe even print it out, and put it on your wall, and look at it daily as a reminder that two things matter: that you’re doing some sort of exercise (move) and that’s you’re eating the right amount of food.

Time to Take Action

Let’s break these two things down in case you are one of those people who are ready to take action right now. Exercise I recommend doing workouts like the one below 3–5 times a week: jump rope and body weight high-intensity interval training workouts.

You can do just about anything. Just make sure you do it consistently.

Nutrition

I recommend using this calculator to find out how much food you need to eat each day, and then using myfitnesspal to track your food to make sure you’re hitting your daily goals for calories and macronutrients (fats, protein, carbs.) Again, hit these numbers 5–6 days a week, and you’ll be great. That’s it. I

f you try and fail at this going forward, it’s going to be because of your will power, not because you had the wrong tactics. Unless of course, you fall into the 5 percent of people struggling with Hyperthyroidism (what happens when your body isn’t making enough of your thyroid hormone.) But, let me reiterate, that’s probably not you.

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You just need to take the advice I just gave you about eating the right amount of food and exercising and follow it. For as long as it takes to reach your target goal, follow it. It may take a week, a month, or a year. It doesn’t matter. This is now a part of your life, so there’s no reason to even think about an end date for this new attention you are diverting towards being lean. Embody it. Build this into your identity, and just go with this process.

One Year From Now

After a year or so of being diligent with tracking, you’ll figure out how much food your body needs, so you’ll be able to stop using myftinesspal. At this point you’ll have such a deep understanding about what your body needs that you’ll never have to worry about finding a new diet again. Your diet is always just to get back to your numbers and tighten things up.

Movement will become something that you look forward to, something that you use as a form of therapy and that you do because you enjoy it. That’s the point I have gotten to and you will too. Just stay the path and find ways of moving your body that you enjoy (like this.)

Beyond that, let the good times roll. Live a life where you look and feel awesome every day. It’s your opportunity. Go.

Featured photo credit: Body Building via bodybuilding.com

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Last Updated on August 15, 2018

7 Amazing Things That Will Happen When You Do Plank Every Day

7 Amazing Things That Will Happen When You Do Plank Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

Video Summary

Why is it important to train up our core strength?

There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

One Exercise, multiple benefits

There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

What will happen when you start doing planks every day

    1. You’ll improve core definition and performance: 

    Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

    • Transverse abdominis: increased ability to lift heavier weights.
    • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
    • Oblique muscles: improved capacity for stable side-bending and waist-twisting
    • Glutes: a supported back and a strong, shapely booty.

    2. You’ll decrease your risk of injury in the back and spinal column

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      Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

      Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

      3. You’ll experience an increased boost to your overall metabolism

        Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

        4. You’ll significantly improve your posture

          Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

          A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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          A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

          On top of everything, someone with good posture looks better, healthier, and more confident.

          5. You’ll improve overall balance

            Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

            6. You’ll become more flexible than ever before

              Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

              7. You’ll witness mental benefits

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                Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                How to hold a plank position

                1. Get into pushup position on the floor.
                2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                4. Your head is relaxed and you should be looking at the floor.
                5. Hold the position for as long as you can.
                6. Remember to breathe. Inhale and exhale slowly and steadily.
                7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                Watch the video if you have any doubt!

                Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                  How to improve your plank time gradually

                  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                  2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                  Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                  Who Should Be Cautious Doing The Plank?

                  You need to be cautious doing Planking exercises if any of these risks apply to you:

                  • Prolapse
                  • After prolapse surgery
                  • Pelvic pain conditions
                  • Weak or poorly functioning pelvic floor muscles
                  • Previous childbirth
                  • Overweight

                  Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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