Advertising
Advertising

10 (Lame) Fitness Rules You Need to Quit Being Seduced By

10 (Lame) Fitness Rules You Need to Quit Being Seduced By

Seduction is oftentimes associated with sexy activities, or at least something in that realm.

Until now.  People are seduced in their everyday lives. Seduction is being lured, enticed, or bribed into something.

The fitness industry is great at seducing people (me included). I’ve been seduced more times than I care to admit in the past with various rules I thought I had to follow if I wanted to achieve any progress.

These rules are so tempting at times, because we see so many people do them. Fitness doesn’t need to be black and white. There’s more than one way to master the skill of fitness and achieve lifelong healthy habits.

Following a set of rules that cramp your style, make you feel bad about yourself, and causes you unhappiness isn’t what you should call an awesome quality of life. Allow me to share with you 10 of the lamest fitness rules you need to quit following immediately.

Lame Rule #1- No Carbs at Night

We’ve all heard the rule, eat your carbs in the evening and you’ll get fatter. Eating carbs at night doesn’t make you fat or cause you to gain weight. Eating too many calories is what causes weight gain.

Your body doesn’t magically say “hey its 7pm, I’m going to store all the carbs into my fat cells now.”

There isn’t such a thing as daytime and nighttime metabolism. Here’s a study where individuals ate carbs in the evening and got leaner(the irony).

Feel free to eat your carbs at night, allow yourself 2-3 hours before going to bed. This helps digestion and allows insulin to return to baseline levels. Carbs also help trigger serotonin release, which will help induce sleep and relaxation.

Advertising

Lame Rule #2- You Must Cut Out All Carbs to Lose Fat

We live in a carb phobic society where carbs are public enemy number one when it comes to weight gain. Obesity rising isn’t because of carbohydrates, it’s because people eat too much.

Low carb diets are great for those who are sedentary, but for the active folk, it’s a terrible idea in the long run. Constantly working out without properly replenishing your body with carbs halts your recovery. Other signs of needing more carbs include increased crankiness, brain fog (not getting enough glucose), and issues on the toilet (hello constipation).

Lame Rule #3- Cardio is Needed for Fat Loss

Seduction runs rampant when it comes to our dependence on cardio. Cardio isn’t the only way to lose fat, in fact depending on your fitness goals, it can be counterproductive. Cardio is a great tool to include once you have your nutrition under control, you are strength training consistently, and your stress levels are under control.

Cardio burns plenty of calories, but that’s only while you’re exercising. Weight training burns calories during and after exercising leading to more calories burned.

When it comes to battling the bulge, fall in love with weight training. Save the cardio for when you hit a plateau.

Lame Rule #4- (Insert diet) is the Only Diet That Will Work

Whether it’s Paleo, intermittent fasting, alternate day fasting, Mediterranean diet, or a Japanese village style diet…they all work. There isn’t one diet plan that has to be used over the other.

Are there diets that are more optimal for people and their specific lifestyle? Absolutely.

The key is tailoring your diet to cater to your lifestyle without adding extra stress (there’s enough of that already).

Resist the carefully marketed seduction techniques that you see. Install a way of eating that makes you happy and is sustainable over the long haul.

Advertising

Lame Rule #5- You Need Supplements to Make Progress

Supplements aren’t a necessity. They’re meant to ‘supplement’ an already established healthy lifestyle. Think of supplements as icing on the cake. Supplements don’t replace the hard work it takes to make a transformation, no matter how sexy or awesome that new supplement ad sounds.

Stay consistent with lifting weights and eating real foods. There are no quick fixes. Get plenty of rest.

Then. Just maybe. You should consider using supplements.

Lame Rule #6- Fat Can Be Spot Reduced Through Exercise

Whether it’s abs, thighs, butt (glutes if ya fancy), or arms, men and women are equally obsessed with the idea of toning up a specific area.

Sadly, those thousands of crunches or hundreds of reps on the inner thigh machine won’t expedite fat burning in those areas. If you have a lot of bodyfat to lose, those areas will still be hidden underneath the existing layer of fat. You can’t pick and choose where bodyfat will burn off from. Focus on reducing body fat through eating healthier.

Lame Rule #7- You Need Soreness for Progress

“No pain. No gain.”

“Don’t quit. You’re already in pain. You’re already hurt. Get a reward from it.”

Those are two of the most seducing rallying cries that many use for fitness motivation. I’m here to tell you though, you don’t need to be sore, ‘hurting’, or in pain after every workout to experience results.

Muscle soreness is the result of small tears in your muscle fibers.. It’s common to be sore after the first few workouts after implementing a new workout routine or program.

Advertising

Constantly being sore is a great sign you aren’t recovering enough. You grow and become stronger by taking adequate amounts of rest.

Lame Rule #8- Go Gluten Free To Get Results

If you have celiac disease, problems with lactose, or other food allergies, then you should by all means avoid foods that don’t suit your well being.

If you don’t have these problems, please stop using gluten free or any other ‘free diet’ as the reason why weight isn’t falling off. It’s not the wheat, rye, nor milk that is making you bloated and miserable. The junk included in your diet is causing these problems.

If you feel better by eliminating certain foods, then by all means go for it. Just don’t blindly follow some fad diet without testing on yourself. It could all be in your head(non celiac gluten sensitivity for example).

Lame Rule #9-You Need a “Six-Pack” to Look Good.

Look around at newsstands and every health, beauty, and lifestyle magazine has some guy or girl showing off their perfect arms and midsections. Our culture is obsessed with body image to a fault.

If it isn’t abs, then its reducing thighs, toning arms, or that ridiculous thigh gap nonsense. While it’s great to have goals of improving your body composition, your entire self-worth shouldn’t rest on these goals.

You’re good enough already.

Ladies. Embrace your bodies as they are. Striving to make yourself stronger and improving your current self is great. Improve your body for you and only you. If a guy or anyone else has a problem with your body…tell them to go kick rocks.

Guys. A six pack isn’t the end all be. Obsessing over your body gets in the way of living life. Having racks and racks of muscle isn’t as important as you think(can we say overkill).

Advertising

Working out only for the six pack, toning the arms, tightening the thighs is shortening yourself of all the awesome benefits working out provides.

The key to happiness and a lifelong habit of exercising is to find motivation that goes deeper than just physical appearance.

Lame Rule #10- Women Shouldn’t Lift Heavy.

This rule is slowly seducing less women as time goes along.

I encounter women everyday who keep lifting the 5 lb weights and performing endless sets of tricep kickbacks. They’re working hard, but results aren’t following. The problem lies with woman being afraid to lift heavy.

Lifting heavy is what gives ladies the ever so desired ‘toned look’. Due to different ratios of specific hormones, it’s near impossible for women to develop the same muscular build of males.

So feel free to start squatting, hip thrusting, and deadlifting your little heart away.

Remember, our society forms these generalized ideals of what’s attractive; you can choose what you find attractive.

What are some lame fitness rules you wish would go away? Comment below or tweet at me.

Featured photo credit: Method Fitness via flickr.com

More by this author

Julian Hayes II

Author, Health & Fitness Coach for Entrepreneurs, & Speaker

18 Basic Rules To Lead A Fulfilling Life Starting Today, Stop These 6 Things to Become the Best Version of Yourself 5 Fun Ways to Transform Your Body And Health When You Don’t Feel Like Going to the Gym 4 Common Reasons Why You Fall Short With Your Weight Loss Goals (And What You Should Do Instead) 7 (Surprising) Actions to Take For Guaranteed Fat Loss

Trending in Fitness

1 10 Simple Morning Exercises to Make You Feel Great All Day 2 4-Week Weight Loss Exercise Plan to Shed Pounds Fast 3 How to Learn Yoga (The Beginner’s Guide) 4 The Best Weekly Workout Routine for Beginners 5 10 Best Workouts to Lose Weight and Burn Fat

Read Next

Advertising
Advertising
Advertising

Last Updated on March 30, 2020

20 Time Management Tips to Super Boost Your Productivity

20 Time Management Tips to Super Boost Your Productivity

Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

1. Create a Daily Plan

Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

2. Peg a Time Limit to Each Task

Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

3. Use a Calendar

Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

4. Use an Organizer

An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

Advertising

5. Know Your Deadlines

When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

6. Learn to Say “No”

Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

7. Target to Be Early

When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

For appointments, strive to be early. For your deadlines, submit them earlier than required.

Learn from these tips about how to prepare yourself to be early, instead of just in time.

8. Time Box Your Activities

This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

You can also read more about how to do time boxing here: Get What Matters Done by Scheduling Time Blocks

Advertising

9. Have a Clock Visibly Placed Before You

Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

10. Set Reminders 15 Minutes Before

Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

11. Focus

Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

12. Block out Distractions

What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

Advertising

Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

13. Track Your Time Spent

When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

You can find more time tracking apps here and pick one that works for you.

14. Don’t Fuss About Unimportant Details

You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

15. Prioritize

Since you can’t do everything, learn to prioritize the important and let go of the rest.

Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

16. Delegate

If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

Advertising

17. Batch Similar Tasks Together

For related work, batch them together.

For example, my work can be categorized into these core groups:

  1. writing (articles, my upcoming book)
  2. coaching
  3. workshop development
  4. business development
  5. administrative

I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

18. Eliminate Your Time Wasters

What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

19. Cut off When You Need To

The number one reason why things overrun is because you don’t cut off when you have to.

Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

20. Leave Buffer Time In-Between

Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

More Time Management Tips

Featured photo credit: Unsplash via unsplash.com

Read Next