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 That Will Make You Feel Great All Day 2 8 Wonderful Weight Loss Tracker Apps: Achieve Your Fitness Goals Fast 3 Why You’re Struggling to Lose Weight (And How to Fix It) 4 12 Best Back Strengthening Exercises to Relieve Lower Back Pain 5 11 Partner Yoga Poses for Couples to Build Intimacy

Read Next

Advertising
Advertising
Advertising

Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

Advertising

2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

Advertising

Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

ablab

    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

    Advertising

    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

    Advertising

    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

    Read Next