1. You have to work out 5 days a week to see results.
a. Most people believe you have to workout 5 days a week to see results. For most people this is too much exercise. All of a person’s results occur when you are resting. With a 5 day a week program, most people do not get enough rest to see their results which is called over training. Symptoms of overtraining, loss of appetite, problem sleeping, decrease in performance, and nagging injuries. For most people three days a week is all the exercise they need to do. Only after maximizing results from three days a week does a person need to add another day.
2. You will get bulky and big through weight training.
a. It is possible to get bulky through weight training. You have to do a high volume program to increase bulk. Volume is the amount of sets of exercises that a person performs. A body builder will do any where from 30-50 plus sets of exercises per muscle group per week. The average exercisers program consists of 3-10 sets of exercises per muscle group. Our programs are not high volume programs unless specially designed by one of our personal trainers.
3. You need to be sore after every workout.
a. Soreness is a signal that your exercise program was a greater stimulus than your present fitness level. Soreness is important in the beginning of an exercise program. Soreness should go away as you continue your program. If you feel soreness after each workout you are doing too much exercise and your body is not adapting from your program. You should feel soreness again each time you change up your program. We change up your program every 4 weeks to progress the stimulus to continue your results.
4. You need to take every workout to exhaustion to see results.
a. Many people feel that if they are still standing after their workout it wasn’t a good workout. This is another cause of overtraining. It is important to vary intensities to send different signals to your body to keep your body adapting.
5. People are not able to get their results because of genetics.
a. Every person has the ability to become lean and healthy. I have yet to meet one overweight or obese person who has good habits. Exercise is about a lifestyle not something you do for 3 months to get some where. Genetics play a bigger role in what types of body types we have and how elite we can get. Each one us is predisposition to be better at different parts of exercise. Everyone may not be able to cycle like Lance Armstrong or run as fast as Deon Sanders, yet we all can become the best athlete we can.
6. To loose weight you have to do hours of cardiovascular exercise.
a. Most people are overtraining their cardiovascular exercise. People spending hour after hour doing cardio to burn those magical calories. It is impossible to burn 3500 calories during exercise and one pound of fat just comes off your body. Your goal is to raise up your metabolism, which means increase your body to burn energy every day. We do this by varying the intensity levels of cardio. Each different intensity works to create a different part of your metabolism faster. Because intensity is so important most people only need to do cardio for more than 30 min. once a week.
7. You can spot reduce.
a. You are unable to sport reduce. When we raise up our metabolism, we will loose body fat from head to toe. Also, your abdominal muscles are not big muscles so they don’t increase your metabolism as well as large muscles of the legs, chest, and back.
8. You can work through pain.
a. Most people believe that if they take a day off they will loose all their results. This belief causes them to continue to workout through injuries and pain. Two things to know that are important, first there is always a way to go around your injury and continue your exercise program. Second, continuing to exercise through injuries only makes things worse and eventually cause a major issue. Most injuries will go away if people just rest the area for 2-3 days. Resting 2-3 days if far better than not exercising for 6 months because you had to work through the pain.
9. You are shouldn’t do cardio and strength on the same day.
a. Cardiovascular and strength exercises utilize two different energy systems and can be done on the same day. It is recommended to do strength training first since you use some of the same energy as strength training in the beginning of your cardio workout.
10. You can do a maintenance program.
a. There is not such thing as a maintenance program. Your mind and your body is in constent state of motion. You either improving or going towards decay. This is why it is so important to keep setting new goals and be on a progressive exercise program. Every person that has ever told me they are now ready to maintain their results I see have lost it with in 6 months to a year. Your goals do not always have to be huge just moving towards a positive direction.
11. High reps and low weight is the way to tone.
a. Tone is building lean muscle tissue. The only way to increase lean body tissue is to increase the load on the muscles. With out adding more weight the body will not adapt and you will not create better looking muscles. Also, adding more weight will not make you bulky or big (see above).