Don't buy into the hype, and work out right!
We all have heard exercise and fitness tips throughout the years that have proved to be not true, and sometimes downright dangerous.
Well, here is a list of some modern exercise tips that you can cross off your list of things to do. Not only are they all wrong, but they can actually impede your desire to lose weight or shape up!
Misleading Tip #1 “Cardio Trumps Strength Training”
This couldn't be farther from the truth. Everything in our body is hormonally related. The scientific fact remains that strength training boosts growth hormone, testosterone and basically all the hormones that promote healthy living, as well as an increased metabolism. Cardio increases the hormones that make you more catabolic and fat (cortisol, for one). It slows your body down! It also creates oxidative stress at the cellular level thus inducing the aging process. In short, strength training keeps you young, lean and healthy. Cardio will zap the muscle from your body and cause you to look older.
Misleading Tip #2 Women Get Huge, Even to the Size of Men By Strength Training
Even with consistent strength training, women do not produce enough testosterone to grow bulky. There are people with endomorphic type bodies who can put on muscle easier than if they were an ectomorph, but even they still don’t need to worry. Strength training the correct way will get you leaner. So don’t be afraid to lift heavy weights, ladies. As a side note, these fashion models shouldn’t be the “gold standard” for how you want to look, either. Because protruding bones do not equate to a healthy, strong body!
Misleading Tip #3 You Don't Need Supplements
Our soil and water are so tainted with toxins (I know, it’s terrible!) that we absolutely require supplementation. But we’re also robbed of nutrients like vitamin D because we’re told to put SPF 9,000 on every time we go into the sun which robs us of precious vitamin D. I’m not telling you all to go bake in the sun for hours a day. But what I am saying is that in this modern society we are not getting the things necessary for optimal life without supplementation. HCl, Omega-3, D3 & anti-oxidants are just a few necessities that very few people get enough of on a daily basis because of the current standard of life. Some tests that could help you get to the bottom of what it is you need exactly are the organic acids test, Leap-MRT or simple blood work. Go see a functional medicine doctor in your area for these.
Misleading Tip #4 Machines Are Better Than Free Weights.
Whenever I go to a big box gym I always see people on machines. Let's first clear one thing up - the cable machine is considered “free weights” not a machine. Free weights allow for a greater neural drive than machines. This means your nervous system can “take a break” while on that machine you love so much.
This is not a good thing. You want to send as many motor signals to that working muscle as is possible. For this reason alone you should stay off of machines. Machines also do not allow proper biomechanic movement to take place. They are limited to whatever range of motion and plains of motion that the machine manufacturer creates.
They're not functional because when you go to push or pull something in real life or pick up something or reach for something you don't have the support of a tracking mechanism that machines have. Certain muscles don’t need to work while you’re sitting on that machine. Remember the reason we train is to perfect the primal movement patterns that are body was created for. Proper movement patterns cannot be established regarding the global environment of the body when using machines. So when a life situation arises, even one as simple as bending over to brush your teeth, because you haven’t trained that pattern with free weights but rather on a supported machine, injury is more possible.
When you know better, you can do better! Have a happy workout!
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Like this article? Check out other great pieces by Phil Gephart exclusively for twoday magazine:
About Phil Gephart:
Phil Gephart is a certified personal trainer with a Master's Degree (MS) in Exercise Science with a focus in Coaching & Athletic Administration, received in 2009 from Concordia University in beautiful Irvine, California. Phil’s passion for fitness is reflected in his involvement in sports throughout his life—in high school, he played basketball, baseball and soccer, in college he continued playing basketball and soccer. Phil also played basketball professionally for five years.
Phil Gephart is currently a professor in the exercise science department at Concordia University, where he teaches an Advanced Personal Training course to undergraduate students.