MYTH

If you want results in fitness, you have to be a frequenter of gyms.

 FACT

How many gym-frequenters do you know that are really fit? Personally not many!

On the contrary I know some people that despite having never stepped foot in a gym they are perfectly fit.

Most gym “visitors” spend their time in:

- observation

- socialization

- fruitless and ineffective workouts.

Conversely those who:

- have clear objectives

- perform tailor-made hard workouts from which they won’t deviate

- are focused, committed to their goals and give their maximum effort

can achieve remarkable results with no more than 3 short – 60’ – visits per week.

If you have a balanced diet and an active lifestyle that’s more than enough.

MYTH

To become fit you need a gym and/or expensive equipment.

 FACT

The most important pillar of fitness is neither exercise nor nutrition:

It is self motivation!

Self motivated people won’t need a gym and won’t need any expensive equipment.

Self motivation is a state of mind very crucial to fulfilling your objectives and achieving the desirable results.

Self motivated people make predictions for themselves that become self fulfilling – prophecies and they are made, not born.

There are tenths of ways and workouts to become fit even if you use your home as a gym.

Actually, if you are self motivated, you can exercise yourself everywhere: outdoors, at home, in a hotel etc.

Some ideas for home exercise:

- Total body workouts performed in circuits are great fat burners.

You will have to mix exercises for your upper body, lower body and your core: squats, lunges, push ups etc.

- Weight lifting with a pair of humble dumbbells (adjustable are better).

With practically no money, minimal time investment and equipment and a lot of self motivation, you can achieve admirable fitness results.

MYTH

If you look fit, you are fit!

 TRUTH

It’s true that some people achieve a noteworthy physique with a combination of resistance training and a relatively meticulous diet. Could such a guy contend that he’s fit? Rather not and the reasons for this are:

* these people very often neglect their most important muscle: their heart and by extension their cardiovascular system. Problems pertaining to oxygen intake, transport and management will bring fatigue and relative weakness to perform workouts and duties stressful for the heart.

* They also neglect the flexibility factor! They never include stretching in their workout routines! Stretching is a must for the elasticity of muscles and a comfortable muscle tone.

People that do not stretch enough – and in a right way – have problems with their range of motion, problems that aggravate as time passes.

Conclusion: To be regarded as fit you need except for good physique to possess:

- strength

- speed

- endurance

- muscle elasticity – max range of motion.

FICTION

The best hour for physical exercise is x…

REALITY

There is no specific time zone of the day in which physical exercise might be more effective.

Different hours suit better different people. Some people are clearly morning guys while others prefer afternoon hours even late evening.

Don’t buy into the morning / empty stomach myth. Morning exercising – especially real tough workouts – could have strongly catabolic effects!

Keep your precious muscles as the apple of your eyes!

It’s on you to choose the most convenient exercise time!

FICTION

I am exercising systematically for years but I see no result. Maybe it has to do with my genetics?

REALITY

Genetics could play some roll but you can overcome it. You will just need a little more effort. It’s you that will decide your fate, otherwise it would be like you admitted “fate ordered…otherwise!”. Nonsense!

It’s clear that most of the times you are a victim of positive caloric balance, simply you eat too much!

It’s a shame that people who exercise really hard throw their tough efforts out of the window because they cannot estimate the caloric value of what they eat.

Additionally there is a pervasive attitude among the fitness enthusiasts that when you exercise really hard, you can eat to your wish.

It’s hard to realize that a tough 60’ workout has a caloric value equivalent to 100gr of peanuts – accompanying that relaxing whisky glass – or a cruel 20’ H.I.I.T. program can be offset by two medium cookies!

Some people would be astonished to learn these unfortunate facts!

Conclusion: Learn to calculate – even roughly – the caloric value and the quantities of foods you consume. If you eat a lot, you will gain weight despite your copious exercising efforts.

FICTION

With x scientifically welldocumented diet you will be in the position to…

REALITY

Statistically it has been proven that nearly all diets fail. A lot of people backslide into a fatter me!

The only viable solution is a change in your lifestyle. You have to work on your mentality, to cultivate your self motivation and self discipline. Try to adopt – at all costs – the three following habits:

1) Set clear, tangible and concrete objectives and aim at their fulfillment. Work strongly on the mental part. Do your mental training!

2) Nutrition

Forget processed foods that you can find in boxes, packets and tins. Eat real unprocessed foods without loads of white sugar, salt and hydrogenated fats. These are real killers!

Your nutritional base should be:

- premium class protein from real food

- vegetables at your will plus some fruits

- good fats as monounsaturated and omega3

- ample water.

3) Finally, try to be consistent with your exercising program.

Forget long, boring cardio and adopt:

- weight training circuits

- total body workout circuits

- H.I.I.T. and especially sprinting.

These will rev up your metabolism.

Good luck!

Chris Strogilis

http://totalfitness-christos.blogspot.com