The Most Common Gym Myths. Part 2

Intensity during your workouts

1. No pain- no gain Arnold said it a long time ago, but I am not Arnorld, nor you are) So it’s important to distinguish between a good muscle pain or when you injured yourself. 
2. You don’t need to be sore after every workout. This process is often known as Delayed Onset Muscle Soreness (DOMS). Muscle soreness is related to muscle damage, which can promote, but is not required for, muscle growth. In a nutshell, unless your goal is to feel sore, then you don’t need to be sore after every workout. If you’re consistently not sore, that could indicate that you’re not pushing yourself enough.
3. Unless you puke, faint or die- keep going. Working out should make you feel better not worse. If your body has such a severe reaction to something you are doing- you shouldnt do it just yet, your body is simply not ready or not there today. 
4. Go hard or go home. Not every day is supposed to be hard when it comes to training- we need recovery days.

  Things you don’t need to do to get in shape 

1. Hours of boring cardio. A combination of strength training, cardio and balanced nutrition will serve you much better. 
2. Complicated 20 move workout. Stick to the basic movements. Do not reinvent the wheel. 
3. Detoxes or diet pills or complex supplements Don’t get me started on this one. 50-55% of our diet should be carbs, 25-30 protein and 15-20 healthy fats. Eat real food please. 
4. Expensive gym equipment Running and jumping is free for example. And you can do squats, push ups and planks anywhere.

Fancy athletic clothing It can motivate you- i am not going to lie) but do you need it? Absolutely no.

How to get 6 pack in 14 days? 

It’s a very common advertisement I see all the time. And it makes me so angry. Why? Because it’s impossible.

1.  First, you have to lower your body fat. 
2. Second, you need to work on your posture. 
3. Third, you need to exercise consistently and way longer than 14 days. Overall, its silly to just target your abs- you should always focus on entire body strength, not just your abs.

Finally,  5 beginners tips: 

1. Identify your goals and better yet write them down. 
2. Prioritize consistency over intensity. Its much better to exercise  for 60 min/3 times a week for 6 months,  than 120 min /6 times a week for a month. 
3. Master fundamental movements first, rather into jumping into something crazy you saw on IG. 
4. Know that results wont happen right away.People come in with the expectation of long-term results happening fast, but people should look at fitness as a big picture and making exercise a part of their life routine, as opposed to an acute, momentary mindset. Also remember that working out is multi-faceted, and it’s the combination of healthy eating and training together that creates the best results
5. Be grateful for where you are, right now, and have a clear picture of where you’d like to be. And remember to enjoy the process.