10 facts about getting a good looking body that will blow your mind and make you relax at the same time
1. You don’t have to worry too much about your exercise form
There are some things that you should be aware of in terms of exercise form. You should probably keep your torso still when squatting with a bar on your back, etc.
But if you are a healthy individual, don’t worry about checking every box of the ‘teaching points’ for exercise.
If you feel good and get a good result then don’t worry about it.
Motor learning is a process and neutral spine is a dynamic position, not something you must maintain
2. You don’t have to put aside time for stretching
Unless you have a specific event or a position that requires you too have a better range of motions through a specific joint, you probably do not need to stretch.
It doesn’t protect you from injury or muscle soreness (DOMS) and it is not something you need to do. Do a dynamic warm up / cooldown instead.
3. You can sleep longer
Depending on individual variability, studies show that we should sleep between 7-9 hours a day as adults for optimal health and weight.
You may think (I was guilty of that) that sleep should be counted as a minimum treat, because there is sooo much work to be done.
The truth is that you will probably be more productive if you can get optimal amount of sleep.
There is a range of benefits, such as your immune system improving, you can lower risk of diabetes and obesity, and have a higher pain threshold.
Here are tips on how to get a good night sleep
4. You can mix fat and carbs
Old rule of no mixing is coming from insulin-scare-mongers not understanding how insulin works (great long explanation here)
Basically, worry about your overall calorie intake and not how you mix foods. Having all of the macronutrients is probably your best way to have a filling, tasty meal.
5. You can eat more than 30g of protein
This is taken out of mucky gym air. There is no magical body process shutdown if you eat more than 30g of protein in 1 sitting. Best to split that number on the amount of protein to be consumed daily vs how many meals a day you like to eat.
6. You can stop doing crunches
There is no such thing as spot reduction; your fat loss will be affected by what your parents gave you in the gift of life.
There is however spot muscle growth, so keep training muscles without losing fat on them and you are most likely to end up with larger looking waist.
Focus on reducing body fat instead of doing 100’s of crunches variations
7. You don’t have to kill yourself on HIIT workouts
For fat loss you need calorie deficit and increase protein intake, not fancy workouts. HIIT (High Intensity Interval Training) is a time efficient and effective workout when done right, but if you don’t like it then a steady cardio is fine.
Do what you enjoy.
Afterburn levels are not as magical as claimed on nighttime television shopping channels so focus on the big picture.
8. You don’t have to sweat like a dyslexic on a Countdown to burn off fat
Sweating is your body's way to cool you down, so instead of ‘going hard or going home’, go to the gym and do a good session that is geared towards your goal and eat / rest according to said goal as well.
9. You don’t have to hurt after every session
DOMS (delayed onset muscle soreness) is most likely a result of micro tears to your muscle.
Every new exercises, change in resistance, reducing your break time or pretty much any other change to your workout will result in muscle soreness.
If it doesn’t occur it doesn’t mean that workout was bad
10. You don’t need to eat gluten free to be healthier
Celiac disease is a genetic disorder that causes trouble if you consume gluten.
Gluten free in this case is in order, but needs to be diagnosed by a doctor, not your friend from coffee shop who also meditates and doesn’t mix carbs and fat… and probably has measles anyway because doesn’t believe in vaccinations. Stay away from said friend, stay close to that lovely baguette.
'Greg Mikolap, BSc in Physiotherapy, and a Personal Trainer based in Maidenhead, England. Greg is also a founder of www.PTFolder.com, training solution for people who want to get fit or for people who help others get fit. With almost 10 years experience in the industry, Greg is also a course director for Faster Health & Fitness and is working on his volleyball performance book.'