When it comes to performance and fat loss there is contradictary advice all over the place.
What I have learned I believe are seven tips that the best fitness professionals know.
1. Dieting sucks but healthy nutrition rocks
Even my clients will come to me with diets they have done, are doing, or will do in the future. There are some nutrition plans that work but being on a diet sucks. However learning how to eat is key. In my opinion, the meal movement is the best program out there for simplicity and price!
2. Less is usually more especially when done properly.
Intensity and recovery on are on a reverse spectrum. So if I do a super intense workout I need more recovery. And the more fit I get I still need the same recovery. In fact I might need more because I can push harder in the same amount of time. This is why athletes do periods of deloading and active recovery.
3. Some form of resistance training is needed
Steady state moderate cardio is not fun and it really does not help. I believe in doing something that is going to speed up metabolism or improve recovery. Or just plain make me more fit and athletic. So this means metabolic training mixed in with foam rolling, band stretching, yoga or core work on off days.
4. Nobody can get too strong (without steroids). Steroids can make a person too big.
I hope that one day everyone realizes that strength does not lead to being bulky. In fact strength and power per pound of body weight is one of the most important aspects of fitness. If I squat 300lbs and weigh 100lbs that is impressive. If I way 200 and squat 400 that is still very good but it is only double my body weight. Being strong in all areas is impressive. And when people think light weights with high reps is the answer I ask this. Who can do more DB presses with 20lbs the lady who can lift 30lbs once or the lady who can lift 50lbs once. I hope that answer is clear.
5. Exercise cannot make up for good nutrition and good nutrition alone cannot make anyone fit.
This debate will be on forever but when it comes to healthy and fit it takes both. So many people try to manipulate weight with nutrition because it is easy to do but that does not mean it is correct.
6. Gradual improvements always beats any “quick fix”
If I train super intense for one month five days a week and you train with progression two times a week for a year. You will kick my butt.
7. 20-30 minutes of metabolic training is going to be the wave of the future. Can I point out that I have not done an hour session in years?:)
Increasing metabolism is key to long term fat loss!
Please comment on what you think or which one you like best!