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Let's talk about five of the most prominent fitness myths. This isn’t intended to belittle your knowledge and efforts in the gym, but to inform you so that you can begin on a path to greater success. Stop wasting your time believing in the following fitness myths. Here’s why… Myth: Fat-loss can be targeted While exercising and eating right will certainly result in a reduction of overall body fat, you cannot choose and control where you lose it. You often hear people ask, “How do I lose fat around my waist region?” or “What can I do to get rid of these love handles?”. The answer? You can’t. Targeting fat loss or “spot reduction” is simply a theory that has been thrown around for decades. However, there is zero scientific evidence to back the claim. Wherever you hold most of your fat is usually the last place you will see that reduced. For me it is my mid-section. There’s no fast track to fat loss. Your best bet? Simply strive for a healthier overall lifestyle. It's all about TIME. Things I Must Earn. The fat will come off as long as you build muscle and continue to eat within the proper calories and macros for you. Myth: Cardio is the only way to burn fat While cardio can be utilized as a tool for fat loss, it’s likely not the most effective. Strength training has been shown in a variety of ways to be more effective than cardiovascular training for burning fat. That’s not all! It also provides a means to build lean muscle tissue and strengthen bones, while also boosting your metabolism which, in turn, will boost fat loss. Myth: Weight training makes you bulky While this myth largely pertains to a perception held by women, it does pertain to men as well… Lifting heavier weights does not necessarily result in bulkiness, especially in women. In fact, building muscle isn’t exclusive to weight training. It also requires an immense amount of testosterone, a rigorous calorie-dense diet, and genetics. In many cases, those who lift heavier weights with fewer reps experience an increased rate of caloric expenditure. In turn, this typically results in lean muscle mass coupled with a reduction in fat, not the other way around. Myth: Stretch before your workout There are two methods of stretching: Static, and dynamic. Static stretching requires a lengthy, isolated hold of particular muscle fibers. This loosens the entire bodily structure which doesn’t bode well for exercise. Dynamic stretching on the other hand simply requires short bursts of movement. This form of stretching warms up the body temperature and preps the body for activity. Static stretching SHOULD NOT be performed before any type of exercise. The only thing that can come from this is injury. Myth: Sit-ups equal six-packs Nope. Sure - sit-ups, crunches, and planks are isolated exercises that can tone the core. However, without the right amount of body fat, the abdominal muscles will never show, no matter how many crunches you do! A well-defined six-pack requires more than a few sit-ups. To truly have a six-pack, you must follow a strict diet, a structured exercise regimen, and include compound exercises that truly strengthen and build the core musculature. Isolated accessory exercises simply won’t cut it.

If you’ve ever wondered whether slow or fast weight loss is better for you, then read on. Today, we’ll go over the primary benefits and drawbacks of both, and we’ll help you figure out which option might be best suited for you. The Benefits and Drawbacks of Fast Weight Loss Fast weight loss offers numerous benefits, some of which include: You achieve your goal quicker. You can spend more time on other pursuits (like muscle-building). You are less likely to give up. You are more motivated, and you see larger weekly changes. With that said, quick weight loss also has some drawbacks. Namely: Hunger and cravings tend to be higher. Drop in metabolism You are more likely to lose muscle mass. You can get more tired quicker. You can end up with looser skin Irritability Feeling cold Muscle cramps Dizziness Constipation or diarrhea Dehydration The Benefits and Drawbacks of Slow Weight Loss Slow weight loss offers its benefits, too. Here are some of them: It’s more leisurely, and it doesn’t impact your day-to-day life as much. You get to preserve your performance and muscle mass much better. Hunger and cravings are much less noticeable. You’re not as fatigued or food focused. But it also has its fair number of drawbacks: Results come much more slowly, and you might feel like you’re not going anywhere at times. Tracking your progress is trickier, especially as far as scale weight is concerned. You’re more likely to get tired of ‘dieting’ and give up. Which One’s for You? Right now, you’re probably wondering: “Which one should I go for?” The truth is, both options can work. But, if you find that you have binge-eating tendencies and you easily become food-obsessed, then it might be better to go with a slower and steadier approach. On the other hand, if hunger isn’t a problem and you crave the results, then give rapid fat loss a try. No matter what, it might be worth experimenting with both protocols – it’s a great way to learn more about yourself and see which option works better. Losing weight is only half the battle. The real challenge is keeping it off for good. Most people who follow a diet regain half the weight they’ve lost after only a year. Even worse, nearly everyone who follows a diet regains all the weight they’ve lost after 3–5 years. I have gone about it both ways. For me, I have had better sustainability going slow. When I lose fast, I tend to put the weight back on and then some.

It amazes me how many women I see in the gym throwing weights around. When I was younger all the women were in classes. Not that there's anything wrong with classes. They just aren’t going to get you where you want to go. Or at least 80% of the people out there. Cardio will do that for you for a period of time. So, you start doing a cardio class Tuesday and Thursday. Then what happens? That’s right you start going M, W, F. Than you take the 45-minute class instead of the 30 minutes. Then what happens? You stop losing weight, again!! So, what do you do? Yup add another class or go on the treadmill, or Stairmaster for an ungodly and boring amount of time. Guess what happens? I think you know. Most people want to spend less time in the gym, and they want to be able to eat more. Well, the only way that’s going to happen is by building muscle. Building muscle is the secret sauce. Building muscle is what revs up your metabolism. Building muscle is what enables you to eat more. Be more active and spend less time in the gym. Now this isn’t something that is just going to magically happen in three months. It takes time. It takes some discipline. It takes some dedication and trusting the process. Trusting is the hard part. It’s a mindset change. I can honestly say the hardest struggle I had was changing my mindset and forgetting about the scale. The most common argument is, of course, I don’t want to get too bulky. So, what’s the deal? Is weight training for women just a recipe for overdeveloped, manly-looking muscles, or is muscle building not something to be feared after all? Why Women Need to Embrace Growing Muscle Mass I’m just gonna spit it out: strength training will in no way, shape or form turn you into a bulky, muscular bodybuilder. Even if that was your goal, it is a seriously difficult one to achieve. For starters, women have about 10x less testosterone than men do, meaning they’re just not hormonally set up to build the kind of muscle mass that men can. Now that we’ve got that out of the way, here are the reasons that muscle building for women isn’t something to be feared, but rather something to strive for! You’ll Achieve that ‘Toned’ Look This isn’t the time or place to get into the argument that ‘toned’ isn’t a thing. For many of us, it’s simply the term that is used to describe a certain look - a lean, sleek, athletic, defined look. The good news is that that look is achieved by growing muscle mass in combination with shedding some body fat to reveal that muscle. It's a winning combination that weight training plus a focus on good nutrition can provide. You’ll Avoid Injury It’s not all about looks, after all, as a functional body is a healthy one. By including weight training and striving for muscle building in your fitness practice, you can both relieve as well as prevent back, knee and shoulder pain. You’ll strengthen your core (which is important for so much more than just revealing those abdominals hiding underneath) as well as improve your posture, your bone health, and more. You’ll Feel Strong and Capable This is arguably the best reason on this list, which is why I’ve saved it for last. Though women may start with strength training to change their physical appearance, it is more often than not the psychological and emotional benefits that keep them coming back for more. There is something about weight training that leaves you feeling not only physically capable but confident and empowered too. The verdict is in women do not need to fear muscle gains from strength training. Building muscle is a goal every woman should aim for, not simply for the benefits of a well-defined physique, but also for the mental and emotional benefits that strength training can add to everyday life. Young or older, the benefits are undeniable.

How Obese Are We? According to statistics, over 70% of American adults are either overweight or obese. Say that again!! According to statistics, over 70% of American adults are either overweight or obese. A figure like this proves that the average Americans ability to maintain a healthy weight has spiraled out of control. Obesity is a societal crisis. And this isn’t just a problem in America. Obesity statistics prove that a growing waistline is a worldwide trend affecting nearly all corners of the Earth and people of all ages. In the past 50 years, worldwide obesity rates have tripled. One way to prevent this scenario is to make people aware of the risks of being overweight or obese. Obesity doesn’t just mean you look fat. Why is obesity such a problem? Carrying around a significant amount of extra fat is associated with many health risks. In fact, medical costs for people who are obese are $1429 more than for people who have a normal weight. And that was in 2008! Some of the most common obesity-related diseases include: Diabetes Type 2 diabetes can be prevented and even controlled by weight loss. This disease essentially means that your blood sugar levels get out of control because your body no longer uses insulin the right way. Obesity is one of the main causes of diabetes. In fact, two thirds of adults with type 2 diabetes are obese. Furthermore, having diabetes also increases your risk of developing a heart condition. If you have diabetes, you’re 2-4 times more at risk for heart disease. But research shows that even losing 5% of your body weight can help reduce your risk of contracting diabetes. Cardiovascular Disease People who are obese have an increased risk for cardiovascular disease because of certain conditions that are associated with obesity. For example, people who are obese often have high cholesterol, high blood pressure or hypertension, and an enlarged left area of the heart. In addition, high blood pressure can cause heart attacks, which are also more common in obese people. How does obesity cause cardiovascular disease? The bigger you are, the more oxygen your body needs. This means your blood pressure increases as your heart works to get the blood all over your body. Osteoarthritis While 1 in 5 people in the general population has been diagnosed with arthritis, up to 1 in 3 Americans who are obese have been diagnosed with the disease. Not only does obesity make you more likely to be diagnosed, but it also makes the condition worse once you have arthritis. Arthritis involves the wearing down of the joints due to the stress put on them. Genetics and age, among other factors, play a role. But the role of extra weight is obvious: the more weight a joint must bear, the more stress and the more likely connective tissues will break down. How does it work exactly? Every pound of excess weight adds 4 pounds of pressure to the knees. So, if you’re 50 pounds overweight, that’s 200 pounds of extra pressure on your knees. In addition, fat may produce chemicals that cause inflammation, making the condition worse. These chemicals may also play a role in rheumatoid arthritis. The good news is, as with other obesity problems and conditions, every pound counts. Losing weight can help reduce symptoms and your risk of developing arthritis. Some Cancers Being overweight or obese is to blame for up to 8% of cancers in the USA. In addition, the extra weight is the reason for 7% of cancer deaths in the country. This is because obesity puts you at greater risk for certain cancers like breast cancer for postmenopausal women, colon and rectum cancers, endometrium, esophagus, kidney and pancreatic cancers, among others. Reduce your risk by maintaining a healthy weight. Obesity Death Rates One of the effects of obesity is premature death. In fact, obesity and overweight are the second leading preventable cause of death in the USA. Some studies even show that rising obesity levels in the USA have prevented improvement in life expectancy in the country. Although these facts about the effects of obesity might sound scary, it’s important to remember that studies and stories of overweight people prove that losing weight can turn your health around. Some people have even reversed their chronic conditions, eliminating the need for prescriptions and other treatments. What Causes Obesity? What has caused the worldwide and American obesity epidemic? In other words, why are Americans obese? There are a number of factors that can affect an individual’s weight. However, the principal causes of obesity are related to food and exercise. People are eating more high-calorie foods and moving less. Most people’s jobs are sedentary, and many people also use cars to transport themselves rather than walking or biking. Some of these changes are societal. In some cases, urbanization and changing landscapes may even prevent people from being active. Diet is also a lifestyle issue. People may eat more high-calorie foods for many reasons, but it’s mainly because they’re easily available. Prepared meals, eating out, and ordering in are easily accessible in many countries. Unfortunately, restaurant foods and prepared meals are usually higher in calories, sugar, and fat, and lower in fiber than foods you might prepare at home. As a result, people gain weight. Losing weight helps to prevent and control these diseases. The quick weight loss methods which have spread like fire these days do not provide lasting results. More often than not, dieting methods which involve dietary drinks, foods and supplements or pills do not work. If they do, the results are just temporary. It is better to rely on a healthy weight loss option which will provide lifetime results. You have to set realistic goals and not expect to lose a lot of pounds in a short span of time. Here are some tips on how you can lose those unwanted pounds the healthy way: 1. Do not starve yourself. The key to a healthier way of losing weight is: Do not diet. You may seem happy and feel that you are losing those unwanted flabs on your belly and thighs by skipping meals. But remember that this will not last long. Your body cannot tolerate having insufficient food to fuel the energy that you use up every day. If you get used to skipping one or two meals a day, your stored calories will be used up instead of the energy that should have been provided by your meals. So, if you just eat one huge sandwich in one day, it will end up straight to your problem area (i.e. Waist thighs, buttocks, hips). 2. Start your day right. It’s always good to start your day off with a healthy breakfast. I take the morning as an opportunity to get a big chunk of my protein in. 3 eggs with 2ozs of turkey in a fiber one wrap. I also have a whey drink with a scoop of greens and German creatine. 3. Eat small, healthy meals frequently. Eating more frequently, and in small servings, can prevent overeating. 4. Decide on how much weight you want to lose. Keep your goals realistic. In the long run, it is virtually impossible for you to lose 40 pounds in 2 weeks. Have a mindset that you want to eat healthy to stay healthy for the rest of your life. Once you have decided on a weight loss plan or program, stick to it and make sure that you follow your own set of dieting rules. If you fall off the horse. Which you will. Get back to it as soon as possible. Don’t let one day turn to another and another, etc. Eating healthy is a process. Especially If you have not eaten so well for your whole life. It’s a rollercoaster ride. Remember to fall in love with the journey and not the outcome. 5. Drink lots of water. Your body needs sufficient water to burn fat and keep your cells hydrated and healthy. Shoot for 1 gallon every day. Truth is you will be so busy peeing; you are going to add 1,000 steps. 6. Avoid too much sugar. Plan your meals around lots of fruits and vegetables, some bread, rice or pasta for that carbo fix that you need, plus lean meat and protein rich foods. Sweets, sodas and pastries should be once-in-a-while indulgences only. Remember to have those indulgences once in a while. If you don’t, they will turn into a binge. Then the guilt and remorse. Have a cookie every now and then. Have ice cream with the kids. Don’t be so strict that you end up going off the deep end. 7. Watch your fat intake. Fat is not the culprit to being overweight. You need this to keep your weight at the proper level. There is such a thing as healthy fats. Olive, peanuts and avocado oil have them. Tuna, salmon and mackerel have omega-3 fats which is good for the heart. 8. Exercise. The #1 best thing you can do for yourself is build muscle and become stronger. Start a strength training routine. It doesn’t have to be this crazy 2-hour routine. Keep it simple. There are plenty of bodyweight exercises you can do at home. We begin to lose muscle at 30 years old. If we don’t add more or keep up with what we have. Then in our 60’s and beyond we are going to have a hard time getting around and maintaining a great lifestyle. Increase your NEAT Non exercise activity thermogenesis. It’s all the moving around we do that’s not exercise. Leave your car if you are only going a few blocks from home, take the stairs instead of the elevator, use these activities and other home chores to help you keep moving. Make sure that you do this regularly and you will not even notice that you are already shedding pounds with these mundane activities. It does not matter how much weight you plan or need to lose. What is important is that you set realistic goals for yourself. Go slow. If you have already lost 5 or 6 pounds, give yourself a break then try to lose the next 5 pounds. Eat healthy, eat 1g of protein per lb of bodyweight, drink lots of water, have enough sleep and exercise. This will give you a higher chance of losing weight and improving your health, which will result in a new, healthier you. If you are struggling with your weight or just need some extra help with your fitness routine. Do not hesitate to call, write, text, email. Whatever you need to do. Thanks Guy

Are you tired of all the challenging core exercises and still unable to see the results? Do you want to return to your old sedentary lifestyle? Weight-loss is a taxing activity and requires a lot of hard work. Sometimes people have a lot of motivation in the beginning, but it soon wears out. They want to resume binge-eating and consuming all those high-calorie meals they were abstaining from while dieting. Some reasons for falling back to old habits when dieting for weight loss. Only once the root cause of the problem is known can one try to solve it. Some of the causes for the inability to maintain weight-loss in the longer run are as follows: 1. Setting Unrealistic Targets. 2. Stress and Depression. 3. Short-Lived Motivation. 4. Looking for Shortcuts. 5. Difficulty with Prioritization. Setting Unrealistic Targets Achieving targets gives us a sense of accomplishment. It drives us to excel further. On the other hand, when a person cannot meet their targets, disappointment often turns into resentment and, eventually, the person decides to quit. When you set unrealistic and non-achievable weekly or monthly targets, you are setting yourself up for failure. Some ways you can avoid this is to keep things simple. Don't over complicate this. Get enough protein in your daily diet. Shoot for 1gram of protein per 1lb of bodyweight or lean mass weight. Eat and enjoy the foods you like. There is no reason to try and survive on chicken and broccoli. get help from a coach. Having someone to keep you accountable can be a very powerful tool. Yes, it can be expensive and yes having some skin in the game is an incredible motivator. For a period of time keeping track of your food can be very helpful. You would be very surprised at what you are actually eating once you keep track. There are many different apps you can use. Myfitnesspal or loseit are excellent choices. Remember be kind to yourself. You didn't get where you are overnight. You will not get to where you want to go overnight either. Be patient. Depression and Stress Depression and stress are the some of the reasons for relapses and gaining weight. Cortisol, also known as the “stress hormone”, is responsible for increased belly fat. People than start self-loathing and lose motivation to train and lose further weight. This can also result in stress eating and consuming high-calorie foods. Changing from the "All or nothing mentality" to the "I will do the best I can everyday no matter how big or small" mentality can change your life. We all get down and feel blue. Add in trying to lose weight and exercise and it can seem like an absolutely daunting task. It takes time folks. Rushing and putting pressure on ourselves really doesn't solve anything. It amazed me when I just kept things simple. Did something small or large every day to better myself. I started to feel better. The results started to come and with that my motivation and mood improved tenfold. Move a muscle change a thought. Small accomplishments each and every day turn into much larger accomplishments a year from now. Short-Lived Motivation A person is usually most motivated when they start losing weight at the beginning of their diet. They have invested time and money in the gym, they are making dietary changes and are starting to see actual results. However, after a while, all the ignition and motivation are lost. People tend to fall back into old habits of binge-watching Netflix, eating chips and drinking soft drinks. Losing weight requires a lot of commitment throughout the tenure. Looking for Shortcuts Losing weight is a lifestyle change and not a one-time activity. People often try to lose weight by taking weight-loss supplements and crash dieting. Initially, they will even do enormous amounts of strenuous exercises without even taking a day off. As soon as they stop these unsustainable activities, they will likely gain back the weight they had lost plus some extra. These shortcuts are not sustainable in the long-term. Becoming willing and able to invest time and energy in making lifelong changes to our lifestyle will become necessary if we want to lose weight and maintain it. Difficulty with Prioritization In today's era, everyone is busy in their daily routines. A person usually gets stuck in the office, socializing, studies and catering to family needs. More often than not, people have no time left to look after themselves. Weight-loss exercises require time and consistency. A person facing difficulty in taking time out for regular physical activities will likely struggle to lose additional weight. Bottom Line Resistance to weight loss is quite common and discourages a lot of people. Keep yourself motivated throughout your weight loss journey. Be willing to adapt to this new lifestyle and make it a fun activity instead of making yourself feel suffocated. Learn new weight loss techniques and give yourself a breather regularly. If you are looking for some help with your weight loss goals or need some help with your fitness routine don't hesitate and contact us now at: WWW.Simplyfit66.com

If you’re currently not eating a healthy diet, it can be difficult to start. However, healthy eating along with some exercise is very important for maintaining a healthy body and goes a long way towards living a disease-free life. If you struggle with healthy eating, then you know that breaking unhealthy habits can be the most difficult part of the process. Therefore, if you truly want to live the best lifestyle possible, it is important to follow tips in order to start eating a healthier diet. A great first step when you want to start eating your way to a healthy lifestyle is to rid your home of all temptations that will distract you from following better eating habits. Ideally it would be wise to keep junk foods and beverages out of your house so as not be tempted to snack. If you’re worried about getting hungry, keep healthy snacks like carrot sticks, yogurt, fresh fruit, or beef jerky on hand. If you find that you just cannot bear to toss out the sweets, try keeping something tiny on hand, peppermints or dark chocolate. Eating a few, (emphasis on few) of these won’t ruin your diet but also will give you that little sugary fix you crave. Another great step to healthy eating, when you’re first starting the process, is to take a few moments and learn what foods are the healthiest for you and how they work within your body. To start eating healthily we must begin by thinking healthily. Most people understand that fruits, vegetables, and low-fat meats and dairy products are good for you, but few people understand why. The key is learning about nutrients. When you understand how specific nutrients work and why you need them, it becomes more reasonable for you to make healthier choices for your body. Knowledge really is power! Preparation is a major key in commencing a new healthy diet. You must take into consideration your schedule for meals. If you often eat in a rushed hurry at odd times of day, you are probably more inclined to grab a rushed meal which will probably do more harm than good. So, plan ahead! Instead of grabbing a fast-food lunch on the go, take a bagged lunch to work, complete with a healthy wrap and some fresh fruit and vegetables. Remember not to forget your evening meal, a simple plan to have a meal ready before you get home would be perfect, but in our fast-paced lifestyle, sometimes this just can’t be done. One way to solve this problem is to plan out your evening meals for the week, on your days off. Perhaps just before you do your weekly shopping. Another warning: when going shopping, do not venture there hungry because if you're anything like me, one or two chocolate bars won’t hurt! That becomes the first break in your healthy eating. Initially many will find it very difficult to make those necessary changes to healthier eating. Along with the difficulty of change, you may not feel well for a short period of time. Usually this is normal as your body is adjusting to your new and improved lifestyle and is cleansing itself from the unhealthy toxins built up from poor eating habits. However, if this feeling continues or you are worried a visit to your doctor would be the correct thing to do. Start with baby steps. Even if you only replace one soda a day with a glass of water, you are really improving your calorie intake. If you eat fast food every day for lunch, try replacing that half of the time with better quality foods. When you start by taking small steps you aren’t cutting out all of the foods you love all at once. By taking your time to learn about your eating habits and slowly replacing them with better meals, by taking the time to learn and understand why you should be doing that and making the necessary changes in an orderly fashion, you will feel much better within yourself physically, mentally and emotionally and well on the road to becoming as healthy as you can be. If you ever need help or have any questions, please don't hesitate to ask: Contact: Guy Fitzgerald @simplyfit66