Ten Commandments of Living Fit

What: The 10 basic building blocks of establishing a fit lifestyle. 

Why: We are inundated with information about fitness; so much to point that we tend to make wellness too complicated.  Gluten-free, low carb, high intensity cardio. . .the list goes on and on.  Who can keep up?

The best approach to fitness is to keep it simple and practice the basics.



1. Thou Shalt Eat

Four to six small meals per day, spaced out every two to four hours; fit people eat.  End of story.



2. Thou Shalt Eat Clean

Unless one is a genetic Adonis, no fit physique is ever achieved with a diet of yogurt, string cheese, diet coke, fat burners, and protein bars.  A fit bod is fueled. . . adequately.  Leafy green vegetables, fresh fruit, lean proteins, and whole grains are the only ingredients to a healthy body.



3. Thou Shalt Drink Water. . .and lots of it

It flushes out the bad and effectuates the good.  Water does it all.  Studies show 1/2 - 1 ounce of water per body weight per day engenders a profusion of health benefits.


4. Thou Shalt Only Use Supplements if You are Following the Previous Commandments

Supplements are designed to do just that. . . supplement.  This component of a healthy meal plan should only be in place once a solid foundation of consistent, clean eatting has been laid.  Even then, only well informed, discerning individuals should attempt to devise an effective supplement plan. 
Most supplements offer unsupported claims, and some, unfortunately can even be detrimental to your health.  My advice would be to stay off the fat burners, pump uppers, and other "miracle" drugs and replace them with a clean diet.


5. Thou Shalt Strength Train

Strength training increases lean muscle tissue, which, over time, will increase your metabolic rate and eventually decrease your overall bodyfat percentage.  It also protects bone health, improves body mechanics, and truly is the only way to change the overall shape of your physique. 


6. Thou Shalt Follow an Appropriate Metabolic Program

Aside from improper nutrition, this is one of the most commonly unobserved fitness comamdments.  For whatever reason, we've been taugth that running is the penultimate in achieving good health.  There certainly is a time and place for running, as well as any other medium intensity, medium duration type cardiovascular activities (i.e. elliptical training, spinning classes, using the step mill). 

To truly achieve your goals, however, you must participate in a program that is designed to get you there.  If you want to run a marathon, then running obviously should be your predominate mode of training.  If you want to lose fat, high intensity interval training, circuit training, or a combination or metabolic exercise may better serve your purpose.  An education trainer or coach should be able to steer you in the right direction.



7. Thou Shalt Take Days Off

The rest is just as important as the work.  Every time you exercise, you stress your body and possibly even break down tissue.  It is imperative to give yourself sufficient time to recover, repair, and rebuild stronger than you were before.


8. Thou Shalt Sleep

A good night's sleep is just as vital to your fitness success as the time you log in the gym. Do everything you can to successfully get into bed at a reasonable hour every night, get ample sleep, and wake up at the same time every morning.  Our bodies adore consistency, and the more regular you stay with your sleep schedule, the more regular your body becomes at building a fit physique. 



9. Thou Shalt Live Positive

Fit people do not make excuses, waist time with comparisons, or focus on obstacles.  They set goals, stay organized, keep their noses to the grind, and get things done. 


10. Thou Shalt Motivate and Inspire Others


Fit people also know that the greatest facet of being fit is to motivate and inspire those around them.  They strive to be role models and set examples.  They share ideas, tips, recipes, high fives, and smiles.

The Biggest Mistakes Women Make in the Gym

What: The most common mistakes we ladies make in the gym.

Why: These points are generalizations, and there are always exceptions to the rule.  After many years in the gym, however, these are the most common errors female exercisers tend to make.  Avoid these typical gym pitfalls to make the most effecient use of your time in the gym.   


1. We use ab gadgets.


6-pack abs come from 1 or the combination of 2 things; good genetics and low body fat.  You'll be hard pressed to find someone who can simply crunch their way to Janet Jackson's abs without also following a synergistic exercise program paired with super clean nutrition.

Ab machines not only repudiate a flat stomach, they also promote bad posture, low back pain, and spinal misalignments.  Save the time wasted on ab gadgets, and focus on exercises that engage your core while promoting good spinal health.

Instead Try: Planks, Ball Crunches, or Leg Raises.



2.  We use too many machine weights in general.
    

For the novice exerciser, machines elimnate the "fear factor" of misapplying an exercise.  Machine weights generally have clear instructions written on the side; many even include pictures.  It's only natural for us to gals to feel more comfortable exercising on equipment that prevents the embarassment of misperforming a move.

Machines, however, force your body to move in line with the apparatus, not necessarily in proper alignment with itself.  Machine weights also remove the element of instability, which is not necessarily a good thing.  The little stabilizer muscles that engage to keep your arms in correct form while moving dumbells in free space never even get a nod while sitting on a machine. 

Instead Try:  Movements in "free space" away from the machines; use dumbells, barbells, or bodyweight exercises. 



3.  We do inner and outter thigh specific exercises.


Remember earlier I said that these are generalizations.  Believe me, I have done more than my fair share of side lying raises and hip adductions in my day, and there certainly is a time and place for them.  In general, however, I like to focus on moves that get me the most bang for my buck.

Focusing much of your efforts on tiny little adductors and abductors (inner and outter thigh) offers little towards your fat loss goals.  While this is a problem area for many of us ladies, you simply cannot spot reduce fat. 

Spending large amounts of your exercise time on tiny, supporting muslces is counterproductive.

Instead Try: Compound movements that focus on large muscle groups; squats, lunges, step ups, and deadlifts. 



4: We spend too much time in the cardio area.
 

Similar to my feelings on machine weights, many of us are unsure of what to do in the gym.  Our lack of knowledge and confidence forces us to gravitate to the things that are "user friendly."  There's little guesswork to be had in a treadmill, elliptical, or recumbant bike. . .you just get on and go.

The pitfall in excessive cardio sessions is that our bodies will adjust metabolically to include those expended calories.  Over time, without an increase in lean muscle tissue, our metabolism slows threatening an increase in overall body fat. 

A sound exercise program includes well timed cardiovascular training with a weight bearing exercises. 

Instead Try: Interval Cardio Sessions, Strength Training, or Circuit Training



5.  We trust the wrong people.


I cannot tell you how many times I've seen it.  A woman joins the gym and spends all of her time there entrenched in group exercise classes.  And who's to blame her; she gets clear instruction on exercises, a social environment, and a heart-thumping top 40's remix booming through the speakers.

There are also other sub-categories here of the incompetent trainer, the well-intentioned best friend or coworker, and, worst of all, the uneducated meat neck dulling out unsolicited advice on unsuspecting weight lifting amateurs.  Let's also not forget the myriad of exercise advice vociferated by magazines, online headlines, and television.

When taking fitness advice from others, ask yourself a couple of questions.

1. Is this person credible?  A fitness professional should be able to readily produce proof of accrediation from a reputable organization or have received adequate education in his or her field.  Never be afraid to ask for referrals as well as for the individual's work experience.  If he or she is a trainer as well as bartender or musician on the side, you may want to rethink the advice.

2. Does what he or she says/does make sense?  I see this alot in Bootcamps in particular.  Sure the exercise is hardcore and grueling, and you're working up a great sweat, but does it synergistically fit in line with other things that you're doing to achieve your goals.  I've seen lots of exercise "professionals" deliver a great workout with a severe disconnect from what's really effective, effecient, and beneficial.  If he or she has a reasonable explanation behind why you're doing what you're doing, carry on.  If not, abort mission.

3. Am I getting closer to my goals by following his/her advice?  If you've been taking the same spinning class for the past 3 years, and you are none the bit leaner for your efforts, it may be time to rethink your training.  Same holds true for working with a trainer or any other program you may be following.  You should constantly be getting leaner, fitter, or stronger.  Maintenance is fine too if you've already reached your goal.  But a program that's keeping you in a holding pattern of overfat or none the stronger may need some new direction.