What are some harsh truths of getting fit and maintaining fitness?

As a personal trainer, I’ve explored numerous strategies for optimizing nutrition and training at fitness centers, from keto/low carb to low fat/high carb/Mediterranean dieting and intermittent fasting; among many others. As part of these explorations I tested various options like keto/low-carb eating or intermittent fasting; my training has encompassed powerlifting/strength training/bodyweight exercise/hypertrophy programs etc – each method offering something special along with important lessons learnt over time!
With my experience and research, I’ve discovered eight essential facts about fitness that will aid your journey toward your fitness objectives – these form the basis of any sustainable fitness program.

You Don’t Need to Kill Yourself in the Gym

Social media-fueled high-intensity exercise routines that have gained immense popularity are typically focused on entertainment rather than fitness; sustainable workouts with lower intensities should be prioritized for long-term wellbeing.

Establish a routine that you will adhere to for life. Be careful not to exhaust yourself too quickly as consistent effort and discipline are key components to creating long-lasting changes. Start off slowly before increasing efforts gradually as creating behaviors which reflect who you are is key for lasting change.

Prioritise Food Over Exercise

Poor diet cannot be outwitted through exercise alone. Even if you workout five times each week, its only a fraction of what it would take. Your body responds better with whole food nutrition rather than simply working out – make time to plan out, purchase, and prepare healthy meals!

There is No Magic Pill

Even after overinflated claims by fitness professionals, there are no guaranteed solutions for improving health or fitness. Shortcuts like powders or pills do not meet this criterion of true fitness which requires patience, time and a sustained effort – not something achieved overnight! To reach ultimate health or fitness, true commitment must also exist along the journey to true health or fitness – there simply no shortcuts!

You Will Want to Give Up

Brain-wave activity often pushes us in the direction of taking smaller risks or stopping completely.
At any point in our fitness journeys there can be moments when quitting seems appealing; yet persevering helps build resilience by increasing mental as well as physical endurance. Take on each challenge head-on, and become stronger.

There is No Perfect Program

The key to an effective fitness plan lies in one you enjoy and can commit to over time. Nutrition and fitness programs don’t apply equally across individuals – what works well for one might not necessarily suit another – so experiment with various approaches until you find one that best meets both your needs and life priorities.

Make It a Must, Not a Should

Exercise is integral for optimal well-being today, unlike in years gone by when living sedentarily was more the norm. We should make physical activity part of daily lives rather than making excuses not to get active!

Put exercise at the core of your daily schedule in order to protect both the long-term health of yourself and those closest to you. I make time for exercise even when that means giving up other pursuits – it allows me to be my most positive self with loved ones and customers alike!

Your health should be considered your greatest investment; take steps now to protect it!

Bad Workouts Are Part of the Journey

Every workout won’t be spectacular; in fact, some may seem downright challenging! Still, all exercises contribute toward reaching your fitness goals so take every opportunity as an opportunity for improvement and personal growth.

Keep this in mind when undertaking any exercise: the worst exercise you could possibly undertake would be one you didn’t.

You’ll Hit Your Goal, But It Won’t Be Enough

Realizing your fitness goals may prove more complex than expected. Highly successful people regularly set new goals to push themselves toward improvement – fitness should not be seen as the final objective!

Once I reach fitness milestones, it can often leave me wanting more and feeling discontented with what has been accomplished. However, it’s essential that one takes note and remains content with past accomplishments while striving towards new challenges with patience and persistence.

Whenever facing challenges related to fitness, remember you don’t need to go it alone; take comfort knowing there is help available! Consider exploring different programs or gym membership options as possible solutions; even hiring personal trainers could add extra motivation and accountability!

Uncomfortable Truths About Nutrition, Health, and Fitness

Listening to music can be relaxing and comforting; being told what you should listen to may not always be pleasant but can still prove highly useful.

There are plenty of misconceptions within the fitness and health industry. Let’s uncover a few now by uncovering some unnerving facts related to nutrition, fitness and well-being.

The drastic transformation of your body won’t occur with just a four-week plan

An impressive 4-week improvement can be realized, though don’t make the mistake of thinking it will only take months or years for someone to build a robust, muscular physique depending on his/her start position. Some gymgoers featured didn’t achieve success overnight – it took years of hard work!

Do not be discouraged; rather, this should serve as evidence that creating an optimal living style is crucial. At least some activities that you engage in this week should bring satisfaction – you will continue these same behaviors over the next week, month, or even year!

Consider any successful musician or artist. A master pianist did not make their first move on the keyboard until recently; similarly, even the greatest painter took months before creating pieces of art with their brush on canvas – these individuals put in hard and regular effort! If you want to feel slimmer, stronger or healthier – whether by diet alone or exercise – treat both as equally essential steps – be that through what food we eat or exercises performed. Don’t spend countless hours eating healthy or working out: just perform specific actions which give the greatest results frequently and consistently (this doesn’t mean spending tons of time), however.) If this applies to you then treat both methods similarly! If that means just do whatever necessary and don’t give yourself time off! If that would give results! Taking steps will bring about positive changes.

A few people are required to be more dedicated than others in order in order to reach the same result

People vary greatly in how quickly and effortlessly they gain strength, master the necessary exercises while remaining weight stable or seeming to gain it without much difficulty. Others require greater dedication; building strength takes effort; muscle-building does too; though keeping fat at bay may prove harder.

Are you one of those individuals who easily becomes overweight, needing more activity to lose weight than most (i.e. claiming genetic traits that stink)? Though that might seem frustrating at times, recognize and embrace it as the reality for what it is: just push through your goals regardless of challenges! Don’t allow obstacles hold back progress towards being your most powerful version yet!

Sometimes, it’s difficult

There may be days, or periods of time where exercising just doesn’t appeal to you – making a regular schedule difficult – so finding creative solutions to make exercise work is essential (ie: shorter exercises as opposed to the ideal 60 to 90-minute session is required; you might do whatever can in just 45 minutes!).

Motivation may not always come easily or on schedule; don’t allow this fact of life to depress you – simply accept this fact and create a plan to deal with such circumstances as best you can.

If things go well for you, take full advantage of what life brings your way and if plans falter find ways to use what resources exist to work around any limitations that exist.
Read this article on reaching Goals is hard work and most fail – here is how you can be Successful (Finally!) helping others!

It doesn’t matter if it was successful for a friend does not necessarily mean that it will work for you

Diet and fitness go hand-in-hand. As an illustration, let me use my wife and me as examples; we share daily meals together and are both physically very active. For me to reduce cholesterol I needed to become mindful about what I was consuming: this meant decreasing consumption of saturated fats while increasing oatmeal, beans, olive oil and fish consumption regularly over time – this eventually brought down my cholesterol to an acceptable level.

One friend may swear by bodyweight training; you might prefer deadlifts, squatting and/or lifting heavier and heavier weights in addition to doing bodyweight exercises as part of your barbell regimen. A colleague might vouch for how having breakfast helps shed extra weight; in contrast, skipping it may put added strain on daily productivity and well-being.

Be mindful of how your body reacts and be open to trying something different; trust that the answer lies within yourself! Your body should serve as your guide.

Health is often put as the last item on their prioritized list or not even on the list in the first place

Everybody strives for happiness with how we look and are confident when wearing what we wear, yet some individuals mistakenly assume if someone looks healthy they must also be healthy; that isn’t always the case; for instance I had tried hard to look healthy by following a balanced diet even though my cholesterol exceeded 400; this however needed lowering. At times my eating habits became unhealthy which negatively impacted social life while becoming obsessed with weight training instead of enjoying social engagement outside gym classes; my lifestyle and mentality nevertheless became healthier as a result of doing these two factors!

An appearance can often deceive. Maintaining health doesn’t just revolve around what looks good in a swimsuit – its evidenced in food choices as well as physical movement indicators like cholesterol levels and inflammation indicators that show up on blood tests or health monitors – it shows up how a person feels, their abilities to do what they enjoy doing as well. Adopting an active, healthy lifestyle will make you the most attractive version of yourself while protecting against diseases that threaten it!

Are Round Booties, an Massive Deadlift and/or Specific Arm Set Good Entries to Wellness Training Programs? Although all three may be worthwhile accomplishments or performances for improving health or improving it further, defining or performing them solely as such cannot define health either.

In the short term, that’s what people are focused on: getting slimmer to be able to put on a stunning wedding dress wedding. They also aim to shed those 10 pounds that are holding them back — which is to their detriment

What comes after we reach our targets? In order to sustain your results and meet future ones, take into consideration more than your immediate objectives when looking at ways to keep achieving outcomes you strive to attain – consider: “Can I maintain these outcomes next year – will my current approach still bring me the desired goals?” If it won’t then perhaps reevaluating current paths is in order.

Short-term goals may bring rewards in the short term; just be careful that they do not obstruct your plan in the near future.

Take this into consideration: wouldn’t it be best for your future wedding and event to look and feel fantastic while remaining stylish at any other important occasions as well?

A lot of women are misled into thinking that slimmer bodies or a slimmer physique is what makes them feel happy

As anyone familiar with my site is well aware, my advice to women is generally healthy food consumption and strength building as the basis of weight loss and improved appearance; weight reduction being side benefits of this regime. That does not mean weight reduction shouldn’t be desired: obese persons looking to eliminate joint pain could potentially improve overall health while giving themselves energy enough to play with children or walk strenuous paths without feeling faint is an ideal goal if weight is an issue – hence weight reduction being an appropriate goal!

Weight loss shouldn’t be your sole goal – rather it should serve your self-esteem, happiness and satisfaction – or cause others to like you more. I have met people who were determined to hate themselves by dieting their way into leaner bodies only to discover after reaching their objectives that they weren’t truly fulfilled with life anymore.

Compare this scenario to an individual woman who is obese, who feels fatigued by how her knees hurt when walking and feel heavy when being around children; she becomes frustrated because they become exhausted quickly when being with their loved ones and makes the commitment to improve overall health and shed some weight – in order to feel great while performing activities she enjoys more freely and to increase quality of life overall.

Keep your reasons in mind and ensure you’re doing something out of genuine motivations.

The majority of people are aware ofwhat they can do to enhance their body and health (e.g. consume a lot of natural foods and limit your intake that they consume of “less than healthy” stuff) However, they do not follow through consistently

People often try diet and fitness regimens for several months without seeing significant differences from their previous appearance; when this fails they start complaining and dismiss the approach as too simple or fail altogether! Unfortunately the truth of their failure to follow it properly lies within themselves, for either following its rules infrequently enough, or not doing the exercises regularly enough to see results.

Stay away from anything complex or “advanced” until you master the fundamentals. That means starting by eating more natural food items and protein sources; getting adequate sleep; working out at least 2 or 3 times weekly over an extended period; and eating at regular times each week over time.

Do the things that you consider essential on a consistent basis, and make changes today if they do not?

You want quick results. I want quick results. Everybody wants instant results for the effort they put into it

These factors account for why weight-burning supplements, wraps, workout programs, get-rich-quick schemes and mastermind groups exist today; everyone wants fast results quickly so marketers use this to their advantage to seduce customers to hand over money immediately. Be wary when something seems promising quickly (e.g. a fat burning supplement or get lean diet/program); inform yourself it won’t likely work (I wonder how many fat burning diet/program have you tried or heard of being attempted by your friends?)

As long as we recognize and acknowledge this characteristic that exists within ourselves, we can use it to explain its presence: an urge for minimal effort yielding quick results. However, remind yourself that success doesn’t happen overnight or effortlessly–whether its weight loss, an unassisted chin-up attempt or building an effective career require perseverance and effort from us all!

For the best answer to your query, you may must try to see what takes place

As an example, I suggest women only consume real foods and include adequate quantities of protein with each meal, in conjunction with engaging in an effective and progressive training regimen. “But Nia, will lifting heavy with squats, deadlifts, presses and chin-ups in combination with applying this nutrition knowledge help me lose fat while building an improved looking physique?”

Since I have witnessed it myself so often, the answer will probably always be in the affirmative; but, to truly learn, one needs to test things out and observe for at least 12 weeks and see if things go as expected. To truly discover something worthwhile.

There’s a lot of false information regarding fitness and diet

There are people out there spreading false information in order to further their personal gain; others might just think they’re helping by spreading accurate knowledge – making their task an interesting challenge!

Not surprisingly, I tried out Paleo eating over several years. At first, I believed low-carb was best way to maintain a healthy diet and develop leaner bodies; my nutritionist had provided research as well as experiences to support this claim; however, later I noticed my sources did not provide evidence in support of such claims (ie confirmation bias) while disregarding any experiences which suggested otherwise.

Rule of Thumb for Fitness and Nutrition Consider both sides when reading fitness and nutrition assertions, including claims made about each diet plan or food item. Look out for things you aren’t expecting while staying objective (though easier said than done – many become very rigid about their opinions about certain food items which is why many send long, angry emails defending what is just their preference.).

Know why and examine both sides of an argument to gain complete knowledge.

Before embarking on any nutrition regime, it’s essential that one understands some fundamental truths of nutrition. Research shows us that in order to be most successful, people need to consume mostly natural, not heavily processed, high nutrient density food items that contain little added sugars or additives (more about this topic below 15). Furthermore, diets which produce optimal results tend to be those which adhere strictly. Finally, for maximum success follow one consistently over time.

Certain things intended to assist can actually make the situation more difficult

As I’ve stressed on multiple occasions, no single solution works for everyone. Personally speaking, tracking calories or macronutrients (i.e. targeting an exact quantity of fats, carbs and proteins each day) leads me down an alarming path of eating unhealthy diets that lead to overeating and weight issues.

As with anything, finding out what works for YOU as an individual is of vital importance. If counting calories is something that suits you best, do so; otherwise follow simple guidelines instead; if intermittent fasting would suit you more effectively then give that option a go; don’t follow rules which could create even more anxiety or lead to obsessive tendencies instead!

Another thing I often notice: individuals start using fitness trackers to monitor how many steps they walk daily, or their heart rate, then become obsessed with burning specific amounts of calories through exercising more intense or prolonged forms of physical activity, ultimately turning exercise into an obligation instead of something pleasurable and fun. After realizing their results were subpar and when realizing this wasn’t working as intended they abandoned using trackers altogether and focused instead on improving strength training techniques to boost performance for each exercise – thus relieving stress caused by trying to achieve maximum calorie burn-off while simultaneously experiencing pleasure!

Certain tools may prove beneficial; however, for certain people certain items could lead to psychological strain and stress.

Certain people make better food choices, and then begin training, but then create obsessive eating habits and workout routines

Too often has this happened to me and even experienced it first-hand.

Good results may lead to an obsession of producing even greater outcomes, which in itself may not necessarily be bad; seeing (or feeling) your efforts bear fruit can increase motivation to continue working toward greater achievements; but there can be negative side-effects if something beneficial becomes excessive and obsessional in its pursuit.

Dieting can quickly turn into an unhealthy restriction that leads to binge eating or more serious conditions like eating disorders.

Regular workouts could easily become part of a new exercise habit and generate that familiar urge to “earn back your food”, “burn off”, or otherwise compensate for what was consumed over the weekend.

Doing something flawlessly will result in doing something “good enough.”

Example: There are those who argue the best way to consume fresh produce is fresh. Frozen doesn’t offer as many health benefits when heated in a microwave, as some would contend.

Fantastic! A busy mom determined to improve both her own and her family’s health has realized she must scrubbing, chopping and cooking vegetables herself or risk not performing “well enough”.

“Eating well” may seem challenging when faced with limited opportunities to do it regularly, especially as a busy mother is forced to make choices like purchasing broccoli from local farmers or making it yourself, only for it then be microwaved by fast-food restaurants as part of an orderly daily lunch run. Although purchasing direct may be healthier in terms of nutrition than using frozen bags of chopped broccoli from frozen bins which come heated within them, I prefer microwaved broccoli over French Fries at any fast food drive-thru every week!

Avoid becoming overwhelmed by imperfect execution; small improvements made daily are more beneficial than idealized approaches taken occasionally. Be sure to read “Eating Moderately and How to Achieve Balance.

Contrary to what some might suggest that there isn’t a “perfect diet” that works most effectively for all

Conditions that utilize diet as treatment plans aside, when it comes to dieting for fat loss specifically there’s no single most-effective diet; long term outcomes matter most here so look for one which offers optimal outcomes while helping maintain those results as much as possible. This should guide which one you ultimately follow.

People can quickly become disoriented and confused in regards to nutrition as there are so many people and resources claiming that certain food can be the “best” or “superior.” Furthermore, since these claims come backed by reviews as proof and (sometimes even scientific studies to back them up), challenging these claims becomes very challenging unless one can decode and analyze these studies properly.

Studies have demonstrated that when your total caloric and protein intake are equal, there is no specific advantage or disadvantage when choosing either low-fat or low-carb dieting to lose fat; both approaches are equally effective. Alan Aragon provided further insights in a massive body composition and diet review review which further clarifies this phenomenon.

Key Facts from the Research Report (direct quotes from it):
Diets that seek to eliminate fat tend to work by creating an ongoing caloric deficit; for those aiming at losing more fat than average, caloric restrictions might become increasingly effective in maintaining lean mass (LM). A slower weight-loss may help those already leaner keep more lean mass intact (for this purpose it might help them preserve lean mass).

Diets ranging from low-fat diets and ketogenic approaches (and all points between) have proven equally successful at improving body composition.

At present, no controlled clinical trial comparing protein intake across groups has shown any clinically meaningful reduction in fat or advantages from adopting a low carbohydrate or ketogenic diet.

Poor days, poor workouts or a bad series of meals, or even injuries are part of the normal

Some individuals allow these issues to get in their way of reaching success, often justifying this behaviour by saying things such as “Well I made some poor food choices today so why shouldn’t I just binge all weekend and start over on Monday”. There are others who allow an injury from past or current to slow their progression – often looking down upon everything they can’t do or seeing everything on a list they cannot complete with despair and disdain. While successful individuals (the vast majority of women enrolled in The Beautiful Badass Course have become rock stars!) instead prefer to focussed solely on what can be accomplished and making use of every available opportunity available to them – their focus allows for success as part of The Beautiful Badass Course has taught them.

Always find ways to immediately restore yourself on course when life throws you off course – no regret or guilt associated with returning back onto it, just get moving again.

The removal of the emotional component isn’t an easy task

Are you one of the women who has experienced that overwhelming sense of shame upon seeing an exaggerated figure on a bathroom scale that leaves an adverse impression during your day? Knowing each bite you consume as it passes brings with it shame whenever something “bad” enters their bodies can only add pressure for weight issues to develop further.

Certain individuals can take an objective measure by taking measurements inside their bathroom and using this data as objective evidence, for instance when they realize they’ve gained weight without realizing it; and use that information as motivational material (for instance: I gained 10 pounds without even realizing it; now, I plan to make healthier food choices, purchase my gym membership and begin an initial strength-training program.”).

However, some individuals cannot look at numbers with an objective mind and remain calm when processing it all. E.g.: I just lost one pound after two weeks when this should have been much greater; therefore I vow to tighten up on food choices and increase physical activity so as to see at least five-pound drop in my weight loss.”

If the emotional aspects associated with using the bathroom scale overwhelm you and are impeding progress measurement, consider alternative means. When trying to lose weight, using non-objective measurements could include how clothes fit you or waist circumference measurements may also serve as useful metrics; when working out use measures that measure workout performances such as frequency or performance.

“This is the best” or “this is the onlyway to do things” assertions are everywhere. Beware

My own mistake has been in regard to strength training: in particular, free weights were superior to machines for deadlifts and squatting with barbell. Unfortunately, however, no equipment could help those without access, who disliked workouts, or were physically incapable of undertaking these movements. I then wondered:

Unfortunately it has been disheartening for me to see more and more gyms without barbells or deadlift facilities become less welcoming for training facilities – for some this might even provide their only means for exercise – thus potentially closing them off from using these “must deadlift or else you are wasting your time!” statements. Without accessing deadlift facilities they might think there’s no hope left in doing the exercise they should have been putting time and energy into learning about themselves through lifting.

That is disgraceful and wrong on many counts.

Deadlifts, squats and press presses with a barbell may seem to be all it takes to become strong and fit – however this equipment and workout are only part of what it takes for exceptional results.

Make the most of your talents. Take full advantage of what resources are at hand to continually enhance performance, using this model as inspiration to design exercises to meet that objective.