8) As long as I work out 30 minutes, that gives me a pass to
do what I want for rest of the day.
You guessed it, WRONG! Working out doesn't negate a bad diet. You can’t just run a couple of miles and think well now it’s ok for you to drink and eat whatever you want the rest of the day. People think that if they exercise they don't really have to change their food/drink consumption, that it can take the place of making any serious changes to what they put inside their bodies. Any serious attempt to get healthier needs to start by understanding and changing the way you use food in your life and learn to develop a new nutrition LIFESTYLE that eliminates all the substances that masquerade as real food (highly processed foods, sweeteners – including sugar, etc.). When you get a grip on how you’re allowing your bad food/drink habits to rob you of optimal results from exercising you put yourself in a much better position to lose fat and KEEP IT OFF. When you focus first on your food/drink intake and understand why you feel the need to eat so much or why you feel you need to eat those foods that cause obesity, heart disease, diabetes, cancer, etc. then you have a better shot at maintaining the positives of weight loss and strength building that your workout program is helping you achieve in a long-term way .
You guessed it, WRONG! Working out doesn't negate a bad diet. You can’t just run a couple of miles and think well now it’s ok for you to drink and eat whatever you want the rest of the day. People think that if they exercise they don't really have to change their food/drink consumption, that it can take the place of making any serious changes to what they put inside their bodies. Any serious attempt to get healthier needs to start by understanding and changing the way you use food in your life and learn to develop a new nutrition LIFESTYLE that eliminates all the substances that masquerade as real food (highly processed foods, sweeteners – including sugar, etc.). When you get a grip on how you’re allowing your bad food/drink habits to rob you of optimal results from exercising you put yourself in a much better position to lose fat and KEEP IT OFF. When you focus first on your food/drink intake and understand why you feel the need to eat so much or why you feel you need to eat those foods that cause obesity, heart disease, diabetes, cancer, etc. then you have a better shot at maintaining the positives of weight loss and strength building that your workout program is helping you achieve in a long-term way .
9) No pain, no gain.
Feeling discomfort during a workout is expected and okay but if it's so intense you think you might pass out then it's too difficult and you're at increased risk for injuries or burnout. The programs I do, I do at MY PACE. Many times I go hard-ER and take less breaks BUT I break when I need to, whether the instructor is or not. I may add weight to some moves and I may do slower reps than they do. You have to judge for yourself. Remember the, “talk test.” And if you feel like throwing up or about to black out, here’s a novel suggestion: stop. There are also a ton of modifiers you can use if you have special medical reasons why you can’t execute the move exactly as they do. When you’re building muscle there will be soreness afterward, as the muscles repair themselves (becoming stronger) but you shouldn’t be feeling sharp or ongoing pains.
10) Stretching will help prevent injuries.
I know, we were all told this, BUT a growing number of
studies challenge this assumption. A review published in 2007 of 10 randomized
studies about stretching after or before physical activity found that
"muscle stretching does not reduce delayed-onset muscle soreness in young
healthy adults.” A study presented in 2011 at the American Academy of
Orthopaedic Surgeons found that static stretching (when you stay in place, bend
over to touch your toes, or try to pull your ankles towards your hips) before a
run neither prevents nor causes injury. Then a more recent study in Medicine
& Science and Sports & Exercise found that static stretches that last
longer than a minute could even be detrimental to performance. Now don’t
confuse this with how athletes often swing their arms and warm up before a
game. That type of DYNAMIC stretching such as high knees, walking lunges, etc.
can help move your muscles through different ranges of motions. This type of
dynamic stretching is different from clasping your limbs, because it focuses on
movement. A study published in the Journal of Strength & Conditioning
Research found professional soccer players who practiced dynamic stretching had
higher range of motion than when they practiced only static stretches. While
toe-touches and extra flexibility might be required in gymnastics or ballet,
it's irrelevant for more everyday activities like volleyball or weightlifting. I
do want to mention that the American College of Sports Medicine recommends
stretching each of the major muscle groups at least two times a week for 60
seconds per exercise. I do certain yoga poses 10-15 minutes 2 or 3 times EVERY week.
And as for working out I actually only
stretch afterward when I’ve been lifting heavier or harder than usual. I also
use my trusty cherry juice to minimize the DOMS (delayed-onset muscle soreness).
Other proven forms of relief can be as simple as a warm bath and/or Ibuprofen.
I loathe having to swallow pills so I opt for cherry juice.
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