2014 has been a crazy year in the fitness world. Many trends have come
and gone mostly because they simply could’t deliver the results they promised.
I thought about writing an article on this subject, but my friend beat me
to it :) So… here are the 7 WORST Workout SINS Of 2014…
Workout Sin #1 - Muscle Confusion
Over the last decade, you've probably noticed how popular the concept of
muscle confusion has become, right?
While there is a possibility that you could get results doing random
workouts every day, the chances of you seeing a dramatic change in your body is
slim to none.
There's a simple principal in high level physical therapy and athletic
training circles called the S.A.I.D. principal that PROVES muscle confusion
doesn't work as well as the mainstream media wants you to believe.
The S.A.I.D principal basically says, your body only adapts (AKA burns
fat and builds lean toned muscle) to the stimulus or exercise you use. And...
other fitness experts claim that it can take 2-3 weeks for that adaptation to
be achieved.
What this means is, when you constantly do different workouts, this
adaptation (AKA body transformation) process never get's a chance to fully
express it self.
It's kind of like you wanting to walk to the store and instead of taking
long brisk steps, you take 3 steps forward and then 2 steps back. It'll work,
but it will take you forever to get there.
Workout Sin #2 - High Intensity Interval Training
Practically every new exercise program these days is using some form of
High Intensity Interval Training. The reason for this is because of a study
you've probably heard of called the Tabata study.
This study showed that people who exercised for 4 minutes using 20
seconds of work followed by 10 seconds of rest were able to get better results
then people who exercised for 60 minutes!
While this is true, most people abuse this information (usually for
marketing purposes) by neglecting to mention that the group that exercised for
only 4 minutes (all who were olympic caliber athletes) were working at 170% of
their VO2 Max!
This means that the interval group was exercising with an intensity level
that normal people like you and me will NEVER achieve.
Which then means, that most workout program that use exclusively
intervals are misleading you by doing what scientists call, "skewing the
data."
This is not to say intervals are bad. Intervals are a great way to train.
However... you must use them with another method of progression, and your
workouts need to be shorter not longer!
Which leads into the next sin...
Workout Sin #3 - You Need To Exercise More
One of the biggest problems people make when it comes to their workouts
is believing that more is always better. This is not true!
In FACT, would you believe me if I told you that you can exercise less
than 45 minutes a week and still get amazing results?
However... did you know that excess exercise can increase cortisol (AKA
the FAT STORING hormone)?
And... did you know that the only way to prevent this cortisol spike from
happening is to exercise less? Sometimes as little as just 9-minutes!
Yes I did just say that you can exercised for as little as 9-minutes and
still manage to get better results then people exercising for 45, 60 or even 90
minutes!
Workout Sin #4 - Strength Training Is Better Than Cardio
AND
Workout Sin #5 - Cardio Is Better Than Strength Training
This may be a little confusing because I'm gonna attack the 2 most
popular exercise methods t the same time.
However... stick with me, because it will all make sense soon. Let me ask
you a question to prove my point...
You've probably noticed that there are 2 types of people who exercise
regularly:
PERSON #1 - Believes Strength Training Is The Key To Burning Fat,
Building Lean Toned Muscle And Transforming Your Body.
AND
PERSON #2 - Believes That Cardio Is The Ultimate Key To Losing Fat,
Building Lean Toned Muscle And Transforming Your Body.
Now... strength training is great and it's definitely effective for
building muscle. However, I've met a few strength athletes that can lift heavy
weights, but can't walk up a flight of stairs without losing their wind.
You don't want that, do you?
NO! I didn't think so :) If you're anything like me or my clients, you
want to develop a lean body that looks great and performs great!
On the other side, cardio is great for burning fat, if it's done
correctly. Which is why cardio is not the enemy and must be viewed as another
piece of the body transformation puzzle.
So... you could go out there and follow a program that does 30 minutes of
strength and 30 minutes of cardio. However...
Since I've already pointed out that longer workouts can be less effective
and can trash your fat loss hormones, the better thing for you to do if you
want to see the amazing body transformation results you desire, is to use the newly re-discovered workout technology that I'll
share with you in a sec.
But first, let me tackle the last 2 sins...
Workout Sin #6 - You Have To Lift Weights
AND
Workout Sin #7 - Bodyweight Training Is Best
Just like cardio and strength training, you've probably noticed that
people have been dividing themselves into 2 different camps...
CAMP 1 - You Have To Lift Weights To See Results!
OR
CAMP 2 - Bodyweight Training Is The Best Way To See Results!
And... just like strength and cardio, both people are WRONG!
The best way to view exercise is to understand the signals that each
exercise is sending to your body. We already touched on this
"adaptation" above and you should know by now that the signals you
send your body during your workouts are what give you the body transformation
results you desire, NOT whether it's bodywight or lifting weights.
Even worse, when people only lift weights or only do bodyweight
exercises, they are KILLING their potential results because each type of
exercise sends a different signal to your body and the more LOUD AND CLEAR fat
burning, body transforming signals you can send, the faster your results will
be!
Now that you know the TRUTH about the 7 Workout Sins you need to AVOID, I
also wanted to share with you an ancient story about a bull that changed the
way I look at my workouts for good!
Plus, as promised... I'll show you dozens of real world body
transformations from people just like you who used this ancient workout secret
to send loud and clear body transformation signals to their bodies all in less
than an hour a week!
So… if your at all interested in learning the most powerful workout
technique nobody is talking about, that will melt the fat off your body, sculpt
lean muscles and completely transform your body in a matter of weeks... then
the Next Page will share with you
how a story about a bull from 536 BC changed my body and the bodies of
thousands of other for good...
I had heard this story before, but never really understood why it was so
important until now. Enjoy the read!
Be Awesome
