10 Fitness Myths That You Might Still Believe

In today’s world, information is at our fingertips.  While this is a blessing, it can also be a lead to a lot of misinformation.  Here are ten fitness myths that you might still believe!

  • Myth #1:  Squatting Is Bad For Your Knees!

barbell-1-1419128

Don’t shy away from doing barbell squats next time you go to the gym!  While many people have said in the past that squats are bad for your knees, that is 100% false.  Doing squats will actually build strong muscles to support your joints rather than causing injury.

  • Myth #2:  Up The Crunches If You Want A Killer Six Pack!

Actually, crunches won’t do you any good in attaining that chiseled look you are going for!  While you may build up ab muscle, those abs will never show unless you have a lower body fat percentage.  Having abs is, in fact, almost entirely a matter of low body fat.  This is followed by genetics, but don’t use genetics as an excuse not to try.

  • Myth #3:  Stretch Before Your Workout

cat-stretch-1552634

While stretching after your workout is a great idea to avoid injury and soreness, stretching before your workout could actually cause injury!  That isn’t a guarantee but some studies have shown that doing stretches before you work out actually destabilizes your muscles.  Try doing a warm-up before your workout to get the blood flowing and you will be much better off.

  • Myth #4:  You Can Spot Reduce Fat

fat-bum-ahead-1445250

I’ve gotten into (polite)arguments about this all the time, and it is the question I get asked most through my email:  “Can you spot reduce fat?” The answer is no! You may store fat more in some areas due to genetics, but that doesn’t mean crunches can burn off the extra stomach fat.  Try a good resistance training routine, some good cardio, and a great diet to drop your body fat percentage, feel great, and look better!

  • Myth #5:  Test Boosters!

Raise your hand if you are guilty of buying test boosters!  **I guiltily had to raise my hand since I was naive starting out**  There is actually no evidence to support the possibility that natural test boosters actually work!  The only thing I am certain of with test boosters is that they are a waste of money.  Know that you aren’t buying actual prohormones or steroids so they won’t work to raise you testosterone level over natural limits, and if your testosterone is so low you think you absolutely need the help….then you could probably just get a prescription for real testosterone therapy.

  • Myth #6:  Lifting Weights Will Make You Look Like A BodyBuilder

A lot of women don’t want to look weights because they are afraid of looking “bulky”.  Trust me, due to genetics and hormones you won’t get that bulky look.  You’ll look fine unless you start taking steroids and other than that, you’ll be able to control how far you take it in the weight room!  So keep calm, and keep lifting!

  • Myth #7:  Sweating Means You Burned More Calories

Sorry to rain on that sweaty parade of yours…

While sweating can sometimes be a great indicator of a hard day’s work in the gym, it can also mean that it was just really hot.  Sweating is your body’s physiological response to being overheated.  Nevertheless, keep working hard in the gym and keep sweating and you will burn more calories through perseverance.

  • Myth #8:  Running is Bad For Your Knees

IMG_0976

I did a little bit of research on this and found that running actually isn’t that hard on your knees!  The knees of older runners compared to other people of the same age were of no worse condition.  I would like to add that you should probably still wear a nice running shoe and throw in some squats!

  • Myth #9:  Muscle Weighs More Than Fat

scales-1536960

This is just funny!  I read this on someone’s blog post one day and had a real laugh, because I’ve even said this before(and I bet some of you have too):  “Muscle weighs more than fat?”  How though?  How much does a pound of muscle weigh? A pound.  How much does a pound of fat weigh?  A pound.

Muscle is leaner than fat!  But it certainly doesn’t weigh more!

  • Myth #10:  Cardio Will Give You A 48 Hour AfterBurn

The statement itself is true, but you don’t benefit nearly as much from this afterburn as you think.  Some experts say that you will only burn 20 extra calories a day!  Weight training will give a slightly higher afterburn but it still isn’t anything significant.  Therefore, if you really want to lose weight you’ll probably just have to do more cardio or add intensity!  If you still don’t lose weight, then try dropping your calories.

..and there you have it!  Ten fitness myths that you may have still believed!  I hope you benefited from reading this post! 

Train hard and train smart!  Make sure you have some maxed out muscles!

The Key To Climbing to the Top and Why YOU Should Do It Today

key-to-the-life-1556450

I always try to make posts that I hope can help my viewers and subscribers, and so I usually try to leave the point of focus off of myself. The problems or help guides that I post may be something I found useful for me, but I write it out to you.

The truth is, I write a lot of things out to you that I wish I had known a long time ago.  There’s always so many things I wish I had known two years ago or three years ago and the only thing I can do now is pass what I know down to people who are high school age, or any age really.  If I can be anything, I can try to be like a big brother. 

And so today I want to tell you what has been on my mind.  I want to tell you what I did today and what really has me thinking about life and success.  Again, I’m doing this because I want to motivate you.

Work

I went into work today and, as usual, I wasn’t really happy.  It’s not that my job is very hard and it is not like anyone treats me bad there either, but today has been extremely different.  While I’m thankful for the job, I realized that it’s a stepping stone for me.  I need the job at the moment because I have debt to pay.  My plan is to go back to school for nutrition and be well on my way to success(for those of you who don’t know, my name is Christian Boyles, and I have a lot to say to you about my battle with Crohn’s and how I want to help people with nutrition, click here or here).

As I said, I walked into work today and immediately I felt depressed.  In that moment, it is just draining to think that I want to help people with nutrition and training, but I’m at a Walmart stocking soda.  Again, I’m thankful for the job I have but I know I am meant to do much more.  

“…I am meant to do much more.”  

So I got off work, got home, and began to think.  Honestly, I was still depressed.  It was almost like I was in kind of a funk, but then I realized that there are things in life that you have control over and there are things in life that you don’t.  And I know one thing for sure!  I can’t help it that I grew up without a lot of money to help me with an easier transition through college.  I can’t help it that all of that happened and it led me to where I’m at today.  But there is something I can do.  

I can acknowledge that I am far better off than I was a year ago, and I am moving in a much more positive direction.

I have to credit my current success to three things:

  1. Incredible People in my Life – If it weren’t for my great-grandmother who raised me, I wouldn’t be who I am today.  If it wasn’t for my mom giving me tough times, I wouldn’t be who I am today.  It was the challenges that my mother presented in my youth and the love that my great-grandmother gave me that ultimately molded who I am today.  And it’s not like everything going on in my life is a direct result of two people.  It seems that there are always people who come and go, but they are like shooting stars.  You see them for a moment and it’s a beautiful site, like looking up at that night sky, because they can really do something positive in your life that can really impact who you will become.
  2. My Personality – This is 100% the most conceited thing I have to say.  However, if I wasn’t as nice to people then I know they wouldn’t have been so nice to me.  I have always tried to be good to people, and it has always worked out well for me.  I try to give my best to those around me and it always seems that I attract people that are kind and want nothing more than to see me succeed.
  3. I Found my Passion after Bad Things Happened – As I mentioned in some of the hyperlinks above, I have Crohn’s disease.  This disease has always been a challenge for me.  It has made me so sick that I’ve thought I was dying at times and I have definitely had my fair share of spiritual experiences.  I have asked questions like “Why me?” I have thought about my life and re-evaluated multiple times.  It wasn’t until the last time that I got sick that I said Enough is ENOUGH!”  I knew right away that this time would be different.  I knew that if there’s a God or some rule to our universe, that He or It was leading me to confront my problems and make something positive of it.  At least that is how I chose to view the situation.  I finally decided that I am passionate about health and wellness, and living the best life possible.  I decided that I would begin writing this blog and reaching out in an effort to reach as many people as I can.

And of course, this morning, I realized that today is the day.  I realized that today is always the day to do your absolute best.  There is never a better day than today.  You don’t have to wait until tomorrow, and you don’t have to take time to plan things.  If there is something you love, and if there is something positive that you have to give the world…….then go out and do it.

So that is why, today, I have written this long post.  I’ve written this in hopes to inspire, and also because this was needed.  I try to give you content everyday, but today was the day for something special.  And every day should be..

Fast-Paced Life Can Slow Gainz

Today, I went to the gym with the goal in mind of crushing back and biceps. I got there and I talked to my friend who is insanely strong and going to do some bodybuilding competitions early next year.

It’s natural to feel somewhat weak when you’re working out in front of someone who is a lot further along in their physical development than yourself, but I felt a different kind of ‘nudge’. The kind of nudge that was telling me I have been doing something wrong. Although my gains in the gym have been fine, I still lacked in some areas much more than others. My biceps have been my weakest point. I noticed that my forearms were small. I also realized I have been doing the same weight on most of my workouts for a month.

I’ve said it before and I’ll say it again before I get too far ahead of myself:  THE NUMBER ONE THING IS CONSISTENCY. It’s keeping at it through thick and thin that is most important. However, once in a while you should examine yourself and make sure that you are having some improvement. I did that and I realized I’ve had none in a month.
So I did some thinking and I truly believe it’s a result of too much stress. I’ve been stressed by work and hanging out with friends and having just turned 21 and there always seems to be something going on. Also, I have to think about college. So you’d think that just having stuff on my mind shouldn’t bother me, but it’s more than that. 

When you’re always on the run, sometimes you forget to focus on your direction; sometimes you need to slow it down. My life has been so fast paced lately that I have eaten less and haven’t worked out as hard as I believe I should have. These kinds of things are fine if your goal is to maintain the muscle mass you have, and if you’re a beginner you’ll get stronger anyways…however, after a while working out you need to focus on your lifestyle and shut out the noise from the outside world. Focus on your goals, what kind of training and diet you need, and place it first. Finally, and possibly most importantly, get plenty of rest as your body needs to heal. 

Going through these plans I know I will continue to grow, and if you do the same it is my belief you will too. Done.