Exercising, a man doing pushup in his living room.

For many people, exercise and weight loss are seen as intrinsically linked. Between fitness industry messaging and the pervasive diet culture. It’s no surprise that we’ve developed a harmful connection between what we eat and how much we need to work out.

According to a 2018 study reported by the Centers for Disease Control and Prevention. Nearly half of American adults attempted to lose weight between 2013 and 2016. Almost 63% of those people chose exercising as a means to achieve that goal — along with consuming less food.

 

 

The desire to lose weight begins at a startlingly young age:

 

The National Eating Disorders Association reports that 40% to 60% of elementary school girls. Are concerned about their body and weight — a concern that might endure throughout life.

Meanwhile, the fitness industry has long connected working out and losing weight. Spreading the harmful belief that exercise is intended to reshape one’s body. Together, these messages can lead to a myriad of unhealthy behaviors, including exercise addiction or compulsive exercise.

The eating disorders association notes there’s a strong link between compulsive exercising and various forms of eating disorders: Between 40% and 80% of anorexia nervosa patients are prone to excessive exercise; and an estimated 90% to 95% of college students with an eating disorder belong to a fitness facility.

Recovery from an eating disorder or even just unhealthy habits can be an ongoing process and one that often isn’t linear. But if you’ve struggled with exercising in the past. That doesn’t mean you can’t have a healthy relationship with fitness in the future.

 

 

Dani Tsukerman knows all too well.

 

This particular journey is one that Dani Tsukerman knows all too well. The fitness trainer and owner of Very Personal Training, a body-positive fitness center in Brooklyn, New York. Has struggled with eating disorders since childhood and now aims to help others reframe. The way they view exercise and their bodies.

“It’s so important to remember that working out is not a punishment,” Tsukerman told HuffPost. “It is a celebration of what your body can do. It’s an opportunity to achieve, feel strong and grow.”

Carving out a new perspective can be challenging even if you’ve never dealt with an eating disorder. While there’s no universal approach. There are some concrete steps you can take to view fitness as a celebration of your body instead of a punishment.

HuffPost talked with a few experts about ways to reduce anxiety surrounding food and exercising. How to seek joy in movement, and why the fitness industry needs to become more body-positive.

 

 

 

exercising, a woman doing her jumprope.

Cavan Images via Getty Images

 

 

Choose a workout you’ll truly enjoy.

 

Restructuring your mindset should begin before your actual workout. When developing a new exercise regimen, for instance; you might want to avoid the types of movement you focused on in the past.

“It’s helpful to think about restructuring the environments that lend themselves to exercising compulsively,” said Jessi Haggerty. A Massachusetts-based registered dietitian, intuitive-eating counselor, and certified personal trainer. “For example, if running was your primary form of compulsive exercise. Therefore, try taking a dance class or yoga class and limit running as you reintroduce exercise.”

In addition to avoiding exercises that might be triggering or simply not engaging, think about what you genuinely find fun. Milwaukee-based personal trainer Chrissy King emphasizes the importance of joy within the movement.

 

“We spend so much time absorbing information about how our bodies. Are ‘supposed’ to look or what we’re ‘supposed’ to eat; and we lose touch with what we actually want and what we desire.”

– Chrissy King, personal trainer

“When it comes to movement and exercise, I encourage my clients to ask themselves, ‘What do I really like to do?’” King said. “Maybe you really love nature, so perhaps your form of movement is hiking or swimming. It’s important to question this because we spend so much time absorbing information. About how our bodies are ‘supposed to look or what we’re ‘supposed to eat, and we lose touch with what we actually want and what we desire.”

For folks who have struggled with an eating disorder in the past, reframing your mindset. Before exercise might also mean talking with a medical professional.

“For individuals with a history of an eating disorder that included unhealthy exercise behaviors. It’s important to work with a treatment team that can provide recommendations and guidelines. For reincorporating exercise into your life,” said Elisha Contner Wilkins, executive director of Veritas Collaborative. A national eating disorder recovery center for children, adolescents, and adults. “Know your limits and set boundaries.”

 

 

Maintain a healthy mindset before, during, and after your workout.

 

To get into the right headspace prior to exercise, Tsukerman suggests beginning each workout with a mindfulness practice of deep breathing, which can help unite your body and mind.

“Sit in a comfortable position on the floor and relax your neck, shoulders, hips, and anywhere else you hold tension,” she said. “Breathe in for a count of five, hold for seven, and then breathe out for five. Repeat as many times as you need. Once you feel more relaxed, set an intention for your workout.”

 

“Approach each workout by checking in with your body. And see how you’re feeling that day.”

– Dani Tsukerman, fitness trainer

 

Tsukerman added that it’s helpful to know your triggers so you can be on the lookout for them during exercise.

“For some people, setting any kind of goals can be triggering, so if that makes you anxious. Just focus on slowing down your breathing so you can be present for your workout,” she said.

“You can even keep a log to jot down what kind of workout you did and rate your feelings,” she said. Adding that any such record should be about your emotions and not a workout log.

Wilkins noted that the COVID-19 pandemic has affected the way people exercise, leading to a heightened state of anxiety for some folks.

“Changes in movement and daily activities can cause an increase in anxiety around exercise. In particular, and isolation, news, and social media can fuel this anxiety as well,” she said. Wilkins recommends that you implement coping strategies such as journaling, creating art, using mindfulness apps, and keeping the lines of communication open with loved ones.

 

 

It’s also crucial to listen to your body.

 

Pick a workout based on your body’s needs that day, rather than what you “planned” to do or feel like you “should” do.

“Approach each workout by checking in with your body and see how you’re feeling that day,” Tsukerman said. “Feeling energized and like you can conquer anything? Do some kickboxing or total body workouts. Feeling achy? Work on your flexibility and mobility. Feeling tired? Try a rebalancing yoga flow. It’s all about listening to your body and doing the workout that will make you feel fulfilled inside.”

 

 

Exercising, a man doing pushup in his living room.

Oscar Wong via Getty Images

 

 

Know that it might take time to fully untangle food and exercise.

 

Furthermore, this connection has been burn into our minds for years; unlearning it will likely require some work.

“We need to reframe how eating and exercise are joint in our brains,” Haggerty said. Noting that fitness trackers and weight loss apps make it seem as if our bodies are “like bank accounts.” The reality is quite different.

“If we intend to gain strength, improve cardiovascular conditioning. And get those feel-good endorphins form of exercising, we need to fuel our bodies adequately and consistently,” Haggerty said. “If we’re just exercising to ‘burn’ or ‘earn’ our food, we’re going to be left depleted, both physically and mentally. Think about it like this: We need to eat to move, not move to eat.”

Think about food as a source of energy, rather than something to be “rid of” after working out.

“We need to eat to exercise,” Wilkins said. “We need to provide fuel … for the activity, just as we would provide fuel for a car.”

 

“If we’re just exercising to ‘burn’ or ‘earn’ our food, we’re going to be left deplete, both physically and mentally. Think about it like this: We need to eat to move, not move to eat.”

– Jessi Haggerty, registered dietitian

 

For folks with an eating disorder history, Wilkins emphasized the importance of using recovery-focused techniques. Such as journaling or talking with a friend, to cope with anxiety surrounding food and meals.

Of course, food can be much more than fuel. As King put it, “Food is community. Food has cultural meaning. Food reminds us of our families.”

King said that thinking of food purely as energy might take the enjoyment out of it. And it’s OK to give ourselves permission to simply enjoy food. “Food helps us survive, but it can be enjoyable too because it means so much more than that. It’s how we have experienced, it’s how we share love,” she said.

 

 

The fitness industry has work to do, too.

 

Ultimately, this isn’t something individuals must change alone. The fitness industry has continuously perpetuated the idea that exercise should lead to weight loss when in reality, exercising is meant for all bodies.

“There is still a high percentage of exercise professionals with weight bias,” Wilkins said. “Many exercise-related activities are now beginning to include body-positive. Affirmations as a part of the routine, but there is still a long way to go.”

King agreed that the fitness industry has an important role to play in how people approach working out.

“A lot of people get into fitness with the idea that the goal of moving your body. Is to manipulate or shrink your body,” she said. “As people in the industry, we have to start detaching those things. Therefore, because in actuality, that doesn’t have to be the goal at all.”

 

In Conclusion

This story is part of Don’t Sweat It, a HuffPost Life series on improving your relationship with fitness. We’re giving you a guide to the latest thinking on exercise and why we’ve been conditioned to hate it in the past. Mental health and body-positive fitness experts will also offer guidance and show you how to find a routine that works for you. Find all of our coverage here.

 

 

 

World-famous physical, spiritual and mental practice/discipline.  Yoga originated in ancient India

 

 

 

My Yoga.

 

Hey Girls,

As the temperature goes down, it gets a bit difficult to do workouts early morning outdoors. It is better to do exercise indoors in winters.

Here, I will discuss how I got into yoga and how it helps me in losing weight and getting me a more flexible and toned body.

 

 

My Yoga Experience and Weight Loss

 

 

I wanted to learn yoga and practice it regularly from the day. I got few classes in school as extracurricular activities as I loved the way how easily I was doing. All those asanas as compared to others and the attention I was getting.

I searched for few classes but found it quite costly; so I decided to stick to my evening walks and a little bit of exercise. I was a bit lazy to get up early in the morning for walks and exercises. 😛

 

It was September 2012 that is last year;  I started morning walks as my dad insisted I go for morning walks rather than evening walks to get fresh air. So I thought to give the morning walk a try and started moving in the district park of my area. I saw many yoga groups in the parks, where a number of people from every age group perform.

And there was an instructor with each and every group from a particular institute. Those yoga groups made me think about yoga again but I was too shy to do yoga in the park.

 

 

Join A Good Group.

After few days I decided to join the group, that group includes only middle to old-age people. But I wanted to join yoga so I did. On the first day, I was a little nervous about whether I will be able to perform yoga asana as I did years ago. But I must say the group and instructor encouraged me, helped me a lot with asana. And appreciated me when I did asana correctly. 😀 I just love that group for support. 🙂

 

We started with few stretching exercises of arms, hands,and full body. Included some exercises for the neck and back to reduce the stiffness. And those with neck problems like me get reduce with those exercises.

 

After 15 minutes, started with asana the first asana was Suryanamaskar. And then performed various asana for various body parts. And each asana is performed to cure some or other ailments too, I was getting all this information through the instructor. Few asanas were especially for weight loss.

Another asana included was Dhanurasana, Halasana, Trikonasana, I am not good at remembering these asana names, I find it difficult. 😛

 

It took an hour to perform all asana. As the asana has to do in low intensity and 1 min of rest is done after each asana. When these asanas got finish we started with meditation and breathing exercises. This is a part of yoga and is good for mental health and plays an important role in relaxing the mind.

Exercise like pranayam, Anulom-Vilom, others. In which full concentration was on breath, how to inhale, how to exhale n all. It took 15mins.

 

Your Sessions.

So my session of yoga was of one and a half hours. I felt so good at end of the session. So relax, energetic, and seriously I was feeling fresh the whole day. Impress that I felt happy to wake up early in the morning for another session. I could not believe myself nor did my parents, when they saw me waking up early in the morning on my own. 🙂

 

The effect of yoga can be easily seen on my face, my body. I lost 2 kg in 2 months, I know the weight loss is not much. But I felt good about myself, and everyone was asking me the reason behind my toned body. 🙂

 

The weight loss in yoga is a bit slow but it is permanent. And as soon as you stop, those extra pounds will not come back. Even if you just check on your calories without exercise. But that does not mean you stop yoga after you achieve your targets.

 

For the last 2 and half months, I am on bed rest because of a ligament tear on my foot. That’s why I am off from workouts but I am missing yoga a lot. Yoga can make workouts so simple and once you start it, you will feel incomplete without it. I was the one who always ran away from workouts, and being lazy around but yoga changed me. I will never get tired of it.

If you also love yoga do share your experiences and if you never tried yoga just go and try it out. 🙂

 

 

 

 

 

 10 Different Types Of Yoga. 

 

 

 

 

World-famous physical, spiritual and mental practice/discipline.  Yoga originated in ancient India. The term can obtain from Yujir yoga (to yoke) or Yuj samadhi (to concentrate).

Yoga is practiced for several reasons like de-stress, relaxation, weight loss, inner peace, and spiritual reasons.

There are different types of yoga to practice so, it is very important to understand which type will suit you the most.

 

 

 

Different Types Of Yoga.

 

 

Different Types Of Yoga

 

 

 

Bikram.

It has only 26 poses and is good for beginners. The idea behind this type is to turn up the heat until you get 105 degrees.  Also known as “Hot Yoga”.

Its twenty-six posture exercises systematically move fresh. Oxygenated blood to one hundred percent of your body, to each organ and fiber.  Restoring all systems to healthy working order, just as Nature intended. Proper weight, muscle tone, vibrant good health, and a sense of well-being will automatically follow.

 

 

Hatha.

It focuses on slow and gentle movements and it is the best in yoga to wind down at the night. Which involves a lot of breathing exercises. Can be done once back from work as it demands slow movements.

 

 

Vinyasa.

It is the most popular type of yoga in the United States and involves a variety of changing poses. It calls for a lot of Sun Salutations and is the best fit for a person who likes to move.

 

 

Kundalini.

This type works mainly on the bast of the spine.  Expect a lot of core work on your abs and around the spine.

 

Ashtanga.

Known as “ Power Yoga”. It involves constant movements and is physically demanding.

 

Iyengar

Also well known for the use of props like wooden blocks, harnesses, cushions, and straps.  It is also good for people who have physical ailments.

 

 

Anusara.

It focuses on looking inward and seeing the light within yourself and others. It’s a great style for those new to yoga, as many of its poses allow the use of props for extra support. And there’s a lot of alignment and breathwork.

 

 

Restorative.

As the name suggests – it helps in deep relaxation at the end of hecticworkday. Restorative yoga is typically adept with props And involves only a handful of restorative poses you’ll hold for extended periods of time. But you’ll really connect your mind with your body. Expect more poses that open the chest area for breath work and more lying down than in your typical practice.

 

 

Jivamukti.

It is a type of vinyasa yoga so, is physically intense. As the name suggests it means “Liberation while living”.

 

 

Prenatal.

It is the most popular type amongst expectant mothers.  Therefore, It is also good for the women who have given birth to get back into shape.   It can help get rid of pregnancy aches.

Tips: As a beginner make sure you do not stress the body on the first sitting. And also the main secret to achieving maximum benefits is to develop a routine.

For me,  yoga has taught me to love my body.

My confession: if I do not practice yoga for days I feel low and get mood swings. The day I get back to yoga I get inner peace and happiness. The icing on the cake: my skin starts glowing 🙂

 

 

 

Injury free Weight Loss Workout Plan for beginners

Weight loss workout plan for beginners to stay injury-free. There had been many such occasions when I suffered an injury. While trying to work out beyond my comfort zone. Now that made things so serious with me that I had to be away. From all kinds of pressure on my neck and feet. That meant no weights and not even walks for months altogether. Injury while following a weight loss workout plan for beginners can be a very serious matter that needs to be addressed.

 

We all begin working out to stay fit but at times due to lack of awareness and guidance, we end up creating health problems. We injure ourselves due to ignorance and carelessness. Today let us talk about a few precautions that we need to take care of to stay away from body injuries. I have learned these things over a period of time and then applied them in my life. I was lucky to be successful in staying away from injuries since then.

 

 

 

Weight Loss Workout Plan Woman working out in a gym

Photo by bruce mars on Unsplash

 

Most injury-prone body parts

Let me begin with which body parts are most injury-prone. Also, we talk about that while working out what preventive measures one must take care of in order to prevent these.

Ankles, knee joints, heels, upper and lower back, shoulder joints and neck, hamstrings; and hips are the most vulnerable body points for any beginner to be careful about.

If you are a beginner then you need to be aware that there are certain mandatory. Along with few optional accessories that can help you avoid injuries while working out. I have suffered personally and learned it hard way. If you take care of wearing the right kind of safe accessories. Then you can never have any serious injuries. Still by chance if you get injured due to negligence, then because of these you will be able to recover very fast.

 

 

Sport Shoes

Sport Shoes are a mandatory accessory as one must never exercise in any flat shoes or slippers. Shoes need to have a good cushion, not a thin base. Your sport shoes must have cushioned yet flexible base. Nowadays all big brands make especially foam-based shoes for running purposes. These shoes are a bit expensive but surely long-lasting. It is always better to keep health your first priority. Remember if you rupture or break any tendon or joint, surely you will end up paying multiple times the cost of what you would have spent on a good pair of shoes.

 

 

 

Injury free Weight Loss Workout Plan for beginners

 

If you take care of wearing the right kind of safe accessories, then you can never have any serious injuries. Photo by Martin Katler on Unsplash

 

Wearing a pair of good shoes will always keep your heels, ankles, and tendons safe. If you have any doubt and are not very sure about how to choose your sports shoes for your particular kind of workout, read here.

 

 

Key Supports

Knee cap support is an optional choice of accessory to save your knees from undue pressure while exercising.Workouts like jumping or running or deep squats. Lunges with decent or heavyweights also require good knee support. People who have had previous injuries must use a pair of knee cap support to protect joints.

Ankle Support is another important yet optional accessory to use for beginners. To stay injury-free while following their workout plan for weight loss.  We have seen many beginners complaining about ankle pains. If you have ever suffered an ankle injury in the past, you should buy a pair of good-quality ankle support. These are really helpful but keep in mind to buy lighter ones so that they can fit in your shoes.

Heel support is optional yet a must for you if you suffer from heel pain due to any reason. I always use a pair of silicone gel cushions to secure my heels while walking.  I bought a real soft, fitting easily in my shoes, and believe me it really relaxes my heels; while working out, walking, or doing all kinds of exercises.  If you have pain in your heels, I would surely recommend you to use these supports.

A gym belt is for those fitness enthusiasts who have lower back pain. It helps in preventing back problems like slipped discs. Know that if you are into doing free weight exercises, then you might not need it. Do not buy a heavy one because a lighter in weight gym belt is easy to carry and adjustable.

 

 

In Conclusion

I hope you must have liked these few pieces of equipment and would not at all forget to use them so as to avoid injury as you begin your workout plan.

In case you are looking for a customized walk plan, you can contact us here.

 

 

 

30 new workouts include a mix of different exercises.

Shake off the winter chills this June with these AMAZING new workouts coming. To the 28 Day Weight Loss Challenge and the Healthy Mummy App! These 30 new workouts include a mix of different exercises such as Pilates, Boxing, Tabata, and Advanced Abs as well as brand new STEP and KICKBOXING workouts! Not only that, they will only take you 10 minutes to complete!

‘I don’t have time to exercise is a very common excuse many people use to avoid doing any physical activity. But EVERYONE can find 10 minutes in their day to squeeze in these awesome new workouts to get to their health goals!

 

Find out more about our ‘TAKE 10’ exercise program below!

 

  These 30 new workouts include a mix of different exercises such as Pilates,

 

 

30 NEW 10 minute workouts!

 

The ‘Take 10’ workouts are varied to avoid monotony and specific to certain muscle groups to ensure they’re all sufficiently worked out. This means you can work out once or twice a day and definitely cover all parts of your body in a week!

 

10 minutes is a short enough time that beginners or mums who may be scared to start exercise can mentally achieve the workout!

 

 

Kickboxing with Laura 

 

  These 30 new workouts include a mix of different exercises such as Pilates,

 

 

 

The amazing Laura Greenwood brings us 4 NEW kickboxing workouts. Don’t worry if you’ve never done kickboxing before, Laura will have 2 workouts for beginners and 2 advanced. Kickboxing is a great cardio workout that helps tone and build muscle and gives your metabolism a boost. It can also help to tone particular areas like the belly and love handles! Who doesn’t love the sound of that!

 

 

Pilates with Jo

 

These 30 new workouts include a mix of different exercises such as Pilates,

 

 

Our incredible Pilates trainer Joanne Ward heads up these 6 NEW Pilates workouts which are all intermediate. Pilates is the perfect exercise to help you with core strength, postural alignment, balance, and flexibility.

Joanne says, “Pilates is amazing because it works the whole body from arms, core, hips, legs, and glutes. It will make you stronger, more toned more flexible, and give you better posture.”

 

 

Step with Jade with her 30 NEW Workouts 

 

  Step with Jade with her 30 NEW Workouts 

 

 

Jade Hatcher is super excited to be doing 8 NEW Step workouts, all of which can be done on the floor as well as with a step.  There will be workouts for all ability levels, 3 beginners, 3 intermediate, and 2 advanced. These workouts, all just 10 minutes long will help you tone your glutes, hamstrings, and quadriceps as well as give you a great overall aerobic workout.

 

 

Boxing with Laura 

 

Boxing with Laura in her 30 NEW Workouts 

 

 

 

If you’ve never tried boxing before, this is the perfect opportunity to give it a go. Laura is doing 2 new boxing workouts, 1 for beginners, and 1 for advanced. Boxing is a high-impact cardio workout that can burn through those calories. 

Laura says, ‘Doing sets of 40, 45 or 60 seconds allows for particular body parts to be pushed a little further past their threshold which will give you more of a feeling of endurance’.

 

 

Advanced Abs with Jo

 

 

 

 

Target your core with these 2 NEW Advanced Ab exercises with Jo. These exercises will specifically focus on your abdominal area and include crunches, planks, bicycles, and reverse abdominals.

Jo says, “10 minutes not for the faint-hearted. For the advanced, these workouts test your core strength and create a real burn in the abdominals.”

 

 

Tabata with Jade

 

  Jade Tabata in her 30 new workout

 

 

 

If you want to burn calories fast, these 8 NEW intermediate Tabata workouts led by Jade are just for you! Tabata is a high-intensity interval training (HIIT) workout with short intense workouts that provide quicker results for increased cardiovascular capacity, endurance, and weight loss.

 

 

Are you ready to become a Healthy Mummy? Check this out

 

 

 

 

 

If you are wanting to lose weight and improve your energy – not to mention – help improve your overall health and wellbeing – our 28 Day Weight Loss Challenge is an awesome program to check out.

Our 28 Day Weight Loss Challenge includes:

  • 28 days of at home exercise routines (no gym needed) – with video instruction
  • Customizable and breastfeeding friendly meal plans (including 7 Day Cleanse)
  • Time-efficient exercises for busy mums – under 30 mins
  • Challenge combines Pilates exercises with interval and circuit training (HIIT)
  • Suitable for basic to advanced fitness levels
  • Home to thousands of EASY-TO-MAKE recipes!

To learn more about our 28 DAY WEIGHT LOSS CHALLENGE CLICK HERE or purchase our Smoothies.

 

 

 

Coach Sascha Farley

Not sure where to start? Jump into

The Healthy Mummy app

It is super extensive, with guided workouts and SO many options!

ow to fit it in exercise:

 

1. Stop the overthinking and just know that every little bit counts

Lunge through the house instead of walk, squat with each item of clothing you hang on the line, do a Dance Fit workout from the app each afternoon with the kids!

Coach Sascha Farley always makes it fun, makes it work.

 

Super Coach Sascha Farley shares her tips to find the time to exercise around the kids

 

2. Park your car further away from the shops, school drop of, etc. and walk

Walk around the block morning or afternoon. If you have babies, use the baby-wearing workouts from the app.

 

3. Create a realistic baseline routine

For example, I always set the intention of exercising three times a week as a minimum – it’s more motivating to reach your goals than setting them too big and feel like you’re failing when you miss a workout.

Try Monday, Wednesday, Friday, or whatever days work for you and go from there.

 

Super Coach Sascha Farley shares her tips to find the time to exercise around the kids

 

4. Find what’s most effective for you

While anything is better than nothing, and as I’ve said above for some crazy lifestyles, simple is best and fitting in where you can just have to work.

 

5. Go hard in the time you have

If you have the time and energy to figure out what’s most effective for you, do it! I know that HIIT workouts combined with weights see me burn the most calories and get me quick results!

Walking or running might work for the next person but it’s different for everyone. The best way to track this is with a fitness watch.

 

6. Figure out what you love!

Usually, the kind of workout that is most effective for you will be the kind of exercise you love the most as you’re more like to put you’re all into it!

Don’t do weights if you don’t love it. Find something that gets you going!

 

 

Exercise Myths, 10 Of The Biggest Diet Myths Of All Time

In this article, we’re going to look at 10 of the biggest diet and exercise myths of all time.

And don’t worry if you’ve fallen for one of these yourself – I’m not calling you out. It happens to the best of us.

Instead, my intention is to dispel these diet and exercise myths so you avoid future pitfalls, get the results you want, and have more confidence in the decisions you’re making to boost your health, fitness, and body shape.

 

 

Myths # 1: Eating carbs means you gain weight

 

Exercise myths, Eating carbs means you gain weight

 

It’s probably not the first time you’ve been told or read you should ‘avoid carbs’ if you want to lose weight. The internet is littered with articles that stress the importance of ‘avoiding carbs after 6 pm’ and describing how ‘carbs make you fat’.

Well, carbs have a bad rep. Carbs are not the enemy – here’s why.

First, let’s look at how you lose weight. All successful weight loss diets share one thing in common:

They create a ‘calorie deficit.

If you eat fewer calories than your body needs, your body has no choice but to burn its stored energy for fuel, aka fat. This leads to weight loss.

Most of the time, it doesn’t matter whether you follow a high-carb diet or a low-carb diet. As long as you successfully create a calorie deficit, you will lose weight. Fact.

That said, there are some things to consider when eating carbs.

Carbs can lead to weight gain, but not necessarily fat gain. You’ll only gain fat if you eat too many calories. If you’re in a calorie deficit but notice the scales go up, it’s likely to be water weight.

For every carb you eat, your body holds onto 2-3g of water. So the weight gain on the scales is water, not fat. The other reason for an increase in weight is usually down to increased glycogen, which are carbohydrates stored in your muscles as fuel.

Weight fluctuations throughout the week are frequent, and just because you gain weight doesn’t mean the weight you’ve gained is body fat.

Instead of letting the scales dictate your mood, focus on the factors you can control, such as creating a calorie deficit and being consistent. If you follow this path, weight loss is guaranteed.

Side Note:

Low carb diets and carb cycling can be beneficial, especially if you have a lot of weight to lose, or are at risk of developing type 2 diabetes There’s nothing wrong with going low carb, but don’t think you can’t ever have carbs again because that’s just not true.

Remember: Carbs do not make you fat, eating too many calories does.

 

 

Myths # 2: Gluten-free desserts are healthier

 

 

 

 

 

According to BBC News, it’s estimated that 8.5 million people in the UK have now gone ‘gluten-free’. I remember going through a gluten-free dessert phase, where I would go to the ‘gluten-free section’ at the supermarket and pick up a bunch of tasty treats.

I remember once buying some gluten-free cookies and angel slices. They tasted great, but I was shocked to see the calories were just as high as standard cakes.

Gluten cannot be broken down efficiently by the body, and 1-100 people have coeliac disease (an autoimmune disease) where the body has a severe reaction to gluten. So cutting out gluten isn’t a bad thing, but just because you eat gluten-free desserts, it doesn’t mean they’re healthier.

For example, from a weight-loss perspective (and presuming you don’t have coeliac disease), what do you think would be more conducive towards achieving your weight loss goal.

a) A regular chocolate brownie? That’s 320 calories.
b) A gluten-free chocolate brownie? That’s 340 calories.

Hopefully, if you read the first point in this article, you’ll realize that it’s calories that matter the most when it comes to weight loss and that the lower-calorie brownie would be a better choice.

Though, probably, no brownie would be a little better.

Just kidding. Eat whatever you like, as long as you’re in that calorie deficit.

There’s nothing wrong with ‘gluten-free’ desserts, but be sure to check the calories and ingredients before buying.

 

 

Myths # 3: The power of fat-burning foods

 

 

 

Exercise myths The power of fat-burning foods

 

 

 

Wouldn’t it be nice to go to a supermarket, pick up 20 fat-burning foods, and then wake up the next day a stone lighter?

Spoiler: there’s no such thing as a fat-burning food.

As we learned at the start of this article, weight loss comes down to calories in vs calories out.

That said, some foods can be more beneficial when trying to lose weight. For example, protein-rich foods such as steak, chicken, and eggs are called ‘thermogenic foods‘, which means your body has to burn extra calories to break them down. Other thermogenic foods include:

  • Spices
  • Green tea
  • Coconut oil

If you combine a calorie deficit with thermogenic foods, you’re onto a winner.

 

 

Exercise Myths # 4: Weight gain means body fat gain

 

 

 

 

You’ve eaten well all week, tracked your calories, trained at the gym five days in a row and you hop on the scales feeling optimistic. You’ve already imagined the numbers showing a net loss of 2-3lbs.

But you look down, and you’ve gained 2lbs.

Er, what?

You’ve done everything you’re supposed to do but you’ve gone backward – how is this fair? It can leave you feeling deflated, frustrated, and wanting to throw in the towel.

The truth is your weight will fluctuate. Weight gain does not mean fat gain. Your body is composed of three main components: fat, lean body mass (muscle, bone, and organs), and water (60% of body weight).

There will be days when your body holds onto more water, for example, through hormonal changes with your body, such as the menstrual cycle for women. Nicholas Screeton, a body transformation coach at Lep Fitness, says it’s not uncommon for women to gain ‘up to 8-12lbs during a menstrual cycle’. It’s often only water weight and will disappear as quickly as it appears.

 

 

Myths # 5: You need to eat protein straight after your workout

 

 

 

 

 

 

You’ve finished your weights workout and get chatting to your friend for 10 minutes. But then you panic because you’ve not had your protein shake.

There’s an exercise myth, that still goes around the gyms today, that you need a protein shake straight after your workout. It’s false.

There’s no doubt that protein is a crucial ingredient for changing your body shape and speeding up recovery between workouts. That said, don’t worry too much about the post-workout window, but rather the bigger picture, i.e. what you eat over 24 hours.

And, for the record, if you do like a protein shake post-workout, there’s nothing wrong with this, but don’t stress on the rare occasions when you’ve left your shake at home, or have run out of protein powder.

 

 

Exercise Myths # 6: Lifting weights makes you bulky

 

 

 

 

Thankfully there’s been a significant shift in the health and fitness industry over the last ten years. It used to be that guys lift heavy weights, and women jump around in lycra, do side leg lifts, and lift light weights for high reps.

What a load of BS.

We know that lifting weights doesn’t mean you’ll get bulky muscles. Yes, lifting heavy weights can have this impact, but 99.9% of people needn’t worry about this. Building bulky muscles doesn’t happen overnight – you have to have been training for a long time (often years), and be eating a ton of food.

Don’t fear that lifting weights will make you bulky. It’s usually the opposite – you’ll get leaner and more toned. Weight training is one of the best (arguably ‘the’ best) things you can do to transform your body shape and improve all components of fitness, from muscle tone, stamina, and mobility.

 

 

Myths # 7: Cardio is best for weight loss

 

 

Another exercise myths, Cardio is best for weight loss

 

 

 

Yes, cardio is a great thing to do. A good cardio session can burn a whopping number of calories, improve your fitness, and leave you feeling elated from the surge of endorphins you get post-workout.

Cardio is important, but to say ‘cardio is the best for weight loss isn’t accurate.

Let’s go back to weight training.

You might not burn as many calories in weight training sessions, but the more muscle you can build, the more calories you’ll burn over 24 hours.

For the best results, it’s good to combine a mixture of resistance training with cardio. For example:

Monday: weights
Tuesday: cardio
Wed: weights
Thursday: cardio
Friday: weights
Saturday: cardio
Sunday: rest

The above is just an example. You can do fewer days per week or incorporate cardio at the beginning or end of your workouts.

 

 

Myths # 8: Ab exercises can get you ripped abs

 

 

Another exercise myths, Ab exercises can get you ripped abs

 

 

Imagine if you could do 100 sit-ups per day for the next 30 days and notice a bunch of stomach flab disappears – wouldn’t that be awesome?

But the reality is you could do 1,000 sit-ups per day for the next year (not advised!) and still not have a flat midsection.

Ab exercises are essential. A strong core will support your lower back and prevent injury.

That said, most people spend too long training abs thinking they’ll lose fat solely from their stomach. I’m afraid that following celeb ab workouts from magazines isn’t going to give you the most bang for your buck.

Instead of doing thirty different plank variations, and hundreds of crunches, you’d be better off focusing on compound exercises that burn lots of calories and build large muscle groups. For example:

Deadlifts
Bench press
Squats
Lunges
Split Squats
Pull-ups
Rows

The exercises above (done correctly) will naturally work your core and have a more significant impact on helping you to get a leaner midsection.

If you like, you can still throw in some specific core exercises either at the beginning or end of your workout, but spending more than 5-10 mins on specific ab work is often not the most optimal way to spend your time in the gym.

 

 

 

Exercise Myths # 9: You have to suffer to lose weight

 

 

 

 

You see it in gyms all of the time:

People are pounding treadmills, sweating buckets, and making all sorts of grunting noises. There’s the famous saying ‘no pain, no gain’ – often interpreted as pushing yourself to the limit during every workout.

Another exercise myths, you don’t need to suffer in order to lose weight.

If all you were to do is create a calorie deficit and increase your daily steps, and you did that for the next three months, you would lose lots of weight. Yes, really – you can lose weight without making yourself throw up.

The more aggressive you go with both your diet and exercise, the more you will suffer. For example, most people will go from doing zero or little exercise to doing 5-7 workouts per week.

They will also go from eating and drinking anything they like (and usually in high quantities) to then living off chicken salads and less than half of their regular daily calories.

This is a recipe for failure and suffering, but it doesn’t have to be this way. You can still create a calorie deficit, but a smaller and more sustainable one (100-200 calories) per day, and do it over a more extended period.

The quicker you want results, the more you’ll have to suffer, and the more likely you’ll be to fall off track. If you starve your body and go too aggressive with your diet and exercise, you will likely run into trouble. How many times have you tried an extreme diet, to later fall off the bandwagon and binge?

Remember, weight loss is a marathon, not a sprint. So don’t listen to all the exercise myths out there.

 

 

Myth # 10: The more you train, the better the result

 

 

Exercise myths, The more you train, the better the result

 

 

 

More equals better right? And practice makes perfect?

This is not entirely true when it comes to working out. Your training results and progress will all depend on how quickly you recover. Trying to train at 100% effort and every single day is a recipe for disaster, fatigue, and injury.

Rather than looking at frequency alone, it’s important to assess the following:

Recovery: are you fresh for each workout, or are you going into each session tired, sore, and fatigued? If so, read these seven easy tips that will speed up your recovery.

Performance: are you getting stronger, fitter, improving your reps, speed, and time?

In regards to exercise myths, It’s not so much about quantity but quality. Once you’ve assessed those things, you can then make the right decisions about how often you train.

 

 

 

Exercise Precautions For Beginners

It is very important to take care of your form while doing exercises. Most of the injuries happen because of the wrong form instead of lifting heavy. I have seen many people doing very basic mistakes while doing very common exercises which they do almost every day. Make sure you don’t make the same mistakes. You may have read how to avoid injury at the gym, if not read it here.

 

Exercise Precautions For Beginners

 

Sit-ups – While doing sit-ups, I see people trying to bring their faces close to their knees. Instead, you should try to bring your chest close to your knees, keeping your head in line with your spine. The result of bringing your head close results in a rounded back and all the back-related problems. Your back should be completely straight while doing this.

 

 

 Exercise Precautions For Beginners

 

 

In the picture above, I have shown you the posture of deadlift because I could not find an image for situps, but this concept of the rounded and straight back is the same for all the exercise precautions.

 

 Squats – The same is applicable for squats.

 Exercise Precautions For Beginners squats

 

 

The girl on the right is doing it wrong and the one on the left is doing it right. Try to stick your glutes out while doing this move. See, this is what the girl on the left is doing. This will make sure you are doing it right in exercise precautions.

 

Standing Calf raises – This is a move that has given some problems to me lately.

 

 Exercise Precautions For Beginners calf raises

 

 

If you observe, this move makes you stand on your toes, exactly like how you stand when you wear heels, and puts a lot of pressure on your ankles.

If you feel any sort of pain in your ankles while doing this move, I would suggest do this move with a half range of motion. So, go only halfway up. That means if you are supposed to do 20 full reps, do 40 half reps. same intensity, but without the risk of injury.

 

Jumping exercises –

For any jumping exercise, don’t land flat on your heels, try to land on your toes. Landing on heels may cause problems in your heels, ankles, and back

 

Shoulder joints –

Rotator cuff warm-up, is a simple move that you can do before starting any shoulder exercise. This warms up your internal shoulder muscles hence reducing the chances of injury.

I have provided a link above where multiple exercises have been shown. You could choose to do any one of the first two as they are simple but effective and instead of the rope that he uses, you could use a 1kg dumbbell.

 

Hamstrings –

These are the muscles that most easily cramp while doing exercises. Do a few stretching moves for your hamstrings when you are going to do exercises that will involve your hams. In fact, I would suggest you do a full-body stretch before and after your workout to prevent injury. It takes a total of 10 minutes but keeps you safe.

 

Warm-up and hydration –

Do a few warm-up exercises like jumping jacks or lateral hops or rotator cuff movement after pre-workout stretching and before you start the actual routine. It will prepare your body for the workout, Read about them here.

Also, keep yourself hydrated all the time. Drink almost half a litre of water half an hour before going to the gym and while working out, keep sipping small amounts after some time.

Dry muscles are the main reasons for sudden cramps and fatigue that many people experience while working out.

So, ladies, these were few tips which if incorporated reduces the risk of injury while working out.

 Stay strong 🙂

 

 

 squats for booty

 

 

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