5 myths the fitness industry doesn't want you to know about:
Myth 1: training abs gives you a 6 pack.
You see videos like these every day:
"10 minute ab workout"
"Get a 6 pack in 22 days"
"This secret exercise that got me visible abs"
It's all bullshit.
You see videos like these every day:
"10 minute ab workout"
"Get a 6 pack in 22 days"
"This secret exercise that got me visible abs"
It's all bullshit.
The truth is everyone has abs that are capable of being visible.
It's just covered by a layer of fat for most people.
Fat loss = getting a 6 pack.
Fat loss comes down to eating in a calorie deficit + a high protein diet.
It's just covered by a layer of fat for most people.
Fat loss = getting a 6 pack.
Fat loss comes down to eating in a calorie deficit + a high protein diet.
Being in a calorie deficit for a prolonged period of time will result in fat loss.
If you do this for long enough, you will reveal your 6 pack.
The duration to get visible abs depends on:
1. Your current body fat percentage
2. Your natural fat distribution
If you do this for long enough, you will reveal your 6 pack.
The duration to get visible abs depends on:
1. Your current body fat percentage
2. Your natural fat distribution
A solid calorie deficit is 300-500.
Start with a moderate calorie deficit and increase your deficit overtime when fat loss starts to slow down.
Aim to lose 0.5% to 1% of your total body weight a week.
Start with a moderate calorie deficit and increase your deficit overtime when fat loss starts to slow down.
Aim to lose 0.5% to 1% of your total body weight a week.
Myth 2: Creatine loading is necessary for optimal results.
Creatine loading is taking 4-5 servings of creatine for the first week.
Supplement companies says this increases the effects.
Creatine loading is taking 4-5 servings of creatine for the first week.
Supplement companies says this increases the effects.
There has been several independent studies that prove that a loading phase does not result in greater performance.
This myth was coined by the supplement industry so they could sell more product.
If everyone did a loading phase, they would finish their supply quicker.
And buy more creatine in the long term.
If everyone did a loading phase, they would finish their supply quicker.
And buy more creatine in the long term.
The truth is 5 grams of Creatine monohydrate is more than enough.
Benefits of creatine include:
- Increased strength
- Improved endurance
- Improved cognitive function
- Increased rate of muscle hypertrophy
Benefits of creatine include:
- Increased strength
- Improved endurance
- Improved cognitive function
- Increased rate of muscle hypertrophy
Myth 3: Fitness influencers use the products they promote.
Influencers and coaches are different.
Influencers make their money through brand deals, sponsorships and affiliate marketing.
Coaches make their money through client results.
Influencers and coaches are different.
Influencers make their money through brand deals, sponsorships and affiliate marketing.
Coaches make their money through client results.
Juice heads promoting resistance bands, saying that's how they built their physique.
Or girls with plastic bodies telling you to drink Fit Tea or use waist slimmers.
Or girls with plastic bodies telling you to drink Fit Tea or use waist slimmers.
When in reality their physique is a result of one or more of the following:
- Performance enhancing drugs
- Training hard for 10+ years
- Incredible genetics
- Extreme diets
- Performance enhancing drugs
- Training hard for 10+ years
- Incredible genetics
- Extreme diets
These "influencers" have affiliate codes.
Every time you buy one of these products they promote using their code...
They get a commision.
And they aren't liable if the product doesn't work for you.
Every time you buy one of these products they promote using their code...
They get a commision.
And they aren't liable if the product doesn't work for you.
Myth 4: You can spot reduce fat.
Spot reducing fat = doing certain exercises to reduce fat in a particular body part.
You see it all the time:
"4 exercises to lose your love handles"
"3 simple tricks to lose belly fat"
"How to lose arm fat"
Spot reducing fat = doing certain exercises to reduce fat in a particular body part.
You see it all the time:
"4 exercises to lose your love handles"
"3 simple tricks to lose belly fat"
"How to lose arm fat"
When in reality, everyone stores fat differently.
Some people store most of their fat on their legs, arms, stomach, back etc
And you will also lose fat in different places at a different rate.
Some people store most of their fat on their legs, arms, stomach, back etc
And you will also lose fat in different places at a different rate.
The only thing you can control is how much muscle you build in specific body parts.
So let's say you want to get more defined arms:
It makes sense to train your arms with more frequency and volume.
So let's say you want to get more defined arms:
It makes sense to train your arms with more frequency and volume.
This won't make your arms lose fat, this will make your arms build more muscle.
Which means the percentage of fat to muscle is decreased so your arms look leaner.
Which means the percentage of fat to muscle is decreased so your arms look leaner.
Myth 5: No pain, no gain.
You shouldn't dread working out.
You shouldn't be so tired from your workouts that you can't do anything the rest of the day.
You shouldn't dread working out.
You shouldn't be so tired from your workouts that you can't do anything the rest of the day.
You shouldn't need to be in pain to make progress.
This phrase discourages a lot of people from trying to start their fitness journey.
This phrase discourages a lot of people from trying to start their fitness journey.
The only way you are going to achieve substantial long term results is if your training and nutrition are sustainable.
Doing hours of cardio a day and eating a restrictive diet will cause you pain.
And you will get results.
But this will only last for a couple weeks at most.
And you will get results.
But this will only last for a couple weeks at most.
Your will power will eventually run out and you will gain all the weight back.
Making all the sacrifices you made completely useless.
Making all the sacrifices you made completely useless.
Instead, start slow.
Set small goals and slowly demand more form yourself.
Start by cooking 1 meal a day, then 2, then 3.
Start by walking 1 mile a day, then 2, then 3.
Start by going to the gym once a week, then twice, then thrice.
Set small goals and slowly demand more form yourself.
Start by cooking 1 meal a day, then 2, then 3.
Start by walking 1 mile a day, then 2, then 3.
Start by going to the gym once a week, then twice, then thrice.
Easing your way into your fitness goals ensures you:
- Gain momentum
- Enjoy the process
- Don't sacrifice your family/social life
- Gain momentum
- Enjoy the process
- Don't sacrifice your family/social life
To recap:
1. Training abs ≠ getting a 6 pack
2. Creatine loading is pointless
3. Influencers don't use their own products
4. You can't spot reduce fat
5. Sustainability > rapid results
1. Training abs ≠ getting a 6 pack
2. Creatine loading is pointless
3. Influencers don't use their own products
4. You can't spot reduce fat
5. Sustainability > rapid results
That's it from me :)
If you learned something new today, I'd really appreciate if you:
1. Gave the first tweet a RT so more people can avoid the BS myths (and it helps the algo)
2. Follow @TheCoachRaj for more threads like this one.
Appreciate you guys big time 🙏🏽
If you learned something new today, I'd really appreciate if you:
1. Gave the first tweet a RT so more people can avoid the BS myths (and it helps the algo)
2. Follow @TheCoachRaj for more threads like this one.
Appreciate you guys big time 🙏🏽
I only have 2 more coaching spots left this month.
If you are a high performer and want to optimise your health, sleep and performance.
DM me "GO" 👇🏽
(Not cheap. Must be willing to invest)
If you are a high performer and want to optimise your health, sleep and performance.
DM me "GO" 👇🏽
(Not cheap. Must be willing to invest)
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