Sometimes I am overwhelmed by the shear volume of misinformation surrounding physical fitness. The problem, in my opinion, is that physical fitness is an objective (not influenced by opinion, it is how it is) area of knowledge, but people tend to treat it subjectively (influenced by their opinions).

Below I would like us to take a comprehensive look at proven facts that can help us achieve our physical fitness target and perhaps debunk some common myths.

---

Facts

Weight Gain/Loss

Weight has this stigma of mystery behind it. How does it come? Where does it go? If we were to look at weight in an objective fashion we can make these conclusions:

• Fat gain or loss is a matter of calories in vs. calories out.
  
  If you eat less calories than you used then you will lose weight. This does not necessarily mean you lost body fat, it could have been water, glucose(we’ll cover that later), muscle, or waste products. If you have a caloric deficit though, you will have lost at least some amount of body weight in the form of fat.

• Ab workouts don’t burn body fat around your stomach.
  
  The idea that you can target body fat by exercising the muscles in the area is called spot reduction. There is a lot of evidence to suggest that spot reduction is a myth. Your body will take fat from areas determined by your genetics and body composition. Sorry, but abdominal workouts aren’t your fat loss answer.
  
  In fact, abdominal workouts are one of the worst fat burning activities you could do. This is because the caloric expenditure involved in an activity is directly related to the intensity of an exercise. Think about it like this – how hard would it be to work out your abs to the point that you’re gasping for breath. It would be incredibly hard.

• Building muscle will help you lose body weight.
  
  Think of your body as a finely tuned machine. Your muscles are powerful components that require a LOT of energy to operate and maintain. By building muscle mass through a proper routine (sleep well, eat well, rest enough) you are also building a higher demand for energy. And as we know, calories in vs. out controls weight gain or loss.

Building Muscle

It is not an unrealistic assumption that many people in the gym are trying to build muscle. However, problems can arise and injuries can occur without proper knowledge of the muscle building process. The good news is that it’s not overly complicated.

• Weight lifting alone does not build muscle.
  
  Let’s get the elephant in the room out of the way. The weights you lift don’t build muscle, they stimulate your muscles and break down muscle fibres. Muscle is built during the rest portion of your routine when your body recovers. Injuries can occur without proper rest such as tears, strains, tendon issues, etc. A general rule of thumb may be to take 24-48 full hours of rest when beginning strength or endurance training.

• To build muscle you need more than just protein.
  
  Your muscles are built of a complex array of materials. Although protein is an essential part of the process, there is far more to it. Muscles are built of: amino acids(protein building blocks), healthy fats, magnesium, calcium, vitamin D, potassium, iron, and the list goes on. If you are missing any of these then you are not growing muscle in an optimal fashion. Your nutrition needs to be balanced, extreme diets of only protein expose you to health risks that outweigh the reward.

• More weight vs. light weight. They both build muscle.
  
  Muscle is built through a demand for strength greater than the strength you currently have. That means that you can build basically just as much muscle by doing a higher number of reps with a lower weight as you can with a higher weight and lower reps. In fact, using more weight constantly is a great way to create major, possibly life long, injuries. The best focus is to have perfect form, complete control during the entire movement, and a full range of motion. With those three things you can ensure that you are giving yourself the best chance of success. Be cautious of doing too many reps, however, as this can also cause issues such as repetitive strain injury.

Nutrition and Diets

Unless you are living under specific circumstances (celiac, nut allergy, or other situations with dietary demands) then you are doing nothing good for your body by partaking in extreme fads. Let’s look at some realistic and proven ways to have a good diet.

• A complete diet sets you up for success.
  
  There are two basic categories: macro nutrients and micro nutrients. Macro nutrients are carbohydrates, fats, and proteins. Micro nutrients are vitamins and minerals. Your body needs a certain amount of ALL macro and micro nutrients to function. If you cut out any source completely without reason, you are impairing an essential function of your biology.
  
  At the most basic, a diet needs to have an adequate intake of all three macro nutrients and at least an occasional intake of all of the micro nutrients.
  
  When it comes to carbohydrates try to have complex carbs (polysaccharides) such as whole grains, whole oats, mushrooms, beans, etc. These grains have fibre, lower insulin impact, and other great benefits.
  
  For proteins there are nine essential amino acids(building blocks for proteins) that your body needs. By eating a variety of meats, vegetables, and fruit you will ensure you are getting all of the amino acids you need.
  
  For fats, try to entirely avoid trans fat and heavily limit saturated fats. Mono and poly-unsaturated fats which include omega fats provide optimal heart health and brain function as well as benefit various other mechanisms within your body.

• Eating fat doesn’t make you fat.
  
  Fat is just one of the basic macro nutrients that your body needs to function. Excess consumption of any of the three macro nutrients is what creates body fat. If you eat 500 grams of carbs and your body needed 400, then a portion of the 100 grams excess goes to body fat. Eating 20 grams of poly-unsaturated fats when your body needed 20 grams will not result in any weight change at all due to the fat eaten. There are calculators available to help you determine how much of each macro nutrient you need; however, if you just ensure you have a well portioned variety of foods you will generally be fine.

Is Stretching Worth it?

The short answer is yes. But we shouldn’t look at the short answers, they don’t tell the whole story. Stretching is an ideal way to preserve your joints for the future as well as improve flexibility. Stretching will help get rid of the acid buildup that causes sore muscles after intense workouts. You should stretch slowly to the point that you feel a light pull in the target muscle. Breathe slowly and concentrate on where you’re feeling the stretch.

Stretching is most beneficial after the muscle has been warmed up via light intensity activity such as walking. If you are unsure how to warm up a certain muscle you can also stretch later in the day when the muscles are more likely to already be warmed up.

What muscles should you stretch often?

• Pectoral Minor
• Sternocleidomastoid, general neck muscles
• Hamstrings, quadriceps, gluteals, and calves
• Deltoids, trapezius, and pectoral major
• Biceps, Triceps, firearm flexors and extensors
• Hip stabilizers
• Rotator Cuff
• Latissimus Dorsi
• Erector spinae

Knowledge is an absolute asset when it comes to physical fitness. By knowing what you are doing you’re setting yourself up with the highest success chance possible. If you ignore the objective nature of physical fitness you risk creating injuries that may last for years. We don’t need to memorize every facet of fitness, but it helps to have a basis.

Do you have a fitness question or thought? Let us know!