1. Your success on a weight loss program should NOT be measured by the scale. It however should be measured by how your clothes fit. I have clients who stress over what the number on the scale says. They can drop 2 pant sizes but if the scale isn’t changing they stress. Well its time to forget that number and look more into body composition, or body fat percentage that is. If your weight is staying the same, your clothing is getting loser and your body fat is dropping then you ARE on the RIGHT track.
2. If your complaining because your gym is too hot then stop. You are supposed to sweat when you work out. You are training.
3. People need to stop thinking that fitness is a temporary fix. It is a life long pursuit, a lifestyle. It has no end. Adopt it as your lifestyle, stop looking for a finish line and make it what you do, not what you have to do.
4. Its time to get more activity outside of the gym. There are 168 hours in a week. Spending 2 or 3 in the gym and the rest on your ass isn’t helping you achieve your fitness and body composition goals. Take a walk, play with your kids, go for a hike, go mountain biking, play some ball, do SOMETHING. The more, the better.
5. Guys who only bench and curl this is to you. Here is an idea: Work your lower body. Your chicken legs. Try doing some squats. Sure you can bench 300 pounds, but you can’t squat the bar. You will be surprised how much your legs are part of your fitness and overall health. Along with the other muscle building benefits of working legs.
6. People tell me all the time they can’t lose body fat but their diet is really good, so it can’t be their diet! Guess what? It’s their diet. They think their diet is great but in reality it probably sucks. Eating Lean Pockets and Lean Cuisines for every meal will leave you looking not so…”Lean”. I could come up with a candy bar and call it “The Skinny Candy Bar”. Even if it was still full of fat and sugar. Companies can get away with naming things almost anything they want. People think their doing all the right things when actually they are doing all the wrong things. Get help.
7. Women along with some men honestly think that 10 sessions with a trainer is going to get them 30 pounds learner and fix all their problems. Well its not. 10 sessions you will see tremendous changes beginning in your body and feel the effects. But true weight loss and body composition change takes a long time. 10 sessions will get you started and is a great start, but you need much more work to see serious results.
8. Athletes need to stop training like bodybuilders. You’re not a bodybuilder. Stop splitting the body into “parts”. Train your whole body, the way it works on the court or in the field. It is the total training approach that will make you a better athlete.
9. People need to fine-tune their macronutrient intake. That would be your carbs, proteins and fats. Diet is a HUGE part of your training success. Even when your diet is comprised of healthy foods and the correct calorie totals the breakdown of the macronutrients could be way out of whack causing slowed or no results. For example nuts are good for you, but if you diet consist of ½ cup of nuts at each meal your fat intake is WAY too high.
Chase Karnes, NSCA-CPT
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