Facts to Improve Your Fitness, “This year I’m going to get in shape”: how many times have you made this resolution in recent years? Probably more than once, right?
Rest assured: many Quebecers find themselves in the same situation. And there are concrete ways to achieve (and maintain) your fitness goals. Sometimes it’s simply a matter of changing your approach and debunking certain preconceived ideas. Here are some myths and realities to help you adopt a better fitness strategy, now and for the long term!
A woman in her sixties follows a fitness program with weights in her hands.
It’s best to burn off your holiday calories as quickly as possible to get back in shape
FAKE
Too many people make the mistake of wanting to get back into shape as quickly as possible rather than maintaining their health on a daily basis. In other words, they aim for immediacy and intensity rather than maintenance and constancy. What if you took a new approach?
GOOD FITNESS PRACTICES: Facts to Improve Your Fitness
Be wary of “miracle” fitness solutions. When it seems too good to be true, it’s best to move on.
Avoid deadlines. Instead, opt for constant and sustained efforts every day. This way you avoid burning out and you can go at your own pace by spreading out your efforts throughout the year.
In short, instead of trying to quickly burn holiday calories, try to maintain your habits for as long as possible… ideally for the rest of your life!
The key to getting in shape is to start small, but start today
TRUE
When getting into shape, it can be difficult to know where to start. Result: you may be tempted to change every aspect of your life at once. But if you try to juggle too many balls at the same time, you risk missing them all and thus dealing a serious blow to your confidence and your motivation!
In order to stay on course and benefit from permanent changes, make a list of small actions to gradually integrate into your daily life.
SOME EXAMPLES OF ACTION THAT CAN MAKE A DIFFERENCE:
Facts to Improve Your Fitness
Take an active break of 10 minutes every hour.
Stand on the subway or during meetings.
Go for a walk outside during your lunch breaks.
Swap the car for running, walking or cycling when possible
Remember, the best way to swallow an elephant is to take it one bite at a time! The same goes for Facts to Improve Your Fitness routine. Therefore, we recommend that you limit yourself to one new gesture to integrate each week. And above all, make sure you have integrated each gesture into your routine before adding a new one. It’s the best way to overcome a sedentary lifestyle!
Good fitness requires extrinsic and long-term motivators
FAKE
One of the biggest mistakes people make when wanting to get in shape is doing it for the wrong reasons. Too often, we get back into shape for extrinsic factors, that is to say influenced by external issues, such as social status or the judgment of others. Additionally, these goals often span a long period of time (example: lose 25 pounds within six months). However, the problem with this type of objectives is that they are not very tangible and too focused on the long term.
To encourage yourself to get back in shape, it is better to opt for intrinsic and daily motivations, that is to say based on your real feeling of well-being. This way, it is much easier to maintain your motivation level while getting back into shape.
COUNT ON INSTANT REWARDS; Facts to Improve Your Fitness
Before embarking on yet another fitness program, take the time to ask yourself why you are doing it by making a list of instant wins (commonly called quick wins in English) to motivate you every day.
To help yourself, start by asking yourself how you feel:
After a walk/run in the fresh air;
At the end of a healthy meal;
After a good night’s sleep or a period of relaxation.
Do you feel proud? Energized? Zen? In a good mood? These are the kind of concrete, motivating feelings that are nice to experience every day and that give meaning to your fitness process.
A good example of intrinsic and short-term motivation
“I walk every lunchtime because it makes me feel good and gives me the energy I need to end my day in style! »
Doing a cleanse or fast is a good way to lose weight and cleanse your body Fake
It is partly because of these kinds of myths that some people fall into a yo-yo cycle (loss-gain-loss-gain) and have difficulty maintaining their weight.
FAQs ;Facts to Improve Your Fitness
Does lifting weights make you bulky?
Building significant muscle mass requires specific training, nutrition, and often a genetic predisposition. For most people, especially women, lifting weights will result in a toned and lean physique rather than bulkiness.
Do you need to exercise every day to see results?
Rest days are crucial for muscle recovery and overall performance. While consistency is key, overtraining can lead to injuries and burnout. A balanced fitness program typically includes 3-5 days of exercise per week, incorporating both cardio and strength training, with rest or active recovery days in between.
Can you target fat loss in specific areas?
You cannot target fat loss in specific areas through exercise alone. Fat loss occurs throughout the entire body based on genetics, diet, and overall activity levels.
Do you need to drink protein shakes immediately after a workout?
While post-workout nutrition is important, the timing is not as critical as once thought. Consuming protein within a couple of hours after exercising can help with muscle recovery, but what matters more is your overall protein intake throughout the day.
Are long workouts better than short ones?
Quality trumps quantity when it comes to exercise. High-intensity, shorter workouts can be just as, if not more, effective than longer sessions. HIIT workouts, for example, are known to burn more calories in less time while improving cardiovascular health and building strength.
Is it bad to exercise on an empty stomach?
Exercising on an empty stomach, or fasted cardio, can be effective for some individuals, particularly for those aiming to burn fat. However, it’s important to listen to your body; some people may feel lightheaded or fatigued without a pre-workout snack.