3 tips for dealing with contradictory training and fitness plans
Google has tips on how to get in shape, and you'll see thousands of videos, articles, posts, and tweets – and most of them offer very different advice.
There is conflicting information from all directions, and you can not figure out who or what to believe. So you are at the end of this and that, jump from one thing to the next and never really do anything consistently. In the meantime, your accomplishments are non-existent, your goals are unattainable, and you are humble that all your efforts were just a massive waste of time and effort.
If you feel that you are drowning in a sea of information and you do not know what to do, you can take three simple steps to separate fitness facts from fiction. Future-proof against BS, defend against the overload of fitness information and set out on track for a fitter, healthier business.
Find Your Own Best Path
When I started lifting weights, it seemed like there was no one could agree on the type of exercise program best suited for muscle growth. Everyone seemed to have a completely different opinion, and everyone insisted their path was the best.
Surely they could not all be right. Or could you?
Indeed, research shows that some people respond much better to certain diets and exercise programs than others. A study published in the Journal of Strength and Conditioning Research shows that about three out of ten subjects saw faster muscle growth when training a muscle five times a week. Another four out of ten achieved faster results when training the same muscle two or three times a week. The others made similar progress, no matter how many times each muscle was trained.
In terms of nutrition this is similar. In a study from 201
Australian researchers investigated how three months of low-carb diets impacted the lifting performance of a group of competitive athletes.
Whether the lifters followed a ketogenic or a normal diet was the average power gain was nearly identical. The problem with averaging, however, is that they can mask individual performance changes. A closer look at the results shows that different people responded differently to the same diet.
Three of the ten subjects achieved better strength gains in the ketogenic diet. They saw exactly the same results, no matter what diet they followed. The other six saw their profits as they reduced carbohydrates.
In other words, individuals can respond very differently to the same diet and exercise program. That's one of the reasons why there are so many conflicting advices on how to get in shape. The "best way" for a person to exercise and eat can be very different from someone else's "best way" – and you will only experience what works for you through experience.
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Put a Rat in a Labyrinth and automatically explore a newly opened section of the Labyrinth Mammals have a penchant for novelty – and humans are no different.
"The brain is constructed to ignore the old and concentrate on the new," wrote Dr. Russell Poldrack, Professor of Psychology and Research at Stanford "The novelty is probably one of the strongest signals to see what we're looking for. This is very meaningful from an evolutionary perspective, because we do not want to spend all our time and energy on noticing the many things around us, that do not change from day to day. "
Novelty makes you happy Fresh experiences of any kind usually trigger the release of chemicals in the brain that make us feel good However, obscurities also have a dark side. It's easy to be "enchanted" by the chemical novelty associated with novelty, especially when the rush is so easily accessible via a phone, tablet or computer.
Reading so-called "new and revolutionary" ways to get in shape can feel good. And some of them can be useful (occasionally). However, the constant search for something new can easily backfire and lead you in the wrong direction.
In the fitness industry, new ideas are often considered superior. Not because they are actually better, but because they are new. Originality seems to take precedence over effectiveness. Old solutions are sometimes considered less valuable because we already know about them.
The truth is, much of what is new and revolutionary in nutrition and exercise is either not new or highly controversial and highly speculative. If you study the research closely, it turns out that some of them will inevitably be wrong.
You do not necessarily need something new or unique to be in better shape than you are now (outside the methods that are new to you, of course). That's because proven methods often do the job just as well. There really is nothing new under the sun, as the old saying goes, just the story you do not know yet. That also applies to some extent to fitness.
"Progress often hides behind boring solutions and underused insights," writes Atomic Habits author James Clear . "You do not need any further information. You do not need a better strategy. All you have to do is do what already works. "
Focus on the relentless execution of the basics