There are more, but this is all I can think of off the top of my head:
1) Calories in vs. Calories out for Fat Loss – PERIOD
2) Strength Training is for shaping the muscles, and cardio is for conditioning purposes. Trying to use either for fat loss was not there intended purpose.
3) Leg Press is for calves only!
4) High carb, High fat, high protien diets: whatever you want to use. They all work. My clients use them all at my gym. The only consensus is they all eat less calories than they burn. I’ve lost almost 40lbs in 12 weeks on a mostly Carb/protein diet..
5) Fasting is the easiest way to lose weight and keep weight in check.
6) The three kinds of eating: The kind that gets you fat, the kind that gets you from fat to lean, and THE ART of eating to neither gain nor lose fat.
7) “Training intensely” won’t be as intense sometimes as other times. Always train as hard as you can and don’t kick yourself if you give it your all but it feels like you didn’t do it as intensely as that one time you really did.
8) Consistency is a key between successful transformations and those who never see progress.
9) The more impressive your physique, the easier it is to be seen as a jerk or a bad person. Make an effort to smile and treat others as you would want to be treated if you were in their place. It works well.
10) Old habits may be ingrained into us to the point where we unconsciously do things…but make an effort to act as in #7. You’ll be pleasantly surprised.
11) Fat loss should be a sprint but muscle gaining is a marathon. Skinny-fat people have a combo of these…so training for them is kind of like HIIT.
12) We all have limitations in our lives. Don’t make excuses….make ways around those limitations. This goes for life, family, work and even limitations on training equipment. If you really want to transform your physique, find a way…not excuses.
13) If you don’t feel an exercise, it probably means you don’t have enough muscle there in the first place (assuming you’re doing the exercise correctly). You need some size to feel the work. Just keep going as best as you can and don’t worry about it.
14) We don’t need to know or worry about all that micro-information about training and nutrition. It just confuses people unless they can see the original studies and actually have the time to study them.
15) Find good mentors and learn from them.
16) Be careful of TMI (to much information). Specifically, I’m talking about too many mentors about the same topic/subject. Sometimes putting all your eggs in one basket **IS** a good thing…assuming that basket is knowledgeable and truthful.
17) Become a “whole and complete” person. Don’t get obsessed with just the physical. Develop your brain too…logical, philisophical, artistic.
18) Become more cultured. Don’t neglect Spiritual development. While I do have my thoughts on how you should do this, it is not the topic of this blog, so I’ll leave it as that.
19) Creatine, protein, fish oil, and a multi-vitamin are pretty much the only supplements that are needed. Even then, protein is only needed if you’re not consistently at 490-840g/week.
20) The only machines in the gym worth using are the cable machines because you can not duplicate those exercises with free-weights. All other machines keep your body in a fixed axis inevitably sacrificing your joint health long-term.
21) 3DFitness Coaching Studio is always on the cutting edge. You owe it to yourself to check it out – http://3dfitness.net
