There are very few fitness questions that have a definite answer. Cookie cutter programs do not necessarily work for everyone, because our bodies are different internally and externally. Everyone has different limb lengths, which could make certain exercises easier or more challenging. Then there are people that are lactose intolerant and can’t take regular protein supplements. And then there are the ones that can get great results from what seems like very little work in the gym.
That being said, there are few things that most people can agree on when it comes to fitness advice.
We’ve compiled a list of things you absolutely need or should avoid if you want results.
Need – Sleep
Do NOT underestimate the importance of sleep. We need sleep to recover both mentally and physically. MOST people need 7 to 9 hours per night. Some can get away with 6 and some can get away with less, but not for a long time.
Need – Protein
If you want to build muscle you need adequate amounts of protein, and yes, that applies to the ladies. You will not get ‘bulky’ unless you train for it. Protein will help you to rebuild tissues in the body after breaking them down during a workout. Aim for about 1 gram per pound of body weight.
Need – Water
Think about it like this. Our bodies are 50-65% water, with the human brain being 75% water. What is the point? Water is important.
Avoid – Lack of Consistency
The greatest workout program in the world will not work if you are not consistent. Did you know that 67% of people with gym memberships do not go? Do you think they get results? The takeaway – doing something consistently is better than doing nothing.
Avoid – Crazy Dieting
Never go ‘on a diet’ again. You do not need to be on one. The goal should be to eat well MOST of the time. Unless you plan on competing at some level or make a living off of fitness (think bikini competitor or bodybuilder), you do not need to go crazy with your diet. Most of us can fall off from time to time and be ok. Aim to change your pattern of eating gradually overtime. The bigger the change, the less likely you are to stick to it so start small and work your way up over time.
Avoid – Supplements
What we mean here is avoid supplements BEFORE getting your diet in order. By diet we mean your pattern of eating. If you are not eating enough protein, that creatine supplement will not do much for your goals. Get your diet in check and fill in gaps with supplements. AKA SUPPLEMENT your diet.