“The most harmful misconception is that more is better, especially when it comes to cardio. Spending long periods of time doing cardio, particularly continuous, low-intensity cardio, can actually be counterproductive. It can cause the body to hold on to its energy sources … for fear that it will need them for future long, continuous exertions.”
Alternatively, short bursts of high-intensity exercises (also known as high-intensity interval training or HIIT) has been shown to burn fat, and lots of it. Thirty minutes of HIIT is much more efficient and effective than an hour of steady-state cardio.”
2.Step off the scale.
“The most harmful misconception about getting in shape is that you need to weigh less. For many people, the number on the scale shouldn’t matter. It isn’t what you weigh … The ratio of muscle to fat is far more important than the scale can reveal.”
3.Be harder on your body but easier on your self-image.
4.Start doing anything. Just make sure you like it.
5.Fall in love with exercise that changes your mood and your life, not just your body.
6.Whatever you’re doing for exercise, Switch. It. Up.
7.Get massages regularly.
8.Make sure your workouts actually make you work.
9.Set small, attainable goals you can reach along the way.
10.But have one goal that kind of terrifies you.
11.Try something new and own being a beginner.
12.Take #beastmode down a notch.
13.Take rest and recovery seriously.
14.Know that if something sounds too good to be true it definitely is.
“Any program, book, article, or trainer who promises results in X number of days (the smaller the number, the more skeptical you should be)’ should raise any number of red flags. If someone is going to promise you you’ll lose two dress sizes in a week or add 10 pounds of muscle mass in 10 days, they might as well say something equally as unrealistic as ‘and we’ll all be driving magical unicorns to work tomorrow!’”
Is it possible to shrink two dress sizes in a week? Sure. But there’s no shot it will last long-term; and any protocol or modality it took to achieve that is nothing more than a Band-Aid fix. Real results will only manifest once someone changes their habits.”