How to break through the hype of the fitness industry

As I write this, I'm pushing 40 years old and I can honestly say I'm physically better off now than I've ever been. I'm not the strongest I've ever been. I'm not the thinnest I've ever been. I'm not the most muscular I've ever been.

How am I better off, you ask?

Well, that's a good question. I'm glad you asked! The main reason I can say I'm better off is that I feel better than I ever have. I move around better, I'm more flexible, and I have more energy throughout the day. The main reason is because, through trial and error, I have learned to avoid a lot of traps that I used to fall into regarding health and fitness. I'd like to help you, too!

Trap number one

Over Thinking, Reading too many Fitness Books, Magazines, and Research Studies

Now, you might be thinking, "wait, are you telling me not to educate myself?" Not exactly, no. But a lot of the time people get so hung up on the latest research, fitness craze, or exercise regime that they fail to consider other variables.

You see, for years I've been reading about the latest research, participating in fitness forum "broscience" debates, reading books and magazines etc. and there's only one thing I've found is a sure bet. If you can show me an article or study touting the benefits of a certain method or diet, I can find one that explains why it's flawed or wrong.

Should you eat five small meals a day? Should you run? Should you do cardio on leg day? Should you do isolation exercises? The list goes on and on. This is a trap because it over-complicates exercise and it intimidates the very people who need to exercise the most.

It's also a trap because those magazines, books, and even the "scientific studies" are all funded by people who are trying to sell something. Have you ever wondered why all the personal trainers you meet will tell you to eat five small meals a day? Just look at who benefits from that. If you sell protein bars, shakes, meal replacements, or other small meal products you are going profit$$$.

In the end, most people just need to get up and move. Go play tennis, frisbee golf, jog, or jump rope. You may not make the cover of your favorite fitness magazine, but you'll be better off than staying home trying to figure out the perfect fitness system

Trap Number Two

Confusing Fitness with Body Composition

This is one of the most commonly held misconceptions people have about health and fitness. We've been told for years that if you want to be skinny, you need to exercise more. Calories in minus calories out minus calories burned equals what you'll look like.

There's so many problems with this idea that I won't attempt to do more than an overview today, but the bottom line is that if you want to have lower body fat, YOU MUST DO IT THROUGH WHAT YOU EAT!!! You can exercise yourself to a lower body fat composition, but you will sacrifice a lot if you don't start with a proper diet. I'm sorry. Really...

Everyone reading this has seen fat people running day in and day out with little success. Who doesn't know the guy at the gym who has 20 inch arms and a 50 inch waist? No matter which way you look at it, steady state cardio, HIIT, power-lifting, or bodybuilding, the numbers don't add up. You can't "burn off the fat."

Most people who lose fat this way inevitably gain it back quickly when they stop exercising like crazy. I know because I've been that guy about ten times in my life.

Bottom line, fitness is about keeping your muscles, bones, and neurological system healthy so that you can move around well and enjoy life. Body composition is about eating properly.

Trap Number Three

Comparing Yourself to Other People

This one is tough, and kind of philosophical, but it's important. With all the beautiful people on magazines, in movies, on TV, and in the gym, it's easy to try to look like your favorite actor. Or that guy at the gym. Or that fitness model.

The fact is, those people aren't you. You have a real life with real complications. You have a different starting point, a different set of personal problems, and different life circumstances. The only person you need to compare yourself to is YOU.

Are you getting stronger? Are you more flexible? Is it easier to go up the stairs than it used to be? Great! That's real progress, and when you achieve it you will be encouraged to continue trying. If, however, you compare yourself to the man or woman on (insert your favorite fitness magazine) cover, chances are good you'll never get there, and you'll end up quitting.

You're way cooler than those people anyway, don't sell yourself short.

Trap Number Four

You're not Having any Fun

Fun, you say? Jogging isn't any fun.

Don't jog then.

Believe it or not, there's more than one way to get more fit. If you hate running, then play racquetball. Maybe cross-fit is more your style. Some people are into lifting weights, some people do yoga. True, there are different benefits for different styles of exercise, but if you don't enjoy something chances are good you'll give it up.

In my humble, but totally correct opinion, this is why most people fail at their New Years Resolutions to get in shape. They go to the gym, train with a "Certified Trainer," and learn all the popular exercises.

The problem is, they hate it. It's inconvenient, you have to go out of your way to get there, and it causes you pain. You'll be much better off if you can find something you enjoy doing that you'll stick to long term.

which leads to:

Trap Number Five

Obsessing over Goals

I know some people are goal oriented, but being overly concerned with short term goals can lead to overlooking the benefits of long term sustained efforts.

What do I mean? Well, take for example, the girl who's trying to lose five pounds by October so she can fit into her wedding dress. She's apt to work real hard toward that goal, probably overdoing it. If she gets there, chances are good she'll be happy with her efforts and reward herself. And again. And again...

Remember the Tortoise and the Hare? Slow and steady really does win the race when it comes to fitness. You're going to get a lot more out of life if you just accept that if you want to stay fit, you have to work at it for the rest of your life.

Make your goal long-term fitness, and if you have a bad day, week, or even month, it'll be easier to shrug it off and get going again.

Last, but not least:

Trap Number Six

Neglecting Rest and Recovery

Most people think you get stronger by lifting, faster by running, or more fit by doing cardio. The truth is, those are only the stimulus, the real magic is in the recovery.

Sleep is necessary for so many physiological functions that it just cannot be understated. If you aren't getting enough sleep your body can't repair the damage you've done, or prepare for another day's efforts properly. Not everyone needs the same amount of sleep, and each person's sleep needs may vary throughout their life. It's important to pay attention to your body and get the sleep you need.

Along with sleep, it's important to allow your body adequate recovery time. Recovery time can vary from person to person, and as we age we generally need more. If your sore, it's okay to wait another day. Remember, you are shooting for long term fitness here, and injuries are counterproductive.

Generally Intensity and Recovery are inversely related. That means the harder you work out, the more recovery time you will need to be ready to do it again. As you achieve higher levels of fitness you will gradually be able to decrease recovery time, but there is always a limit.

Take it easy. The hardest for me thing to learn about fitness was how to back off.

I hope this is helpful to someone out there. I'm sure there's plenty of people who are going to disagree with what I've said, so please let me know about it in the comments section.