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I have been in the fitness industry since I was a young child - and I have gone through almost every fitness trend and fad since 2010. This being said, I have changed my training regime almost as much as I have changed my fitness core beliefs.
Everyone is always growing and changing, and it is important to stay knowledgeable in current studies and data in order to be the best coach and athlete you can be.
"Cardio is necessary for fat loss"
It is often believed that you have to spend XX amount of allotted time running on the treadmill, biking, or walking outside to ever lose any weight. During my marathon training era I definitely believed this.
However, with excessive cardio you may see weight loss it is often not fat loss and instead heavily muscle loss. This is why diet is such a huge factor in fat loss - ie eating 1g of protein per lb of body weight - and much more important to focus on than cardio.
As the saying goes, abs are made in the kitchen not in the gym. While I support living a healthy lifestyle full of various forms of movement, the real motivating force behind your fat loss is your diet and eating in a calorie deficit.
"We all have the same 24 hours"
This is a very common rebuttal I have seen fitness enthusiasts use to individuals who do not work out or cannot work out due to time restraints. It is something that I ignorantly believed growing up and have come to not believe anymore. To some degree, fitness and health can be prioritized by everyone in different ways but it almost never looks exactly the same for two different people.
Rather than blaming and shaming individuals whose 24 hours look different than yours without a 2 hour gym session and 3 hour meal prepping time, we can instead support and encourage small wins for those until they can and want to prioritize fitness more.
"You should never drink diet coke"
This is s a controversial hot-take for people in and out of the fitness community. Everything we consume is made from chemicals, and just because something says it is “natural” does not make it healthy (ie tobacco plant).
When you choose a diet soda compared to a regular soda the only thing that happens is you consume fewer calories. Aspartame is labeled as a 2b carcinogen (meaning it is "possibly carcinogenic to humans"), and that is 100% a reason for people to not want to consume items with aspartame in them.
However, there are several type 1 carcinogens that are natural and much worse including alcohol and cured meats. I always promote choosing your evil - low calories or low chemicals!
At Pittsburgh FIT, all of our coaches take a human-first approach when it comes to coaching. Sure there may be better choices, and there are definitely worse ones, but what's important first and foremost is facilitating change.
Changes like FAD diets and extreme supplement routines are not sustainable. Small behavior changes that stack over time are what allow you to enjoy the process AND get result!
If you want to learn more about what specific habits we want to help you with, CLICK HERE to meet with us for free to get a custom built-for-you plan to help you achieve your goals.
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