When it comes to fitness advice, the internet is filled with countless tips and tricks. However, not all advice is created equal. In fact, some tips can be detrimental to your overall health and well-being. As a Singapore chiropractor, I’ve seen the negative effects of misguided fitness advice firsthand. To help you navigate through the sea of information, here are the 10 worst fitness tips you should definitely avoid:
10 WORST Tips to Avoid – Singapore chiropractor perspective
Weights make you bulky
This myth is especially common among women. Lifting won’t make you instantly big, to get there takes a lot of extra food and dedication. Weight will actually help with weight loss and can maintain your body size without growing bigger
Stay in the fat burning zone
Research has shown that high intensity workouts will actually result in more weight loss. The reason for this is the body continues to burn fat for hours after the workout. This means you can work at for less time (at a higher intensity) and get more results faster!
Machines are better than free weights
If you’re new to a gym the machines can be easier. However, the free weights offer a more complete workout by using more muscles groups and stabilising muscles to help you balance. This means more muscles being used and more functional strength needed in day to day life.
Workout in the morning
The best time to workout is when you can make it! Whether at sunrise or sunset it has to fit your schedule. Some people actually work better at night when more awake. Calories burnt in the day are the same no matter when. Ensure to get adequate nutrition WHENEVER you exercise.
Scales measure progress
Ever heard the phrase, “muscle weighs more than fat”? There is some truth to this. Muscles are not only more dense but also bind with water molecules, literally increasing weight in a smaller space. Measuring parts of the body, such as the hips, waist, arms, legs etc. is a better judge of your progress. Try to do this only once a week under controlled conditions (i.e. in the morning, before food on a Wednesday), as water retention can vary.
Cardio is the best way to lose fat
New research shows strength training is especially beneficial for weight loss. This is because using the big muscles in a more exertive way uses up more calories than slow and steady. Think of your car; if you constantly drive fast then stop you will use more fuel in more time than if you have a steady speed the whole time. This higher intensity translates to more calories burnt while out of the gym too.
Exercise must be everyday
While it would be ideal to get exercise everyday, it is better to be realistic and have it fit your lifestyle. If you work long hours and have a family it isn’t reasonable to hit the gym 7 days a week. This can also lead to feelings of guilt and ultimately avoiding exercise altogether. Don’t beat yourself up and do what can fit in your lifestyle without causing you to be unhappy.
If you exercise you can eat what you want
There’s an old saying, abs are made in the kitchen. No matter what kind of exercise you do, if you are putting more calories in (eating more food) than you burn (daily life and exercise), then you won’t lose weight. This does NOT mean to starve yourself either. If you cut food intake too harshly you will lose energy, slowing workouts, and your body goes into starvation mode by slowing metabolism to help you retain fat. Progressive improvements with good nutrition are important for any weight loss or muscle gain.
(For weight loss this is THE most important of the fitness tips!)
You should do cardio on an empty stomach
As fitness tips goes, this is an old one! Some research supports the idea that high intensity exercise can be effective on an empty stomach, such as sprints. However, this is not supported for cardio which can lead to your body desperately trying to hold onto fat stores instead. Either way exercise on an empty stomach can be difficult, leaving you unmotivated and tired. It’s better to enjoy the workout more and be willing to do it again than to suffer it once and lose motivation for the extra few calories it may expend.
You should feel sore after each workout
Mild soreness can be a good thing, however if it is to the point it prevent further exercise it will hamper results. This is a methodology used by the Russian Olympic weightlifting team; they don’t go to failure every workout so they can be more consistent with workouts and avoid injuries.
Is it true that “no pain, no gain” is a good approach to fitness?
No, the “no pain, no gain” approach is not recommended. Pain during exercise may indicate an injury or improper form. It’s important to listen to your body and engage in exercises that challenge you without causing excessive pain or discomfort.
Should I rely solely on weightlifting for my fitness routine?
No, a well-rounded fitness routine should include various exercises, including cardiovascular activities, flexibility training, and functional movements. Incorporating a diverse range of exercises promotes overall fitness, strength, and reduces the risk of overuse injuries.
Can extreme diets or fasting help me achieve my fitness goals?
Extreme diets or fasting are not sustainable or beneficial for long-term fitness goals. Proper nutrition is essential for overall health and fitness. Consult a healthcare professional, such as a chiropractor in Singapore, for guidance on a balanced diet that supports your fitness objectives.
Are fat-burning supplements or detox products necessary for fitness?
Fat-burning supplements and detox products are not necessary for fitness. They often promise quick results but lack scientific evidence. Focus on maintaining a balanced diet, staying hydrated, and engaging in regular exercise for sustainable fitness progress.
Can I skip warm-up exercises before a workout?
Skipping warm-up exercises is not recommended. Warm-ups prepare your body for physical activity by increasing blood flow, loosening muscles, and reducing the risk of injury. Always allocate time for a proper warm-up before your workout routine.
Is it okay to push through pain during exercise?
Pushing through pain during exercise can worsen injuries and lead to long-term damage. It’s important to differentiate between muscle fatigue and sharp or intense pain.
If you experience persistent or severe pain, consult a Chiropractor in Singapore for proper evaluation and guidance.
Since 2013, Upper Cervical Singapore Chiropractor, DC. Shaan Rai helped patients achieve greater health, relocating to Singapore in 2016 and founding Vitality Chiropractic Centres. He has an impressive track record in providing relief and solutions for people who experience nerve system problems, such as headaches, migraines, dizziness, vertigo or neurological conditions.
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For a Complimentary, no-obligation call with the Chiropractor or to book a Consultation, call +65 8438 9550 or email firstname.lastname@example.org to find out if we can help you at our Chiropractic Clinic in Singapore.
Shaan (UK) is based in Singapore. He is a GCC registered Singapore Chiropractor, completing a 5 year course at AECC, attaining his Masters in Chiropractic. His career has been specialised in neurological cases, such as migraines and vertigo. He is the Vuce President and Chairman for Outreach & Charity for Alliance of Chiropractic (AoC) and is a founder of Vitality Chiropractic Singapore. He developed the NeuroPro method, combining Upper Cervical techniques with Functional Neurology Rehab.