6 Fitness Truths :

Over the years I've written several fitness myths and tips columns. In a quest to simplify things for you, I've decided to provide my favorite ones. If someone said to me that they needed to get in shape and only wanted six tips to carry them through thick and thin, these would be the top six.

In essence, there would be times when this person would get stuck, experience boredom , question why something isn't working, etc. They would then simply come back to the top six and review them. From a workout perspective, I'd be willing to bet they'll find the solution to their issue.

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1. Exercise does not require a hefty time commitment. The number of days you work out does not constitute level of fitness. I see a lot of people in the gym five to six days a week, and they’d be better off playing ping pong. Consistency and level of effort is the key. I'd rather see someone work out three days per week with enthusiasm and intensity, than five inconsistent days of lackadaisical effort.

In addition, long workouts are counterproductive. Numerous studies prove that more than one hour of an intense workout increases cortisol levels. Cortisol is a catabolic hormone that, among other things, will assist in destroying muscle. Obviously an elite athlete has to work beyond this mark, but I am referring to the average workout enthusiast.

2. Change your workout. There is no best and only way to work out. In reality, it's all good if it works for you, but you don’t want to stay with any of it for too long. The body will adapt to any exercise routine in approximately four to six weeks. The body will become efficient at any workout you give it. At that point, it becomes time to change the workout and get the body challenged again. The muscular system and cardiovascular system need to re-learn new movements when you change a workout. That’s when progress accelerates.

3. "No Pain, No Gain" is a myth. There is absolutely no reason to cause pain in the gym. Natural progression is a smart method to ensure progress. This refers to slow and systematic increases in weight training, gradual increases in cardiovascular endurance and slow but steady flexibility progression.

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