What I Learned In 2014
December 28, 2014 // Fitness, Nutrition, Wellness
There’s been a lot of fitness topics researched, analyzed, and discussed in the past year. As a fitness professional and nerd, I’m constantly diving into the growing sea of information and determining the truths. Here’s what I learned in 2014.
What I Learned In 2014
Prioritize Strength — Everything Else Will Follow
When you build strength, you yield muscle tissue growth, improved reaction and coordination, and a host of long-term benefits.
Soy Is Everywhere
Processed foods, cheap products, and health gimmicks are commonplace for the most dangerous protein ingredient.
Insulin-Resistance Really Does Cause Weight Gain
It’s not just a theory anymore. If you’re ingesting sugar on a daily basis, you are damaging your insulin hormone. Read More
Nearly Everyone Fails To Eat An Optimal Amount of Vegetables
It’s really easy if you start small, and it pays dividends against cancers and diseases.
Soreness Does Not Need Stretching or Massaging
If the muscle tissue is damaged from exercise, let it rest. Stretching a torn/ripped muscle may provide temporarily sensational relief , but it only hinders the healing process.
No Two Workouts Should Be The Same
Once you build a program around your goals, make sure each workout has some sort of progression (added reps, more sets, increased weight, etc.).
Weight Training Is Also Cardio
Circuits and complexes are just as much cardiovascular as they are strength training. Plus, they are a whole hell of a lot more fun than wasting away your muscle tissue on the elliptical.
“Vegetarian-Fed” Isn’t Always A Good Thing
When an animal eats Soy & Grain feed, you will take in the same byproducts. Opt for “grass-fed” or “raised in natural environment”
Juicing Is A Scam
When you try to manipulate the natural process of chewing and digestion, you lose out on many of the benefits from the breakdown of a food.
Most People Undervalue Sleep
You can improve the quality your sleeping patterns with a few tricks. Try these: Sleep Hacks
The Deadlift Is One Of The Only Complete Exercises
This compound exercise teaches proper bending, hinging, and pulling techniques along with leg, back, and hip strength.
A Glass Of Water Does More Than Quench Thirst
Every single cellular function depends on water intake. If your water habits are sub-standard, make this your first priority.
“Eat Less, Exercise More” Is Misguided
If you exercise regularly and do not properly fuel your body with quality foods and calories, your goals of weight loss will backfire. Let your muscle system and elevated metabolism handle the caloric expenditure — you handle the proper amount of nutrient intake. New slogan: “Eat To Fuel Your Workouts”.
Kale Has More Vitamin-C Than Orange Juice
Fact.
Progress, Not Perfection
Taking a tiny, small step forward each day is the ideal practice to reach your goals.
Consistency Yields Results
‘Nuff said.
Doctor Oz Is Full Of Shit
I’ve been saying this since I first heard him speak. Looks like my intuition was right. Read More
Certain Supplements Have A Purpose
While the $6 Billion supplement industry has been scamming people for decades, certain supplements (fish oil, greens, protein powder, vitamin D, herbal remedies, etc) can help eliminate deficiencies commonly found in most people’s dietary habits.
There Is A High Correlation Between People Who Don’t Know How To Cook & Obesity
You can make your own inference.
If You Want To Make A Change, You Have To Seek Professional Guidance
Athletes use coaches. Coaches use mentors. People use experts. Find someone who can help guide you in your quest to make a change.
You Need Carbohydrates To Build Lean Muscle Tissue
Fact.
“Paleo” Is Misguided
It’s on the right track, but some of the founding theories are just plain wrong. Read More
And my personal favorite, the best thing I learned from 2014 was…
Success, Goals, and Actions Take Time.
I set out to deadlift 405 lbs. last summer and I finally reached my goal last week (watch the video here). I learned the value of patience and persistence.
I hope each and every one of you has learned something from my articles and blogging. I wish you success and prosperity as we enter 2015. All the best!
