Is getting in shape at the top of your to-do list? If you’re in it for the long haul, it may be time to let go of some common fitness misconceptions. To debunk some of these myths, we caught up with Natalie Eubank, an online nutrition coach and personal trainer at The Yard, an athletic training facility in Arlington, TN, just outside Memphis.
Natalie watches many people put in a few weeks at the gym and then quit when they don’t see results immediately. But it takes time, commitment, and strategic effort to get fit and stay that way. “If you don’t know how to eat and train for your goals, you’re just spinning your wheels,” Natalie says. Read on for more of what she wishes folks knew to help them achieve their fitness goals.
10 Things This Memphis Personal Trainer Wishes You Knew
#1: No one is judging you.
Stepping into a gym can be intimidating when surrounded by unfamiliar equipment, muscled bodybuilders, and svelte ladies and gents in their Lululemons. It’s easy to feel out of place, but the fear is all in your mind, Natalie says. “Most people have their earbuds in, their music turned up, and they’re busy focusing on themselves,” she says. “No one is looking at you, so do your own thing, and don’t be scared!”
#2: Ease into lifting weights.
You don’t have to head straight for the weights. Ease your way in! Start with cardio equipment like the treadmill or elliptical, and once you are comfortable, pick a machine to try that looks easy to use. And don’t be afraid to ask for help! Even the big, bulky guys lifting weights “are big teddy bears, and they’ll help you if you need it,” Natalie says.
#3: Weightlifting won’t bulk you up.
Women mostly worry about this, Natalie says, but it’s one of the biggest misconceptions. “No one is going to get bulky by accident,” she explains. On the contrary, adding weights to your workout is essential for building lean muscle, burning fat, and getting that toned look you crave. Plus, the older we get, the more muscle we lose, so building muscle helps you stay strong and prevent osteoporosis.
#4: Warm your muscles up before working out.
You should never jump into a workout without taking time to stretch and get your body moving first. “Nothing can stop a workout faster than pulling or straining a muscle or ligament,” Natalie says. “It’s no fun, and it’ll keep you out of the gym for a long time.” She advises clients to warm up slowly with some cardio and dynamic stretches such as toe taps, arm swings, high knees, or other exercises that stretch muscles to their full range of motion.
#5: Nutrition is just as important as fitness.
Whether you want to lose weight or gain muscle, eating right matters just as much as the hours you log at the gym. “You can do all the cardio and lift all the weights, but if you haven’t gotten your nutrition in check, you’re not going to see the results you want,” she says. To build muscle, you need adequate amounts of protein (about one gram for each pound that you weigh) and a balance of fats and carbs to fuel your energy. For a pre-workout snack, Natalie recommends sticking with easily digestible carbs like a piece of fruit or potato, which break down quickly to give you a boost. Protein shakes are also a great option!
#6: Lifting weights is necessary to burn fat.
Cardio gets your heart pumping, but if you want to burn fat, you need to pick up the weights. “The more muscle you have, the more fat you can burn, even at rest,” Natalie says. Weightlifting sessions don’t have to be super intense to pack a punch. Moving weights slowly but steadily and making a “mind-muscle connection” as you lift will keep you burning fat long after you have left the gym.
#7: You can’t spot-reduce fat from different parts of your body.
Do you have a “problem area” you want to get rid of? It would be nice if we could target specific spots and slim them down through exercise, but unfortunately, it doesn’t work like that. “Eating in a caloric deficit and losing weight will help, but your body is going to burn fat from wherever it wants to burn fat,” Natalie says. How your body stores fat is primarily determined by your sex and genetics. You can, however, build up the muscles around these areas, which in turn helps burn more fat.
#8: Soreness does not equal a good workout.
While it’s normal to feel some soreness after trying a new movement or working a muscle that hasn’t been used in a while, you shouldn’t feel sore after every workout. In fact, soreness is more likely a sign that you need to rest for a day or two. It can also mean that you need to drink more water or eat more protein. If you’re working with a trainer, it helps to be transparent about your fitness level from the get-go. “If something doesn’t feel right, speak up,” Natalie says. “Muscles that feel warm and fatigued are normal, but if your pain is hot or sharp, you need to stop and listen to your body.”
#9: Failure is a positive.
Most of us use sets and reps to measure progress during a workout, but “your body doesn’t know a rep count; it knows failure,” Natalie says. You want to take your muscles to the point of failure because that allows them to break down and build back stronger. “When you feel like you can’t lift that weight anymore, shoot for another one or two reps because that’s when you’re building and growing muscle,” she tells us.
#10: Consistency is key to seeing results.
You don’t have to be perfect, but establishing a workout routine and being as consistent as possible is a must for reaching your fitness goals. Natalie advises picking a time that works best for you and trying to stick to that at least four days a week. Seeing results takes time, so it helps to write down your fitness goals and put them in a place where you can reflect on them daily. “Motivation is fleeting, so you need to remember your why,” Natalie says.
Above all, remember that your fitness journey is unique. Just because you don’t see results as quickly as someone else doesn’t mean you aren’t on the right path. “Everybody is different, from the food they consume to the effort they put out,” Natalie says. “So stay out of the comparison trap.”
All photography courtesy of Natalie Eubank.
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