The most important aspect is not the specifics of a program or the details of a diet (though those are obviously important), but how you look at the situation. However, the ones that get most people in trouble are very simple, and are generally not that hard to overcome once they are recognized. Some are fairly extreme and beyond the scope of this guide, such as anorexia or bulimia. There can be many mental and emotional barriers to getting in better shape. Consult a nutritionist or exercise/sport scientist for the best advice. With that being said, most General Practitioners are not experts on health and fitness. Don't ignore qualified medical advice based on something you read here. The dietary advice here is pretty universal, but there may be specific medical conditions that call for different diets. If that doesn't match what this guide says to do, don't follow this guide. Should I follow this guide?Īnyone with a diagnosed medical condition should follow their doctor's advice on what activity level is safe for them. I have an injury/disability/chronic health problem. If you do ab exercises, do them to failure, holding a heavy plate if needed. Although abdominal exercises rarely make a difference in how you look, they can be beneficial for other reasons. Abs generally becomes visible at around 12% body fat, though it varies from person to person. To get visible abs, you need to get your body fat down with diet and exercise. And ab exercises won't make fat over your belly go away, either (see the spot reduction myth above). If your abs are covered in a layer of fat, any ab exercises you do are made virtually pointless. I want to get abs, what workout should I do?Īs the old saying goes, ' Abs are made in the kitchen, not in the gym.' Having visible abs has very little to do with doing abdominal exercises, and a whole lot to do with how much body fat you have. Picture a bucket with a hole in the bottom - the water will drain equally from all sides it's up to you to create the 'hole'. You can only reduce your overall body fat, not make it go away in a specific area. You can't exercise one part of your body to make fat in that part of the body go away it doesn't work that way. Can't I just exercise a fat part of my body to make the fat go away? Can I just do a bunch of sit-ups to make my gut go away? Both of those are beyond the scope of this guide. the very obese needing to lose immense amounts of weight to stay alive, and the people pursuing extreme levels of performance or muscular development. The same advice for each applies to almost everyone. There are two basic considerations: diet and exercise. There is almost universal consensus among knowledgeable people about what works and what doesn't.

Most of the seeming contradictions in fitness advice are really just hairsplitting arguments over matters of detail that need not concern the beginner, or are due to hucksters peddling utter garbage. The methods for improving fitness are actually very well understood, and, aside from minor matters of detail, have changed very little in the last 30 years or so.

There is all this contradictory advice! I'm so confused! There are a few female-specific notes in this guide, but they are rare, because the differences are almost always insignificant for the purposes of promoting general fitness. If the magazine shows a skinny bimbo doing curls with 5 lb dumbbells, you should probably throw it in the trash. Getting huge doesn't happen overnight, it takes years of dedicated work.Ī word of warning: many female fitness magazines tend to be really idiotic and gimmicky, fixating on things like 'spot reduction' that were disproved 50 years ago, and trying to sell whatever their advertisers are pushing that month. Remember, female bodybuilders are lifting weights constantly, eating twice as much as you and taking male hormones. And don't worry about becoming a manly she-beast from lifting weights most women can't gain muscle at anywhere near the rate of men, no matter how hard they lift. With very few exceptions, the principles of diet & exercise are the same for men and women. I'm a female does any of this apply to me?Īll of it applies, actually. If you're a bodybuilder or athlete, you probably already know most of this anyway.

If you want to look better, improve your overall athletic ability, or just improve your health, read on. It's a basic guide to diet and fitness for beginners who want to get in better shape. PART VII: THANKS PART I: OPENING Q&A AND GENERAL MYTH-BUSTING I don't want to become some huge bodybuilder freak, I just want to get in better shape and look better. Originally by sean10mm, modified and updated by Liam RosenĬONTENTS PART I: OPENING Q&A AND GENERAL MYTH-BUSTING

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