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Ruminations of a Fitness Guru

I do my best thinking when I am exercising; I always have. There's nothing like a long jog, a mountain hike, or a bike ride to work through things in my head. After all, my head isn’t busy. So the other day, during my morning run, I came to the realization that over the past 15 years of exercising, from Little League to gym workouts to my weekly soccer games, I have learned a great deal about fitness and health through my own observations and research. Here are some tidbits you may find helpful in your own efforts to achieve your fitness and lifestyle goals: Scale

The overall health of our nation is falling apart, due in part to high fructose corn syrup.

All those subscriptions to magazines about fitness and body building were pretty much a waste of money and resources.

There’s a big difference between running and jogging, and running is much, much better.

To find a great personal trainer, look for someone who is too invested in training his clients to be touting an eBook or administrating a website.

My water and glycogen balances can change my weight by ten pounds in any given week.

Water and glycogen are the two primary factors in the size of my muscles.

You have to work a lot harder to become fit than you do to stay fit.

All tricks aside, losing weight is a matter of limiting calories and controlling your blood sugar and insulin; it does not matter whether you eat two or three times a day or 6 times day.

You are not too late to build muscle. In fact, the older we get, the more important it becomes.

Dumbbells smaller than 5 pounds are a waste of money.

Don’t waste money on a trainer who does not get results. If you are using a trainer to help you lose weight and build muscle, you should be seeing results, not excuses.

A diet will not give you the results you desire; a change in your lifestyle will.

Spot reduction is only good for one thing: building a strong marketing strategy. It's about selling products, but does nothing for your body.

You don’t need an advertisement to tell you what is healthy; you know what is healthy. The advertisement is about selling to you, not helping you.

If you are looking for ways to improve your health and your results, be sure to try new activities and strategies; pay attention to your body’s reactions, and continue those things that give you results. Stay in control at all times.

New fitness fads will come and go and they will successfully sell lots and lots of gear, equipment, and apparel while they are around. For centuries, people have been running and lifting, and these two stand-by's have always worked.

Multi-vitamins are not a healthy replacement for eating whole foods.

Even your brain functions better when you are fit. A diet that excludes higher fats and sugar will give you better brain functions as well as better body functions.

Real strength and muscle size are two different things.

If you are learning a new idea about fitness and health from the mainstream media, it is already old news. If you are reading a new research study about fitness and health, there are people who have been using the tenets outlined in the study for ten years already.

You should be able to parallel as though you were picking something up off of the floor. Squatting will only lead to injuries to the knees or hamstrings.

You don’t need to hire a trainer and buy a lot of fancy equipment in order to strengthen your core. Find something heavy and pick it up. Hold it over your head and keep it stable. That will do the trick.

It turns out I was already using intermittent fasting every time I skipped breakfast in the morning.

As it happens, the most important meal of the day is not really breakfast.

Lower your carbohydrate consumption and bingeing, and you will probably lose weight.

If you want to gain a true appreciation of the importance maintaining good bone and joint health, talk to someone with an autoimmune arthritis disorder.

I’m not too old to play basketball with the 20-year-olds on the court. My body will just complain a little more loudly afterward.

Like it or not, the first big loss from your new diet will be mostly water.

There isn’t only one answer. For any goal, there will be fifteen to twenty different ways to get there.

The only real way to feel better is to prevent getting sick in the first place. The process of healing or becoming cured is never easy.

Diet is vital. It will account for 75% or more of your final results, no matter what other fitness activities you take part in.

Gymnastics is the best childhood sport a child can participate in. It will give him or her the body control, balance, and strength he will need to take to any other sport or activity he ever chooses.

Throw out all of those performance enhancing products. All you really need is a cup of coffee about a half hour before your fitness activity.

There is nothing more regrettable than someone who was stopped by a disease or illness in their youth that could possibly have been prevented, now unable to take part in simple actions and hampered by medications.

If you lose more than 2 pounds in one week, it is not all body fat.

Stop looking for new ideas to be fit and healthy; there are no new ideas.

The worst advise given in the past fifty years for weight loss and fitness is the directive to eat low fat foods.

People have been eating whole foods for centuries. If you stick to these foods, you can forget about counting calories.

One of my biggest enemies is sugar.

Just about anyone can become a certified trainer; it is much harder to become a successful trainer.

The best exercise for your upper body can be done without any equipment and can be done anywhere: pushups.

In your efforts to achieve positive results, always remember the 80/20 imperative. You will see 80% of your results come from dedicating 20% of your time to being active and 20% of what you find at the grocery store.

Steak and eggs will give you better body building results than Whey protein.

If you are working hard and not seeing the results you want, look at your workout. If you are working out too much, but not effectively, you will never get where you want to go.

Today we are flocking to gyms, and we are fatter than we have ever been. Simply going for a walk and doing some pushups would give us the results we desire and save us a lot of money.

Those who are truly fit and healthy are those who have chosen activities they really enjoy.