If you’re a specialist in something, you probably go through some form of continuing education.
With each seminar, conference or training session, it’s usually just a refresher to confirm what you know. But every now and then, something is taught in a way you’ve never thought before. It’s enlightening.
I have been involved with fitness in one aspect or another for more than 25 years. I’ve known certain things worked but didn’t always know why. I’m a lifelong learner; the why always interests me.
That’s why I decided to become and ACE-certified trainer and nutrition specialist. I went through several seminars and training exercises. A lot of it was refreshers, but I gained some useful insights. I’ll share those with you in this post.
About ACE Certification
ACE Fitness is the world’s largest nonprofit health and fitness certification organization. They are accredited by the National Commission or Certifying Agencies (NCCA). They offer to up to date science-based information through monthly publications and their website, which allows me to stay current with fitness information and trends to bring the best to my clients.
What is great about ACE Fitness is that they have more than 30 years of science-based research behind them. I like to know the science behind the approach to any diet or workout. If you do not know the science, it’s hard to know whether the plan is of value to my clients.
ACE Fitness not only has years of past resources, they continue to research. As an ACE certified trainer, I now have access to the most up-to-date, science-based information through monthly publications and their website, which allows me to stay current with the later fitness information and trends to bring the best to my clients.
Here’s my main takeaway for diets:
Forget all the trends you hear. Certain foods are always attacked with time.
Remember the low-fat snack pack puddings you used to get for your kids? The one filled with sugar, but was “healthy.”
Now you wouldn’t go near it. Because it’s not organic, it has (or had) high-fructose corn syrup and way too much sugar.
We were making carbs the enemy for a bit with the Paleo/Atkins diets. Now we’ve moved on to sugar. And GMOs. And Gluten. And who knows what’s next.
Are all these things really bad for you? Yeah, if you go overboard. But there’s one common tie-in to dieting: Your calories have to be in check.
Go over on your caloric intake, your body starts to store the excess foods as fat. Go under, your body has to use its stored fat to make up the difference. Which in the long run means weight loss. You do not want to cut too far back on calories, however. You can learn more information about that in this blog post.
I am going to post more about the dieting misconceptions I’ve learned from ACE Fitness soon, so stay tuned.
But here is my main takeaway about physical training:
Weight training is the best route
Weight training is still the most effective workout to elicit the best results. Cardio is fine, it will burn calories and that is great.
But it doesn’t build muscle.
If you want to see a change in your body, you have to lift. Weight training doesn’t just strengthen your muscles. It helps your ligaments, tendons and bones.
The biggest thing is your won’t plateau from weight training. You can continue to progress your workouts to challenge your body. With running, there’s only so much farther and faster you can run. You will eventually hit your record and your body will no longer need to adapt. Training is also much kinder to your joints.
To learn more about weight training misconceptions, head to this blog post.
Exercising large muscle groups is most effective
After finishing one set of biceps curls, you work your–you guessed it–biceps. After one set of pull-downs, you’ve managed to work your back, shoulders and, yeah, biceps too, bro.
In order to get the most effective workout, you focus on larger muscle groups first then narrow it down, rotating between push and pull exercises each time. Push exercises being ones that make you push forward (eg: push-ups, shoulder press, bench press, squats). Pull exercises being ones that make you pull weights to your body (eg: seated rows, leg curls, pull downs).
Doing this will work several muscle groups in 45 minutes for a much more efficient workout.
Stay tuned as I post more specifics on the above subjects.
‘In the meantime, keep your eye on your goal.’
- For any questions on this, comment below or shoot me an email at firstname.lastname@example.org.