Are You Drinking Enough Water?

You probably already know that it’s important to drink enough water. A minimum of eight glasses of water a day is recommended. You should aim for more if it is really hot, or you are working out and sweating a lot. Getting enough water in your body will prevent you from getting dehydrated.

According to WEBMD the early signs of dehydration are increased thirst, dry mouth, sticky saliva and reduced urine output with dark yellow urine. You may also experience a lack of energy and a headache.

None of these sound very fun. I know it is hard sometimes to drink that much water; especially when sodas and coffee tempt us. However, to stay healthy and feel great, we should strive to drink those eight glasses of water a day.

Here are a few tips to help you remember to drink the water, and to make it a little more pleasant or interesting.

1. Keep a Log

This can be as simple as a little piece of paper on the fridge, or a page in your day planner. Just make a little checkmark, or dash on the piece of paper every time you drink a glass of water. The log will help you keep track of how much water you have had in any given day. You'll also be surprised how motivating it is to try to get those eight little checkmarks on there every day. Another idea would be to use little stickers instead, or even find an app for your phone.

2. Add Some Lemon Juice

I tend to get bored with drinking just water after a few days. Change things up and add a little flavor by adding a teaspoon or less of lemon to your water. You can also try some other fruit juices. Just make sure you are still drinking mainly water. Just a splash of juice should be enough to make things interesting and give the water some flavor without adding a lot of sugar and calories.

3. Try Some Club Soda

If you are craving the fizz of a soda, try some Club Soda. Most brands have a little too much fizz for me. I end up watering them down with – guess what – water. If you want to get really fancy, check your local grocery store for flavored club sodas. Alternatively, you can also add a splash of fruit juice to your watered down club soda.

4. Drink Some Water When You Feel Hungry

Unfortunately many of us have become so out of tune with our bodies that we feel hungry when we are actually thirsty. If you feel hungry, try drinking a glass of water first. You may just be thirsty.

5. Carry A Water Bottle

It’s much easier to drink water when you have it readily available. Carry a bottle of water around with you in the car, at work, while running errands, in the yard, and even while you are working around the house. You'll be sipping away the water without even noticing it.

6. Drink More If You Are Working Out

We already touched on this, but it bears repeating. Make sure you drink a few extra glasses of water if you work out, or if you spend some time outside while it’s hot. Your body uses and needs more water when it sweats a lot. So don't forget to fill back up on water during and after your exercise.

Just pay attention to how much you drink and implement some of these ideas if you don't get the recommended eight glasses of water a day. Your body will thank you for it in the long run.

Fitness Training – The Importance of Correct Warming Up

All types of physical practice, in fitness or any other sport, must begin with correct warming up. This activity, together with relaxation and the main stage, are the three essential parts of the training.

The types of warming up can vary a lot in length, intensity and structure of exercises, according to the sport or the training you want to start. Although there are many kinds of warming up, all of them have in common two distinct stages.

The first stage concerns general warming up, whose purpose is to gradually prepare the whole body for the effort which will follow. The body temperature also increases. At this stage, the inertia of the body is easily removed through aerobic exercises (running, cycling, etc.). This stage should not take more than 5-10 minutes; otherwise it will change into a real aerobic training. It is well known that during aerobic effort the body consumes a lot of glycogen, so, especially before force training (anaerobic), there is the risk of running out of energy.

The second stage of warming up is specific to each sport. This stage aims to warm up the main muscles and joints involved in the effort, but also to anticipate, by simulation, some movements from the main part of the training. This stage can be longer than the first one and includes different types of gymnastics for the joints, jumping, exercises at greater speed, stretching, etc. However, this stage shouldn't be very long either, because the sportsman needs to save physical energy and to avoid mental stress. In many sports (target shooting, fencing, tennis, etc.), mental stress can be bigger than physical effort.

These two stages of warming up must come one after the other very strictly. It is forbidden to switch their order, and also to skip one of them. Unfortunately, it is common in sport to skip the first stage and do just specific warming up, which is considered more important.

This is a big mistake, because this type of exercises does not rise the body temperature as much as the ones involving minimum aerobic effort. The result is that the body will be much more rigid and a lot less prepared for the main part of the training. There are cases, especially in sport games, when both stages of warming up are abandoned. Kicking the ball or passing a few times are supposed to replace a thorough, but boring warming up.

Not doing the warming up correctly or, worse, not doing it at all increases the risk of having accidents during training or competing. Possible accidents range from simple ones, like pulling a muscle or cramps, to some really bad ones (ruptured muscles, hernia, sprains, dislocations, etc.). Even if, luckily, such accidents do not happen, the body will experience a dramatic decrease of efficiency in performing the exercises.

It is very important for beginners to do the warming up. If they do not ignore it when they take up sport, they will form a habit of warming up and will, hopefully, keep this habit as long as they do sport. They must not assume the false idea that, being beginners, they shouldn't exercise so intensely.

All these problems are traps that correct warming up can definitely avoid.

Top Three Exercises For Stress Relief

Whether coming from our jobs, personal life, incompetent drivers, or the soaring gas prices, stress seems to be all around us, bombarding us with an overload that has us overworked, cranky, and restless. The effects of prolonged stress on the human body can be devastating to our health resulting in migraines, muscle aches, insomnia, digestive problems, high blood pressure, diabetes, weight gain, asthma, and heart disease along with a wide range of other health problems. Learning to effectively manage stress and adding regular exercise to your routine is a valuable part of stress relief which is vital to good health. But do not worry, you do not have to make time to go to the gym or worry if your fitness level is not up for that aerobic workout, here are three of the best exercises for stress relief than can be done by just about anyone at any fitness level, of course as always, before beginning any new exercise program you want to be sure that your health care provider has cleared you for exercise if you have any recent injuries or health care concerns.

Tai Chi

Tai Chi is an ancient martial art form. This Chinese art has been practiced for centuries and is a perfect exercise for stress relief. Tai Chi uses very fluid and graceful movements that are slow and precise, focusing the mind and strengthening the body. It can be done just about anywhere by people of all ages and is fairly simple to learn. People who practice Tai Chi experience a better sense of balance, over all improvement in health, sleep better, and feel a sense of clarity and improved mental focus along with the stress relief.

Pilates

Pilates was originally developed as a method of rehabilitation for injured dancers and soldiers. Incorporating simple moves similar to yoga in parts, pilates stretches and lengthens your muscles, improves the strength and stability of your core (the torso), and is also very calming and soothing making it a great choice for stress relief. Stress relief is not the only benefit of pilates, you also get a longer, stronger spine, better posture, more graceful muscle tone, and stronger abs. And because a large portion of pilates can be done as a mat work out, it is great for people with special needs to consider that may make traditional exercise more difficult.

Water Aerobics

If you would like something to get your heart beat going and improve your overall tone and health, along with giving you stress relief, water aerobics is another great choice. Unlike traditional aerobic classes, being in the water lessens the impact of the movements on your joints, legs, and spine. Being in the water makes your motions effortless, yet the resistance of the water provides a better, stronger work out. The calming sensation of being in the water offers great stress relief and gives you a wonderful workout for your muscles, weight loss, and cardio building along with the stress relief. A water aerobics class that is becoming very popular now is Aqua Barre.

Whichever routine you choose, or perhaps some combination of the three, you will find great stress relief from starting a regular routine and the stress relief will only enhance the other great health benefits you will obtain.

What is Cardio?

Cardio is a word everyone at the gym seems to use. But what is it? And more importantly, what is the point of it?

Cardio is cardiovascular exercise. Simply, cardio is a type of exercise that keeps up your heart rate, burns calories, is brilliant for working your muscles to make the workout you do after more efficient, and is so important for a healthy body and avoiding disease. Cardio is intense, as it is meant to elevate your heart rate, increasing the number of calories you will lose and the fat you will burn. It also helps to improve your metabolism and strengthen your heart and lungs.

Whether you love it or hate it, cardio is a great addition to your workout and can make what you do so much more effective through increasing your heart rate. If you are one of those people, why not try it with a friend to build some healthy competition. You can read our article about gym buddies here.

It may seem difficult to some, but you do a cardio workout every day. Walking, running, and cycling are all cardio workouts, helping your body and muscles get moving so you can perform more exercises, as well as burn calories. Other workouts you can attempt in the gym that count towards your cardio are: using a rowing machine, swimming, doing a Hiit workout, or even skipping, which can burn over 1000 calories per hour. It’s incredible how much cardio you could be doing without even realising it.

So that’s what cardio is. Simple, yet effective, especially in the gym. But how often should you do it?

Some people say to do a dedicated hour of cardio 3 times a week, and some people say to do 30 minutes 5 times a week. It really is up to the individual, as well as the current workout routine. Your regular training session may contain a lot of cardio without you realising, so assess your personal situation and see what works best for you and how often you can squeeze in a session at the gym. Whatever works out for you, remember to always take a rest day each week to give your body time to rest and repair so that you will begin to see great results.

What is your favourite kind of cardio workout?

7 Reasons Why You Should Be Using Coconut Oil

It is a common misconception that coconut oil is bad for you. People all over the world are experiencing the healthy benefits of using coconut oil. It is actually one of the healthiest oils you can consume. Here are the top seven reasons why you should use coconut oil as an alternative to other common cooking oils.

1. Coconut oil doesn't turn to fat in your body!

Unlike many other common oils, like soy (vegetable) and corn, coconut oil won't make you fat. Coconut oil contains medium-chain triglycerides (MCT), which are an easy fuel for the body to burn, without turning to fat. Most other cooking oils and fats contain long-chain triglycerides (LCT). LCT's are usually stored as fat. Since coconut oil is a MCT, it is more easily absorbed and converted to energy quicker.

People in the tropics have relied on coconuts as a traditional staple in their diet for centuries. They consume large amounts of coconut oil every day. Instead of getting fatter, it helps them stay healthy, lean and trim. When they switch from coconut oil to our modern oils, they develop obesity and the health problems that our modern society faces.

Some other people who have known this truth for a long time are people who are in the animal feed business. When livestock are fed vegetable oils, they put on weight and produce more fatty meat. When they are fed coconut oil, they become very lean.

2. Coconut oil increases your metabolism!

Not only does coconut oil convert to energy quicker in your body, it increases your metabolism, which promotes weight loss. Because it boosts your metabolism, it helps your body burn fat more effectively.

Coconut oil may triple your calorie burn. Since coconut oil is a MCT, it is converted to energy so quickly that it creates a lot of heat. In a study published in the American Journal of Clinical Nutrition, MCT's burn three times more calories for six hours after a meal than LCT's.

The February 15, 2005 issue of Woman's World magazine stated that coconut oil is the "underground high-metabolism secret."

This is great news for people who have thyroid problems, since coconut oil improves sluggish thyroids by stimulating the production of extra thyroid hormones. Most other common oils, like vegetable (soy) and corn have been shown to inhibit thyroid function.

3. Coconut oil has omega 3 fatty acids!

Most cooking oils contain omega 6 fatty acids, something we get way too much of in the United States. Our omega 6 to omega 3 ratio should be 1:1 but it is more like 50:1. We need to drastically cut back our omega 6 oils and consume much more omega 3 oils to be healthy. And coconut oil is filled with these healthy omega 3 fatty acids.

4. Coconut oil gives you energy!

Because of the healthy omega 3 fatty acids and the fact that it increases the metabolism, most people that switch to coconut oil feel a burst of added energy in their daily life.

This is because coconut oil is nature’s richest source of medium-chain triglycerides (MCT's), which increase metabolic rates and lead to weight loss. MCT's promote thermogenesis, which increases the body's metabolism, producing energy.

This is because coconut oil is nature’s richest source of medium-chain triglycerides (MCT's), which increase metabolic rates and lead to weight loss. MCT's promote thermogenesis, which increases the body's metabolism, producing energy. Many people with chronic fatigue syndrome and fibromyalgia have found that adding coconut and coconut oil to their diet was helpful to them.

5. One of the best things you can use on your skin and hair is coconut oil!

Coconut oil one of the best things you can apply directly on your skin and hair. It gives temporary relief to skin problems like rashes. It aids in healing and restoring skin to a younger appearance. It has also been known to help with people who suffer from yeast infections in the skin, as well as many other skin problems.

Not only does is soften and smooth your skin, coconut oil has antioxidant properties that protect the skin from free radical damage. Coconut oil makes excellent massage oil too.

6. Coconut oil has healthy benefits that most other oils do not!

Evidence is mounting that coconut oil has anti-fungal, anti-bacterial and antiviral effects when both consumed and used topically on the skin.

Most oils oxidize and turn rancid very quickly causing free radical damage in our bodies. Coconut oil is not easily oxidized and does not cause harmful free radical damage like polyunsaturated vegetable oils. Free radical damage is thought to be responsible for many ailments in our body from arthritis to increased susceptibility to cancers.

Coconut oil also helps our bodies absorb other nutrients more effectively, such as Vitamin E.

7. Coconut oil is one of the best oils you can use for cooking!

It has a higher smoke point than olive oil, which means it can take higher temperatures better. There are several healthy omega 3 oils we can choose to consume, such as flax and olive oil, but they don't do well under the high heat we use for cooking. Coconut oil can be used in higher cooking temperatures.

It is harder for coconut oil to go rancid, unlike other cooking oils, which are usually rancid long before you even bring them home. Rancid oils cause free radical damage in the body, which is a leading cause of cancer. Coconut oil is stable for over a year at room temperature.

Because of the misinformation we have been given for years, we have lost out on the healthy benefits that coconut oil has given the people of the tropics for centuries. But now it has been rediscovered! Coconut oil is so effective, it won't be long before we see coconut oil supplements promoted, but you can get the jump on the popular crowd and start consuming and cooking with coconut oil today!

2 Steps To Six Pack Abs

First off, I want to mention that, for most people, getting six pack abs is not an easy task. It requires dedication, but it is possible! Below is a general 2-step guide that, if followed religiously for 3 months, will produce results.

Step 1: Nutrition

This is the single most important part of the puzzle, hands down. You can have the most impressive set of abs, but if they're covered with a layer of fat, you won't see them! Break up your day with 5 or 6 mini-meals because this jump starts your metabolism. And stop eating the food that is preventing results: white bread, loads of pasta, soda, candy, fast food, hydrogenated oils, sugars and fructose corn syrup.

Instead, replace them with foods that will help you reach your goal: oatmeal, olive oil, whole grain breads, fruits, vegetables, nuts, eggs, natural peanut butter, chicken, fish, protein and water. Be realistic- you'll slip here and there, but make a conscious effort to radically improve your eating habits because getting a six pack will be impossible if you don't.

Step 2: Exercise

You need to concern yourself with 3 different exercises: cardio, weightlifting and ab exercises. And aim to workout 3- 4 times a week.

The cardio you do can be anything: walking, running, biking, swimming....whichever cardio you don't mind doing so that you'll stick with it. Aim for 30-45 minutes, a minimum of 2 times a week.

Weightlifting is important because 3 pounds of added muscle burns as many calories as a 1 mile jog...and this is while you're just sitting around! Aim for 30-45 minutes, a minimum of 2 times a week. If you're confused as to what exercises to do for each body part the Gym & Tonic fitness professionals have extensive knowledge and will happily share their tips.

The last exercise you need to incorporate into your workout is ab exercises. Aim to work your abs a minimum of 3 times a week. There are a ton of different ab exercises you can do so try to find 3 or so that you enjoy doing so you can mix it up. Click HERE for a good database of different ab exercises.

Tip: mix up your workout routine every 2 weeks to keep your body guessing and changing. Add or take away different weight or ab exercises, or at the very least, vary the weight, reps or form of cardio you do.

Well, there you have it. Follow the above for 3 months religiously, and while results will vary from person to person, you will experience improvement.

It will take dedication on your part, but imagine the feeling you'll get when you look in the mirror and like what you see.

Should You Have a Gym Buddy?

Whether you’ve been a gym goer for a while or are just getting started, there are days when we just have no motivation whatsoever and getting out of bed let alone going to the gym is painful. But having someone else there to inspire you and push you to continue can be incredible, and if you’re worried about going to the gym on your own, this may be the ultimate solution for you! Here’s some great reasons why you should have a gym buddy.

Achieve Your Goals

Like we’ve said, finding motivation can be tough, and if you start to fall behind your schedule and routine, your goals can feel a million miles away. By having someone there with you, you are inspired to work as hard as them, but also motivate each other when it feels like it’s all too much. If you’ve got a goal you’re working towards and you’re feeling motivated, you’re more likely to get to where you want to be quicker.

Fitness Becomes Fun

It can feel like a lot of effort to go to the gym, but by having a friend to chat and laugh with, working out will be fun. If you’ve got a friend to hang out with, going to the gym will become enjoyable and you’ll be happy to have it as part of your weekly routine. You and your gym buddy will be able to have a serious workout, with it feeling a little less serious.

Competition is Good

Now, we’re not saying you should compete with your gym buddy but having someone to workout with will push you to try harder. You could set small challenges with each other or time trails to push each other to work harder. Try building your own circuits or seeing who can complete a certain number of reps in the lowest time. Friendly competition is best, but whatever you do, push each other to punch harder, kick higher, and run faster.

Accountability

It can be easy to break promises to ourselves, especially if we're feeling tired or just can't be bothered with the gym, but if we've promised someone else, giving up is a last resort. By having a gym buddy, you become more accountable for your actions, and are more likely to stick to your gym routine if you don't want to let someone else down.

Learn Something New

If you go to the gym on your own, you may get stuck doing the same things every time, worried to start new classes and routines as it’s new and out of your comfort zone. By having a friend with you, you can swap tips and routines, inspiring you to try new things but not feeling alone or awkward whilst doing it. Going to classes for the first time can be daunting but having someone with you can make it feel more natural and fun. Teach your gym buddy your favourite exercises, and they’ll do the same.

These are just a few short reasons explaining why having a friend at the gym can really help you get more work done and feel happy whilst doing it. You may be thinking how you can get a gym buddy, well, you could speak to a member of the staff at the gym and ask if they know of anyone looking for a friend at the gym, or even reach out to your friends and family members and ask if anyone of them wants to go to the gym with you. You may not find someone straight away, but you will find someone you get along with and motivates you to do better.

It’s Good to Try New Things

Want to try something new? Maybe not. It can be difficult to be spontaneous as it’s scary and you’re basically walking into the unknown. But what if the new thing you try is the greatest thing you are ever part of? What if it teaches you something new about yourself? You won’t know if you don’t try, so here are some reasons to try something new…

Overcome Fear

Most people don’t try something new as they’re worried to do something they haven’t tried before. It’s different. It’s strange. You don’t know what to expect. What if I don’t like it? But what if you do? Fear will always hover over you when doing something new, but fear can’t stop you from doing everything. Overcome your fears and soon big things won’t seem as big and scary, and you will be more open to trying new things.

Increase Confidence

Being more spontaneous and trying things you wouldn’t normally do takes confidence. Showing that you’re able to do new things proves to yourself that you have the confidence to keep doing things you might not say yes to. This increase in confidence can help you in your everyday life too!

Learn A New Skill

The new thing you’re interested in may involve learning a new skill. It can seem hard to try something new and possibly have failure as an option, but if you don’t try, you won’t ever know! With persistence and practice, you will gain a new skill or hobby. How great would it be to add something to your CV or tell your friends and family about? Don’t just stick to the skills you know, keep learning and getting better.

Helps You to Break Out of a Rut

By having the same routine every day, it can become boring and difficult to get out of. Trying something new allows you to break out of a rut which you may find fun, refreshing and enjoyable for you. The thing you try, you might even add to your routine to keep it fresh and exciting, rather than just the same as normal. Whether you choose to just go on a walk or try a new class somewhere, new isn’t always as bad as everyone says.

Stimulate Creativity

When you try new things, you allow your brain to think outside of its normal routine which pushes it to be more creative. Putting your brain into new situations forces you to really think, and by training your brain like this without even realising, it will eventually rub off in other areas of your life, allowing you to see everything in a new light. Many creative people say the key to their success is trying new things, allowing them to grow and express themselves in new ways.

We bet trying something new doesn’t seem that bad anymore. Go on, do something you’ve never done before and see how much you enjoy it!

Clothing & Footwear for the Gym

Whether you’re an avid gym goer, runner, athlete, gymnast, or someone who has recently started exercising, choosing the right clothing and trainers to wear is important. Let’s start by looking at clothing.

Having the right equipment and clothing can boost your confidence, as well as improve performance. Scientific studies have been done, showing us that what we wear can really affect how we perform a task. Wearing workout clothing puts you in a certain mind frame, improving your overall performance. Specialised outfit pieces can also add protection to the wearer, and prevent injuries as it’s specially made to suit certain people and certain sports. This should be important for every sports person and gym goer, as injury can be dangerous. But with the right clothing, you can have more freedom of movement, improving your workout out and sports sessions.

So, what should you wear? This can depend on what you’re doing, and if there is a uniform, but if you can wear what you wish, make sure you’re comfortable, as if not, you won’t enjoy what you’re doing, and you will quickly become uncomfortable. Lightweight and breathable clothing is recommended for all sports and gym work so you can continue working without feeling heavy and bulky from your clothes. This type of clothing can help you keep cool and dry in the gym also. It’s important your workout wear is appropriate for what you plan to do and for where you are. Make sure you’re warm in colder weathers, and if you plan on really working up a sweat, tight clothing can be uncomfortable to remove after a session. A final point to make if to not wear jewellery. This seems a simple one, but jewellery can be dangerous to wear in sports and around certain equipment in the gym. This is obviously optional, but many sports teams request that you don’t wear jewellery whilst training or during play, but this isn’t always necessary in the gym.

Looking for new workout clothes sounds exciting, and they truly do improve performance, but what are actual benefits of clothes that may cost quite a bit? Like mentioned, workout clothing can keep your muscles warm, preventing strain and injury. It’s important to look after you body and rest as part of your fitness routine, and if your clothes can help in anyway, it takes pressure off of you. So as well as motivating you to work harder, the right clothing for the gym can actually aid you whilst working out. So what about footwear for the gym?

Firstly, if you’re just starting out, you don’t need to invest in expensive shoes. Wait until you know your body and foot type, as well as what kind of exercising you will be doing most. Then you can spend your money on trainers that will work best with you. You also want to watch out for trainers that look exciting with air bubbles, cushioning, and shock absorbers. Even though these look the best, there will still be pressure on your feet whilst working out, and they can be more expensive than other trainers.

Running

It’s important that running trainers fit well and won’t become loose. You don’t want to be uncomfortable whilst running, or risk your trainers slipping which could cause serious injury. As your feet will be hitting the ground as you move, it’s good to have some protection for your feet, so look for trainers with a padded insole, and that are quite flexible to make running easier.

Weight Lifting

Hard and flat soled shoes are best for lifting weights. This prevents you from slipping when you are stood in a firm solid space, as you don’t want to drastically move when carrying heavy equipment. You need to make sure your trainers have good grip, and are comfortable when lifting weights.

Yoga

Our yoga classes at Gym & Tonic and many others ask people to be bare footed when doing yoga. This allows people to have grip of the floor when doing certain positions, without worrying about slipping and falling over. There are special yoga grip socks you can purchase that provide more friction between your feet and the surface you are working on, but as barefoot is a free option, we'd would be more than tempted to choose that!

Cycling/Spin Cycle Classes

For cycling, we recommend wearing trainers with a stiff sole, so pushing down on the pedals is easy and comfortable. You can purchase special cycling shoes that have clips on the bottom of them so your foot doesn’t slip off of the pedal whilst riding. A few spin classes use pedal clips like this so people can go to a faster speed, but they are not necessary.

HIIT Workouts

For fast paced workouts like this, we recommend shoes that are well fitting, as well as ones that provide good grip and stability, so you don’t slip during a section of the workout. We would say breathability is key with these shoes too. As you are moving around a lot, you need something that allows your feet to get some air, so they don’t become hot, sweaty and uncomfortable.

We haven’t listed any shoes or brands to buy, but with this information, you can go to a trainer store with a better idea of what to look out for, and so you don’t end up spending your money on something that isn’t right.

Do you think having the right workout clothes or trainers is important?

Workout Myths

You want to start exercising more regularly but are unsure about strange things your friends have said or you’ve read online? Don’t worry, working out can be super easy and fun, and here are some busted myths to prove it!

Yoga Isn't A Real Workout

Yoga can seem quite relaxed to some people, suggesting it is more stretching than working on your body. However, it is proven to increase strength and flexibility, as well as having many other benefits you may not get from a general workout. It helps tone your body, as well as reduce the risk of high blood pressure, and chronic pain. It is a more mellow workout than others, but stick at it, and you will feel so much better for doing it. Some sessions can be intense on your joints, and push your flexibility, but it isn't as intense on your cardiovascular system as other types of workout can be, meaning your heart rate will stay at a normal, steady pace. If it's not as high intensity as you would like your workouts to be, why not use it to cool down, or to give your body a break once in a while. It is proven to calm you and make your body feel good after all.

You Need To Workout Everyday

Working out every day isn’t bad. Each day you should go on a walk, climb stairs, eat well, do at least some physical activity to get your blood flow moving. However, repeating heavy workouts everyday can be tiring, and harmful to your body without rest. You may feel that the only way to get fit, or even build muscle is to be at the gym, but your body actually only begins to change and improve when you're not working out. Not monitoring your exercise and the intensity, can also not help weight loss as it could mean your targets are all over the place, meaning your body isn't benefiting from what you're doing. Make a workout plan, including rest days, and you should see a difference in your body in just a few weeks. If you are unsure, or want to speak to someone, you can always come and visit one of our gyms to speak to us personally.

The Longer You Workout, The Better

Like the previous point, working out every day and for a long time isn’t bad, but it can be hard on your body and not help you see the results you want to see. It is often best to workout for under 60 minutes and then rest. If you work out for 30 minutes for 5 days a week, you will allow yourself to burn calories, as well as let your body recover. It is proven that short bursts of exercise are more efficient than long sessions as you are able to work harder more quickly, rather than trying to pace yourself. If you are unsure, try a HIIT workout once or twice, to see if short workouts work better for you. You should see an increase in fitness levels after about 20 minutes if you do.

No Pain, No Gain

Apparently, if the workout you are doing is painful, your body is changing and doing better because of it. You do want to challenge your body whilst working out, or you won't change and see the results you want. However, if you’re in pain, surely that isn’t a good thing. Fatigue and mild soreness is normal when exercising, but exercise plans shouldn't be painful, or even unbearable to your body. When working out, listen to your body. If you need to stop for a break, stop. It’s OK. If you’re in pain, stop. You don’t want to cause serious damage to your body. Exercise is meant to improve your quality of life, so know your limitations, and don't push yourself to do something you can't.

There are so many other myths and facts that get muddled together which confuse people, but hopefully this short list helps you understand some of the most frequent statements we hear, and figure out fake news from the facts yourself.

What is the craziest fitness myth you’ve ever heard?