25 Truths About Exercise
Brett Klika C.S.C.S.
1. You can’t outwork a bad diet.
2. Workouts can make you more fit. A training program gets you results.
3. If specific results are your goal, you must have an objective measure of progress. If you can measure it, you can improve it.
4. If you want your body to change, commit to getting stronger.
5. Your diet makes you big or small. The weight room makes you stronger.
6. In nature, there are animals that move slow for long distances like buffalo, whales, elephants, and cattle. There are also animals that repeatedly move fast for short distances like deer, gazelles, and cheetahs. Which animal’s body type is more in line with your goals? Train accordingly.
7. Exercise can make your body function, feel, and look better. Nutrition creates weight loss.
8. Aside from nutrition, the #1 thing standing in the way of most people’s physique goals is the lack of attentiveness and focus on proper, progressive resistance training.
9. If you only work small muscles, you only get small results.
10. Heavy, low rep resistance training is effective part of a long- term program to lose fat. Moderate weight, higher repetition training is an effective part of a long- term program to lose fat. High intensity aerobic interval training is an effective part of a long -term program to lose fat. Steady state, sustained aerobic efforts (endurance training) are an effective part of a long- term program to lose fat. There is no one answer when it comes to long -term fat loss. Proper combinations of all of the above will render results.
11. Doing sit ups will not get you a 6-pack. 6-packs are made in the kitchen, not the gym. Spend your extra workout time cooking, not crunching.
12. See #11 again. Again. Again. Again. Again. Again.
13. See #12
14. If your “functional” program doesn’t result in you doing a perfect squat, deadlift, pull-up, and push-up or improve your grip, mobility, or decrease pain, I’d reconsider the notion of “functional”.
15. From a health standpoint, there really isn’t any “bad exercise”. Some programs may be more in line with individual goals or have different injury risks, but all exercise will help you lead a healthier life.
16. Man went without gyms for 10,000 years and looked really good. I’ve seen the statues. They moved frequently, were challenged physically on a daily basis, and ate real food. We now have more gyms than ever and the modern physique is far from being statue-worthy. Do what man did for the 10,000 years before gyms.
17. If a majority of the equipment you are using to get stronger isn’t the color of steel or flesh, I’d reconsider your program.
18. Intensity is a measure of how hard you are working compared to your measured maximal output. It is not how loud you turn your techno music up, or how many high fives you give between Swiss ball crunches. You can do the latter, but assess via the prior.
19. What would have happened to the physical capability of the human race if the only exercise we had ever gotten was from machines? We are currently creating the physical capability of the human race for the future. Chose your exercise accordingly.
20. Big does not necessarily mean strong. Skinny doesn’t necessarily mean weak. On the same token, big does not necessarily mean fat, skinny doesn’t necessarily mean lean. No matter your size, strong is strong, lean is lean. Get strong and lean.
21. If you are not genetically extremely muscular, or if you are not taking anabolic steroids, eating a specialized high calorie diet, or following a strict bodybuilding resistance training protocol multiple days per week, excessive muscle growth will NEVER be an issue.
22. Results come from quality of exercise, not quantity. Work hard, rest, repeat.
23. Physique improvements are inspired by exercise, but manifest during the time spent not exercising. If you only focus on exercise, your body is inspired to change, but that change cannot manifest. Your magnitude of improvement from an exercise bout depends on your sleep, nutrition, and stress control. If these are all optimized, so will the results from your exercise session.
24. Powerlifting is king for getting stronger. Bodybuilding is king for optimizing your physique. Sports performance training is king for improving your athletic capacity. Bright balls, circus balance acts, and other fitness gadgetry are king for keeping easily bored people interested in exercising. All of the above are aspects of a long-term, results-based, individually adapted training program. Someone who is able to use chose from every discipline when appropriate to create the desired result will experience long-term success.
25. Men and women, are you frustrated with the results of your current program?
Men: Do more aerobic work and train your legs harder and heavier.
Women: Do more and heavier resistance work, particularly for your upper body.
Both: Focus on getting stronger during resistance training, do more interval based aerobic work, and stick to 100 total reps of “crunching” exercise per week. Spend your extra time and energy cooking and eating nutritious meals.
For more information and video on exercises, programs, and any other information on losing fat and creating the body you have always wanted, check out The Underground Workout Manual – Exercise and Fat Loss in the Real World at www.undergroundworkoutmanual.com.
Brett Klika C.S.C.S., Director of Athletics at Fitness Quest 10, is a world renowned human performance specialist, motivational speaker, author, and educator. In his 14 year career, Brett has accrued more than 20,000 hours of training with youth, athletes, executives, and every day people. He uses this knowledge and experience to motivate individuals and audiences around the world through his writing, speaking, DVD’s, and personal correspondence.