This is terrifying.
Every time I open Instagram, some trainer is hanging from the rings with one hand flipping a bumper plate with the other.
That’s his suggested workout-of-the-day for Y’all, by the way.
On YouTube, another trainer is yelling at me about how he got his six-pack with a revolutionary new fasting system that melted the fat right off of his body.
…AND he lives in a mansion. How that factors into visible abdominal muscles will have to remain a mystery.
Facebook is full of, well, you know.
The point is that social media can be like a fire hose of shit pointed right at your face.
…AND the evil trainers out there are a big part of the problem.
It’s hard to know what you should listen to, and what belongs in a Facebook feed, er… I mean the trash.
That’s where your friendly neighborhood Tiger comes in!
I’ve written a handy-dandy guide to help you filter out the nonsense, avoid getting scammed and find the information that you can actually use.
TIP #1: IF A TRAINER USES THE WORD “FAST”, THEY’RE LYING
This really pisses me off
I understand that when you decide to finally start working towards getting lean and strong you want results fast. Before I was a trainer I was human too and I remember how badly I wanted my results to come quickly.
The Evil Trainers know this and they use it as a weapon against you.
They whisper sweet lies about how fast the fat will melt off of your body.
They prey on your desire to stop feeling bad about yourself as quickly as possible and sell you something. Probably something expensive.
If you don’t take anything else from this post, take this with you;
The fastest, THE ABSOLUTE FASTEST you can lose fat is around 2 pounds a week. I’ve seen as much as 3 pounds, but that’s rare and definitely not consistent. 2 pounds of pure fat is about the max that you can use for fuel. That’s just the way human biology works.
The fastest, THE ABSOLUTE FASTEST you can lose fat is around 2 pounds a week.
Anything more than that is not fat. That’s the bad news.
The really bad news is that anything more than 2 pounds a week might be muscle.
So unless you’ve only got 4 pounds of fat to lose, your gonna need more than 2 weeks to see your abs.
Anyone promising anything more than that is a Goddamn liar and I will tell it to their face.
TIP #2: IF A TRAINER TALKS ABOUT “SPOT REDUCTION, THEY’RE LYING.
Spot reduction is anything like “how to lose fat off your thighs”, “how to lose your love handles”, “how to target belly fat”, or “how to target fat on your face”.
I wish that you could do crunches and burn belly fat. I really do. But you can’t.
It’s complicated, but just so you know your body doesn’t BURN fat. It can’t even use fat for fuel. Fat has to be converted into something else by your liver before your body can use it.
Take a look at this illustration to get a feel for how complicated the process is:
AND THAT’S IF your body is emptying your fat cells, which if you’re exercising (I guess crunches technically count as exercise) it’s probably not.
Even if it is using fat to fuel those crunches, the chances that the fat cells closest to your abs are the ones being used is small. We’re talking microscopic. Infinitesimal. Itty bitty.
My guess is your liver empties the fat cells on ITSELF before it even thinks about your belly fat.
(Yes, your liver has a layer of fat on it. Fat is running all through your body. That’s what makes you so tender and delicious.)
The only way to shrink your belly, or your thighs, or lose fat off your face or your love handles or even your man boobs is to lower your total body fat percentage.
The only way to shrink your belly is to lower your total body fat percentage.
By the way, the only way to do that is to develop a fitness habit.
And just a word to the wise, be prepared to take it all the way. In my experience, the first place you want to shrink is the last place to go. Ain’t your body just hilarious!?
TIP #3: IF A TRAINER OFFERS YOU A NUKE, RUN
The third and most dangerous way those evil trainers lie to you is they start you off with the nuclear weapons when you haven’t even thrown a few firecrackers yet. Whoa, Nelly!
Ketogenic diets, intermittent fasting, even macro-nutrient cycling are all very very advanced techniques. Any trainer selling a “system” that involves any of these as a fast fat loss solution is irresponsible at best.
At worst, they’re dangerous a.f.
Any trainer selling a “system” that involves any of these as a fast fat loss solution is irresponsible at best. At worst, they’re dangerous a.f.
Those techniques should only be attempted at the very end of your program when you have just that last little stubborn bit to lose. IF then, AND only for a short period of time.
These diets are intense with intense side effects. That’s if everything goes well.
The biggest trouble I ever got into involved intermittent fasting.
Just take a look at this before and after in reverse.
I’m still recovering from that diet.
Here’s the good news, you will probably never, ever need something that extreme.
Getting lean and strong for life is the goal, emphasis on the FOR LIFE part. I’m talking never have to worry about losing weight again. Ever.
That takes building a fitness habit.
Those that take on building a fitness habit soon realize that diets like that are just tools in a much larger toolbox. Much much larger.
Start with the basics (sleep, water, stable diet, regular workouts and a positive attitude) and see how far that gets you. A lot further than may imagine. Trust.
Look, I know talking about building positive habits is not as sexy as abs in 2 weeks, but one of those things will get you lean and strong for the rest of your life and the other is a lie.
Thanks for reading. I hope that you got something out of this.
If you need help developing a fitness habit, you know where to find me.
P.S. If you know someone that’s struggling with their program, share this with them. You could change their life.