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Speaker 1: Hi, welcome back to Bounce Forward with Me, your host, Tiffaul.

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Speaker 1: I'd like to acknowledge your traditional custom into the land

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Speaker 1: in which I'm reporting this podcast, the world wondering people

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Speaker 1: of the cooler Nation. I pay my respect to elders

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Speaker 1: past and posten Nick d and me. Hey, Tiff, I've

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Speaker 1: been listening to your pod a lot lately and it

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Speaker 1: got me thinking, what are the top five myths you

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Speaker 1: hear a lot in the fitness industry? Or was it

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Speaker 1: an online trend that just is at a crap? Would

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Speaker 1: love to know your thoughts on this. Okay, so, Nick,

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Speaker 1: there's too many for me to choose from. I really

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Speaker 1: had to have a big heart old think about this one.

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Speaker 1: But I guess I've just finished doing my pre and

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Speaker 1: postnatal certification and something that really drives me crazy is

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Speaker 1: the no pain, no gain attitude, and it really is

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Speaker 1: a myth. You know, I throw back at no pain,

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Speaker 1: no gain. You've got to train smart, not harder, and

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Speaker 1: whilst challenge your body is important for progress, pain is

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Speaker 1: not a sign of an effective workout. Okay, soreness and

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Speaker 1: discomfort can occur, but pain, especially sharp, persistent pain, or

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Speaker 1: anything that can lead to injury. You've got to listen

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Speaker 1: to your body and avoid pushing through pain that feels abnormal.

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Speaker 1: So you really do have to train smarter, not harder.

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Speaker 1: Smashing training is I call it smash training. It's really

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Speaker 1: out and scientific training is in. And I'm really loving

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Speaker 1: the industry right now. I am because there are so

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Speaker 1: many experts coming out. And when I started in fitness

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Speaker 1: as a PT twenty years ago, there was no social media,

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Speaker 1: so you kind of had your mentors in the gyms

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Speaker 1: where you worked, or you know my case, it was

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Speaker 1: in the taekwondo schools and you know, my instructors and

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Speaker 1: things like that, so you had your physical mentors, but

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Speaker 1: there wasn't really any resources to learn from. But now

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Speaker 1: the internet's amazing. You've got social media. There are so

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Speaker 1: many wonderful experts to follow on podcasts and their channels

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Speaker 1: on YouTube and things like this that you can learn

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Speaker 1: how to train smarter, not harder, and so much scientific

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Speaker 1: evidence and different ways of training and methods, and it's

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Speaker 1: just so it's fantastic now. So there's no room for

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Speaker 1: this no pain, no gain kind of mentality with boot

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Speaker 1: camps and things like that. And also I really hate

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Speaker 1: it with the bounce back culture after you have a

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Speaker 1: baby and everyone wants to snap back quickly to the

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Speaker 1: pre baby body, and it's like, no pain, no gain,

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Speaker 1: I'm just going to push through. That's not what you

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Speaker 1: need to do, you know. That's why I invented the

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Speaker 1: bounce forward philosophy, where you have to nurture yourself in

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Speaker 1: the fourth trimester and heal from the birth and look

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Speaker 1: after yourself and bond with the baby. And you know,

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Speaker 1: there's no time for all of that toxic bounce back stuff,

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Speaker 1: So no pain, no gain. That's number one. Number two

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Speaker 1: is the myth that you cannot spot reduce fat. Okay,

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Speaker 1: because I have people come up to me all the

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Speaker 1: time and say I want to lose this, and they'll

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Speaker 1: point to their balm or I want to lose this

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Speaker 1: and they'll point to their arms, and you know, you

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Speaker 1: cannot spot reduce fat. It's not possible to target fat

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Speaker 1: loss in specific areas of the body through exercises like

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Speaker 1: crunches to you know, bring down your tummy, or leg

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Speaker 1: lifts to tone the legs. Fat loss happens systematically, meaning

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Speaker 1: your body loses fat as a whole based on genetics, diet,

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Speaker 1: overall activity, level you are going, you have to decrease

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Speaker 1: your body fat percentage, and that is looking after your nutrition,

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Speaker 1: which is if you're looking at a pyramid and down

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Speaker 1: the bottom, the bulk of the pyramid is that calorie deficit,

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Speaker 1: and the peak of the pyramid, the tiny bit at

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Speaker 1: the top is your exercise. You really do have to

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Speaker 1: focus on being in a calorie deficit so you can't

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Speaker 1: spot reduce fat. That's my second myth. My third myth

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Speaker 1: is one that I have done countless of times on

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Speaker 1: this podcast, but I can't say it enough. And I

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Speaker 1: actually dedicated a whole episode to this and I can

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Speaker 1: put it in the show notes. The myth that lifting

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Speaker 1: weights will make you bulky, so gaining significant muscle mass

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Speaker 1: requires a specific type of training, diet, and often years

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Speaker 1: of dedicated work. For most people, weightlifting will result into toned,

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Speaker 1: lean physique and improve strength, but it won't bulk you up.

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Speaker 1: And for this is the analogy, I'd love you to

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Speaker 1: just keep with you at all times. Saying I'm not

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Speaker 1: going to lift weights because I don't want to get

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Speaker 1: bulky is like saying I'm not going to drive a

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Speaker 1: car because I could accidentally become a professional race car driver.

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Speaker 1: It is something that you have to put time and

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Speaker 1: energy in, and you have to dedicate really your life

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Speaker 1: to bulking up. Okay, so lift weights, you'll tone up,

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Speaker 1: you'll get strong, you'll have all of the metabolic improvements,

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Speaker 1: you will have a fast and metabolism, you'll feel amazing,

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Speaker 1: all of the endorphins, all of the good stuff. But

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Speaker 1: you're not gonna get bulky. So I had to bring

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Speaker 1: that myth into the mix. Number four, something I'm passionate about,

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Speaker 1: which leads on from the myth that weights won't make

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Speaker 1: you bulky, is that cardio is the best way to

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Speaker 1: lose weight. Whilst cardio can help weight loss, it really

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Speaker 1: is the icing on top of the cake. Strength training

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Speaker 1: is just as important because it builds muscle, which increases metabolism,

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Speaker 1: and the combination of strength training and cardio with a

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Speaker 1: balanced diet is often the most effective and sustainable way

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Speaker 1: for weight loss. So you really don't want to just

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Speaker 1: be eating a certain amount of calories and going, oh,

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Speaker 1: I just ate a chocolate bar that's like four hundred calories,

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Speaker 1: So now I'm going to go and run and work

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Speaker 1: off four hundred calories. It doesn't really work like that,

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Speaker 1: and that would drive you crazy, right, So you really

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Speaker 1: have to look at your fat factories, which are your muscles,

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Speaker 1: and build lean muscle mass, which you're really going to

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Speaker 1: burn the calories and help you to stay metabolically strong

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Speaker 1: and like fight fat. You know, that's your muscles job,

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Speaker 1: not Cardio's job. And then my fifth myth, I really

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Speaker 1: wanted to say that the myth that you need to

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Speaker 1: work out for hours every day to see results, I

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Speaker 1: think that's just ridiculous quality Trump's quantity. Shorter high intensity

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Speaker 1: workouts like hit well structured strength sessions can be just

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Speaker 1: as effective as long sessions. Okay, consistency is more important

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Speaker 1: than intensity. So I saw this little artwork that I

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Speaker 1: absolutely loved where there were two little pop plants and

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Speaker 1: one was being drowned with water and it was failing

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Speaker 1: to thrive, and the other one was being lightly watered

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Speaker 1: just a few drops a day and it was blossoming.

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Speaker 1: And that's consistency, right, A few little drops of water

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Speaker 1: every day, but consistently, rather than just drowning a plant

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Speaker 1: once a week. And I think that's that's what you

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Speaker 1: have to think about. Consistency, Trump's intensity. You gotta be

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Speaker 1: consistent with whatever you do. Make sure that you know

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Speaker 1: you're working out smart, so always have a plan. Don't

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Speaker 1: just walk into the gym and be like, what am

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Speaker 1: I doing today, because it'll be a messy mess up

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Speaker 1: of a workout. You really want to go in with

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Speaker 1: a plan. Coached workouts on apps are fantastic. All of

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Speaker 1: my workouts on ticks so are coached, so you know

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Speaker 1: what you're doing at any time. You can take me

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Speaker 1: into the gym and I'll train you there and and

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Speaker 1: that is you know. You don't need these long workouts

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Speaker 1: for hours. Who has the time in this day and

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Speaker 1: age to do that. Twenty minutes is all you need

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Speaker 1: for the endorphins for muscle stimulation to get some results.

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Speaker 1: Twenty minutes can boost your endorphins for up to eight hours.

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Speaker 1: So you really want to make sure that you are

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Speaker 1: doing little bursts consistently of activity that will make you

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Speaker 1: feel good. So these are some of the myths that

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Speaker 1: I think mislead people the most and some of the

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Speaker 1: reality behind them. Let me know on social whether you

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Speaker 1: agree with me or not. But I really do stand

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Speaker 1: by what I've said here. These are the top five

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Speaker 1: myths and they drive me crazy daily. Thanks so much,

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Speaker 1: for listening to Bounce Forward. I really love having your company,

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Speaker 1: so please DM me on Instagram at tifhaul Underscore XO

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Speaker 1: and let me know what topics and questions you'd love

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Speaker 1: me to answer. Don't forget to rate and review me

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Speaker 1: on your podcast out Speak soon, Happy days,