sore muscless

7 Pieces of Common Fitness Advice that are Completely Wrong

Posted on November 28, 2017 by LetlerFit

I did another one of these posts a while back, but today I wanted to bring you a different set of Fitness Myths:

Fasted Cardio is Highly Effective: Numerous studies on this matter are inconclusive on whether or not the benefits to fasted cardio outweigh the risk of glycogen depletion, light headedness, catabolism etc. Eating the correct nutrients before your workout is what give you energy, contributes to fat loss, and makes for a more effective workout. Fasted cardio makes you think you’re working harder but its because your rate of perceived exertion is increased due to your body running on fumes.
Anyone can excel at whatever sport they want: Actually we are all born with specific muscle fibers. Elite sprinters probably won’t be seen winning a marathon…different fiber type composition. Baseball pitchers probably won’t be seen winning gold as an olympic lifter. Get your feet wet in a variety of sports and your body can tell you, which sports it was best meant to play, but not everyone is physically capable of becoming an olympian and don’t beat yourself up over it!
Push through injuries: The common walk it off mentality is AWFUL. Sharp shooting pain is how our body signals us something is not right and unless you’re fighting in a career altering match or running in the finals at the olympics, injuries are not something you should just “walk off.”
Avoid Cardio to Make Gains: While excessive cardio is not good for the gains, we should all be doing some form of cardiovascular as the immunological, improved performance, increased recovery, and sooo many other benefits.
Go 100% Every Single Day: Our body NEEDS rest, for some it’s in the form of active rest, but it is considered rest nonetheless….if we expect our body to perform at 100 everyday there is no time for your muscles to repair and grow. Not allowing for proper recovery also increases stress levels in our body which can lead to gut inflammation and illness.
Squats Are Bad For your Knees: Bad form is bad for your knees. Squats are an incredibly effective compound exercise, I use them often for even my elderly clients.
Ab Exercises are What Give you Abs: Did you know some people with 6 packs don’t do a single crunch, russian twist, or sit up? Shocking I know. While those exercises may contribute to enhancing a reduced waistline brought on by clean diet…they are not necessary. A heavy squat, properly lunge paired with a medicine ball rotation, even a bent over row are highly effective exercises for your abs. Genetics and diet go a longer way in improving the appearance of your abdomen.

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LetlerFit Black Friday is HERE!

Posted on November 24, 2017November 24, 2017 by LetlerFit

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8 Common Misconceptions about Exercise

Posted on August 19, 2017 by LetlerFit

Lifting Heavy Weights as a Woman will Bulk You Up: I promise you, you will get a lot more done with 15 pound dumbbells compared to 2 pound dumbbells. As a whole our bodies do not have enough testosterone to create that bulky appearance. The way our muscles look has a lot to do with how we eat, how we exercise, and our genetic predisposition. I’ll also let you in on a little secret, most of those “bulky” “manly” looking women that scare non weight lifting women into training with weights use steroids. But I’ll just leave it as that as it’s a touchy subject.
I Don’t Want to Lose Weight: Guess what? You should be working out for LIFE! Life is demanding and if you’re unfit you have a higher probability of aches and pains as you age and injuries from simple daily tasks. No one wants to be the person known for throwing out there back trying to move a chair…it happens…I see it all the time! Usually in those who live a sedentary life. Our heart, lungs, EVERYTHING benefits from exercise.
No Pain No Gain: For the general fitness goer you really shouldn’t get passed a moderate level of soreness. If you are so sore it severely impairs your ability to carry out regular activity you may not be sore? Felt a sharp shooting pain during your workout, maybe you should stop and make sure you didn’t pull/strain/injure anything…DO NOT keep going. ESPECIALLY if the pain persists.
You Have to Be In the Gym for hours on End: FALSE! For the average gym goer MAX 60 minutes for warm up workout and cool down. As little as a properly thought out 14 minute workout science has now found can be beneficial when done right! It’s about QUALITY not QUANTITY.
When you Stop all your muscle become Fat again: That’s like saying when you stop eating an apple it turns into an orange. One cannot become the other. If you stop exercising for a period of time your muscle shrinks (atrophies).
Ab Exercises will Give You a 6 Pack: Everyone has a 6 pack, but because of genetics some people have to be more strict about their diet and cardio regimen to see it! For some it is easier than others, but we all have them other wise we’d be flopped over (our abs help keep us uprite). Ab exercises actually contribute to a minimum when you compare ab exercises to diet in their relevance to obtaining a 6 pack.
You can do the same thing every day and get Results: FALSE your body adapts. And QUICKLY! Changing things up is how you will see better results over a long period of time.
The Machine says I burned 300 Calories: The machine and what you actually burned are different as calories burned is different for everyone due to mass, metabolism, etc. What the machine calculates it’s is own RPM (rotations per minute) not your actual energy output.

Common Gym Mistake

Posted on January 11, 2017 by LetlerFit

One of the most common gym mistakes I see made is in the warm up. So many people have been taught or assume stretching is all the same, right? Wrong. There are actually 7 types of stretching methods:

ballistic stretching: using your body’s momentum to attempt to move a limb passed normal range of motion
active stretching: holding a stretching with no assistance from anything or anyone
static stretching: stretching a muscle the farthest it goes and then holding that position
passive stretching: also known as partner stretching, but it can also be stretching with the help of an apparatus
isometric stretching: a type of static stretching that uses no motion
dynamic stretching: consists of controlled lime swinging, not to be confused with ballistic stretching
PNF stretching: (proprioreceptive neuromuscular facilitation) It is not so much a stretch as it is a combination of isometric and passive stretching with the goal of achieving max states flexibility.

For the purpose of the article I am going to be emphasizing static and dynamic stretching.

Static stretching is what most people do to warm up, but it is actually one of the worst things you can do as it leaves you more prone to injury.

static stretching actually cools down your body temperature, yet the purpose of a warm up s to increase your body temperature and heat up your muscles in order to prevent injury.
unlike dynamic stretching, static stretching very VERY simply put tells your brain that your muscles will no longer really be needed to contract turning off those specific signals wishing the body
Given the above information, plus given the conclusions reached through scientific research, it is safe to say static stretching goes AFTER your workout or training as part of the cooling down process.

Before a workout you should be utilizing dynamic stretching in order to send the signal to your brain that the muscles will soon be needed to contract at a higher rate than normal and avoid potentially pulling a muscle or even worse.

If you’ve fallen victim to this common gym mistake, you aren’t the only one. People just don’t know, because not everyone studies or understands basic human physiology. Unfortunately, too many personal training certification courses do not even touch on this subject because they focus on more simple topics, so many trainers themselves don’t even know and I blame the curriculum and how easy it is to get your CPT. But anyways, now you know!

Remember Dynamic Stretching for warm ups and Static Stretching for cool downs!

The Importance of Foam Rolling

Posted on November 2, 2015 by LetlerFit

Sore muscles. At one point in everyone’s life, I am pretty sure we have experiences the pain and discomfort of sore muscles from physical activity. What some people may not have experienced is that bittersweet feeling of foam rolling. What exactly is foam rolling and why is it beneficial for our recovery?

Foam rollers are primarily used for SMR (self-myofascial release). SMR put simply is when we apply a dragging pressure on out muscle tissue in order to have our body to release muscle tension and increase mobility between the sliding surfaces of our muscles. SMR is a major contributor to increased blood circulation and increased mobility range of motion in our recovering muscles. All of which allows our recovery time to decrease and make room for more effective training sessions.

When should we foam roll? Personally, I love to roll out before and after my workout. Before my workout as a prelude to my dynamic warm up to stretch out my muscle tissues which allows them to be less tight, decreasing my probability of pulling or straining my muscles. Post-workout it is a great way to decrease any lactic acid build up, which also allows you to recover quicker and be less sore after a training session.

Choosing your foam roller: There are a million and one different foam rollers on the market and I have probably invested hundreds of dollars into the different kinds in hopes of finding one that works and feels the best. From flat to pointy surfaces you name it and I have tried it. It wasn’t until I gave The knot out a try (They did not pay me to advertise for them and I get no financial benefits from promoting them in this post). The reason why I fell in love with the Knot out is because their rollers are not flat, they are “squiggly” for lack of a better term, which is perfect because my muscles are not flat. So having different approaches to angles and pressure points during my roll out sessions allows me to reach larger areas and go more in depth into the muscle tissue. They also have two different densities, soft and firm. That again, creates diversity while rolling out your muscles.

What’s great about them is that they also have an entire section on their website dedicated to educating people on how to PROPERLY foam roll and the different ways to foam roll.

You can also use code “LETLER” and receive 15% off your purchase of your knot out. Click the following link to be directed to their website and use the code at checkout! The KnotOut Coupon Code