Pivotal Fitness Get Fit. Stay Fit. Perfect Fit. Pivotal Fitness. 2015-05-21T12:49:17Z http://pivotalfitness.com/feed/atom/ Lyndsi Stafford <![CDATA[How many calories should I eat a day? Does counting calories really work?]]> http://pivotalfitness.com/?p=883 2015-05-21T12:49:17Z 2015-05-21T12:46:28Z Every body is different. Therefore, everyone should consume a different amount of calories based on height, age and activity level. To find out the number of calories suggested for your body type, you need to figure out your basal metabolic rate (BMR). This calculates how many calories your body burns at rest. Use the following formula. First found out your weight in kilograms. You can do this by dividing your weight in pounds by 2.2. Then find out your height in centimeters. Take how many inches you are and multiply […]

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Counting Calories

Every body is different. Therefore, everyone should consume a different amount of calories based on height, age and activity level. To find out the number of calories suggested for your body type, you need to figure out your basal metabolic rate (BMR). This calculates how many calories your body burns at rest. Use the following formula.

  • First found out your weight in kilograms. You can do this by dividing your weight in pounds by 2.2.
  • Then find out your height in centimeters. Take how many inches you are and multiply it by 2.54.

Now that you have your weight in kilograms and your height in centimeters, you can solve the BMR equation below.

Equation for Men

66.47+ (13.75 x Weight in Kilograms) + (5.0 x Height in Centimeters) – (6.75 x Age) = BMR

Equation for Women

665.09 + (9.56 x Weight in Kilograms) + (1.84 x Height in Centimeters) – (4.67 x Age) = BMR

*Never a fan of math? Don’t forget that the equations in the parenthesis need to be solved first.

 

Now keep in mind, this does not take into consideration your activity level. Therefore, one should adjust their number accordingly. However, just because you worked out, doesn’t mean that sleeve of Oreos is calorie-free. Which bring us to our next question…

Does calorie counting really work?

For many, calorie counting holds us accountable. Many of us have a skewed perception of how much we are eating and how many calories we consume. Just counting your calories for one meal may surprise you.

If you are looking to lose weight, the bottom line is this…the number of calories consumed must be less than the number of calories burned. By tracking both sides of the spectrum you have a clear idea.

However, calorie counting is very time-consuming and not always sustainable. Therefore, we suggest if you are looking to lose, maintain or gain weight, count your calories for two weeks to a month and get a clear understanding of how many calories you are consuming. A great calorie counting app to use is MyFitnessPal. By analyzing where majority of your caloric intake comes from, it allows you to make better-educated decisions.

Once you get a clear understanding of your diet, you can start transitioning to a healthier lifestyle. For example, drink orange juice every day for breakfast? Switch that out for water, saving you 117 calories. Have sliced cucumber and hummus in replace of your afternoon bag of chips.

Additionally, if you can’t or don’t want to tally the calories you eat at every single meal, get portion savvy.

  • A tennis ball is equivalent to one cup of food.
  • Don’t eat straight out of the container. That is a recipe for mindless munching.
  • Use smaller plates. It will make you think you are eating more food when you are actually not.
  • Eat more dense snacks like celery sticks and peanut butter. You’ll eat less and feel more satisfied later.

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Lyndsi Stafford <![CDATA[What to snack on while watching TV, that won’t wreck your diet]]> http://pivotalfitness.com/?p=879 2015-05-20T17:56:55Z 2015-05-20T17:48:44Z Thanksgiving? Turkey. Birthday? Cake. Mall? Auntie Anns. Movies? Popcorn. Munchies? Pizza. Bad Day at Work? (Scratch that, anytime after work)? Wine. Get Laid Off? Tequila. Mas Tequila. Get Cheated On? Ben and Jerrys. Every event in our lives is associated with food and drinks. No wonder we have such a hard time with food! The same concept applies as we wiggle our way onto the comfy sofa. TV goes on and brain goes off. This is when that little devil on your shoulder decides your previously full belly is in […]

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Thanksgiving? Turkey.
Birthday? Cake.
Mall? Auntie Anns.
Movies? Popcorn.
Munchies? Pizza.
Bad Day at Work? (Scratch that, anytime after work)? Wine.
Get Laid Off? Tequila. Mas Tequila.
Get Cheated On? Ben and Jerrys.

Every event in our lives is associated with food and drinks. No wonder we have such a hard time with food! The same concept applies as we wiggle our way onto the comfy sofa. TV goes on and brain goes off. This is when that little devil on your shoulder decides your previously full belly is in need of a snack. How could you possibly sit through an entire television sitcom without putting something in your mouth! Heaven forbid.

As a result, Pivotal Fitness complied a list of 10 foods/drinks that one should eat or drink while watching T.V. Starting with the BEST possible option and finishing with the least favorable option.

  1. Air. Suck it up. That’s right. Sometimes we can’t have everything we want. After dinner (and a small dessert) it’s time to call it quits.
  2. Water. We have heard it before…often times people mistake hunger for thirst. So enjoy that H20 as you watch the Big Bang Theory.
  3. Tea. Something is so soothing about a nice cup of tea ol chap!
  4. Gum. At least give some part of your body exercise as you lie there.
  5. Celery. You actually burn more calories eating celery than consuming it and I don’t think anyone has every thought, “man, I ate WAY too much celery last night.”
  6. Roasted Veggies/Edamame. Any type of vegetable roasted is purely delicious and low in calories. Sprinkle a little olive oil, place in the oven at 350 degrees for 10-15 minutes.
  7. Frozen Grapes. Grapes in their solid cold state stops us from eating them so fast and they taste like mini popsicles.
  8. Sandwich Roll Ups. More protein and less carbs compared to some other snacks.
  9. 100 Calorie Popcorn. It already provides you portion control, so snack till you pop.
  10. Ice Cream. That’s what you really want…I know! Just make sure you measure out the scoop. And don’t you dare think about eating out of the carton. Unless you got cheated on…then refer back to my list at the top.

Happy Snacking!

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Lyndsi Stafford <![CDATA[Can weightlifting make me look bulky?]]> http://pivotalfitness.com/?p=876 2015-05-19T13:26:57Z 2015-05-19T13:26:57Z It’s a question asked more times than a child probing are we there yet on a 10 hour car ride. Many women believe that using heavy weights will immediately transform you into a female version of Arnold Schwarzenegger. Is this belief true? Can women really bulk up with a 30-pound dumbbell? The answer in short, it is possible for women to get bulky, but highly improbable. Less than 1/10 of one percent of women can achieve such results. In fact, it would require long-term, consistent training and a big nutrition […]

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It’s a question asked more times than a child probing are we there yet on a 10 hour car ride. Many women believe that using heavy weights will immediately transform you into a female version of Arnold Schwarzenegger. Is this belief true? Can women really bulk up with a 30-pound dumbbell?

The answer in short, it is possible for women to get bulky, but highly improbable. Less than 1/10 of one percent of women can achieve such results. In fact, it would require long-term, consistent training and a big nutrition push to see results. One would have to be genetically gifted to get “bulky.”

Since few women actually get bulky from lifting heavy, who do so many of us think we do?

First reason: Self Perception. No offense ladies, we have terrible self-perception. When a person feels their guns are getting swole, they start to look at their arms differently.

Second reason: Eating More. I can eat this cookie, I went to the gym today, sound familiar? Some women deliberately eat more because they think they need it to support their training.

Third Reason: Fluid Retention. In the early stages of training, you get a lot of inflammation and the muscles draw in glycogen and water. The fluid retention and inflammatory process is what causes the stiffness and soreness, same as what happens if you sprain your ankle and it swells up. So, women will train for a couple of weeks and swear they have ‘bulked up’ — and perhaps they have, but it’s not muscle. And that means it’s not permanent.

In a recent Huffington Post article on the subject of light weightlifting verses heavy weightlifting, several published studies suggest that is doesn’t really matter whether you go heavy or light. You’ll pretty much get similar results either way if you’re trying to build muscular strength as long as you lift until you are fatigued or to muscle failure.

A study of 164 women, highlighted in US News Health found that weight training helped keep fat at bay better than cardio did. This is because you muscles are responsible for your metabolism. The more muscles you have the higher your metabolism and the more energy you’re going to have.

All in all, if you are looking to become lean and strong start adding more weight training into your work out. Additionally, diet plays a huge role in shedding the fat to display those new muscles of yours!

Want more information? Contact Pivotal Fitness to get a consultation with our certified personal trainers. Click here to find a location near you.

 

 

 

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Lyndsi Stafford <![CDATA[Myth vs. Fact: It’s more expensive to eat healthy food.]]> http://pivotalfitness.com/?p=872 2015-05-18T22:57:01Z 2015-05-18T22:55:44Z Myth: It’s more expensive to eat healthy food. Fact: With a little planning, eating healthy foods can actually cost less than shelling out for typical fast-food fare. Are you surprised? A study at the Mary Imogene Bassett Research Institute found that a person who follows a diet of heart healthy whole foods can reduce her grocery bill by up to $8 a week. That translates to an annual savings of $416 a year for a single person. To help reduce your grocery bill, swap legumes for meat products; buy less-expensive produce […]

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mythvs.fact

Myth: It’s more expensive to eat healthy food.

Fact: With a little planning, eating healthy foods can actually cost less than shelling out for typical fast-food fare. Are you surprised?

A study at the Mary Imogene Bassett Research Institute found that a person who follows a diet of heart healthy whole foods can reduce her grocery bill by up to $8 a week. That translates to an annual savings of $416 a year for a single person.

To help reduce your grocery bill, swap legumes for meat products; buy less-expensive produce such as apples, oranges, carrots, spinach and cabbage; and purchase healthy whole grains like oatmeal and rice in bulk.

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Lyndsi Stafford <![CDATA[High in Protein. Low in Calories. Easy for Lunch.]]> http://pivotalfitness.com/?p=868 2015-05-15T16:01:15Z 2015-05-15T16:01:15Z   No offense to deli line, but we are avoiding that boring turkey sandwich today. Pivotal Fitness is on a mission to find easy, healthy, high protein meals that can be made by anyone. And when we say anyone, we are talking about the “I just don’t have time” naysayers. If you have a microwave and two minutes, you have yourself a lunch packed with protein. Introducing the Edamame Cranberry Feta Salad. Ingredients: 1 Cup of Frozen Shelled Edamame 1/2 Cup of Cranberries 1/4 cup of Feta Cheese Instructions:  Place […]

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edamame

 

No offense to deli line, but we are avoiding that boring turkey sandwich today. Pivotal Fitness is on a mission to find easy, healthy, high protein meals that can be made by anyone. And when we say anyone, we are talking about the “I just don’t have time” naysayers.

If you have a microwave and two minutes, you have yourself a lunch packed with protein. Introducing the Edamame Cranberry Feta Salad.

Ingredients:

1 Cup of Frozen Shelled Edamame

1/2 Cup of Cranberries

1/4 cup of Feta Cheese

Instructions: 

Place the frozen edamame in the microwave safe container (add a drop of water into the bowl). Microwave on HIGH for 2 minutes. When finished add cranberry and feta cheese. Done. Yes, it is that easy.

Calories: 369 Total Fat: 17 g Sodium: 429 mg Total Carbs: 25 g Protein: 29 g Fiber: 14 g

 

 

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Lyndsi Stafford <![CDATA[What is Gluten? Should I go Gluten-Free?]]> http://pivotalfitness.com/?p=863 2015-05-13T15:50:46Z 2015-05-13T15:50:46Z The Gluten-Free Lifestyle: Is it a fad? Is it for me? And in all honesty, what is gluten? So many individuals are willing to swear off gluten for life without truly understanding what it is. First, let’s get a better understanding of this grain before we say goodbye for good. Gluten Explained: Gluten is a protein found in wheat and related grains. The purpose of gluten is two-fold; helping the dough rise and keep its shape, as well as, give dough it’s chewy texture. You will find gluten in pasta, […]

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gluten

The Gluten-Free Lifestyle: Is it a fad? Is it for me? And in all honesty, what is gluten? So many individuals are willing to swear off gluten for life without truly understanding what it is. First, let’s get a better understanding of this grain before we say goodbye for good.

Gluten Explained: Gluten is a protein found in wheat and related grains. The purpose of gluten is two-fold; helping the dough rise and keep its shape, as well as, give dough it’s chewy texture. You will find gluten in pasta, couscous, bread, cookies, cereal, beer, dressings and sauces.

Why would someone go gluten-free? Originally, the gluten-free diet was intended to treat individuals with celiac disease; an inflammation in the small intestines when one does consume gluten products.

But in recent years, the concept of gluten-free has gone mainstream, causing gluten-free products to fly off the shelves. I don’t blame them. I came across a friend’s blog who decided to go gluten-free years ago, due to her sensitivities with gluten, and now she looks terrific. Thanks to a gluten-free diet she is thin, happy and symptom free.

But at the end of the day we forget the main reason behind eliminating this form of nutrient. Before we dig into a bag of gluten-free potato chips, ask yourself these questions:

  1. What is your interest in a gluten-free diet?

Have you noticed certain sensitivities after consuming the above mentioned food items? These include diarrhea, gas, bloating, dizziness, constipation (constipation is actually more common with children), chronic fatigue or inflammation in your joints.

If you don’t have these symptoms and simple want to lose weight, a gluten-free diet may not be the best solution.

  1. Am I willing to live a gluten-free lifestyle?

A fairly robust amount of information needs to be done before someone commits to gluten-free. It’s not just swearing off bread, there are so many foods that contain gluten. Even supplement, medications and toothpaste contain gluten.

Some may decide to limit their gluten lifestyle while others wish to completely eliminate it.

  1. How do I begin living a Gluten-Free life?

First we would suggest having a complete check up with your family physician or the appropriate specialists such as an allergist or gastroenterologist.

Self-diagnosis can be risky, as gluten-free diets can cause a nutrient-deficiency. These diets are low in fiber, iron, folate, nicacin, calcium, zinc and vitamin B12. Therefore, it is important that you work with a nutritionist or really do your homework.

In the end, unless you do have gluten sensitivities, a life of less bread and pasta, gluten free or not, will lead to a healthier result. Don’t become a victim to gluten-free chips and junk just because of the label.

To learn more about gluten and living a gluten free lifestyle, visit www.glutenfree.com

 

 

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Lyndsi Stafford <![CDATA[New satisfying, healthy and easy lunch idea.]]> http://pivotalfitness.com/?p=849 2015-05-06T23:00:01Z 2015-05-06T22:56:09Z We get tired of sandwiches. Day in and day out we are punching into work with a boring brown paper bag in tow. We deserve to have a lunch that will get us through the day and make us eager to consume. It’s time to add a little zest to lunch, without adding more time in the kitchen. Insert the satisfying, healthy and easy recipe. Anything with these three adjectives is a must into our cookbook. Creamy Avocado Salad Ingredients:  1/2 Cup Organic Cottage Cheese 1/2 Avocado 8 Sliced Cherry […]

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creamy

We get tired of sandwiches.

Day in and day out we are punching into work with a boring brown paper bag in tow. We deserve to have a lunch that will get us through the day and make us eager to consume. It’s time to add a little zest to lunch, without adding more time in the kitchen.

Insert the satisfying, healthy and easy recipe. Anything with these three adjectives is a must into our cookbook.

Creamy Avocado Salad

Ingredients: 

1/2 Cup Organic Cottage Cheese
1/2 Avocado
8 Sliced Cherry Tomatoes
Cracked Pepper
Sliced Cucumber (I use 1/4 of a cucumber)

In a bowl add all the ingredients together, sprinkle with cracked pepper and Enjoy! Ya, it’s that easy.

Calories: 290 Carb: 22 Fat: 18 Protein: 18  Sodium: 402 Sugar:10

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Ethan Ork <![CDATA[How To Enjoy Your Gym Membership & Get Ripped]]> http://pivotalfitness.com/?p=838 2015-04-28T18:34:08Z 2015-04-28T18:34:08Z Across the country, there are about 58 million people who sign up for a gym membership. After all, it is one of the best ways to stay fit and satisfied with your physical shape. If you have just signed up for a gym membership or you are planning to join a fitness class or go one-on-one with a trainer, here are a few tips on how to enjoy your membership, make new friends, and meet your fitness objectives. Call Yourself a Rookie but Don’t Make Rookie Mistakes Every new member […]

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gym-membershipAcross the country, there are about 58 million people who sign up for a gym membership. After all, it is one of the best ways to stay fit and satisfied with your physical shape.

If you have just signed up for a gym membership or you are planning to join a fitness class or go one-on-one with a trainer, here are a few tips on how to enjoy your membership, make new friends, and meet your fitness objectives.

Call Yourself a Rookie but Don’t Make Rookie Mistakes

Every new member should learn to tread lightly on his or her first month at a new gym so you don’t make rookie mistakes. This is important as you get used to the environment, get to know the people behind the counters and equipment, and blend in. A rookie is someone who is new to a scene and invariably tends to make mistakes so here’s a list of how to avoid rookie makes in the first month at the gym:

  • Ask and don’t stop asking questions if you’re unsure about something, especially about how to use the equipment and facilities. Keep in mind that if you were a member in another gym, the equipment may look familiar but may have different operating mechanisms.
  • If there is a membership orientation, attend it.
  • If you like working out with music, make sure you have earphones or ear buds that can contain the volume well.
  • Wear the proper attire. Cotton is now considered outdated since it does not wick sweat well. Instead, wear something that dries quickly and does not drip. It’ll make you more comfortable but also not leave lots of sweat behind for others (and also, wipe down machines when you’re done!)
  • Keep your mobile phone quiet and take calls outside the workout area so you don’t disrupt the workout of other members. Nothing is worse than someone loudly talking on the treadmill and distracting people doing a serious workout.

Follow the Fitness Trainers’ Lead

Most fitness centers and gyms will ask you about your fitness goals. These goals will be relayed to the trainers and fitness professionals so they can help you attain your goals so take their lead. There’s nothing wrong with a healthy discussion about your program, but do give them the respect they deserve.

Change Up

Once you start getting bored with your routine, change it up. Join classes or request a new program. The repetitive exercise syndrome is one of the reasons many members tend to lag on their fitness goals.

In addition, repeating the same routine puts you at risk for injuries as you become less conscious and alert of your actions and more robotic.

Finally, enjoy socializing with other members but do try to keep it professional especially as a new member. Adopt a wait-and-see to find out who among the members you will most likely get along with and not end up in the middle of a dispute among cliques.

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Ethan Ork <![CDATA[The First Step is the Hardest]]> http://pivotalfitness.com/?p=835 2015-04-28T18:32:55Z 2015-04-28T18:32:55Z I’m not going to waste time – New Year’s resolutions have come and left. Many people made resolutions about eating better, going to the gym and making better choices for their health. Hopefully, if those were your resolutions, you have stuck with them and have been consistent for the first month. Just in case you haven’t stuck with them, I want to take a few minutes to encourage you. Even if you didn’t have resolutions for fitness, but you have a desire to make changes, you don’t need a new […]

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first-stepI’m not going to waste time – New Year’s resolutions have come and left. Many people made resolutions about eating better, going to the gym and making better choices for their health. Hopefully, if those were your resolutions, you have stuck with them and have been consistent for the first month.

Just in case you haven’t stuck with them, I want to take a few minutes to encourage you. Even if you didn’t have resolutions for fitness, but you have a desire to make changes, you don’t need a new year or even the first of the month to start.

I know it is tough, but the first step is truly the hardest. Even if you don’t have a history of fitness or physical exercise, baby steps are better than no steps at all. Don’t feel like you have to start with an hour and a half weight training and cardio day. Start with 10 minutes of walking or some body weight exercises. Every little bit counts!

The Internet can be a great resource. Use Google to find some good introductory body weight exercises to get your routine started. Or, even better, join a gym and ask the fitness professionals there for some tips on how to get started. Most gyms can provide training services from certified personal trainers who can walk you through a routine as many times a week as you would like. They can advise you on cardio, weight training and nutrition.

My biggest advice regarding making a first step towards fitness is do not be one of those people that signs up and never comes back. Baby steps are key! The hardest step in physical fitness is the first step out of the door to actually go.

Use positive self-talk for encouragement and find others that will encourage you on your journey. Find accountability partners that will be tough on you if you make excuses and try to back out of going to the gym or going on a walk or run. If you really want to achieve your goals, you need the first step – motivated by positive self-talk and a community of loved ones that encourage you!

Physical well being is not just about fitness and exercise, but also about your nutrition. Fresh is always key when it comes to fruits, vegetables and meat. Lean proteins such as chicken and turkey are good for each meal along with fruits and vegetables. Try to eat only whole grains when it comes to carbs and avoid high fat and packaged foods.

What other tips do you have that encourage the first step towards physical well being?

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Ethan Ork <![CDATA[Fitness Myths You Should Junk]]> http://pivotalfitness.com/?p=832 2015-04-28T18:30:44Z 2015-04-28T18:30:44Z Myths are a topic taught to children in school – think Greek mythology. But there are other types of myths beyond the extraordinary ones you learn growing up, the type of everyday myths that, as it turns out, are really just misconceptions or misunderstandings that continue to be passed on. In fitness, there are no ancient Greek stories or curses to debunk, there are just hyped-up ideas on health and fitness that probably started as a joke or marketing gimmick and are now considered by many as truth. Here are […]

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fitness-mythsMyths are a topic taught to children in school – think Greek mythology.

But there are other types of myths beyond the extraordinary ones you learn growing up, the type of everyday myths that, as it turns out, are really just misconceptions or misunderstandings that continue to be passed on.

In fitness, there are no ancient Greek stories or curses to debunk, there are just hyped-up ideas on health and fitness that probably started as a joke or marketing gimmick and are now considered by many as truth.

Here are a few of the most common and strangest myths on fitness that you should never consider as even slightly true.

Myth #1 Training on a problem area only benefits that problem area

The only way you can trim only your abdominal fat or only take away fat in your upper arms is through surgical procedures like liposuction. Training doesn’t work like that – it’s better. When you train, you can focus on specific drills but in almost all cases, the entire body will benefit. This is because scientifically, the body draws fat from different areas at varying rates which would depend on your genetic make-up.

Just think about it, have you ever seen a man with a six pack but with fatty thighs and arms? Do you have friends who are able to work only on their thighs and not on the arms? The beauty of working out in the gym is that you are able to work on all parts of your mind and body. The process may be slow but it will definitely get you to a fitter shape.

Myth #2 Muscle gain becomes impossible after age 40

Aging has its downside but muscle gain is not one of it. However, there are people over 40 who struggle with muscle gain even after months in the gym. The fault lies not with the program but may have something to do with physical deficiencies like lack of hormones or a potential osteoporosis condition. There are quick diagnostic tests that can be done to find out if you have deficiencies like a saliva test. The other possible cause could be the fact that it is only at age 40 that you have started any kind of fitness program, thus you should consider yourself a babe in training – and this means the end results may take some time before they are visible.

Myth #3 Yoga is better than going to the gym

Actually, yoga and exercise is a good combination but yoga alone, which is based on the spiritual disciplines of Buddhism and Hinduism, aims to transform and control spirit and body. In fact, it was only in the 1980s that yoga started trending as a form of physical exercise even though it was never meant to be used as a fitness program. People do manage to lose weight, but getting ripped is not usually a benefit. This is because you don’t really burn calories the way you would with a fitness program.

There are many, many other myths that should be rejected as false. If you enroll in a gym membership, you will come to know what these are and voluntarily reject them on your own as you see the effects of a true honest (and fun) fitness program.

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