A number of years ago, my dad (William W. Armstrong) published an article, “The Boss Has Read Another Book!” I think about that article nearly every time I hear someone talk about a new diet or exercise program. Let’s face it, we are as attracted to the latest fitness trends as managers are to the latest leadership philosophy. Unfortunately, both are often equally ineffective—or have the same life expectancy. The fitness industry has (and, perhaps, always has been) driven by marketing and fads. The reality is, however, that there is very little new under the sun. In my experience, simple continues to emerge as most effective. It is all about overload, specificity, portion control, and, most importantly, action. Yeah, if you don’t do it, it ain’t gonna work—no matter how effective.
So, when a trainer approaches with the latest and greatest “secret” or “shortcut” to success, be skeptical. Be aware, and understand that there are no secrets—there is no easy way to fitness. In 20 years of teaching, I have come to find that my education has given me the knowledge to better understand the “whys” (and, more importantly, the “why nots”) of exercise physiology and that the “hows” are really pretty basic.
With diet, it doesn’t matter so much what we call it or who among our evolutionary ancestors ate what. What are most important is caloric balance and macro-nutrient balance. More than half (according to Dr. Mike Israetel et al.) of weight management is calories in v. calories out. In other words, if you eat too much, it will make you fat. Another 30-percent or so of weight management is what you eat—carbohydrates, proteins, fats, and the quality thereof. High-carb/low-fat or low-carb/moderate fat? Macro balance matters mostly as it relates to goals and performance. In general, you will need more carbs if you are training than if you are sedentary, but, for most, caloric balance will be most important in managing body composition. Now, quality of carbs and fats? These are very important. These are vital, but there are no secret foods. There are no nutritional miracles. Simply, choose whole and natural over refined and processed. Complex carbs over simple sugars. Whole fruits and vegetables over any other form—the more you do anything to fruits and vegetables, other than cutting, the more you lessen the nutritional value and amount of fullness you get from these. (The exception being for those—athletes and bodybuilders—for whom the goal is to cram in as many calories as possible. These are not necessarily wanting to have to digest a lot of plant fiber.) A simple rule: avoid sugar and alcohol to lose fat.
Nutritional fat is not the enemy. To lose body fat, we want to eat less food (period). Fat makes one feel full and, thus, eat less. Eating more fat is not what makes us fat. Eating too many calories is what makes us fat. The quality of fat is important, however, one need not get too caught up in the trans-, mono-, poly-, and saturated v. unsaturated fat debates. Just consider that the more the fat has been processed to get to your table, the less healthy it is going to be. In other words, get your fats from food and avoid adding fats to the foods you eat.
Exercise? Again, keep to the basics. The more you complicate exercise with the gimmicky crap that is being marketed, the more exercise you will have to do for it to be effective. (I refer to this as “opportunity cost”.) Unless you are an athlete or bodybuilder—i.e., training for a specific performance goal—the K.I.S.S. principle applies (remember: keep it simple, stupid?). Stick to basic movements. Lift as heavy as you safely can. Allow for adequate recovery.
No method of cardio is more effective than another (for the most part). Cardio is only effective if you do it. So, in general, move as much and as frequently as possible, and strive to move more. When it comes to cardiorespiratory exercise—i.e., aerobic exercise for the purposes of improving one’s health, appearance, and/or performance—most of us will want to be as time-effective as possible. Thus, some form of interval training may be preferred. If you like to do it, do it and do it often.
Specificity is king (or queen). Realize that the more a prescribed exercise program combines activities with differing goals—e.g. combines resistance or weight training with cardio—the less effective it will be. So, build strength and muscle with weight training, and build cardiorespiratory endurance with aerobic exercise. Be wary of exercise programs that promise phenomenal results in only minutes a day.
Really, there is nothing quite so difficult about it. Your trainer has no real secrets. Trust me, there is no Illuminati of Exercise. The big secret is that it takes great effort—more than most of us are willing to exert—to have the physique we desire. Be strict with the diet and diligent with the exercise. If you are looking for shortcut, beware.
Be your best today; be better tomorrow.
Carpe momento!