So your feed is overrun with pilates princesses and gym sharks. Everywhere you look, there are top tips to get lean, foods to avoid for weight loss, exercises to adopt or avoid. There's a lot of talk about getting toned, body transformations, or how to run 20 miles. It all seems to make sense, which means none of it does, really.
We're right there with you. When I first discovered fitness, it was with calorie apps and step counters. I put myself through hell with hour-long YouTube workouts selected at random, in addition to miscellaneous runs, while consuming a criminally low 1300 calories a day. A lost weight, sure, and hair, and my period. I knew I was reaching breaking point when I was constantly salivating, while my algorithm almost exclusively served me 'What I Eat In a Days.'
Then, like an oasis in the desert: Liz King, better known as @MadeForMeFitness. She walked her online following through her own body dysmorphia and gym phobias, rewiring what 'fitness' meant to me in a series of beginner-friendly clips. At the time, I was still overexercising and under-eating, and watching her videos taught me how to break my unhealthy habits. I'm talking about going to the gym with a four-exercise plan, and leaving. No more hours on hours dedicated to HIIT workouts (and dictating hair wash days). Fitness finally felt not only attainable, but sustainable.
Now a bonafide online sensation, we reached out to Liz for her top tips to feel your best this fall — with or without the cardio.
What are the most common fitness mistakes you see beginners make?
Starting with intense programs or workouts that are too hard for them because they think it will give them faster results , most of the time they will burn out after a few months if they haven’t seen results when in reality your body needs a lot of time and practice to adapt to even simple exercises. Or starting without a plan at all. Your body needs structure, progressive overload and a lot of repetition to be able to transform in the ways that most people want. Doing different classes and trying different workouts is a fun and great way to get started however if you want specific aesthetic results, having a plan that will get you there is key.
What advice would you give to someone intimidated by the gym?
Everyone is intimidated at first, it’s just like going to a new school or starting a new job. You're going to feel out of your element in a new place where everyone else seems to know what they’re doing. Think of it like exposure therapy and practice simply showing up to the gym and doing a few basic exercises that you feel confident with and leaving when your done. Going in with a plan that you know will help build your confidence will help your brain and body associate the gym with positive experiences and if you are consistent, eventually the gym will be your favorite place to be!
What would you tell people whose goal is ‘toning’?
The word “toning” is a term that really means losing fat and building muscle. Words like, 'lean,' 'toned,' 'defined' and 'snatched' all insinuate maintaining a low body fat percentage and having enough muscle to shine through giving your body a very contoured look. As a trainer I would suggest a high protein caloric deficit for fat loss as well as a lifting program that targets certain areas to help build lean muscle and shape your body the way you want along with low intensity cardio such as walking to get more movement in without ramping up your appetite too much.
The key is to have a plan that prioritizes consistency and sustainability so you can stick with it long enough to see results!
What element of fitness do you think is the most underrated?
Building muscle. It helps EVERYTHING in your body function better from metabolism to the neuroreceptors in your brain. You don't have to build huge muscles but training your body to be strong and capable is one of the best ways you can glow up!
What do you wish more people knew about fitness?
That it doesn't have to be intense or hard to work. Yes, building habits and changing your lifestyle is challenging, but if you approach fitness with the idea that you're going to be doing this for the rest of your life you’ll end up making better decisions as to what workouts are best for you. You can see amazing results by simply changing only a few things every week and being consistent with progress vs jumping into a program that's super intense and burning yourself out with little to no results. Sustainability is your greatest ally.
What do you wish you could tell your younger self about body acceptance?
I would tell my younger self that body acceptance is something you have to practice and even if you don’t believe it at first, you can train your mind into believing anything. It's ok to feel uncomfortable in your body or want to work on things that are within your control, but ultimately self love and confidence are developed through action, lifestyle, community, friendship and strength. If you spend your life trying to minimize yourself, your life will reflect that. If you focus on building yourself up, Your life will reflect that. The sooner you accept your body and maximize who you are and what your body is capable of, life gets a whole lot better!
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