The Truth About Fitness, Weight Loss and Improving Athletic Performance by Kevin Quinlan First of all, let me set your mind at ease I m NOT trying to sell you anything here! The purpose of this report is simply to: Outline some of the major misconceptions many people have about fitness and weight loss Give you some tips and tools that will help you improve your fitness program immediately Explain a little bit about our program and why CrossFit TriTown might be a great for place for YOU And I promise my feelings won t be hurt if you stop reading after the first two sections!! So, since I hate wasting time, let s jump right in and get to the good stuff!! If you re reading this article, you ll likely answer YES to one (or more) of the following questions: Are you sick and tired of the massive information overload about health and fitness available on TV and the internet today? Are you tired of working out without seeing the results you re looking for? Are you bored with the same old gym routine? Are you tired of the false promises and miracle solutions that never work in the long run? Are you looking to take your workout to the next level? Did you answer YES to any of those questions?? Good you re in the right place! And it s time to start busting fitness myths!! Fitness Myth #1 Dieting Will Eliminate Fat I could spend all day talking about this one, and chances are that you ve read dozens of articles about weight loss, and how many calories you should eat. So what s the truth?? The truth is that you will lose a bunch of weight initially if you cut your calories way down, BUT IT WON T BE FAT THAT YOUR LOSING! You ll lose a bunch of water weight, and if you keep it up long enough, you ll even start to lose some of your lean muscle mass. This is exactly what you DON T want to do! Why does this happen? It turns out that our bodies don t understand the difference between restricting calories as part of a diet, and starvation. As soon as the body thinks you re in starvation mode, it will start to slow down your metabolism to preserve energy and will start holding onto fat our best longterm energy source. NOT what we re looking for!
So what s the answer? The best way to lose body fat permanently is to increase our resting metabolic rate (the rate at which our bodies burn fuel throughout the day even during the 23 hours that we re not exercising) by building lean muscle and eating the right foods!! Yes, calories are important, but eating the right foods is even more important! (At CrossFit TriTown we provide all new members with a 90-page nutrition manual on day one it s THAT important to us) Fitness Myth #2: The Best Way to Burn Fat is MORE CARDIO Yikes this one is scary because we hear it ALL THE TIME. And most gyms take advantage of this misconception by providing rows and rows of treadmills, elliptical machines and stationary bikes. And what do you see? I see people reading, watching TV and not getting any closer to their fitness goals. Now, don t get me wrong there is nothing wrong with aerobic exercise!! But it s NOT ENOUGH by itself! If aerobic exercise is not supplemented with resistance training to at least maintain muscle mass, you cannot effectively accelerate the fat loss process. Each pound of lean muscle tissue burns 35-50 calories per day while your body is at rest. Each pound of fat burns exactly ZERO calories. Building and maintaining muscle mass is vitally important to elevating our resting metabolic rate!! A combination of properly monitored aerobic exercise and resistance training enables you to maximize the amount of fat that your body will burn when combined with good food choices Fitness Myth #3: Lifting Weights Doesn t Burn Fat Absolutely nothing could be further from the truth Next time you re at the gym take a look at the cardio area and then take a look at the free weight area. Which group of folks has a better physique? 9 times out of 10 the folks lifting weights will look better!! Why is that? The simple truth is that even if you exercise for an hour a day, that s still less than 5% of your total day. What really matters is what you re doing in the other 95% of your day. And no, I don t mean that you need to exercise more I mean that we should be trying to maximize our resting metabolic rate; how many calories we burn at rest. The quickest, most effective way to do this is to build lean muscle mass. (see a theme yet?) And NO, this does not mean that women will become bulky!! In fact, it s just the opposite. Lean muscle is more firm and compact than fat, and women are not genetically predisposed to adding muscle mass! Men, on the other hand, can gain mass and see good muscle growth through the proper use of nutrition and weight training. Fitness Myth #4: More is Better and you Need to Feel the Burn More is absolutely NOT better. The truth is that we don t get stronger, leaner, faster, or better looking while we re working out!! All of those great things happen while we re recovering between workouts. If we workout too frequently, or just try to kick our own butt EVERY time we workout, we re doomed to fail.
At its core, working out is just another stress on our body. It s a physical stress that we impose with the hope that our bodies will meet the stress, and adapt to be stronger next time it sees the same stress! But we all know that too much stress is BAD, and will actually promote the storage of body fat. And sometimes it s OK (in fact, desirable) to walk out of the gym feeling like a winner!! Not every workout needs to (or should be) be a beat down. Ok, so I ve hit you with four of the biggest fitness myths that I see out there now it s time to give you some help! Here are four awesome things you can do to start seeing better results immediately!! Fitness Tip #1: The Secret of Progression Have you ever met someone who says that they exercise week after week, month after month, even year after year and aren t getting any new results? Maybe this even describes you. Believe it or not, doing the same fitness routine over and over without expert guidance to direct your progress will actually decrease your fitness. You must learn how to progressively improve and fine-tune your efforts for maximum fitness and weight loss results! Fitness Tip #2: Make a Commitment to Your Fitness Program I don t care what program you re following or what gym you re going to you need to commit. The big companies who are stealing your money want you to believe that a pill, fad diet, or special machine will solve all of your health and fitness problems. This is a blatant insult to your common sense because everyone knows that achieving results requires hard work and commitment. But we all want to believe We want to believe there is an easier way a painless way. Well, I ve got the secret for you! Are you ready?? Make good food choices and perform a combination of aerobic exercise and resistance training 3-5 times per week for 40-60 minutes at a time. That s it. Take out your calendar right now and start scheduling your workouts. Clean out your pantry and get rid of the processed junk and everything with added sugar. You already have the tools you just need to make the commitment! Fitness Tip #3: The Secret of Having a Coach Like I said in Tip #2, we all have the tools to be successful already so how come most of us don t get the results we re looking for? Almost every self-help book ever written talks about the importance of having a coach or mentor. A coach is an experienced and trusted counselor or teacher who will hold you accountable and help you overcome the difficult hurdles that you will inevitably face on your fitness journey. A coach is critical to systematizing your exercise program for maximum results and assisting you in finding your motivation and strengthening your commitment. And a coach will provide you the feedback you need to continue making progress. Some of it will be positive, and some of it will be some tough, but necessary truth! Learning everything you need to know about exercise and nutrition can take years of struggle but not if you have a coach! Fitness Tip #4: The Biggest Secret of All is Accountability In a recent study at Virginia Tech University, researchers divided people starting a walking program into two groups. One group got a phone call every week to see how their program was going, while the
other group was completely on their own. At the end of 24 weeks, 45% of the people who got phone calls were still sticking to their program! In the other group with no phone calls?? Just 2%... TWO percent The results show that weekly accountability increases the likelihood of sticking to your program by 2200%!! So there it is! We ve busted some pretty big fitness myths, and given you four strategies you can implement immediately to make some changes in your fitness program! And if you want to stop reading right here, that s absolutely fine! I hope this information can help you start seeing better results in whatever fitness program you re currently using! BUT, I would love to tell you a little bit about our programs here at CrossFit TriTown they are unlike anything you ve experienced before! Our mission at CrossFit TriTown is: To empower our members with the tools they need to take control of their health and fitness by providing members of all ages a fun, challenging and safe environment in which to reach their goals. We value each member as an individual, and make their goals our goals. We are committed to the continuing education of our coaching staff, and are dedicated to building a strong, supportive community in which our members and staff can thrive! We understand that everyone is different and everyone is at a different place in their fitness journey. We offer several different training experiences from CrossFit Group Training to Personal Training and everything in between! What Makes Us Different? Programming - We design the complete training plan for you, so that you are no longer left on your own to decide what to do in the gym! All you have to do to get a great workout is show up we ll handle the rest! Coaching - Every time you come to CrossFit Trumbull you will be coached through the workout by one of our certified trainers. We ll make sure that you re using the correct techniques and the appropriate weight. You will never be on your own here! Community - It s hard to describe how amazingly supportive our community is, but when you come to CrossFit Trumbull you re not just joining a gym you re joining a community! You ll be working and sweating side-by-side with your friends, and having fun doing it!
Nutrition - We provide a FREE, one hundred page nutrition manual to all of our members (yes, it s THAT important to us!) It s easier than you think to eat healthy we ll show you how to look, feel and perform better than you ever thought possible! But I m no fool! I know that seeing is believing!! That s why I m offering you an amazing gift with this Free Report!! A Complimentary Health and Fitness Consultation ($99 Value): This will give us a chance to sit down and discuss your fitness background and goals, and it will give you a chance to learn all about our programs, what they involve and how they work. I will (hopefully) answer all of your questions so that you have the information to decide if CrossFit TriTown is a good fit for you! CLAIM YOUR COMPLIMENTARY CONSULTATION NOW!! I really hope that you were able to get something out of this Special Report! I want you to know that we are here to help you in any way that we can! Please don t hesitate to contact us with any questions you may have; either about Fitness & Health in general, or about our programs! To Your Health, Kevin Quinlan Owner, Director of Training CrossFit TriTown 477 Main Street Monroe, CT (203) 261-8627 Kevin@CrossFitTriTown.com www.crossfittritown.com