Metabolic
Don’t fall in love with these 5 fitness myths this summer – a local pro gives us the right advice
Alex Gray, Nichefitness Executive Director for Fitness, gave us great tips on how to healthily achieve your fitness goals this summer (and what will make you smile!). Photo via Mary Fehr for Bham Now
Raise your hand if you’ve personally become a victim of your Pinterest Summer Fitness Goals board. 🙋♀️ Yes, so do we. That’s why we sought professional advice from Alex Gray, Executive Director of Fitness at Nichefitness, DBA Orangetheory, on how to get the healthiest while ignoring common fitness myths. Don’t you trust us yet? Sign up for two FREE courses at Orangetheory and see for yourself.
Note: Every trainer at Orangetheory is a certified, trained fitness trainer. However, before starting any new physical activity or changing your diet, it is a good idea to talk to your doctor about which plan is right for you.
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Let’s go ahead and get started. 🏃♀️ Scan this QR code or click the link and sign up for a FREE class at Orangetheory.
1. Myth: Tons of cardio is the only way to lose weight
We cannot guarantee that you will smile like Cecilia on the profile, but you will after completing extensive training. Photo via Mary Fehr for Bham Now
“In addition to strength training, the training style we do is heart rate interval training. Research shows how effective this combination is for achieving these goals and experiencing a change in body composition. “
Alex Gray, General Manager of Fitness for Nichefitness, DBA Orangetheory
Orange theory workouts include weight training and cardio, but Alex noted that some members were concerned about becoming “too bulky” when challenging themselves in the weight room.
“If you can build more muscle in the weight room, it will help you burn calories. When you have a good muscle to fat ratio in your body, you will usually get better metabolism and calorie burning from this body composition change. “
Alex Gray
The idea in the weight room is called “progressive overload”. You don’t want the muscles to calm down the same way every week. Instead, Orangetheory encourages you to challenge yourself, get heavier, and experience the best benefits.
2. Myth: Men and women have to train differently
The orange theory focuses on your specific goals rather than how you should look. Photo via Mary Fehr for Bham Now
Remember, fitness is all about you. Regardless of your gender, it comes down to your specific goals, and orange theory can help you achieve those goals.
“There is no reason for men and women not to do the same workout – the same movements in the weight room or whatever we have at the center of the day. We make sure that you train your legs, your upper body and your core. “
Alex Gray
There are several ways that Orangetheory makes the training specific to each individual:
- OTbeat performance tracker: Members see their results in real time on the screen during training. They speed up or slow down depending on where their heart rate is.
- Certified coaching: In interval training, coaches encourage members to raise and lower their heart rate in order to train their heart rate in a way that is subjective to each person. In the weight room, you will be guided by trainers in terms of form and weight restrictions.
- Education: Trainers know what to look for in each individual. You can also raise them based on the day. If it’s an endurance day, they can let the member know to take the weight more easily and recover less between exercises. On a strength day, a trainer will urge you to get as heavy as possible.
“We have certified trainers who know what they’re looking for – to make sure each individual is using the right weight selection along with the right form. So we tend to personalize it for everyone rather than examine how men and women have to do things differently. “
Alex Gray
Myth 3: If progress is not fast, it means you are not working hard enough
Since every trainer at Orangetheory is a trained instructor, he can train you further during your fitness journey. Photo via Mary Fehr for Bham Now
We see various companies, celebrities, and influencers promoting diets and supplements that promise rapid weight loss. This type of weight loss is not only unhealthy but also unsustainable.
Many people come to the gym with a wrong idea of how fast you can experience weight loss. While the results may not be there overnight, they will be worth it.
“The healthiest weight loss is sometimes a little slower and more sustained. We would rather that members with weight loss goals do so in the healthy and sustainable way possible. “
Alex Gray
It’s hard to know what’s healthy for your body, but while this is a group training class, any trainer can tailor the workout to meet your goals.
Not only will you lose weight in a healthy and sustainable way, but you will also do so in the way that is best for your body and is backed by science.
4. Myth: Diets work the same for everyone
The InBody scanner provides accurate and precise direct measurements of the whole body. So you are relying on the science and promise of a paid celebrity. Photo via Mary Fehr for Bham Now
If you’re changing your diet, Orangetheory recommends seeking advice from nutritionists (some Orangetheory trainers are!). However, instructors can tell you about calorie intake and expenditure.
One device they use to measure this is the InBody scanner. Members can see how high their metabolism is and how many calories they burn during the day.
Trainers explain what is best for your body and guide you on the right path to sustainable success. Photos via Mary Fehr for Bham Now
Trainers can guide you through the basics of energy balance. For example, if you want to lose weight, you want to be in a calorie deficit, but not in an extreme case where it is unhealthy.
“The basics of energy balance when a member has weight loss goals is that they want to see a bit of a calorie deficit, and like I said, you can do so to a healthy extent. So if you try to use about 500 more calories than you would ingest, it creates a calorie deficit that would result in healthy weight loss.
If a member had weight gain goals and perhaps wants to gain a bit of weight, they would want to take in more calories than they would spend on that weight gain. “
Alex Gray
Myth 5: You should exercise every day to achieve your goals
Smash the snooze button on days when your body needs a break. Trust us, the gym is going nowhere. Photo via Mary Fehr for Bham Now
Exercising seven times a week could hinder your progress. Sleep and rest are just as important as hitting the profile.
Orange theory recommends at least three hours a week, but also to listen to your body when it’s time for a day of rest.
“What we see from the most successful members, people who have amazing life changing results, is that they typically come for at least four to three hours a week.
Exercising too often can lead to burnout and fatigue. We would like to educate (members) about the importance of these rest days for their health and well-being. “
Alex Gray
Achieve your goals, but get it right with Orangetheory when you visit one of these Alabama studios:
PS If you complete 4 of the 6 days of All Out Mayhem between May 23-28, you will receive an OTF hat! 🧢 (you are cute!)
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