There are many misconceptions when it comes to training that can be holding you back from reaching your goals.
Much of the information that is presented on the Internet or through the so-called “health” and or “fitness” magazines is misleading and often not true.
A lot of the information written in these publications by “experts” is based solely on theory not factual data.
It’s because of this misleading or false information that people think they are training correctly, while in reality it’s these very same so called training tips that are holding them back from reaching their goals.
This report is going to uncover the truth about 10 of the most common myths in training.
1. You have to do cardio workouts to burn fat
Many believe that the only way to burn fat is to do cardiovascular activities (running, biking, swimming, walking etc.). The myth comes from research that showed the body utilizes fat when it reaches a “steady state” that occurs while doing cardio. In reality losing fat comes down to two reasons—increasing the heart rate (exercise intensity) and exercise duration.
To burn fat you simply need to eat a healthy balanced diet high in vegetables, fruits and protein, and exercise at a high intensity (your body will use stored sugars first for energy, then, if a high intensity is maintained, will begin to burn fat.
You can also burn fat at an extremely low intensity, but you will be using much less in the way of calories and it will take you much longer to lose the unwanted weight AND build muscle. Burning calories can be done by doing cardio only workouts, lifting weights at a high intensity, or a combination of the two.
Cardiovascular activities are not the end all be all for burning fat. There are a lot of added benefits to weight training other than burning calories and losing weight—such as an increase of muscular strength, flexibility, bone strength, joint strength, and a decrease of muscular imbalances that can be caused by solely doing cardio.
Not sure what we mean? Try lifting weights, using a total body routine, and instead of resting/relaxing for a minute between sets or between exercises, pick up a jump rope and get as many jumps in as you can in your one minute ‘rest time.’
This will increase the intensity of the workout, and keep your heart rate up enough to increase your metabolic demand—meaning that you will burn through much of your store carbs and begin burning fat during your weight lifting workout. You can get your ‘cardio’ and your weight training all done in less than 1 hour, saving you much time and stress! For more tips on how to lose fat, please contact a Finish First Sports Performance coach.
2. Lifting heavy weights will make you “bulky”
This myth comes from seeing all the guys that are “jacked” lifting heavy weights.
These people are in every gym and there are pictures that appear in every fitness magazine or website.
For those of you that don’t want to look like those guys there is the misconception that lifting heavy weights will make you bulky. The truth is there are a very small percentage of people that can naturally get big and bulky.
Lifting heavy weights will only make you stronger and healthier. Just think about how many people you know that want to get “jacked” and can’t achieve it naturally.
3. Lifting heavy weights is bad for my joints
The use of heavy lifting is often looked at as bad for your joints and body. This is only true if you are weight training with improper technique.
It is the lack of form or technique that puts an individual at risk for joint pain or injury--it’s not from heavy weight training. The fact is that weight training correctly will help your joints to become stronger by strengthening the muscles, tendons, and ligaments surrounding the joint.
4. As long as you workout you can eat whatever you want
Don’t be fooled by this myth. Many believe, just because they worked out they can go and eat six Big Mac’s or they will eat junk and claim they will burn it off in their workout.
Truth is eating properly is equally as important to getting healthy and in shape as working out. Eating junk before or after a workout will negate your hard work.
A balanced healthy diet allows your body to recover and replenish from your workout.
5. Diet alone is enough to lose weight
Getting on track with a healthy diet is a great start to losing weight. But unfortunately that can only take you so far before your weight starts to plateau and you can’t lose any more weight.
The only way to continue to lose weight besides starving yourself (which I don’t recommend) is to exercise.
Combining a healthy diet with consistent exercise will maximize your weight loss and allow you to reach your goals. Losing weight is simple—burn more calories than you take in on a weekly basis while eating a balanced healthy diet and exercising.
6. You can target a specific area of the body to lose fat “spot reduce”
This could be the most common of all the myths. If I had a dollar for every time someone asked how they can lose the flab under their arm (bingo arm) or they need to lose the fat over their lower abs etc… I could have retired years ago.
Let me come right out and say you CAN NOT target a specific area to lose fat. Everyone loses fat at different rates and everyone holds on to fat in certain areas of their body. It may take you longer to lose the fat in the areas that you are most concerned with.
7. You can turn fat into muscle
The turning muscle into fat myth is one that I’ve been hearing for a long time.
Many people believe that it’s ok to be fat because you can turn that fat into muscle.
This is not true—fat and muscle are two entirely different types of body tissue that are made up of very different components …the concept of turning fat into muscle would be like turning a butterfly into a dog—unless you have a magic wand, a fairy princess godmother, or a wish left with a genie, this is impossible.
In order to gain muscle you will have to lose the fat around the muscle first. Overweight people will often see a dramatic decrease in weight when they first begin an exercise program and eventually the weight loss will plateau or balance out. This is due to the loss of fat and then the eventual gain in lean muscle. The strength gains in the first six weeks of a training program are due to the neurological adaptation of the muscles.
Simply put, your muscles become more efficient. It is after those six weeks that the body begins to increase lean muscle tissue and you will see a decrease in the rate of weight loss. That’s why it is important to pay closer attention to your body fat percentage rather than your actual weight. Often times your weight will stay about the same but you will be losing body fat.
8. You’re too old to workout
If you’re an older individual and think that it’s too late to begin working out you’re wrong. It is never too late to begin an exercise program and the research shows that working out will have many benefits. A proper exercise program will improve you’re ability to perform activities of daily living (walking up stairs, taking a shower, getting dressed, yard work, etc…), lose fat, increase lean muscle, strengthen joints, improve flexibility, increase bone mass density (stronger bones), and strengthen your heart. The list goes on but these are a few of the main reasons a person of any age or fitness level should begin an exercise program.
As long as the program is appropriate and proper technique is used, you are never too old to start working out.
9. Machines are better than free weights
Machines can be very useful and purposeful, but they aren’t the end all be all. Free weights such as dumbbells or barbells are just as effective and have many added benefits. Exercise machines are a controlled movement and they only focus on one particular muscle group.
Free weights require the use of multiple muscle groups in order to complete a particular exercise. For example, the chest press machine vs. the dumbbell bench press—the chest press machine requires you to only use the main muscle groups that include the pecs, shoulders, and triceps but if you use dumbbells you are required to use all of the above as well as the core and all of the small stabilizer muscles required to steady the dumbbells as you press them. Some might argue that machines are safer, but in reality without proper technique you’re just as likely to be injured using machines as you would free weights.
So don’t be afraid to use free weights in your exercise program. Free weights will allow you to exercise in multiple planes, utilize a variety of muscle groups, and give you a much more diverse workout.
Be sure to use proper technique and consult a professional before attempting to train with free weights.
10. The morning is the best time to workout
Some people swear that exercising at 6am is the best time to get the heart rate up and burn calories. Others feel that working out mid afternoon or after work is the best time. Truth is there is no reliable research that states what time is the most efficient to burn calories. But the time of day can influence how you feel when you train. Most importunately is to choose a time of day that you can most consistently workout. This will allow exercising to become a habit and you will be less likely to skip working out. So whether you’re an early riser or a night owl chose a time to train that best fits you, your schedule, and allows you to make training part of your daily routine.
The truth about training is that, in today’s world it‘s very easy for people to claim they are an expert and post or write something that may not be backed by scientific data or reproducible, consistent training evidence.
This information is readily accessible to the public through the Internet and magazines.
It makes it easy to get trapped into believing something that may be misleading or untrue. So, don’t fall prey to the gimmicks that many trainers and strength coaches in the fitness industry try to place on you, keep your training simple.
There are no miracle exercises or secret ways to reach your goals.
With all of the B.S. that is out there hopefully this report gives you a better understanding about training, helps you siphon through the bad information, and gets you back on track to obtaining your fitness goals.
Are you interested in learning more about how our exclusive FINISH FIRST Sports Success Training System could help you?
If you want to learn more you can click here to sign up for our free monthly newsletter and receive 3 FREE exclusive sports training and fitness reports...
You can also complete this form to receive information about our training sessions, our special introductory offers, and learn more about how our training system works.
Or, if you are ready to get started and want to schedule your initial evaluation, click here and a Finish First Sports Performance coach will contact you soon.
"As you progress in hockey and aspire to get to higher levels, your off season training becomes increasingly important. Once I started training at Finish First I noticed a difference in my strength, speed, and power on and off the ice. There is no better place for a hockey player to train than Finish First. Where I am now in my career I can credit to Finish First, and I know continuing my training there will get me where I want to be."
--Matt Bartkowski, NHL Vancouver Canucks
"Coach Jeremy Hoy and Finish First is one of if not the main reason I am where I am today. If it were not for his sport-specific training programs, I could only have dreamt of making it this far. Any athlete who has any aspirations of making it to the next level is foolish to not train with Finish First. Regardless of your current skill, going anywhere else to train is a waste of time, money and talent."
--Christian Hanson, NHL Forward (Retired)
"I've been forutnate enough to train with Jeremy and Finish First for almost 20 years. His training system specifically addressed my needs as a developing youth hockey player and changed to specifically address my needs as I matured as a player throughout juniors, college, and the pros. Using the Finish First Sports Performance training programs, I was able to play at my strongest, fastest, and in the best shape possible, while staying healthy for a long productive career. I can't recommend this training enough. If you do it, and commit to getting better, you will get better--guaranteed!"
--Sean Berkstresser (Voss), 9 Year Professional Hockey Player, RMU NCAA D1 Hockey Alum
"Training for the Miss America pageant included 6 weeks of intense training at Finish First Sports performance. Coach Jeremy Hoy put my physical endurance to the test and pushed me to my limit. In those intense weeks of physical preparation, I truly learned what It meant to be an athlete. Training at FFSP can help ANY pageant girl become an athlete - She will look and feel her very best. ..."
--Miss Pennsylvania America 2011, Juliann Sheldon
"Working out at Finish First Sports Performance with Jeremy Hoy was by far the best workout experience I've ever had. I spent six weeks going to FFSP two and three times a day and each time I had a unique workout that helped me achieve the results I desired. Jeremy was always so encouraging and pushed me both physically and mentally to reach my full potential. I went to Miss America in the best shape of my life and felt so confident and prepared..."
--Miss Pennsylvania America 2010, Courtney Thomas
"Finish First has helped me to perform at my best and to be in the best shape possible in order to compete at the highest level. Jeremy's motivational attitude and custom workouts allow me to get the most out of my training - which is geared towards making me a better hockey player AND stronger athlete..."
--Brianne McLaughlin, Goaltender, USA Women's Olympic Ice Hockey Team
"I spent six weeks at Finish First Sports Performance working intensely with Coach Hoy to prepare for the Miss America pageant. I worked out three times a day, every day! Coach Hoy pushed me harder than I ever could have imagined possible. When I felt defeated, he always had an inspirational story or quote to re-inspire me, and then he would push me harder. Jeremy saw an inner-strength and confidence in me even when I struggled to see it in myself. ..."
--Miss Pennsylvania America 2009, Shannon Doyle
"Prior to training with Jeremy Hoy and the team at Finish First, one of the biggest knocks I received from coaches was my endurance. I would slowly wear down as the season went on, which would make me lose a step in a game where every inch is so important. Since I began my off-season training with Jeremy's programs in the summer of 09' this has no longer been an issue. ...Jeremy has made me a much more explosive and confident power forward. ..."
--Chris Kushneriuk, Professional Hockey Player (Retired)
"Jeremy Hoy and Finish First Sports Performance has by far been the best sport-specific training I've ever experienced. I've played for many teams and have had countless different trainers and training programs, and they weren't even close. The program is designed for me as a hockey player, to improve my performance on the ice. Hoy's program allowed me to stand out in hockey and move on to the next level. ..."
--Brock Meadows, Professional Hockey Player, Texas Brahmas (Retired)
"Having competed at the local, state and national levels before coming to Jeremy, I always knew how I wanted to look but never got precisely the results I was striving for. With FFSP, I was able to SURPASS my expectations and become the strongest competitor I could be. Combined with expertise in training, nutrition and overall health, I thank Jeremy and his staff for making me both mentally and physically STRONG! ..."
--Elyse Healy, Top 10 Miss PA 2010
"I trained under Jeremy Hoy at Finish First Sports Performance in preparations for the 2009 and 2010 Miss Pennsylvania pageants. I am proud to say that I was a preliminary swimsuit award winner both years! Jeremy gives his full attention to his clients and creates their routines and diet plans specifically for them. Jeremy trained me in ways I have never experienced before. New exercises, new muscles, and new pains! ..."
--Shauna Rice, 2009 & 2010 Preliminary Swimsuit Winner and Top 5 Finish
"Each and every year you need to make sure that you are in your top shape when heading into the season. With the customized training that Jeremy Hoy and Finish First gives you, you get into your top shape so you have that edge over the other people. I can credit Finish First and Jeremy Hoy for where I am now in my career and where I want to be. If you are serious about making it to the next level and want to gain that edge over the others then I recommend training with Jeremy Hoy and Finish First."
--Denny Urban, Professional Hockey Player
"Jeremy and the coaches at Finish First Sports Performance have helped me prepare for each hockey season through intense hockey specific training. With the rigorous schedule of major junior hockey, my training experience at Finish First has helped me to stay strong and not wear down through the long season, and helped me to finish the year as strong and explosive as I started it."
--Michael Houser, Professional Hockey Goaltender
OHL Player of the year 2011-12
CHL Goaltender of the year 2011-12
"Training is a great way for an athlete to separate themselves from their competition. Finish First Sports Performance offers a unique training program that is tailored to your personal goals. As a hockey player, I quickly recognized the importance of lower body strength. My goal, when coming into Finish First, was to increase my leg strength. Coach Jeremy Hoy and his workouts have pushed me to reach my goal..."
--Andrew Lister, RMU Men's ACHA D1 Ice Hockey
"I have been training with Coach Hoy for over five years and without his help and expertise I know that it would never have been possible for me to be where I am today. In training with Coach Hoy and the hockey specific training regimen he has designed, I have seen significant improvements each summer in my explosion, quickness, agility, strength, and endurance..."
--Matt White, Professional Ice Hockey Player
"I have been working with Jeremy Hoy and Finish First since I was 12 years old, and he was the first person who taught me the importance of off-ice training. The unique, athlete specific training tailored to your particular sport is what makes Finish First so special. When you walk into Finish First, you know that you are stepping into an environment that will challenge and bring out the best in you..."
--Parker Milner, Professional Ice Hockey Goalie (2xNCAA D1 Champ)
"When it comes to finding the perfect athletic performance training in Pittsburgh, the search starts and ends at Coach Hoy’s Finish First Sports Performance. As my hockey career has progressed, my off-season workouts have only gotten more and more essential. The sport-specific workouts put together by Coach Hoy and his staff has helped me add strength, speed, and endurance to my game that I did not possess before..."
--Nick Jones, Professional Ice Hockey Player
"Finish First Sports Performance and Jeremy Hoy are a true testament of passion and drive in personal health and fitness. With Coach Hoy and Finish First, I've found the same drive and discipline that is needed in finding and maintaining personal success and growth. Jeremy's principles and work ethic have pushed me to finding more inside and outside of the gym. Finish First breeds success and guarantees results..."
--Noah Zamagias, Collegiate Golfer
"I would highly recommend Finish First Sports to anyone who is looking to improve their sport specific performance and overall physical conditioning. I was looking to make my golf swing more efficient and was extremely satisfied with the workout programs and results. My core strength, flexibility and kinesthetic movements all improved which has positively affected my ball striking, balance and endurance..."
--Drew Bohn, PGA Professional
UPCOMING EVENTS/PROGRAMSTeam Hockey Training - Give your team the best chance of succeeding this season with our team building and performance enhancement training plans, that have been proven to produce championship teams and keep players healthy and on the ice longer!
Titleist Performance Institute (TPI) Golf Fitness Programs
Utilizing our TPI Golf Fitness Certified Coaches, these programs include advance movement screens and analysis specific to golf and your golf swing. Get stronger, more flexible, more powerful, and play consistently without pain or risk of injury. Ask us how we can help you.
LICENSED TRAINING LOCATIONSFinish First Harmarville
Inside Alpha Ice
66 Alpha Drive West
Pittsburgh, PA 15238
Finish First Neville Island
6400 Grand Ave
Pittsburgh, PA 15225
Finish First Warrendale
103 Marshall Drive
Warrendale, PA 15086
Athletes from the following organizations have used Finish First Sports Performance services:
Kingdom Man: Every Man's Destiny, Every Woman's Dream
By Dr. Tony Evans
“A kingdom man is the kind of man that when his feet hit the floor each morning the devil says, ‘Oh crap, he’s up!’”
So begins this powerful volume from Dr. Tony Evans, now in softcover. Tony believes that God wants every man to be a world-changer.
Return to top
Copyright © 2007 - 2016 - Finish First Sports Performance, Inc. - All Rights Reserved.
Finish First Sports Performance, 6400 Grand Ave., Pittsburgh, PA 15225