The 10 worst things about the fitness industry

Truth bombs and tea spills. Alright, yeah, soz this is kind of a rant but I promise it comes with good intentions! Fitness converged with social media and advertising really blurs the lines between what’s legit and what’s not- it can be confusing. And honestly, I am quite tired of some of the bs I see daily...

1. Booty bands are overrated- sorry not sorry.

There I said it. Okay, yeah, they have their time and place. And, obviously, times like over lockdown they have proven to be an essential piece- especially if you have limited equipment. The way I see it is, they are just a standardised product that’s been overly-marketed. They’re all pretty much the same thing, just with a different sticker, or funky pattern, to brand them… but of course it will give you a ‘sick pump’.

However, outside of lockdown, there’s so much more you can do for your legs and hips! You don’t need to be wearing it all workout either. The booty band’s main purpose is to ‘turn on’ your glutes, though you shouldn’t rely on a piece of material to engage one of the primary muscles you should already be using. Basically, don’t count on it. They are definitely not necessary to build muscle or your squat but act more as a cue to keep your knees out (use your hips) and to avoid caving.

Plus, with an added resistance like that, it will only break down your form the heavier you go (which is not ideal). Also, note the positioning of the band- don’t have it so high up your thighs that it’s hardly doing anything and equally not so low that you can’t squat without your knees caving in. My advice would be: yes, use it as part of your warm up routine and accessories but realise you CAN build a peach without it.

2. The mentality ‘I ate this so I need to burn it off’ is (seriously) wrong.

No, no, no. This attitude just builds unhealthy relationships with food. If you want to eat something not strictly on your food plan then enjoy every last bit and don’t loathe over it. It’s gone and it’s energy now. Also, don't label foods as 'good' or 'bad' because that's just not correct. It's about everything in moderation!

Yes, essentially, ‘calories in minus calories out’ to equal a caloric deficit to lose weight is true. But you don’t get to choose what calories you burn and the processes behind food going in vs. going out are not the same thing.

It's no question that diet-culture is to blame for this damaging perspective but just think how it has been engraved into popular and fitness culture for us to think this way. Ultimately, it's about your mindset. So, stop looking at food and exercise as rewards or punishments- your future self will thank you later.

3. Lifting correctly is very underrated.

Alright, so, I’m not saying that my lifting form/technique is perfect myself but I could’ve done with being taught how to correct lifting from the start. That and tolerating bad habits, such as poor mobility, has limited my progress. I have now been re-learning lifting techniques, so I can pull/push from positions I can be stronger in, for the long run and so I don’t put my body in situations that risk injuries. As you start to grow and gain strength, you will naturally build your self-awareness and learn how your own body works (it takes time, don’t worry).

When it comes to lifting weights the saying “Just because you can doesn’t mean you should” could not be any more relevant. Don’t let your ego get the best of you, substituting a well-executed movement, simply for more weight. For example, with squats, don’t rely on momentum to help you out of the ‘hole’ but actively load your hamstrings and glutes, stay tight and pull your hips through quickly. Control is the key here… And, basically, squeezing the shit out of all muscles during the concentric (way up).

Of course, don’t beat yourself up if your form and technique isn’t perfect, even in your first few years of training- we’re all continuously learning. However, acknowledge how you should be lifting. The way you lift, including cues, will differ from person to person, so really find what works for you! It really is one thing to lift weights but to make them look good is another.

4. No, you can’t lose weight/fat from a specific area.

One of the biggest myths in fitness. Yeah, sure, you can perform isolated exercises to gain muscle in a certain area but with fat loss it doesn’t exactly work like that. Losing weight works through a lower overall body weight (through a caloric deficit).

It's like how you can't actually ‘tone’ a body area either- you just loose a bit of fat and gain a bit of muscle in return. Hence, more definition.

A reason to why you can't choose where you lose fat is that we all store it differently- different amounts and in different areas- due to individual, genetic, factors. Sex, height, hormones, length of torso and leverages, are all examples to the natural variety of our physiques.

5. Just because it makes you sweat, ache, or out of breath doesn’t mean it’s doing anything…

You may just exercise for the benefits of endorphins and don’t expect any significant changes (which is perfectly fine). But if you do want results you should question everything you do.

If you belong to a fitness class, use a PT or you’re following a fitness tutorial online, with every exercise you should question: why am I doing this? And what muscles am I (or should be) using? Even if it does get your heart rate up, is it the most effective?

Be sceptical with diet plans and methods as well. Ask: will this work for me? Is this sustainable, long-term?

6. You can't out-exercise a bad diet!

So, yes, this is a similar point to No. 2. However, it is one thing to have a healthy, positive attitude and relationship with food but also another to put your thoughts into action! Your fitness goals will be seriously limited if you’re only putting in work inside the gym.

As well as food being fuel for your body, you should think about what kind of fuel you want to put into your body. Food quality is just as important as the quantity. My coach once used the analogy: "You should think of your body as a high performance car, if you fill it up with shit (fuel) how do you think it will run?"

You may have heard the typical "abs are made in the kitchen" quote, which confirms that it really is 70% diet and 30% exercise that will help you achieve your fitness goals.

7. Diversity, where you at?

OK, it is getting better... and I understand that the general perception of ‘fitness’ is easily misunderstood with a slim & toned body BUT 'healthy' isn’t 1 size fits all! I also completely get that you’d expect a fitness model to have some visual level of fitness but that doesn’t mean only one particular body type can enjoy fitness?!

Genetics and other natural predisposed factors play a massive role in relation to our physiques. We all have different proportions, so it’s important to remember that even if we all ate and trained the same we’d still all look completely different.

Creds to brands like Rihanna’s Savage X Fenty line for including and celebrating diversity inclusivity; representing all shapes, colours and sizes. When it comes to fitness companies I am slowly seeing more diverse bodies on my feed but it's hard to see if these representations are genuine or just included to be socially approved, amongst the usual standardised models...

8. Misleading products & services

The fitness market, no doubt, is saturated with an overwhelming amount of products and services today.

Again, my advice would be: always be skeptical. If someone famous promotes something online, why is that? Do they genuinely use this product? Even if your favourite reality TV star is coming out with their own fitness supplement- and they guarantee it works- are they just capitalising off their followers?

It's important to remember that social media is a tool for marketing & advertising now. So, do your own research first and usually if it's too good to be true, it most definitely is.

9. A lot of followers doesn’t = a lot of knowledge

Continuing from my last point... Unfortunately, along with social media comes a level of deceptiveness. Influencers and micro-celebrities with thousands of followers does not necessarily mean they know their shit. Behind a screen and using fancy words, anyone can pretend to be anyone.

Even if they are verified on Instagram, it does not mean that they are qualified to give advice- let alone SELL whatever they claim to offer. However, this is not to say that those who take a course know everything either. You could have 0 qualifications but still have more of an idea than someone with a blue tick, with 'fitness coach' in their bio.

Sadly, even online it is a popularity competition: based on a good following and a well-presented feed. Just a heads up...

10. You don’t need to over complicate things!!

Trust me, I have seen quite a few unique exercises in these home workouts, during quarantine... This is not too diss anyone but what’s so wrong with basic movements? They work just as well. Personally, if I’m training upper then why do I need to be jumping around too? Or squatting with weights overhead whilst wearing a resistance band?

If you’re programming your own training then I would stick to about 5 or 6 different exercises a session. For bodybuilding and training to gain size then stick with a 8-15 rep range, depending on the exercise and how heavy you are going. For powerlifting lower rep ranges work (1-6) and focus on compound lifts. For volume, do more reps and less sets for hypertrophy work and fewer reps but more sets for strength training.

And when it comes to cutting and losing weight you need a calorie deficit (use more energy than you consume by tracking food). For bulking and gaining weight, then it’s a calorie surplus you need. Simple works.