"You could look like this if you only put the work in.."
That’s the message many of us receive when taking our fitness cues from social media.
It’s easy to get swept up in the fantasy of the perfect body, ultimate diet or ‘one simple trick’ that an influencer promises will get us shredded in 2 weeks. But the reality is that our lives (and our bodies) are complicated.
It’s time to get real with 6 realistic fitness lessons you won’t learn on social media.
1. The ‘perfect’ body does not exist
You know that extra lat development or final pound lost that you're sure will finally make your body ‘perfect’? Don’t be surprised if once you get there, you’re still not happy.
Unless your employment requires you to have 3% body fat, it is unrealistic to go there.
Michael Olajide Jr.
During the pandemic, boxing expert Michael Olajide Jr. lost the athletic conditioning he had known for most of his life. At first he was shaken, but he switched mindset by reminding himself every body is in a constant state of flux.
“Unless your employment requires you to have 3% body fat, it is unrealistic to go there. And even more unrealistic to stay there,” Michael says. “Not even the greatest athletes in the world maintain that level of conditioning and body 365 days a year.”
If you’re waiting for the perfect body to bring you peace and happiness, you will only be disappointed. But on the flip side, acknowledging that perfection is a fantasy can free you from unrealistic expectations and give you some mental space to appreciate your progress. You may just be surprised, amazed and all-around mightily impressed by what YOUR body is capable of.
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Jealous of somebody’s six-pack? Let’s unpack the reality of rock-hard abs.
2. Weight fluctuation is normal
Nutrition expert Angie Asche says that tying your self-worth to the numbers on your bathroom scale is a recipe for disappointment.
“Your body weight can fluctuate day-to-day depending on a variety of factors like your hormones, how hydrated you are and your digestion… The scale shouldn’t be your only measure of success.”
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Muscle is denser than fat – yet another reason to take the scale with a grain of salt.
Instead of looking for affirmation in the mirror or on the scales, redirect attention to your physical capabilities and training performance.
Are you lifting heavier, mastering proper technique, hiking your favorite trail without puffing, or getting through full workouts for the first time ever? You’re making progress!
As our resident bodybuilder Torre Washington says: "Don't attach your self-worth to your results, attach it to your effort."
3. Rest is underrated
One more rep. One more set. One more workout... The mythical “one more” isn’t going to make or break your body goals. What might actually make a difference is rest. Yeah, you heard that right: r-e-s-t.
It’s important to remember that fitness – and the shape you are in – is not a straight line.
Bobby Holland Hanton
While Bobby Holland Hanton’s career as a stuntman means he needs to be within reach of “action-ready” at all times, he knows it’s wise to check out of the gym occasionally.
“You allow yourself to relax, then come back even harder and stronger when it’s time. It’s important to remember that fitness – and the shape you are in – is not a straight line. You’re always at different stages of the journey.”
Your body doesn’t need to be punished with grueling workouts 7 days a week. Rest allows time for recovery, repair and growth. Rest is good. So listen to your body and treat it with care and respect, even when you don’t particularly like it, or don’t feel like you ‘deserve’ a rest. Give your body and mind a break, then come back sharper tomorrow.
4. You don’t need to ‘cleanse’
Do you berate yourself after eating a takeaway pizza? Maybe you force yourself to follow strict cleanses or diets you see other people promoting online, only to feel miserable and fall off the wagon.
Either way, extreme restriction is not a sustainable lifestyle choice, it is punishment. And your body is likely to bear the weight of this punishment – with negative impacts ranging from fatigue to weight fluctuations.
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Find new ways to enjoy your favorites - like Dan’s Healthy Fried Chicken recipe.
Aim to eat a range of healthy whole foods that fuel and nourish your body. (Your Centr meal plan helps make this easy for you!) And don’t be hard on yourself when you go off plan.
“Stressing out and thinking you need to start a strict diet will only make matters worse,” Angie says.
“You still need to fuel your body regardless of how much you ate the day before, so aim to eat a balanced main meal tomorrow. Make it heavy on nutrient-dense foods like vegetables, legumes, fruits, nuts and fish.”
5. Remember you can’t fight genetics
While working out and eating well will help to make you feel like the best version of yourself, it (most probably, unfortunately) won’t make you into an action movie star. As a wise man called Luke Zocchi once said: “If I could have arms like Chris Hemsworth, I would have arms like Chris Hemsworth!”
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Genetics are the reason that people who train the same way won’t look exactly the same.
In the strength training world, they like to talk about “reaching your genetic potential”. In other words, making the most of what you’ve got.
While there is absolutely nothing wrong with being inspired by a movie star, pro athlete, or that person at your gym with the amazing abs, trying to achieve someone else’s exact physique will inevitably lead to frustration.
Always make being the best YOU that you can be your ultimate goal.
6. You’re more than a body
While some people consider the gym or workout mat their meditation, having a regular mindfulness practice outside of your training will help you to value yourself beyond the physical, improve your mind-body connection, and help put things into perspective when you get too caught up on one aspect of your journey.
Not sure where to begin? The Learn to Meditate series with Chris Hemsworth will introduce you to the mind-body benefits of meditation, including stress reduction and improved training performance.
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