When it comes to training and nutrition, there is no one-size-fits-all. I've been in the industry for many years–I've seen and heard it all. The best advice I can give you is to look at every fitness tip through the lens of your own personal fitness journey.
Below are four fitness tips that in my opinion are too general.
1. Only reps below 5 build true strength
This isn't the ONLY way to build strength. There are many forms of training that will help you get stronger. When I train to get stronger, I follow a method called Heavy Volume Training (HVT). HVT is heavy weights and high reps. I save reps below 5 for when I am trying to hit a PR. But it all depends on your personal goals and training level.
2. Your body can't handle more than 30 grams of protein in one sitting
You’ve heard that 30g of protein per meal is the standard practice. But, I'm going to argue that everyone is different and depending on his or her body makeup, training regimen and nutritional profile, protein needs may vary. Think about a guy who weighs 200lbs vs. a woman who weighs 100lbs. Will 30g of protein be 'just right' for both? Probably not!
3. Do more ab exercises to get a six pack
I'll tell you now that no amount of crunches or sit-ups will matter with extra body fat around your abdomen. You need to remove this layer of body fat in order to see those abs, and the best way to achieve that is through a clean diet. If you've been eating clean and working out consistently then crunches can help. But I find it best to do weighted abs exercises. Abs are muscle after all, and like any other, they need resistance to grow.
4. Eating fat makes you fat
Maybe you’ve heard this before, but eating fat does not make you fat. Fats are essential to body function and should have a place in your diet–but there is a difference between good fats and bad fats. Trans Fats & Hydrogenated Oils, are considered the bad fats and in "most diets" should be avoided. Olive oil, peanut oils and/or almonds, for example, are good, nutrient dense fats, and are integral to a well-balanced diet.
When your goal is to build muscle, fats can actually be a huge help. Because these healthy fats often have a larger calorie count per gram, a small amount can provide a bonus benefit for those who are having trouble eating enough.
Healthy fats also serve as a fuel source for low-intensity workouts. So if you're just starting a fitness program or trying to lose weight, you'll need fats in your diet.
You can see from the above that certain fitness tips can be way too general for everyone to follow. Most of the plans/diets or research articles are targeted to a specific group of people and/or have a specific purpose.
Spend your time researching information that is in line with YOUR goal.
Remember this as well, what may work for one does not always work for others.
Be accountable, put in the work, and the results will come.
Team Cellucor Athlete Craig is as hardcore as you can get in the fitness industry. He is a fierce competitor who has transformed his physique multiple times throughout his career. Both new and experienced fitness audiences can benefit from Craig’s wealth of knowledge in all areas and styles of training. As both an entrepreneur and family man, Craig so knows a thing or two about the importance of maximizing his time both in and out of the gym. Follow his journey on Instagram (@craigcapurso).