10 Truths about Training

What are Aleda’s best training tips? This is a common question for anyone new to Aleda fitness. There are plenty of misconceptions around fitness and training, so I decided to create a list of tips to clear things up. These are great traits to look for when working with a personalized studio!



1. You can control the intensity of each workout with your own effort.


2. Pain increases cortisol and cortisol increases body fat.  There is no benefit to working out in pain.  Avoid the painful patterns and train the non-painful patterns.


3. Soreness is ok, but it’s not marker of a good workout.  Just because you aren’t’ sore the next day, don’t think that you didn’t train smart.


4. Stacking fitness on top of dysfunction (poor movement or compensation) will only lead to injury or plateau.  That is why we use the Functional Movement Screen to find your dysfunctions and work on cleaning up your weakest links. You can read an awesome post about that here.


5. Overtraining is a major contributor to lack of results and people quitting training.  If you workout more than 4 times per week, it is highly recommended to take a recovery week every 5-6 weeks and do light training or complete rest. You don’t need to stop for those 5-6 weeks but not go all out.


6. Lifting weights will not make women bulky!! It will make you strong and lean and keep body fat at bay.  Not lifting weights will make you frail and skinny-fat.


7. You get much better results from doing a less challenging exercise in good form than you will from a more challenging progression in bad form.  Form before intensity.


8. If your goal is fat loss it’s important to know that you typically can’t out-train a bad diet.


9. Recovery is just as important as the workout.  A good post workout meal, 7-8 hours of sleep, stress reduction, and tissue quality work such as foam rolling are essential to a balanced program.


10. We are not going to do any sit-ups and crunches.  Your lumbar spine is made to stabilize, not flex and extend repeatedly under load.  We do stabilization exercises for the core, and if your form is right you are working your core on EVERY exercise that we select.  Core training at it’s best is trying to maintain good posture under a load or force that is trying to alter that posture.


Hope this helps!


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