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27 Lessons You Can Learn About Fitness

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I entered the fitness industry in 2015 with many assumptions. I thought I knew everything, but I learned that most of the things I know were wrong.

Since then, I have opened my gym, started personal antenna training, and visited some of the best facilities in the world, such as the UFC Performance Institute and Seattle Seahawks.

During the 6 years, I have been in the fitness industry, I have learned…

1) Fitness is an emotional problem.

It is not logical.
As a salon owner, my job is to make my customers “feel” that they are developing themselves. This “feeling” is in the form of getting them to do something “. This “thing” can be in the form of eating 8 vegetables a day, having them run up and down, making them quit alcohol. Whatever this “thing” happens, the customer needs to feel the change.

People continue to smoke because of their need to feel the change, even if they eat excessively and watch movies and series all day instead of going for a run.

Short-term pleasures are more important to people than long-term rewards. Many things are worth your time. Many things that make people feel comfortable and comfortable but knit socks on people’s heads are short-term. You can force yourself into short-term changes, but unless you “feel” the change, the long-term development process won’t happen.

2) If it’s important, do it every day.


Habits make us who we are. If your health is important to you, you should consume vegetables and fruits, if you want to be strong, you have to lift weights, if you want to see the 90s and live a century, you should prioritize sleep and move more.

3) Habit and order should come before the goal.


Goals are great things. The main purpose in setting goals; Developing new habits and routines while moving towards your goal. You cannot reach your goal without a process, and you must develop the process to reach your goal. For this reason, if you focus on the process, the goal will come naturally.

Because people see their goals as a kind of finishing line, they tend to stop and even regress when they reach their goals. Unfortunately, there is no such thing as a finish line. The process is always ongoing and above all else.

4) Loyalty is more important than details of training or eating plans.


This is one of the issues that I say “wow”. I clearly remember my early years as a personal trainer. I would run into the same problem over and over again. I would do all the research I could do for my customers, prepare the best program I could prepare for them, and give the best advice I could. After that… my customers wouldn’t come.

My clients wouldn’t train, they would get lost. If you don’t implement the program, it doesn’t matter how good the program is. If you don’t implement it, you cannot improve. Just like Joe Defranco said: “A bad program implemented well is better than a good plan badly executed. “

5) Stability is more important than number or strength.


Dan John is my favorite when it comes to strength and conditioning. He has a slogan that says, “Training less and more often in the long run”.

It’s not really about how hard you train today, not how many times a week or month you train. The point is to train today, tomorrow, the day after tomorrow, and maintain this pattern for years.

Remember, there is no such thing as a finish line. You continue your “fitness” adventure until you die. Although it seems to be a good thing to me, you can see it as both a good thing and a bad thing. There is always time to develop.

6) “Everything should be as simple as possible, but not simpler.” – Albert Einstein


Always ask yourself “what is the absolute solution?” Do you need detox tea? Or can you eat a little less and walk more?

Do you need drugs for mass gain? Or should you eat more and lift more weight? Do you need super-green foods? Or is it more to eat vegetables?

7) Health and fitness are simple but not easy.


Similar to the above, as soon as you realize how simple a solution is, you have to apply it. It may be a little difficult for you to implement the solution; It may mean that you strain yourself a little, bore, and hurt yourself.

When applying the solution, you may need to lower the fork while you still have food on your plate, say “no” to go out at night with your friends or go for a run in the rain. Just because change is simple doesn’t mean it’s easy.

8) The antidote to anxiety is action.


We all go through bad days, we may be worried, we may be sad, we may be upset. The way to get rid of all this in action. Movement gives you momentum, and if you accelerate forward, your mood will follow.

As Andrew Huberman put it, “You can be on your knees, you can stand or move forward.” The difficulties in your life can come to you and drop you on your knees. These difficulties may be in your hands or not in your hands. To move means to move forward, if you act first; your mood also comes after you.

9) 10 thousand steps a day should be the minimum for everyone.


There are very few people where it is not helpful to take a few steps. If you take 3,000 or 8,000 steps a day, add a thousand more steps each day next week, and a thousand more the next week. Reach 10 thousand steps.

I divide my steps into two and three during the day. You can do this in one go. It doesn’t matter how it happens as long as you do it.

10) Words matter.


Replace the “can, can” suffixes in your dictionary with the suffixes “should, should,” and “I will, I will.” I get annoyed when my customers tell me “I can go to the gym tomorrow” or “I will try a healthy diet tomorrow”. These sentences show that they are not committed to this work. They leave an open door for themselves to give up. Don’t leave yourself an open door to give up.

Would you go to the gym tomorrow? Or will you go? Do you sleep 8 hours tonight? Or will you sleep for 8 hours tonight? Can you meditate for 10 minutes? Or are you going to meditate for 10 minutes?

11) Do not rely on motivation.


Another thing that annoys me is that my clients are telling me “I have no motivation to train today.” There is no difference between leaving motivation to work out or eating healthily or looking at the sky and choosing the mood you enter based on the weather.

Do you need the motivation to brush your teeth? No, you do without motivation. Do you need the motivation to roll up your bed? No, you do without motivation. Do you need the motivation to go to work? Of course! But for most people, the answer is also no, but they still go to work.

Motivation is temporary. It is like throwing wood into the fire. Motivation should be a source of something that exists. It shouldn’t be the motivation that burns the fire. You have to create your fitness routine and prepare yourself for success. If you follow your own routine enough, it will become increasingly difficult for you to not exercise or eat unhealthy.

12) Gyms are the coffeehouses of the future.


When I first opened my gym, I was only interested in results. However, the community is everything. The results are also important. I taught every client who came to my gym whatever they need to know. They don’t even need to come to me or my gym, but they prefer to come to me. Why are they coming? Because the community is king.

The community is about people and places. It’s not just about putting an extra 10 kg on the bench press or taking an extra 10 seconds of breaks – most of the decisions I make now are aimed at improving the lives of people in my community.

13) Group training for success.


Group training is something that is very fun, efficient and gives better results. I think we should focus more on group training. Crossfit has started to reveal this aspect of fitness in recent years.

In this way, we can often see muscular people hanging out in the same gyms all the time, which is a nice thing. Crossfit-style gyms also revealed the fun aspects of fitness, such as group training, suffering together during training, and laughing together at the end of this training.

Likewise, the competitive nature of group training drives people to do their best. You push yourself harder in group workouts than you do alone.

14) You must be able to train on your own.


It is important to increase your capacity to train on your own. So why? Because what happens if the gym you go to closes? What if another pandemic starts? What will you do if you go on a trip for a few months?

Value group workouts and the community again, but be able to train on your own. Learn about exercise processes and topics such as diet, habit and behavioral changes, sleep, and recovery. Learn to trust yourself in fitness. Then you work for what you want, rather than having to work with other people.

15) Anonymous hero of resistance, strength, and conditioning programs.


Although I don’t have any scientific evidence, I’m sure that the workouts that people challenge themselves make people better. What does “better” mean? When I’m challenging myself in training, I get better around me, become more creative, and feel confident in my abilities to overcome challenges.

If you challenge yourself regularly and see the difficulties you will face in the gym as a practice of real-life problems; you get better at doing difficult things. Likewise, your body is kind of bulletproof. Most people talk about strength and endurance, but a good program will make it harder for you to die and your susceptibility to injury will be less.

16) University makes it easier to spot bullshit.


While going to college is a very popular thing nowadays, it is quite expensive and a bit slow. You can live without a diploma, but having to go to college, prepare all those research and papers, learn something about things you were not interested in at all, kind of structures your perception of nonsense.

Being able to spot bullshit is important, even essential in the health and fitness industry. Because the surroundings are full of nonsense spread by “Influencer” and “Expert” people. When these people make an article, a book, or a YouTube video, it would be helpful for your future to be able to see if it is full of unnecessary and nonsense information.

17) Focus on infrastructure.


What is the infrastructure? Infrastructure is breathing, sleep, mindset, nutrition, movement, and recovery.

Your laziness in your training probably reflects something from your background. While individual articles can be written for each item in this infrastructure, here are a few things you should consider:

Do you sleep 8 hours of quality sleep every night? Do you breathe predominantly through your nose? Is your thinking open or closed to innovation? Do you make positive behavior a habit?

Are you consuming unprocessed food? Or is it packaged and processed food? Are you eating until your stomach is full? Or until you are satisfied Do you train most days of the week? Is your training in line with your goals?

18) Be active in basic human movements.


What are these? Pushing, pulling, crouching, stretching, and lifting… People need to move like a human. The structure of each of us is different, of course, but each of us should be able to coordinate our muscles according to the basic movements.

You need to do these exercises in certain places in your training week. You can call them a kind of “Infrastructure”. If you don’t do these every week, you don’t need to worry about isolation lift or basic movements.

19) You should increase your working capacity in different intensity and periods.


If we take it straight from the CrossFit book: As human beings, we have to be prepared for anything. We must be calm on long distances and vicious at short distances. We must be able to do things like burst, crawl, swim, ride, run, row, and so much more. Ten fingers on ten must-have tricks for longevity. Because sport is a different story in itself.

20) The sooner you start training, the better.


Sport’s inhibition of development is just a superstition. I wrote an entire article on the topic that sports hinder development. There is a period when children’s nervous systems can be pulled in all directions.

The tree bends when it is wet and they can do anything. This period allows them to learn movements and skills much faster. If they start sports in the early period and do sports frequently, they reach their potential and have a healthy relationship with exercise.

21) Strength training should include technique, stability, and intensity.


If we quote another quote from Crossfit; When it comes to weight, I see people getting bigger bites than they can chew. I always tell people, “Just because you can lift that weight doesn’t mean you have to.”

Construction workers are coming to my gym. Each can lift loaded weights without any training. Just because they can lift weights this way doesn’t mean it’s safe for them to lift a loaded barbell. Just being able to go from point A to B does not mean going.

Learn the technique first, then add stability… practice 5-7 times a week. Then add things like weights, reps, and sets and go.

22) Training programs can be quite similar from sport to sport, person to person.


Similar to what I mentioned above about human movements; Everything done in the gym is like physical preparation. Sports-specific training programs take place in private training and should be away from gyms. It is fast, fast. If it’s strong, it’s strong. People need the capacity to act like humans.

When people want to train in the gym “according to their sport”, we don’t quite get along. A workout like this is a waste of time and can decrease your performance. Imagine that a darts athlete comes to the gym, puts weight on his wrists, and repeats the dart-throwing movements.

People do something like this; They think that when they increase the weight or resistance, they will throw the darts faster and stronger. In reality, their movements slow down because they change the mechanics from beginning to end.

Focus on basic human movements; pushing, pulling, stretching, squatting, lifting weights. Be active with these basic movements. Then try to strengthen your weaknesses. If you are involved in a different sport, focus on the places where the most injuries occur in that sport.

Whether you’re playing in the NFL or a 100-meter runner, you need to move fast to get up to speed. So work fast. The same is true for power.

23) Aesthetics comes with quality training and nutrition.


Aesthetics should not be your goal. Of course, having a beautiful image when you are naked is good for both your health and self-esteem. However, this should not be your main goal unless you are a professional bodybuilder. So why?

Because this is very subjective and the more you look at it, the more you will find a place where you think it should improve. I have seen enough that my “esthetic-minded” clients stop training more than my “performance-headed” clients.

If your whole goal is how you look in the mirror or your reflection on the toilet floors, you lose hope when your appearance does not change. After that, you will not be very good with food and fitness issues. Set yourself performance goals, if you increase your performance, your body will look good.

21) Strength training should include technique, stability, and intensity.


If we quote another quote from Crossfit; When it comes to weight, I see people getting bigger bites than they can chew. I always tell people, “Just because you can lift that weight doesn’t mean you have to.”

Construction workers are coming to my gym. Each can lift loaded weights without any training. Just because they can lift weights this way doesn’t mean it’s safe for them to lift a loaded barbell. Just being able to go from point A to B does not mean going.

Learn the technique first, then add stability… practice 5-7 times a week. Then add things like weights, reps, and sets and go.

22) Training programs can be quite similar from sport to sport, person to person.


Similar to what I mentioned above about human movements; Everything done in the gym is like physical preparation. Sports-specific training programs take place in private training and should be away from gyms. It is fast, fast. If it’s strong, it’s strong. People need the capacity to act like humans.

When people want to train in the gym “according to their sport”, we don’t quite get along. A workout like this is a waste of time and can decrease your performance. Imagine that a darts athlete comes to the gym, puts weight on his wrists, and repeats the dart-throwing movements.

People do something like this; They think that when they increase the weight or resistance, they will throw the darts faster and stronger. In reality, their movements slow down because they change the mechanics from beginning to end.

Focus on basic human movements; pushing, pulling, stretching, squatting, lifting weights. Be active with these basic movements. Then try to strengthen your weaknesses. If you are involved in a different sport, focus on the places where the most injuries occur in that sport.

Whether you’re playing in the NFL or a 100-meter runner, you need to move fast to get up to speed. So work fast. The same is true for power.

23) Aesthetics comes with quality training and nutrition.


Aesthetics should not be your goal. Of course, having a beautiful image when you are naked is good for both your health and self-esteem. However, this should not be your main goal unless you are a professional bodybuilder. So why?

Because this is very subjective and the more you look at it, the more you will find a place where you think it should improve. I have seen enough that my “esthetic-minded” clients stop training more than my “performance-headed” clients.

If your whole goal is how you look in the mirror or your reflection on the toilet floors, you lose hope when your appearance does not change. After that, you won’t be very good with food and fitness issues. Set yourself performance goals, if you increase your performance, your body looks good too.

24) We must get up.


When I look at the fitness industry, I see too many people devoting too much time to things that are too slow. Likewise, I see too many people doing too much “HIT”. But I do not see any running back, I do not see people working at high intensity.

Unfortunately, people think that when they don’t swim in their sweat at the end of the workout, they don’t push enough. You are aware that there are different systems in our body, right?

25) Environmental factors are not sufficiently addressed.


What are these? We can say exposure to heat and cold. I think ice baths and saunas are game-changers. I think ice baths and saunas are inadequate and not in demand.

I think they have a huge impact on health, longevity, and performance. Likewise, I think they’re important for dealing with difficulties and stress. But of course, these are my thoughts.

26) Not enough attention to relaxation.


Here I mean breathing, resting, recovery, stretching, stretching, and meditation. As I mentioned above on this subject; If you show enough attention to rest, you will thrive. Training is a stressful thing.

If you don’t get enough rest, you won’t be able to adapt to the stress of training. If you are under chronic stress at work, relationships, or money issues (it could be anything), your recovery time may be prolonged and you may not be able to adapt to training as you hoped.

That’s why it’s important to take time to relax. Take time to practice breathing or meditation, stretch and stretch 15 minutes before going to bed, take a bath or go to a massage once a week.

27) Sometimes you have to put aside the theory of the work and do what scares you.


The fitness industry is full of charlatans and triplets. “If you drink this tea 5 times a day, the fats in your body will melt!” or “Achieve the desired result by exercising 7 minutes a day!” They come with things like.

These things are all nonsense. Even if you do these things, you’ll eventually have to work harder. In the end, he will fight harder, contract, sweat and hurt. Sometimes it is necessary to put theory aside and just study. After that, do the things that scare you the most.