The world of fitness is full of myths and misconceptions. We are constantly bombarded with ads and articles about new diets and training methods.

I have been working as a personal trainer for over 12 years and I always end up talking to people about the same thing. Here are some concepts that will help you lead a healthier life and be more fit.

1. There are no shortcuts or magic pills when it comes to losing weight or improving health and fitness
What is possible is to accelerate the process, avoid mistakes and make the most of the effort. The fundamental thing is to work hard and be disciplined . The secret is to use the most effective methods.

2. Scales are not the most appropriate way to control fat loss
Unless you have to lose between 10 and 15 kg, a scale will not give you much useful information. These devices do not distinguish between muscle and fat. Gaining muscle is something positive but a scale will not tell you this!

3. The pain is fine but it is not an indicator of having done an effective training
The fact that you are sore the next day does not mean that you have done a good workout. The amount of pain depends on the person , how your body responds to exercise.

4. A bad training can end in injury
This fact is sometimes overlooked. Quality in movement and technique is not something very glamorous but it can make the difference between success and failure. What’s more, a bad training technique can translate into a chronic injury .

5. There is nothing more important than your attitude
If you are willing to do everything and have a positive attitude, you will achieve results. A negative attitude will not get you anywhere. There is a direct relationship between attitude and success, regardless of your genetics or natural ability .

6. Do not think that because you are older your physical form will decline
None of us will live forever, but of course bad habits do not help. More important than your age is your lifestyle , practice a behavior that is healthy for your body.
Is smoking for 10 years more harmful than doing it for five years? Of course, yes, and this has nothing to do with age.

7. Exercise should be like brushing your teeth
Washing our teeth is not an exciting activity but we do it several times a day. And we do not wash them 12 times a week and then only once a week. In the same way exercise should be part of your routine .

8. There are many variables that contribute to health and fitness
There are people who have a genetic predisposition to be thin and in good shape. Some people have eaten badly all their lives and are now trying to acquire good eating habits. In the end some people have to work more than others to achieve the same results. We are all different. It is important to know where you are and where you want to go. Properly combine diet and exercise .

9. Rest is as important as exercising
A healthy meal after exercising, sleeping seven to nine hours, reducing stress and resting are vital aspects to achieve optimal results. The results are not achieved by exercising but by recovering from the exercise

10. You are what you eat
What you eat (or do not eat) may be the most important aspect when we talk about health and fitness.
Think about the quality of what you eat . If they are fruits and vegetables, how have they been grown? If it is an animal, how was it raised? Was he always in a cage? Did he eat grass or do I just think? Did they inflate it to hormones and antibiotics? Your food depends on the health of the plant or the animal from which it comes. You are what you eat.

11. If you look for her, you will always have an excuse
Remember that there will always be someone in worse conditions than you who despite this is achieving its objectives.

12. The results do not arrive linearly
Your body does not work that way. Sometimes there is no choice but to maintain the monotony of eating well and training so as not to lose faith in the final process. Do not expect to notice an advance after a week. There will come a time when you feel like you’ve lost fat or become stronger. Accept the sacrifice.

13. There are many ways to improve your diet
Not everyone has to follow the same diet plan but the fundamental principles are the same: eat whole natural foods, avoid processed products, give your body the nutrients needed to maintain health and burn unwanted fat.

14. Your current fitness depends a great deal on what you eat and do every day
The same thing will happen to you in five or 10 years. What do you eat and what do you do every day? What should you change to achieve your health and fitness goals?