SIX THINGS I CHANGED MY MIND ABOUT IN FITNESS OVER THE YEARS

Carbohydrates. 
I used to believe carbohydrates made you fat, and that a low carb diet would lead to fat loss regardless of total calories.
This was when I was just starting out in 2009.
To be fair reducing carbs can still be an effective strategy to increase fat loss, but now I would rather teach someone how to create an energy deficit via caloric restriction as opposed to demonizing a food group. When I was younger I would restrict carbs all week, and then I would crave sweets and smash bags of cookies. How mad is that?
Whereas now, I include carbs in most of my meals. Whether dieting, bulking or maintaining this will remain the same. As far as clients diets, I will always keep carbs in there unless very special circumstances (for example @lewislilly filming shirtless scenes at 14 days notice)
Full Range of Motion exercises
I used to believe in performing ONLY ass to grass squats. Believing no other squat variation could have validity or be beneficial in a program.
Try getting a 90-year-old granny to do an ass to grass squat. You might put her in hospital. But, can the granny benefit from a strength training program using some variation of squatting? You bet. Anyone can benefit from strength training at any age, but it has to be adapted to the range of motion they have access too in the hip joint. The moment you start moving through the lower back to get deeper, you’re in the risky territory (as you sacrifice stability across an area that is highly susceptible to injury).
The Bench Squat and Deadlift (The big 3)
I used to worship the back squat, deadlift and bench press. That is until they broke me down a little bit. The world of fitness has a tendency to borrow some of its ideas from the sport of powerlifting. People that succeed in the powerlifting lifts (back squat, bench press, deadlift) generally tend to fit right into those exercises (structurally speaking). If you are a longer torso or long femur (upper leg bone) person, you may find that these exercises start to beat you up over time as they can put your body in compromised positions under excessive load. I don’t believe you have to do the powerlifting variations of these movement patterns to get the benefits fo performing these movement patterns (squat, hip hinge, and horizontal push)
I do believe that everyone should do a variation of a squat, a variation of a hip hinge movement and a horizontal push variation, but they don’t need to be these lifts.
Some of my non-powerlifting favorites are DB floor presses, Romanian deadlifts, and modified grip front squats. These tend to work well for many of my clients and athletes.
Recovery And Training Frequency 
Though I can attribute some of my success in my results to my consistency of constant training over the years, training too much has also been a detriment in some ways because I have compromised my recovery and ability to build muscle as a result.
Whereas for many years I trained 5 even 6 days per week, now that number has dropped down to 4. My recovery is far superior by training less. Going into the gym ‘recovered’ from workouts leads to better performance and more muscle building as a result.
That’s why not having time is not an excuse. Training less 3x a week may be to your benefit vs training more frequently.
Cardio
I used to tout high-intensity cardio as the only way. However, that was a slight oversight on my part. I sort of overlooked how some people in desk jobs hardly move at all. For these sedentary populations, I believe some low-intensity cardio to be almost essential for heart health, circulation and energy benefits. Also, getting up and moving more even at ‘low intensity’ can help burn alot of extra calories each week. So if you want to improve your fitness as part of your lifestyle, don’t overlook walking as a legitimate form of exercise. Plus walking in the outdoors is often one of the most relaxing things you can do.
Core Training and Direct Abdominal Work
I used to believe that squatting and deadlifting was all the core training I needed.
Now, after repeatedly tweaking my back whenever life required me to rotate under load (wrestling for example) or picking televisions and twisting (as life will occasionally ask you to do) I realized the importance of rotational training. I now train a rotational lift whilst bracing the core once per week and am gradually getting stronger in this.
Also, abdominal development, I use some type of sit-up movement to tran the flexion component of my core. There is a crowd out there that says sit-ups and crunch variations are not functional. I disagree.
Have you ever sat up in your life from a lying position? I rest my case. Also, in the unfortunate case you ever find yourself set upon by a mugger or animal, that sit up core strength will be pretty damn important to get you off your back and into safety.
Also, lastly. crunch type movements, as long as they become progressively harder or more complex will lend themselves to abdominal muscle growth. The more core muscle you have available for use, the more muscle you can call upon to contract in exercises.
I now train core 2x per week to keep my back healthy and so next time I shred down I maybe have a slightly better set of abs. Let’s see.
Those are some of the things I changed my mind about. Although this list could carry on forever. I feel being open-minded enough to consider other ideas is very important if you want to continue your development (i.e.) build a better physique.
Did I miss anything off this list?
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