Luis Rodriguez: Knowledge is power when starting a routine

In the last column, we dived into what drives you to be physically active and live a healthier lifestyle. This time, we’ll look into the question, “What do you know?”

First, I want to preface that we live in a world where everything and nearly any information is just a smartphone away. Second, every bit of information has a source. Remember, that source is the most important part of doing your own research — what is that source’s motive? What is his or her level of character? Is he or she an expert in his or her field? Does he or she have a track record of safely getting others results? 

If I’m an Olympic athlete looking to shave 0.2 seconds off a time trial of any sort, would I walk into a local gym and hire the first trainer who greets me? Personally, I would seek out someone who has a track record for helping Olympians shave 10ths of seconds off their times.

You may not be an Olympian, but the same logic still applies. If you’re going to spend money on your fitness, make sure that your coach has a track record for success.  If you want to lose 20 pounds of fat and build some muscle, then you should find a coach who can show you how and introduce you to people whom they have helped accomplish the same goals.

But maybe you want to save some bucks and go about it on your own. If so, educate yourself as if you were going to help others though fitness. There are blogs, gurus, weekend seminars and many books that prey on uneducated consumers and individuals new to fitness, providing cookie-cutter mentalities. 

Remember: Although the goals of losing fat and building muscle are common, there are many other factors that specify where someone should start in a training program. Did you play sports in high school? Have you done functional movements regularly (i.e. squats, deadlifts, push-ups, pull-ups, lunges)? Do you have past injuries or are you prone to injury? 

Yes, that’s a ton of questions, but the answers matter. 

Let me leave you with a few easy universal laws that can help you get started now.

1. Start moving more. Most of the cardiovascular benefit from exercise can be found in light to moderate activity done daily, totaling 30 minutes. This may not help you get a superhero physique and strength, but it will improve your overall health.

2. Eat less trash. Sugar feeds disease, meat is good for you, vegetables are best, and our body is 60% water, so please drink some. I know this isn’t a comprehensive statement, but there are so many things to consider when matching nutrition to goals. 

Eat more vegetables, grass-fed beef, fish, eggs, poultry, berries, fruit (whole), nuts (peanuts are not nuts, they are legumes) and drink more water (250 mL at a time is optimal throughout the day, totaling 1 ounce per pound of bodyweight.

Avoid breads, most dairy (if fat loss is your goal), trans fat (partially hydrogenated fat), sugar, fruit juice, fried foods and nut butters.

3. Last, but most important, hang out with fit people  — ones who share similar lifestyles but manage their health a little better. If you’re a parent and spouse, find others like you. If you’re single and young, do the same. If you’re a business owner or full-time mom juggling kids, find others like you who have it together. 

You want to be around people who support your new healthy life. This means that you may have to limit time spent with your old friends to live the way you would like.

Luis Rodriguez is the owner, operator and head coach at WinStrong CrossFit on Winter Garden-Vineland Road in Winter Garden. Find him on Facebook at facebook.com/WinStrongCrossFit, on Twitter at @WeWinStrong and online at WeWinStrong.com.