In today’s world, we’re constantly bombarded with fitness advice from every direction. Whether it’s social media influencers, well-meaning friends, or the latest diet fad in the news, it can be overwhelming to figure out what actually works.

For anyone trying to get in shape, lose weight, or simply live a healthier life, the flood of conflicting advice can be not only confusing but also paralyzing. Should you cut carbs completely or just reduce them? Is fasted cardio the key to fat loss, or is it more important to eat breakfast before a workout? Should you follow a strict workout routine or switch things up every week?

These are just a few of the conflicting messages that people encounter on their fitness journey. With so much noise, how do you know what advice to follow? At Virtuo Personal Training, we break down fitness advice into three distinct tiers, each with varying degrees of reliability and applicability.

Tier 1: “I Heard” Advice

The first and most common tier of fitness advice is the “I heard” tier. This type of advice typically comes from something you’ve read online, heard in a conversation, or saw in a clickbait headline.

For example, you might come across an article that claims “Eating fat makes you fat,” or hear a friend say, “I heard that lifting weights makes women bulky.” While these statements might have a grain of truth or be based on some level of fact, they are often misleading, taken out of context, or entirely inaccurate.

The biggest problem with “I heard” advice is that it lacks a solid foundation. It’s often anecdotal, not evidence-based, and fails to consider individual differences. For instance, the claim that “carbs are bad for you” might be rooted in the idea that certain types of carbohydrates can contribute to weight gain if consumed in excess. However, this broad statement ignores the importance of carbohydrates for energy, especially for those who are physically active.

Additionally, “I heard” advice is frequently contradicted by other pieces of “I heard” advice, leading to even more confusion. For example, one source might tell you to avoid fat, while another insists that a high-fat, low-carb diet is the key to weight loss. With such conflicting messages, it’s no wonder people feel lost.

Tier 2: “This Worked for Me” Advice

The second tier of fitness advice is the “This worked for me” tier. This is advice based on personal testimonials or success stories, often shared by friends, family, or even influencers.

For example, you might hear a colleague say, “I lost 20 pounds by cutting out all sugar,” or see an influencer on social media promote a specific workout routine that gave them “killer abs.”

While this type of advice can be more useful than the “I heard” tier, it’s still not without its limitations. The main issue with “This worked for me” advice is that it may not be applicable to everyone. Fitness and nutrition are highly individualistic; what works for one person may not work for another.

For example, a friend might have had great success with intermittent fasting, but that doesn’t mean it’s the best approach for you, especially if you have a different schedule, metabolism, or set of goals. Additionally, testimonials often lack scientific backing. Just because something worked for someone else doesn’t mean it’s grounded in evidence or will yield the same results for you.

It’s important to remember that these success stories are often anecdotal and don’t account for the complexities of your unique body and lifestyle.

Tier 3: Evidence-Based Coaching

The third and most valuable tier of fitness advice is the evidence-based coaching tier. This is advice that is rooted in scientific research, supported by a consensus in the fitness and nutrition communities, and tailored to your specific needs by a qualified coach or trainer.

At Virtuo Personal Training, we emphasize the importance of this level of advice because it is the most reliable and effective way to achieve long-term results.

Evidence-based coaching takes into account the latest research on exercise, nutrition, and behavioral science. It also considers your individual goals, preferences, and challenges, allowing for a personalized approach.

For example, rather than following a generic diet trend, an evidence-based coach will help you develop a nutrition plan that aligns with your lifestyle, whether that means incorporating carbs in a balanced way, ensuring you’re getting enough protein to support muscle growth, or creating a meal plan that fits your busy schedule.

Moreover, evidence-based coaching is dynamic and adaptable. As new research emerges or as your needs and goals change, your coach can adjust your plan accordingly, ensuring that you always have the best possible strategy to succeed. This tier of advice is particularly powerful because it cuts through the noise of conflicting information and provides clear, actionable steps that are proven to work.

Conclusion: Not All Advice is Created Equal

When it comes to fitness, not all advice is created equal. The “I heard” tier might provide some interesting insights, but it’s often unreliable and confusing. The “This worked for me” tier can offer useful tips, but it’s important to remember that everyone’s body and lifestyle are different.

The most effective and trustworthy advice comes from the evidence-based coaching tier, where personalized, scientifically-backed strategies are developed to help you achieve your specific goals.

At Virtuo Personal Training, we believe in the power of evidence-based coaching to help our clients reach their full potential. By focusing on what truly works, we guide you through your fitness journey with clarity and confidence, ensuring that you not only reach your goals but maintain them for life.

So, the next time you’re bombarded with fitness advice, take a moment to consider its source and remember that the best advice is the kind that is tailored to you, supported by evidence, and guided by experts.