Archive for December, 2013

10 Fitness lies

I always love hearing the myths and fitness lies and thinking about where they came from. Here is a list of lies, or at least partial lies and why. Changing your mindset to reflect reality is one of the best things that you can do to make better eating and exercise decisions.

Sometimes the things that you think are true and that you rely on as a base for your diet, exercise, weight loss, or muscle gain plans are wrong and your are making false assumptions. Here are a few that you may be thinking are true that are in fact false

10 Fitness Lies And The Truth Instead

A lot of cardio is the most efficient way to lose body fat. FALSE!

treadmill-workoutThis is the most popular of fitness lies. Excessive cardio will strip muscle mass and body fat. This is definitely not the most efficient method for losing body fat. Once you begin stripping muscle mass, your body becomes less efficient at burning body fat. Muscle is metabolically active, which simply means it stimulates the metabolism.

For each pound of muscle you put on, you will burn up to 50 additional calories per day. If you strip muscle mass, all you accomplish is sabotaging your efforts to efficiently reduce body fat.

You can gain 20 pounds of muscle in a few months. FALSE!

All the claims that you read about certain routines or supplements that can help you gain “10 pounds of muscle in a month” are big fat lies. They’re marketing scams to get you to buy a product. It takes diligent weight training using sufficient overload, consistency and patience to build significant muscle mass. Except for initial muscular gains which happen quickly when one begins a weight training program, it can take up to a year to gain 5-6 pounds of muscle mass.

Calories are the only thing that counts when trying to lose fat or gain muscle. FALSE!

Ratios of protein, carbohydrate and fats are also important. The key to losing fat and gaining muscle is controlling and manipulating insulin levels. In simple terms, when we consume excessive calories or excessive amounts of high glycemic carbohydrates at one meal, the body’s blood sugar rises. When this happens, the pancreas secretes insulin to lower blood sugar levels.

One of the many drawbacks of this happening excessively is, along with putting you at risk for diabetes, the body also holds onto stored fat! A balance of protein, carbohydrate and fats works most efficiently in losing fat and gaining muscle.

A woman will get muscles as big as a guy if she lifts heavier weight (8-12 reps). FALSE!

This fitness myth never seems to die. A woman has approximately one third of the testosterone of a man. Unless she is on anabolic steroids, growth hormones or other chemicals, a woman will never achieve the muscular size of a man. However, she can get a degree of muscularity that makes her lean, hard and tight.

You can put on a lot of muscle and lose a lot of fat at the same time. FALSE!

You can put on muscle and lose some fat in minimal amounts. However, the body functions best when it has one goal at a time. If your goal is to put on a lot of muscle, then make that your number one objective. If your goal is to lose significant body fat, then your focus should be on preserving your much earned muscle mass.

In 2001, prior to starting my training for one of my bodybuilding shows, I weighed 164 pounds (I compete as a bantam or lightweight) at 15.7 percent body fat. In 2003, prior to starting to train for a show this June, my weight was 169.5 pounds at 12.6 percent body fat. As you can see, I put on some muscle and lost some fat. The change was significant but realistic. As I prepare for my show in June, I will attempt to preserve what I’ve earned as I reduce to approximately 3 percent body fat.

Lifting lighter weights will make your muscles more defined and cut. FALSE!

Lift all the weight you can

Muscle responds to overload. If you lift heavier weight with sufficient intensity, you will create more microscopic tears in the muscle. When the muscle recuperates, it will become bigger and stronger over time.

However, your supplemental nutrition must support your training. Reduced body fat is what creates the “cut” look, not high (15 or more) reps. Reduced body fat is a result of efficient weight training, proper amounts of cardiovascular exercise and nutrition that places you in somewhat of a calorie deficit. That’s how you get defined.

The best way to lose fat is to eat very few calories. FALSE!

Of all fitness lies this is the most dangerous because it can make you very sick. Always consider your body from the inside out. Your body’s main objective is to survive. It doesn’t care if you want to lose fat. In fact, it would prefer to increase fat in case of famine. Internally, the body has no idea that it’s the year 2003. It could still be 10,000 years ago for all it cares. Survival is its number one objective.

If you eat very little, the body perceives an emergency and will accommodate you by holding onto stored body fat. As well it should, because it has no idea when it will be fed again.

The best way to lose fat is to eat a lot of calories. FALSE!

Just as you don’t want to eat too little, you don’t want to eat too much. Duh. I know this is a ‘no brainer,’ but the big message in the nutrition and personal training world today is that most people need to eat more to stimulate the metabolism. The truth is you need the CORRECT AMOUNT of total calories to lose body fat, not simply more food!

One pound of muscle and one pound of fat are the same size. FALSE!

size of fat and muscleIf I place one pound of muscle on a scale and one pound of fat on a scale, they will both weigh one pound. The difference is in total volume. One pound of muscle may appear to be the size of baseball; one pound of fat will be three times the size and look like a squiggly bowl of JELL-O.

The more protein I consume, the more muscle I will put on my body. FALSE!

The human body requires the correct amount of protein to put on muscle. The hardworking weight trainer requires a lot more protein than the sedentary person. However, the correct amount is key, not excessive amounts. In addition, the body uses protein, carbohydrate and a small amount of fat to build muscle, not simply excessive protein.

These are the most obvious fitness lies that I can think of and are backed up with lots of testing and the answers are really the truth. When we are trying to get in better shape and learn what is right and what is wrong there seems to always be conflicting information so we have to hold on to certain “Truths” and move on from there. I hope that these truths help you out and get you to a place where you are reaching all your fitness goals and not falling for fitness lies that will just slow you down.

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Things to Look For When Hiring a Fitness Trainer

Hiring a fitness trainer is an excellent way to help people who are looking to get toned, trim, and fit. Personal trainers can become a life long friend who will guide you down the right path to success in meeting your fitness goals.

No two fitness trainers are the same, however, so there are some very important things you should look for before making a final decision. Here are four very important things you should be aware of when you go on your search.

Hiring a Fitness Trainer Tips

Hiring a fitness trainer

Are they certified? Be sure the fitness trainer you are interested in is certified. This can be done by any number of nationwide fitness associations, but it assures that the trainer knows what they are doing, and that they have the right background and qualifications.

It’s also a great idea to make sure they are trained in CPR and other first aid tactics in the event that you become injured or need help.

How much attention do they give their clients? Some fitness trainers may give people simple instructions, and then basically throw them to the wolves. You want to be sure when you are hiring a fitness trainer that you get one who will give you the attention and time you need in order to be a success.

Otherwise, you’re basically throwing your money away. They should be asking you questions, giving feedback, and tracking your success. They should also be able to give the right advice for your specific needs and wants. If they are not giving you the proper attention, then they are probably not the best choice. Ask around and check a few references before you decide on one person to be your trainer.

Can they track your development? If a fitness trainer can gauge your success, then they are most likely a good choice. They should be able to watch your weight, fat versus muscle content, agility, lung capacity, and other important things.

While tracking this, you can better see how well you are doing and find out what areas you need to work on. If a personal trainer is not tracking these things, then they are probably not doing the most thorough job possible.

What kind of personality do they have? You want to make sure the fitness trainer you choose has an amicable, friendly personality. You also want them to understand your wants and needs by listening thoroughly.

How Can Hiring a Fitness Trainer Help?

If you’re not getting the feedback you think you should be getting, let them know. A fitness trainer should be tough enough to motivate you to try harder, but kind enough to understand your frustrations and fears. Hiring a fitness trainer may take a bit of work but this person will change your life if you get a great one.

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How to Stop Procrastination

I have always been bad at procrastinating and really wanted to know how to stop procrastination. I think I have done a great job of doing those things that matter and would like to give you a few tips to help you out as well.

If constantly putting tasks off till later is ruining your life, here are five tips to help you to stop procrastination in its tracks once and for all,

How to Stop Procrastination

How to Stop Procrastination

How to Stop Procrastination

1) Do the unpleasant stuff first. One of the reasons we put off certain tasks is because some aspect of them is unpleasant; for example we may need to make a difficult telephone call. Write down the worst tasks which need doing each day and make sure you do them first. Try not to think about it too much, just get stuck in- you find that the most unpleasant tasks often turn out to be a lot easier than you think once you take action.

One way how to stop procrastination is to give yourself a little reward when you have completed them, such as a coffee and couple of cookies. Once these are out the way, you will feel more motivated to tackle the easier stuff on your list.

2) Sometimes we procrastinate because we lack focus and direction of what needs to be done. Make a list of what tasks need to be completed each day, and prioritize them in order of importance (or unpleasantness!) Commit to starting and finishing the first item on the list before moving to the next. Make a step by step plan for each task and commit yourself to completing one step at a time.

3) Any task which appears to be too big can cause us to procrastinate, as we can feel overwhelmed by it, such as clearing your whole house or starting a business. The best way of dealing with this is to break each task down into smaller, more manageable steps- for the house clearance example, you may decide to start with one room, or an area of one room. If the task is starting your own business you may set yourself smaller tasks such as spending time researching your business idea, then working on acquiring skills you may need.

4) If you have been putting off a task for some time, commit yourself to spending just ten minutes on it. Once you do this, you should find that it is no longer so daunting- you may even be motivated to carry on! A variation on this would be to decide that you will spend an hour on a certain task, and then give yourself a small reward, for example allowing yourself to watch a favorite show. This is especially useful if you find yourself becoming easily distracted by the internet or your television.

5) Motivate yourself. Imagine how you will feel once you have accomplished the task you have been putting off, even if it’s just relief. Keep focusing on the end result, maybe even collect pictures associated with completing the task and displaying them where you can see them at all times.

Procrastination is an easy habit to get into, but once you start to implement these tips, you should be able to nip it well and truly in the bud.

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