FITSNESS TIPS

So pull a chair, put "lose 50 pounds by eating only grapefruit" article and open your mind for a moment. You may not agree with these facts, but is what keeps the myth alive.

Here we go ...

First, the healthiest way to measure your progress is yourself weight: myth

Do you think I'm going to say that the answer to frequent body fat tests, right? No! The healthiest way to measure your progress to ensure that increased his strength, then strength training, implementation, make sure your endurance through cardio and make sure your clothes as you want it to fit. When we trust to the extent that everything should work through a measurement? Have not we NOK pressure in our lives?

Secondly, women have a great weight when training myth

A woman has approximately one third of testosterone in relation to a man, so it can be a lot of muscle has not happened. Women in magazines look so big and masculine on steroids, growth hormones, etc. You can search bulky, if you have a lot of body fat and build muscle. But if you reduce body fat, which eventually will be able to, these look lean, defined muscles.

Thirdly, it takes five-fifty-five days of work per week for progress: Myth

I see many people in the gym five-fifty-five days a week, and it would be better to play ping-pong. The consistency and level of effort is the key. I'd rather see someone three days a week to work with enthusiasm and intensity, inconsistent effort five days apathetic. In fact, for those customers who have problems with motivation, I recommend only two days of training a week, but must do so every week.

The fourth spot reduction is possible: the myth

The human body loses fat throughout the body at different speeds. It is impossible to reduce the stain. If you just lose the fat that is concentrated in the hips, it will not work. In general, the first fattening the last place you lose it.

Fifth, if you exercise you can eat whatever you want: Myth

The big news in nutrition and personal training world today is that most people should eat more to stimulate metabolic needs. The truth is that you have the right amount of calories to lose body fat. Exercise burns calories, but if you eat something, and you are on your maintenance calories, you probably fat.

Sixth stretching prevents injury: the myth

After analyzing the results of six studies, the researchers were able in the U. S. Centers for Disease Control and Prevention no relationship between stretching and injury prevention. According to Dr. Julie Gilchrist, one of the researchers involved in the study, "Stretching increases flexibility, but most injuries occur in the normal range of movement." Dr. Gilchrist goes on to say: ".. just stretching and warm together for decades is precisely what happened, and is not covered by hard science"

Make no mistake, a stretching program is not without its advantages. Seven of the nine studies suggest that a regular stretching program helps strengthen muscles. It does not seem to prevent injury in fact. The warm-up exercise and increases blood flow to the muscles actually more beneficial for injury prevention. I'm not suggesting that the stretch is removed. It is valuable and flexibility is especially important as we age. However, we can get through the base, not an injury prevention technology.

Seventh is "better workout" Myth

There is no one best way to train. I have many questions about the effectiveness of the super slow-rep training, "best video tape" exercise "the best day to train," etc. It is actually good for you, if it works, but not live with him too long. You can not adapt to the body or mind. The body will adapt to an exercise routine for four to six weeks. Vary the volume, the time between sets, reps, exercises, cardiovascular exercises, elastic bands, etc. Routine edition every three to four weeks and see the change as the key to the efficiency and performance.

Eighth, you should lose weight before starting an exercise program: the myth

There is no physiological reason for the weight before starting an exercise program to lose. The exercise is best for your health, and no better time than now to begin. There are many benefits of exercise to the list, but every system and cell of your body a world of good for training. Any amount, from 5 minutes a day is good.

Fat loss and muscle building are just two of the many benefits of exercising your body will experience. Each day a little easier the more in shape. There is no justification for waiting to start - unless your doctor orders.

Whether you use a body fat of 20 percent or 30 percent body fat to exercise, your body will have the same advantages. Of course, with less fat, can be a little easier and less stressful on your heart, but you can improve the shape and capacity of 30 percent body fat if the training is expected to reach 20 percent of body fat without exercise. The goal is to win or lose muscle mass and keep fat - not just to lose weight (muscle and fat).

Ninth, if you work with high reps weight (over 15) to help me define muscles and low repetitions (8-12) is large and the myth

By the way, does not improve muscle definition, force or effect if you choose a weight that is too light. Muscles respond to overload. It is the only form of cosmetic benefits of weight training and strength.

Muscle definition is the result of a low-calorie training, the total loss of body fat and weight in pounds force is demanding. Add cardiovascular exercise and have the body you always dreamed of - over time, of course. Guidelines for selecting a weight that is used for a resistance that allow you to select 8 to 12 repetitions. If you can not do eight years, it is very difficult. If you can do 12 repetitions, increase resistance by 5 percent. Remember that all muscles are not as strong. For example, you may be in a position to 7 pounds for a lateral raise, but 15 pounds to be challenged in a squat.

Lifting weights very slowly tenth is the best way of weight training: myth

Lifting super slowly produces super-long learning - and that's all. Researchers at the University of Alabama recently studied two groups of athletes, while a 29-minute workout. One group performed exercises with a period of 5 seconds and 10 seconds per stage, and the other a more traditional approach of a second and a second attempt. The faster group burned calories and 71 percent higher weight of 250 percent more than the super-slow lifting.

The real expert says: "The best increases in strength in its early stages can be achieved as quickly as possible," says Gary Hunter, Ph.D., CSC, the lead author of the study. "Lower the weight slowly and under control." There is a greater potential for growth in the decline phase, and when you lower with control, there is less risk of injury.

11. Received much less to eat or go on a crash diet, the results you want: the myth

This diet is a popular strategy in early 1980. People were going to crash diets that the grapefruit diet and lose weight - meaning muscle and fat. They were just eating less would take care of everything. Today we know that total calories is important, but there is enough protein, carbohydrates and fats in the diet.

A slight caloric deficit (less maintenance) should eat small meals and snacks, but every two or three hours is observed. This helps control blood sugar, and it is a fact that control of blood glucose helps you lose fat. It may seem confusing, but eDiets.com takes all the planning and effort to do it for you. I always recommend some kind of structured nutrition program. It's an assumption does not work.

12. MYTH: You have 100 percent perfect in its diet program all the time

No doubt this is a great thing to do if you have a strict timeframe for fat loss, but it is a disaster waiting to happen in most people.

Have we not learned that love food and need a way to small amounts of food they enjoy the building? I trained a client several years ago asked me to design a nutrition program for her. She was a little depressed, when she said she just knew I had to stop eating four chocolate chip cookies two or three times a week with their children. She was overjoyed when I told her she gives them. But I told him I wanted to reduce the number two cookies, and could fit into the overall nutrition solution. Yes, lose body fat with this realistic approach, and they enjoyed treat. We must go forward, but a sensible approach promotes consistency and avoids the terrible feeling of rejection.

13. Performing countless abdominal exercises thinking that will free the "dog" to get into the abdomen / stomach area: the myth

I see this comment or question about this topic about 20 times a week. It is possible to detect any reduction in the body.

The real solution is to reduce overall body fat through a low calorie intake, weight training (weight training) for metabolism and cardiovascular exercise to burn extra calories add momentum. This is the way to fat loss. Performing crunches will not reduce the abdominal area, as it only serves to strengthen the muscles, rather than a specific area. Is not it like 200 small arm biceps curls or 200 crunches make the waist smaller. You can not reduce any part of the body. It's just not physiologically possible.

14th Running a large part of the heart is the best way to lose fat: Myth

Some people go up to 90 minutes or more on a treadmill. The problem with this strategy is not effective. It is a bad form of body fat and a waste of time to lose.

You can train for long sessions of moderate intensity or shorter sessions with higher intensity (depending on fitness level). You can not do both! The shorter, more intense sessions to burn more calories and maintain lean muscle mass which makes it generally narrower and thinner than their ideal weight scales. In addition, shorter sessions / intense, with a profound effect on the calories you burn even 24 hours after the end of the session. Want to lose fat efficiently through cardio? Pick up the pace a bit and try to get a more intense and more effective with 30 to 45 minutes. You do not have to be gasping for his life, only the intensity a bit and keep it at a higher level within their persistent heart rate zone.

Calories 15th are the only thing that comes to lose by trying to build, fat or muscle: the myth

Proportion of protein, carbohydrates and fats are also important. The key to losing fat and build muscle is the manipulation and control insulin levels. In simple words, when we eat a lot of calories or carbohydrates too high glycemic index of a food increases blood sugar in the body. If this happens, the pancreas secretes insulin to lower blood sugar in the blood.

One of the many drawbacks of this happening is too high, the overall risk of diabetes, keep your stored body fat! A balance of protein, carbohydrates and fats works most efficiently in losing fat and muscle. Remember, the ultimate key to a lean and strong, the combination of good nutrition, exercise and consistency. As always, consult your doctor before starting any exercise program.