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10 Myths About
Fitness Training
Everyone has heard about
the myths associated with the fitness industry. Even people who don’t work
out have heard most of them. Statements like “Athletes like baseball players
and soccer players shouldn’t lift weights because it will make them slow and
tight.” “You should lose the bulk of your weight before you start to weight
train.” “I lift weight using high reps to shape and tone my muscles.”
“Eating a diet high in protein will cause kidney and liver damage.
Myth:
Training your abs using the right machines or exercises will give you the
washboard abs you want
You can do abs until you’re blue in the face – I don’t care if you do
1000 sit ups three times a day. If you don’t get rid of the fat covering the
abdominal wall, you aren’t going to see any change. There is no magical
exercise or combination of exercises that will magically dive your abs.
There is no such thing as spot reduction. This is very important. How
fast and where we lose weight is genetically programmed, and the only way to
lose body fat is to eat correctly.
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Myth: You should lose weight before you start to train with weights
or you’ll just bulk up.
This is another one that’s been around a long time. Lifting weights is
exactly what you want to do if you’re overweight. Actually if you had to
choose only one type of exercise, weight training would be it by a long
shot.
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Myth:
Cardio is more important than weight training when losing
weight, isn’t it?
There are two things to keep in mind about cardio when losing weight.
One is that it doesn’t build muscle. It also doesn’t perverse muscle when
losing weight. Why is this important? As we lose weight, we also lose muscle
along with fat, especially on a low calorie diet. It’s muscle that drives
metabolism. The only way to preserve or build muscle, which is what you
really want and need to get lean, is through weight training.
Myth: If you want to shape and tone your muscles, you should do high
reps.
There are two myths contained in this statement. It’s still a
widespread misconception that certain exercises are considered “shaping
exercises. It’s still widely accepted that preacher curls helped build the
bottom half of the bicep. Unfortunately, it is physiologically impossible to
change the shape of any muscle in our bodies. If it were possible we would
all be doing it. If you have high thin calf muscles, you are always going to
have high calf muscles that are on the thin side.
“I want to make my muscles look more toned so I’m doing more reps.” You
can look more “cut”, more “shredded”, more “define”, but it is impossible to
appear more toned. Muscle tone is the amount of tension a muscle exerts at
rest.
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Myth: I’m not sore today so I must not have had a good workout
yesterday
If you are sore in the days following a workout, it might mean you had
a good workout, but not being sore in the days after a workout has nothing
to do with whether or not you had a good workout. You should be paying
attention to the intensity and productivity of your workout. Were your sets
done with 100% intensity? In other words, did you take your working sets to
failure using proper form? Did you increase the amount of weights or did you
increase the number of reps with a particular weight?
If you’re not sore, don’t worry about it. Pay attention to intensity
levels, productivity and how you feel instead.
Myth: Eating a diet high in protein will damage your kidneys and
liver.
This one isn’t as common as it once was, but it’s still a classic.
There isn’t one study to support this myth either. No diet high in protein
will harm the liver or the kidneys in a healthy individual. However, there
is a mound of evidence supporting the benefits of high protein diets.
Protein has many positive effects. If you do not consume enough protein you
will not only put a halt to your efforts to have a leaner more muscular
body, you can actually loose some of the muscle you’re working so hard to
get.
Myth: Strength training is too dangerous and will stunt the growth of
children.
These days, if a child doesn’t start playing sports in the primary
grades, they are going to be behind. Parents should enroll their young
children into sports like soccer, basketball and others. Some parents have
their children playing three or more sports a year, but these same parents
would never consider putting their child into a strength training routine.
Numerous studies have shown the benefit of
strength training, including
increased bone density and development, injury prevention and improved
athletic performance.
Myth: After 96 hours of training muscle will start to lose its size
and strength.
Training frequency, which is determined by your recovery ability, is
often a forgotten part of most training protocols. Some people can handle a
high volume of training and others can only handle a minimal amount. The
average person on a four day split routine with 100% intensity, will need
between six days and 10 days off between body parts.
Myth: Athletes who playing sports like baseball, soccer and
basketball should not lift weights because it will make them slow and tight.
As far as athletes becoming tight, research has shown that full range
progressive resistance training is a great way to develop functional
flexibility. Research has also shown the people who weight train properly,
but don’t stretch are more flexible than those who don’t train or stretch.
Finally Discover the Secrets to Training your body today!!
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