Sunday, December 11, 2011

5 Myths Exposed

The fitness industry is flooded with hundreds of myths. No matter where you go, you are bound to run into a self proclaimed fitness expert who tells you the new "magic" exercise for getting a six pack or a special food that you "must" eat. There are just too many myths to get into all of them today but I'm going to go over five in particular which seem to be the most relevant.

Spot Reduction: This refers to the ability to burn fat in a specific area of your body. Perhaps you are going to the beach in a couple of weeks and want your abs to show. Who cares about losing fat on your legs, no one will see them anyway right? Unfortunately, you can't control where your body will burn fat. No matter how many situps you do, you won't be burning anymore belly fat. The situps will burn calories but those calories won't be stripping directly off of your abs. Everybody burns fat differently. You may be lucky and lose all your fat from your abs first. I'm one of those people. Some people may lose fat steadily throughout their bodies. Others will lose fat in their back before their front and some will lose fat in their lower half before their upper half and vice versa. It's highly individual. The only part that applies to everybody is that you can't choose where you lose the fat.

Toning: This refers to making a body part more "toned" or leaner usually through high rep exercises. This myth probably started with the belief that by doing more reps, you are burning more calories and therefore losing more fat. Unfortunately, this logic is flawed. You can't make a body part leaner by doing higher reps. You may be burning slightly more calories by performing an extra couple of reps but those extra calories will make a negligible difference in your fat loss. The only way to lose fat is by changing your diet. Keep doing your high reps if you truly enjoy it but don't expect to get much out of it.

Cardio and Bulking: I can't even count all the times I have heard a person say that they haven't done cardio in months because they are bulking. Bulking is no excuse not to do cardio. Health should be the number one concern before achieving your goal physique. A couple of sessions of cardio per week can go a long way in maintaining a healthy heart. If health is of no concern to you, then do cardio because it will aid in muscle recovery, help utilize nutrients, stimulate your appetite so you can eat more, and burn fat so that you make leaner gains. It will also keep you in cardiovascular shape so that when you decide to cut at a later time, you won't have the stamina of an obese elderly man with bronchitis. Cardio will not hinder your progress whatsoever. It will only help. Three cardio sessions for 20 minutes after your work outs per week or a couple of HIIT sessions on your off days is sufficient.

Soreness and Muscle Growth: I know I'm not the only one who wakes up the day after a solid work out and checks to see if my muscles are sore. It's easy to get caught up in believing that sore muscles means you had a solid work out. However, soreness is not an indicator of growth. Soreness is a result of performing exercises that your body isn't accustomed to doing. That's all it is. Think about it this way. If you change your routine completely one day, you will most likely be more sore than usual the next day. If you do the same routine every week for a month, your soreness the next day will gradually decrease and may even disappear all together in a few weeks. Does this mean you are no longer getting a benefit from your work out? Of course not. You are still getting the benefits. Your body is just more accustomed to the routine so you aren't getting as sore.

Carbohydrates at Night One of the most common pieces of advice you will hear is not to eat carbohydrates after 8:00 pm. It is believed that since you are no longer active at night, the carbohydrates won't be burned as energy and instead will be stored as fat. This is false. You can eat carbohydrates whenever you want to. Carbohydrates eaten at night are no more likely to be stored as fat than carbohydrates eaten for breakfast. The important factor is your overall macro nutrients for the day. As long as your total macro nutrients for the day are the same, eat your carbohydrates whenever you want to. Now, if you are very inactive at night, it might make sense to eat less of your daily carbohydrates then simply because you don't need as much energy. Eating more carbohydrates before and after your work outs may lead to better overall performance so keep that in mind when planning your diet. Just don't be afraid to eat carbohydrates at night.


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Me Tix said...

While the mainstream fitness media still insists that aerobic
exercise is a great way to lose weight, Turbulence Training users
know that interval training is the better way to burn body fat.

Still not convinced?

A recent study published by the North American Association for the
Study of Obesity, subjects aged 40 to 75 were instructed to do 60
minutes of aerobic exercise per day for 6 days per week for an
entire year.

Given the amount of exercise, you'd expect weight losses of 20, 30
pounds, or more, right?

Well, the surprise findings showed the average fat loss for female
subjects was only 4 pounds for the entire year, while men lost 6.6
pounds of fat over the year. That's over 300 hours of aerobic
exercise just to lose a measly 6 pounds of blubber. Not time well
spent, in my opinion.

So what's the better way? Stick with Turbulence Training, using
interval training and strength training to get better bodysculpting
results. With intervals, you'll achieve more fat burning results in
less workout time.

The next time you are out exercising, perform a session of interval
training. If you are walking or running outside, find an incline
that can challenge you for 60 seconds, then walk down for 60-120
seconds, and repeat up to 6 times.

If you walk or run on a treadmill, adjust the incline or speed to
safely increase the challenge for 60 seconds, then return to the
normal pace for 60-120 seconds, and repeat up to 6 times.

You can also use a rowing machine, bicycle or stationary bike, or
even an elliptical machine to do intervals.

But whatever you do, stay away from boring, ineffective cardio
exercise workouts and stick with Turbulence Training for your fat
burning program.

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Craig Ballantyne, CTT
Certified Turbulence Trainer
Author, Turbulence Training

"I'm 25 and was seriously overweight at the start of this year. I've
been doing the TT for Fat Loss Workouts and after 5 months of
training. I've lost nearly 28lbs. I want to take this opportunity
to thank Craig for making your knowledge so accessible and your
articles and blogs that not only make us think about our
lifestyles, but encourage us to change them for better health."
Kevin Thow, Sydney, Australia

Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> Cardio is a Waste of Time for Fat Loss <=====

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Kelli Tomkins, Australia

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