By Kevin Yates Myth: Strength Training Will Bulk You Up This is a hot topic as the strength training controversy continues to be one of the biggest myths today. I want you to understand that strength training does not mean the same thing as bodybuilding. In fact, the level of commitment required by bodybuilders is unrealistic for most individuals. Here are some of the requirements that must be met in order to bulk-up: Many bodybuilders typically consume up to 5,000+ calories over the course of 6-8 meals every day to achieve the level of muscularity associated with bulking up. I guarantee that you do not even consume anywhere near this amount of food in a day.
The average person consumes not nearly enough to pack on pounds and pounds of muscle. Gaining muscle requires consuming more calories than your body requires to maintain your current body weight and activity level.
Gaining muscle involves extremely intense strength training utilizing heavy loads and pushing every set of an exercise to near maximum. Bodybuilders do not put on muscle by lifting light loads.
To develop the muscularity of a bodybuilder most individuals would need to strength train 4-6 days per week. Do you really have this kind time commitment? Most individuals could not physically be able to train at this level of intensity with this frequency and therefore will not gain the level of muscularity of a bodybuilder or bulk-up. You can gain some lean muscle without bulking up. Simply modify the level of muscularity you desire to fit your goal. Gaining muscle is not an automatically on-going thing nor is it easy to accomplish. Gaining a mere 5 pounds of muscle (which is not very noticeable unless you have a very petite physical structure) takes some hard work. For those who believe that they bulk-up easily almost as if they look at a dumbbell, consider that although it is possible to be genetically inclined to gain muscle more easily or in more quantity than others, you still must lift with heavier loads and at high intensity to put that muscle on. It has been my experience with most of these individuals that their ability to bulk-up has more to do with how much they are eating and their overall activity level that accounts for it not actual muscle gain. So, you can put this myth to rest. Myth: Long Slow-Paced Cardio Performed In Your Fat Burning Zone Is The Most Effective Way To Burn Fat This is such a source of frustration for many individuals because they are in the gym working hard and not receiving the results they want. If you are one of these individuals who I call cardioholics its time to change it up. The truth is that the typical cardioholics have the same common training pattern. They perform the same type of activity (mostly long, slow-paced cardio) during their workouts. You have probably noticed these individuals at your gym. You know who they are. They are always doing the same old routine every single workout. They hop on the treadmill and jog or the elliptical trainer or the stair stepper. Unfortunately, these individuals always look the same. Their bodies never change. Maybe you are one of these individuals. So, why does this happen? As you repeat the same routine time and time again your body becomes more efficient at performing it which means that your body no longer has to work as hard. Why is this important? Because, if your body is not being challenged to work harder than it is used to you will not burn enough calories to lose body fat. Here is a big secret that many people who get stuck in a cardio plateau do not consider. You must participate in a regular strength training program to lose body fat. If you are only performing cardio workouts without strength training you will not suddenly lose body fat no matter how much cardio you do. If you keep on forcing the cardio issue it will actually prevent you from losing fat. There is a reason for this. When you perform all this cardio without strength training your body has a decision to make when considering what to use as fuel to burn for energy during exercise. It can primarily burn carbohydrates, protein and/or fat. Your goal is to get your body to burn as much fat as it can in order for you to get lean and toned. Fat is burned inside of your muscles (actually in your muscle cells). So, it makes sense that the more muscle you possess the more fat you burn, right? You have to give your muscles the stimulus they require to maintain their size or you begin to lose muscle. Its basically the use it or lose it concept. When you do not have the stimulus of strength training your body basically begins to figure out that maintaining your muscle mass is not necessary and burns it for fuel to support activity instead of burning fat. A pound of muscle burns far more calories than a pound of fat and your body tries to expend as little energy as it has to. So, if burning muscle can save your body energy thats what it will choose to do at the expense of conserving fat. If this pattern of muscle burning continues your metabolism gradually declines meaning that you burn fewer calories making fat loss nearly impossible. This is where so many people get stuck and never achieve the results they want. Furthermore, strength training pumps up your metabolism to keep burning calories and fat after your workout is over! Your long, slow-paced boring cardio work doesnt do that. I have compiled my groundbreaking program The Ultimate Guide To Maximum Fat Loss & Muscle Tone a 3 E-Book set that comes with many added bonuses. This series is jam-packed with so much valuable information that only the top fitness experts know about and use to get their clients as lean as possible as fast as possible with well-defined muscle tone that only a truly lean body possesses. All the secrets are revealed inside of The Ultimate Guide To Maximum Fat Loss & Muscle Tone Strength training to develop jaw dropping muscle tone
Cardiovascular training to burn the maximum amount of body fat without spending all those hours performing long, slow-paced cardio
Nutrition for maximum fat loss in the fastest time possible without ever dieting or purchasing pills, supplements or other gimmicks that do not work This program takes the guesswork out of your exercise and nutrition program and teaches you how to get your body to slash fat. Stop guessing and start progressing today. You can get your copy and download it immediately. Myth: All Carbohydrates Make You Fat Make no mistake, this is another controversial topic that causes more confusion then most other weight loss topics. Lets look at the big picture for a minute. In order to gain weight one rule of human physiology must apply. That rule is that you must consume more calories than your body burns, period! If you do not consume more calories than your body burns you will not gain weight. It doesnt matter if you eat carbohydrates, protein or fat. The problem with the carbohydrate controversy isnt so much about eating carbohydrates. After all, carbohydrates are your bodys preferred energy source during activity and are required to burn body fat. The problem really has to do with the type of carbohydrates consumed. Let me explain. When you consume any kind of food it produces a response within your body. Carbohydrates are no different. Some carbohydrates are broken down into useable energy faster than others. These carbohydrates also cause a rapid rise in your blood glucose levels (a.k.a blood sugar). When your blood glucose levels rise your body has to metabolize it before it becomes dangerous so your body releases the hormone insulin. Insulin is like a storage hormone that transports carbohydrates (also protein and fatty acids) to certain cells in your body where they are stored for future energy. Which cells these carbohydrates go to depends on availability. If your muscle cells have room then the nutrients can go there, but if your muscle cells are full your body has no other option but to convert the excess carbohydrates into fat and stores this fat in your fat cells. Carbohydrates that cause a rapid rise in blood glucose are called simple carbohydrates. Carbohydrates have gotten a bad rap for the obesity epidemic across the nation primarily because most individuals consume far too many simple carbohydrates. Simple carbohydrates are metabolized quickly which often results in frequent feelings of hunger which sets a pattern of excessive calorie consumption. This is where most people get in trouble with putting on body fat. In other words, the insulin transports the carbs from the blood into muscle, liver and/or fat cells. Your brain senses this and sends hunger signals which make you want to eat more often. Most individuals primary sources of carbohydrate consumption come from simple carbohydrates such as candy, soft drinks, refined products (white bread, flour products), white rice, pasta, etc They consume these simple carbohydrates all day long and their bodies respond to the rapid rise in blood sugar by releasing insulin which pushes those carbs into the muscle cells until those muscle cells become full. Because the carbohydrates are metabolized quickly, hunger sets in again and more of these carbohydrates are consumed but now there is no more room in the muscle cells so the body stores them as fat. There is a solution. Your body needs carbohydrates to burn body fat and support activity. So, instead of consuming all the simple carbohydrates you should consume complex carbohydrates. Complex carbohydrates do not cause a rapid rise in blood glucose levels and therefore provide energy for longer periods without your energy levels suddenly crashing like they do with simple carbohydrates. Consuming complex carbohydrates allows you to feel full longer which does not set the pattern of excessive calorie consumption. Complex carbohydrate sources include: oatmeal, veggies, beans, brown rice, whole grain foods and more. This does not mean that you cannot consume simple carbohydrates. There is a trick involved and you simply need to know the right time to consume them and what to consume them with to make simple carbohydrates work for your body instead of against it.
This is explained in detail along with much more valuable nutritional information you can use to maximize fat loss in minimal time in The Ultimate Guide To Maximum Fat Loss & Muscle Tone program available for immediate download at: www.evolutionfitnessonline.com. Myth: Resistance Training With Light Weights For High Repetitions Will Tone You Up The word tone is often used to describe a body that is lean and lightly muscular in nature. The look commonly referred to as toned is the result of low body fat levels and sufficient muscularity. If you have great muscularity but your body fat level is high you will not look toned. On the other hand, if you are very lean yet lack muscularity you will not look very toned. Performing strength training with light weights for high repetitions neither builds muscle nor does it directly burn body fat. In fact, there is no strength training exercise or machine that burns body fat directly. This is a common misconception that many people fail to understand. Strength training does not burn body fat directly; rather, it influences fat burning through indirect mechanisms involved after the workout. Burning body fat requires the presence of oxygen which is supplied by the aerobic energy system. When oxygen is not available in sufficient quantities to meet the demands of exercise (as is the case with high intensity activity) your body has to use another way to supply energy to maintain the activity. This alternate way is via the anaerobic energy system. When the aerobic energy system dominates during activity you burn both carbohydrates and fat for energy (along with some protein too). When the anaerobic energy system dominates you burn carbohydrates almost exclusively with minimal fat expenditure. Generally speaking, the higher the intensity the more carbohydrates and less fat you burn. Strength training primarily engages the anaerobic energy system and cardiovascular exercise primarily engages the aerobic energy system (although cardiovascular exercise can engage the anaerobic energy system too, but the majority of people use it aerobically). Strength training is the king when it comes to fat burning (with appropriate intensity and proper exercise selection) over a 24 hour period. So, which exercise is the best? Try not to think of this in terms of which machine or a single exercise. Instead, think of high-intensity strength training and cardiovascular training. Myth: Performing Specific Exercises Can Firm Up Trouble Spots Regardless of which fitness magazines tell you otherwise it is not true. You cannot burn fat from one specific area of your body alone. This is a myth called spot-reducing. Fat burns from everywhere it is stored in your body. You may store more fat in specific areas of your body and therefore, it may seem like you are losing fat from other areas and not from your trouble spots. This is not true; it just takes more fat loss to occur before you will see a noticeable difference in your trouble spots. So, it doesnt matter how many crunches, leg raises, butt-blaters or sit-ups you do because those exercises are considered strength training exercises which primarily engage the anaerobic energy system and do not burn body fat directly. Furthermore, the vast majority of individuals to not perform strength training with sufficient intensity to capitalize on the fat burning potential. Strength training can build muscle which is important because fat is burned inside of your muscle cells and the more muscle you possess the more fat you burn. Strength training also burns more calories due to the high intensity component compared to traditional lower intensity cardiovascular training. Cardiovascular exercise is also an important piece of the fat loss puzzle, but should be used in conjunction with a proper strength training program. However, the long, slow cardio most people typically perform is not going to burn the maximum amount of fat off your body. It does little to stimulate your metabolism all day long and you have to perform so much more of it to get decent fat burning results. Keep this in mind, you burn fat with cardiovascular exercise and you help maximize the process by participating in a regular strength training program. Cardiovascular exercise alone will get you some results, but if you want to burn the maximum amount of fat in the shortest possible time you need to include a well-designed strength training program. The Ultimate Guide To Maximum Fat Loss & Muscle Tone will show you exactly how to make your cardiovascular and strength training workouts shred stubborn body fat so fast it will shock you. Myth: If You Lose Weight You Will Look Lean And Toned You have lost some weight and although your overall appearance looks somewhat smaller you still have the same soft spots as before. Sound familiar? Maybe those love handles havent quite disappeared, you still have some flab hanging from the back of your arms or your legs are not as toned as you would like. You decide that you need to lose more weight. So, you struggle with dieting and maybe more exercise and maybe you even lose another 5 pounds or so, but again, no change in those soft spots. If you have ever experienced something similar to this you obviously know how frustrating it can be. So what is going on? Do you still need to lose even more weight? Maybe your body isnt genetically capable of getting lean and defined. Now, here is the truth you need to know. The problem isnt a matter of weight loss. In fact, losing weight is the reason why you cannot achieve a lean and toned body. Now, I am sure you are quite confused because your goal is to lose weight, right? Bear with me and I will explain. First, you need to understand the difference between weight loss and fat loss. Weight loss is the result of glycogen loss, water loss, muscle loss and minimal fat loss. Losing weight isnt all that difficult either. You simply slash your calories until you are hardly eating anything and the weight drops. The problem with this is that your scale only represents a number. That number does not tell you where the weight loss came from. Remember, your muscles burn calories and fat. The more muscle you possess the more calories and fat you burn. Why do you think bodybuilders have so much muscle and very little body fat even in their off-season when they typically perform minimal cardio or none at all? Its because they possess so much muscle that their bodies are constantly burning calories and fat all day long! When you drastically cut your calories such as when you diet your body perceives starvation because it doesnt know you are dieting. When your body goes into this starvation mode it desperately tries to conserve all the energy it can. Unfortunately, fat is the most concentrated source of energy in our bodies, so it makes sense that when your body is trying to conserve energy it is going to hold onto fat. Muscle burns more calories than fat, so guess what your body does? It burns muscle tissue. When you diet your way to weight loss you lose muscle and because muscle contains glycogen (stored carbohydrates) and water you lose that as well. You weigh less but because you havent lost much fat you still have those same soft spots as before. Your overall appearance is somewhat smaller but you dont look the way you want to. This is where almost everybody goes wrong and ruins their metabolism. They think they need to eat less (and perhaps exercise more) which makes the problem worse. They are not eating enough as it is and they feel horrible, hungry, their energy levels have crashed, they become irritable until they quit the diet. And due to the muscle loss their bodies are burning fewer calories than they did before the diet. When they resume their normal food intake like they did before the diet they not only gain back the weight they tried so hard to lose, but they gain more weight on top of that. I call this the rebound effect. There is no other sure-fire way to screw up your metabolism than to try to diet or starve your way to weight loss. Instead of trying to lose weight you should focus on losing body fat. When you lose body fat those soft spots begin to tighten up and look firm because there is no loose fat anymore. You dont have to lose a massive amount of weight to achieve the toned body you want. Losing 10 pounds of pure fat can create the illusion that you lost 15-20 pounds of weight! However, dieting will not result in fat loss. Remember, you do not want your body to go into starvation mode where it burns muscle and holds onto fat. By eating the right foods at the right times in the right quantities you actually keep your metabolism cranked up all day long. So, if you are eating a well-balanced food intake such as the way suggested in The Ultimate Guide To Maximum Fat Loss & Muscle Tone you will have tons of energy, you will feel great and you will not be depriving yourself of food. This is where you set the stage to burn fat. So, how do you burn the fat? You exercise. You cannot diet or starve your way to fat loss. Fat has to be burned as energy and you burn fat when you exercise. Too many people have accepted that experiencing hunger and poor energy levels is the way it is supposed to be or the price you have to pay if you want to lose weight. This is absolute nonsense. Fat loss should be attainable permanently and you cannot maintain it if you feel lousy and are hungry all the time. The exact opposite is true. To lose fat forever you have to have the energy to support fat burning exercise. Food is how you get energy and exercise is how you burn fat. So, if youre ready to get on the fast track to burn more fat than you ever imagined in the fastest possible time stop guessing and start progressing! Kevin Yates is a certified Personal Trainer and Sports Performance Coach. He is also the author of the groundbreaking e-book set "The Ultimate Guide To Maximum Fat Loss & Muscle Tone". He has helped all populations of individuals get leaner, stronger, improve sports performance and achieve higher levels of fitness. Kevin also has a 2 1/2 year background in physical rehabilitation as a Physical Therapy Aide. Get your copy of The Ultimate Guide To Maximum Fat Loss & Muscle Tone and download it immediately at http://www.evolutionfitnessonline.com/ Article Source: http://EzineArticles.com/?expert=Kevin_Yates http://EzineArticles.com/?The-Truth---Fat-Loss-Myths-Exposed&id=512452 diet pills and phentermine
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