Debunking Common Exercise Myths, Part 1

Written by Chad Anderson, CSCS

Myth #1: Heavy weights make you “bulky”

Heavy weights typically do not lead to increased muscle mass, moderate weights do. Muscle mass is more of a function of volume (ie. number of sets x number of reps). Muscle mass is best gained using multiple sets (3-5) for moderate repetitions (8-12) at moderate loads (70-80% 1RM). Using heavy loads (85% 1RM and above) for repetitions inrepparttar 1-5RM range will lead to strength gains with minimal hypertrophy. Hence, heavy weights do not make you “bulky.”

Myth #2: High repetitions are for toning

I don’t know how many times I’ve heard this. Too many times to be sure. Toning (a term I hate to use) is a result of losing fat and building muscle tissue so that you develop a degree of muscle definition. While there are rep brackets better suited for body compositional changes, there are no rep brackets that “tone.” Body compositional changes are a result ofrepparttar 141057 program as a whole, not justrepparttar 141058 rep bracket being used. As for high repetitions, repetitions of 12+, they are better suited for developing muscular endurance.

Myth #3: You can only burn fat by doing cardio

You would think that by now most people would have realized that cardio is notrepparttar 141059 only means by which you can burn fat. However, nearly EVERYONE I speak with inrepparttar 141060 club where I work only knows fat loss by one method: cardio. Sure, cardio can result in fat loss, but it is most effectiverepparttar 141061 first 6-8 weeks of an exercise program due torepparttar 141062 changes in hormonal response that occurs with adaptation. Ever notice how many people perform long duration cardio day in and day out only to leaverepparttar 141063 gym looking exactlyrepparttar 141064 same? I rest my case.

Top 5 Weight Loss Strategies From A Top Level Personal Trainer

Written by Joey Atlas

Copyright 2005 Joey Atlas

Everybody wants to lose weight. Even if its only that last five pounds. Joey Atlas gives you five proven weight loss tactics that go beyondrepparttar "eat low fat and walk for one hour each day" mantra ofrepparttar 140999 mainstream.

You are ready to shed those energy draining, body crippling, unattractive extra pounds and you are ready to make it permanent this time. You are onrepparttar 141000 right track because you've takenrepparttar 141001 most important step toward your goal. That step isrepparttar 141002 decision to take action and stay committed. The following five proven strategies will serve as essential elements in your quest to achieve your weight loss goal.

1) You must put yourself intorepparttar 141003 right mindset. Don't think of your new efforts at weight loss as trying to do certain things every day. See your self living a new lifestyle, a new lifestyle that naturally includes behavior conducive to positive changes in your health and fitness levels. You transition into this new lifestyle by makng adjustments to your daily habits until these habits are in alignment withrepparttar 141004 goals you are aiming for.

2) Find an exerise partner. It can be a friend, a co-worker, or a family member. Why is this important? An exercise partner is a tremendous source of support. A partner is crucial on those days when you really don't feel up to exercising. Unless you are sick, a good partner won't let you slack and likewise your partner will need you to pull them up when they are not up forrepparttar 141005 workout. You being needed is an indirect but important type of support. With an exercise partner comesrepparttar 141006 element of accountability, which subconciously reinforces your committment to your quest.

3) Have a baby or get a puppy. These two strategies work inrepparttar 141007 same manner. I write about this one from first/second hand experience. My wife, Jeri-Jo, gave birth to our daughter, Darah, nine months ago. Today, she weighs less than she weighed before she got pregnant. What isrepparttar 141008 mechanism here? Jeri-Jo claims, "With Darah to care for, my mind is focused on her and her needs. Don't get me wrong, I'm not at risk for malnutrition, but I don't eat out of boredom any more simply because there is always something to do. The day flies by and I don't have time to snack on foods that cause weight gain."

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