Achieve Fitness will be moving soon to:
Click the achieve fitness link Above to visit our new Health and Fitness Site.
The Achieve Fitness website is your online site for Health and Fitness information.
Email your fitness articles to provinsys@gmail.com and we will publish them on our site for you.
Articles 5, 6, 7, and 8 are posted below
Achieve Fitness
Sports Article 5
Avoid These Muscle Building Myths
|
By: Tony Schwartz
|
TAs a professional strength coach I sometimes get asked some pretty strange questions on training. It’s become pretty clear to me that the general public is misinformed on a lot of issues that relate to muscle building and training for muscle growth.
Whether this poor information gets passed on through bodybuilding magazines, friends, or supplement companies is anyone’s guess. All I know is that these myths about training for muscle gain are harmful to your progress.
I am going to dispel some of the more common myths here. If you currently believe in any of these myths then it’s time to change!
Myth #1: More is better
Whether it’s more protein, more creatine, or more workouts, it seems that people have a tendency to take a good thing and overuse it. This is a symptom of our culture of excess, which is especially present in the bodybuilding community where everyone wants to build as much muscle as possible.
Unfortunately life doesn’t work like this. Just because eating 200 grams of protein a day gives you good results doesn’t mean that 500 grams will give you great results. In the case of protein, there is a definite limit to what your body can utilize to build more muscle. If you aren’t on steroids there is no way that you need 500 grams per day.
I hear the same type of thing with creatine. Five grams of creatine everyday will give you good results, but increasing the dose to 15 or more grams per day won’t give you any additional benefit since there is a limit to how much creatine can be stored in your body.
The same goes for your workout schedule. If you’re working out 3 days per week and getting good results, this doesn’t mean that 6 days per week will bring you twice the results. Keep in mind that muscle growth occurs while you are resting. For most people training 6 days per week will not allow for enough recovery time between sessions. This leads to a plateau in strength and muscle gains.
Myth #2: Supplements are the answer
No one ever comes right out and says they believe supplements are the answer, but based on the number of questions I get about which supplement to use I know this is the case for many people.
The fact of the matter is that your training and nutrition programs are going to bring you 95% of your results. That’s a hard pill to swallow for a lot of people (pun intended). Properly executing a solid training and nutrition program will never be as easy or cool as taking the latest miracle supplement, but the results are always better.
If building muscle were really as easy finding the right supplements don’t you think everyone would be huge and muscular already?
Listen, if 95% of your results come from your training and nutrition program, don’t you think you should invest some money in a good one? Here’s an idea, give up your supplements for a month and spend that money on a professional training and nutrition program. This investment will give you a much better return on your money than any supplement, but it will never be as cool or sexy.
Myth #3: Your genetics are to blame
I get this all the time from the skinny guys. They tell me that it’s impossible for them to gain weight no matter what they do. They tell me how they eat thousands of calories and train hard, yet they don’t gain an ounce. They may as well resign themselves to being skinny because they don’t have the genetics to build muscle.
This is not true! Sure, some people are more genetically gifted in the muscle building area than others, but we all still have the same basic physiology.
When I look at these guys’ training and nutrition programs I can usually spot at least 10 huge mistakes that are holding back their gains. They think it’s genetics, but really it’s the actions they are taking.
These guys need to stop using genetics as an excuse. What they need is an objective observer to put together a training and nutrition program that is suited specifically to their needs.
As one of my trainees once told me, “The better I eat and harder I train, the better my genetics get.”
window.google_render_ad();
|
|
|
Achieve Fitness
Sports Article 6
Fat Burning Bodyweight Workouts
|
|
The body weight challenge exercises are something I came up back in the late summer 2007.
It's similar to the 300 Workout which was featured in Men's Health magazine. Now I didn't invent the 300 Workout, all I did was film the video, but it was a lot of fun and got a lot of feedback from people reading the magazine and I thought hey, maybe these guys are on to something, so I'll put together a body weight version and I did what is called a Bodyweight 500.
The workout is just a challenge, it's not something you're supposed to do everyday because there are other workouts that you do during the week and then you do a bodyweight challenge on the weekends or on the Friday, your final workout of the week.
So you might do a workout on Monday and Wednesday, and then in your first week of the program you'll do the Body Weight 100 and this is the program that's featured in that Belly Off Program that I mentioned at the start of the interview that guys are using to lose 20 pounds or 25 pounds of fat in 8 weeks.
They do two regular workouts and then they do they Body Weight Challenge and then the next week they do two regular fat loss workouts and then they do a harder Body Weight Challenge and so on and so on it goes until they've done either the 4 week version of it and an 8 week version of it and they work up to the 500 repetition challenge, so that's what I mean when I say Body Weight 100, in that workout there's 100 repetitions of body weight exercises.
Some are done for 10 repetitions, some are done for 15, you know, there's chin-ups, body weight squats, and some other exercises in there.
Eventually, like I said, working up to the Body Weight 500 Workout, which is generally done in about a half an hour to 40 minutes for guys that are a little bit more beginnerish and they get the workout done.
It's all body weight exercises like I said and it's a lot of fun, it's a good challenge and that's what some people need in their programs to keep the motivation up, is a challenge each week, especially those people that are competitive, a former athlete. They really like something that they can do that is going to challenge them week in and week out, so it's just not the regular routine they're going to the gym for.
They know they have a new challenge this week and they have to get the workout done in X amount of time sort of thing.
I did that initial Body Weight 500 and then I went and made an even harder workout called the Bodyweight 1000 and in that one, it's the same thing, Monday and Wednesday you do regular workouts and then on the Friday or on the weekend, you'll do a body weight challenge.
So it starts off the first week you do 250, in the second week you do 250 by 2, in the third week you do the 501, in the fourth week you do maybe 501 and the 250, in the fifth week you do the 750, and then finally at the end of week six, you do the Body Weight 1000 Challenge.
Now in this one, it's not really that much more difficult than the 500 because I added a lot of calisthenic-type exercises like jumping jacks just to get the repetition number up because you can't do 1000 push-ups in a workout. It's a whole bunch of exercises, there's probably 15 different exercises that makeup the challenges and you can do them, you know, a couple include the ball, a couple include nothing, and a couple include some type of pull-up bar.
|
|
|
|
Achieve Fitness
Sports Article 7
Real Female Bodybuilding Facts
First you should know that no amount of physical activity can give you your desired body if it is not coupled with bodybuilding nutrition and a total body workout. Actually, it is the bodybuilding nutrition that is the most vital factor in building the best body that you can have.
Women's Weight Training Myth #1 - Weight training makes you bulky.
Due to the fact that women do not and cannot naturally produce as much testosterone (one of the main hormones responsible for increasing muscle size) as males do, it is impossible for a woman to gain huge amounts of muscle mass. Unfortunately, the image that may come to your mind is that of professional female bodybuilders. Most of these women, unfortunately, use anabolic steroids (synthetic testosterone) along with other drugs in order to achieve that high degree of muscularity.
In addition, most also have good genetics coupled with an unbelievable work ethic that enable them to gain muscle quickly when they spend hours in the gym lifting very heavy weights. Believe me when I say that they do not look like that by accident. Women who conduct weight training without the use of steroids get the firm and fit cellulite-free looking body that you see in most fitness/figure shows these days.
Women's Weight Training Myth #2 - Exercise increases your chest size.
Sorry girls. Womens breasts are composed mostly of fatty tissue. Therefore, it is impossible to increase breast size through weight training. As a matter of fact, if you go below 12 percent body fat (which I do not recommend doing), your breast size will decrease. Weight training does increase the size of the back, so this misconception probably comes from confusing an increase in back size with an increase in cup size. The only way to increase your breast size is by gaining fat or getting breast implants
Womens Weight Training Myth #3 - Weight training makes you stiff and musclebound.
If you perform all exercises through their full range of motion, flexibility will increase. Exercises like flyes, stiff-legged deadlifts, dumbbell presses, and chin-ups stretch the muscle in the bottom range of the movement. Therefore, by performing these exercises correctly, your stretching capabilities will increase.
Women's Weight Training Myth #4 - If you stop weight training your muscles turn into fat.
This is like saying that gold can turn into brass. Fat and muscle are two completely different types of human tissue. What happens many times is that when people decide to go off their weight training programs they start losing muscle due to inactivity (use it or lose it) and they also usually drop the diet as well. Therefore bad eating habits combined with the fact that their metabolism is lower due to inactivity, and lower degrees of muscle mass, give the impression that the subjects muscle is being turned into fat while in reality what is happening is that muscle is being lost and fat is being accumulated.
Women's Weight Training Myth #5 - Weight training turns fat into muscle.
More alchemy. This is the equivalent of saying that you can turn any metal into gold; don't we wish! The way a body transformation occurs is by gaining muscle through weight training and losing fat through aerobics and diet simultaneously. Again, muscle and fat are very different types of tissue. We cannot turn one into the other.
Women's Weight Training Myth #6 - As long as you exercise you can eat anything that you want.
How I wish this were true also! As, this could not be further from true facts. Metabolism for an individual is determined by how many calories we burn while we exercise and while we rest. If we eat more calories than we burn on a consistent basis, our bodies will accumulate these extra calories as fat regardless of the amount of exercise that we do. This myth may have been created by people with such high metabolic rates (hardgainers) that no matter how much they eat or what they eat, they rarely meet or exceed the amount of calories that they burn in one day unless they put their mind to doing so. Therefore, their weight either goes down or remains stable.
Women's Weight Training Myth #7 - Women only need to do cardio and if they decide to lift weights, they should be very light.
First of all, if you only did cardio then muscle and fat would be burned for fuel. One needs to do weights in order to get the muscle building machine going and thus prevent any loss of muscle tissue. Women that only concentrate on cardio will have a very hard time achieving the look that they want. As far as the lifting of very light weights, this is just more nonsense. Muscle responds to resistance and if the resistance is too light, then there will be no reason for the body to change.
Women Should Train Hard Myth #8 I have trained with girls that train as hard as I do and they look nothing but feminine. If you want to look great, don't be afraid to pick up the weights and lift hard!
|
Achieve Fitness
Sports Article 8
8 Proven Muscle Building Tips
Article written by: By: Shawn LeBrun
Building muscle requires the right combination of training and nutrition information. That includes muscle building tips that are proven to work.
Using the wrong information can be detrimental to your progress. So be careful who you listen to in the gym. Even though everyone has an opinion, not everyone is right.
The only way to build muscle is by following 3 synergistic principles:
1. Hard, heavy and smart weight lifting
2. Quality nutrition
3. Quality rest
All three must be in place if you're going to succeed in building muscle. If just one of these elements is missing, you're not going to come anywhere near your potential.
Here are 8 simple, proven muscle building tips that you'll want to include in your training and nutrition program.
Tip # 1. Evaluating your body.
By evaluating your current body composition, body weight and body measurements, you give yourself a starting point. This will be very important in deciding what your nutritional and weight lifting goals will be.
Tip # 2. Setting your goals
Looking at the big picture and breaking it down into small mini goals will help you achieve your muscle building goals. It's important that you identify your goals and periodically monitor and adjust your goals on an ongoing basis.
It's better if you were to break your goals down into long (3 to 6 months), short (1 to 2 weeks), and immediate term goals. Make sure your goals are realistic. Record your goals and keep them in a handy place where you have constant access to them.
Tip # 3. Keep a weight lifting log and diet log
It's important that you write everything down. By keeping track of your progress you are keeping yourself honest and motivated. A weight lifting log and diet log can help you get better results. You can look back at the end of each week and figure out if you were on target with your goals.
A weight lifting and diet log will show whether your goals are realistic and give you insight into your exercise and eating patterns. If you're building muscle and strength, you won't have to wonder what works, because you'll have a full description of everything you've done to reach your goals. This will be your blue print for muscle building success.
Tip # 4. Setting up your weight lifting program
Setting up your weight lifting program is a lot easier once you know your body statistics and goals. You must decide whether you're a beginner, intermediate, or advanced weight lifter.
Once you know your current weight lifting status, build your weight lifting routine according to that information.
It's suggested that you incorporate free weight exercises into your muscle building programs as opposed to machines.
In order to build muscle you need to concentrate on the basic movements like the squat, shoulder press, bench press, dead lifts, barbell rows and chins.
One of the most important muscle building tips is to keep your workout short, heavy and intense.
Tip # 5. Nutrition
Nutrition is one half of the key to building muscle. Without the proper nutrition, you might as well pack your bags and go home. No amount of super sets, negative sets, tri-sets or pre-exhausting will build any amount of muscle mass without the proper nutrition.
To be honest, nutrition will be that element of your muscle building program that will make the difference between an o.k. physique and one that commands power.
The trick to unlocking your muscle building fury is to find your optimal nutritional state. To build muscle you need to consume more total calories than your body uses each day.
Remember this very important muscle building tip; nutrition is the key to building real muscle. Try eating 6 times per day and make sure each meal is balanced with the optimal amount of calories, protein, carbohydrates, and fat.
Tip # 6. Build a diet that supports your nutritional goals
Once you find out what your nutritional goals are, you need to build a menu that will support your goals. Try and find menus that are easy to cook and taste great. The trick is to adjust the menus and recipes to match your nutritional goals.
Tip # 7. Use only proven muscle building supplements
Weight lifting supplements are meant to enhance an already great muscle building program. If you have the right combination of nutrients and the right weight lifting program, proven supplements may enhance your performance.
In order for weight lifting supplements to function properly, they must be taken at the proper times and in the proper amounts.
Tip # 8. Rest
Blasting your body at full throttle all the time will slowly run you down. You need to take some time to rest and relax. Have fun, kick back and relax and enjoy the fruits of you labor. Let your body get into a good rhythm of work and rest.
By getting quality rest you will ensure that you get the most out of your muscle building program. Sleep is vital to building muscle. Make sure that you get enough rest to properly repair your body.
It is during sleep that most growth and repair occurs. Without adequate sleep the body becomes weakened. It is very important that you get the correct amount of sleep because muscle growth happens while you are resting, not while you are training. If you were to lift weights on a steady basis and not get any quality rest, your body would slowly fall apart.
Weight training tears the muscle tissue down and the diet provides the necessary fuel and material for repair, but it is during sleep that the repair and growth process occurs.
Therefore, sleep is as vital to building muscle as is your training program and diet.
You should aim for 6 to 8 hours of rest each night. Don't be afraid to take a nap in the afternoon or after work to add a little energy to your workouts. Rest is one of those muscle building tips you really don't think about but is so important.
Use the muscle building tips above in your workout program and you'll soon start seeing results.
As you progress in your program, make sure to challenge yourself and change your muscle building routine around. This will add a new angle to your training and improve the your results.
|
 |
