Maintain your old Siemens Hipath system

Weight Gain Myths

The vast majority of myths about weight gain are mostly passed down from "gym talk" and so-called experts who know nothing about the body's workings.

Myths that lead to wasted time, frustration and if are taken blindly as truth, can really set back your progress in the gym. Don't believe everything you hear when it comes to exercise and weight gain.

Simple, basic principles apply to all weight and muscle gain such as progressive overload, variable frequency of reps and high intensity workouts.

Lets take a look at some of the most common weight gain myths.

High repetitions burn fat while low repetitions build muscle.

Progressive overload is needed to make muscles bigger. Meaning that you need to perform more reps than you did for your last workout for that particular exercise. If you perform the same amount of reps at each workout nothing will change on you, also if the weight doesn't changes on the bar nothing will change on you. You need to become stronger.

Definition has two characteristics, muscle size and a low incidence of body fat. To reduce body fat you will have to reduce your calories; the high repetition exercise will burn some calories, but wouldn't it be better to fast walk to burn these off? Better still; use the low reps to build muscle, which will elevate your metabolism and burn more calories (less fat).

Vegetarians can't build muscle.

Yes they can! Strength training with supplementation of soy Protein Isolate has shown to increase solid bodyweight. Studies have shown that athletic performance is not impaired by following a meat free diet, and people strength training and consuming only soy protein isolate as a protein source were able to gain lean muscle mass.

Strength Training will make me look Masculine.

If it is not you're intention to bulk up from strength training you wont. Putting on muscle is a long hard slow process. Your strength-training regime coupled with quality food will determine how much you will bulk up. To bulk up you also require more food. Women don't produce enough testosterone to allow for muscular growth as large as men.

By working out you can eat what ever you want to.

Of course you can eat whatever you want, if you don't care how you want to look. Working out does not give you an open license to consume as many calories as you want. Although you will burn more calories if you workout than someone who doesn't, you still need to balance your energy intake with you energy expenditure.

If you take a week off you will lose most of your gains.

Taking one or two weeks off occasionally will not harm your training. By taking this time off every eight to ten weeks in between strength training cycles it has the habit of refreshing you and to heal those small niggling injuries. By having longer layoffs you do not actually lose muscle fibres, just volume through not training, any size loss will be quickly re-gained.

By eating more protein I can build bigger muscles.

Building muscle mass involves two things, progressive overload to stimulate muscles beyond their normal levels of resistance and eating more calories than you can burn off. With all the hype about high protein diets lately and because muscle is made of protein, its easy to believe that protein is the best fuel for building muscle, however muscles work on calories which should predominately be derived from carbohydrates.

If I'm not sore after a workout, I didn't work out hard enough.

Post workout soreness is not an indication of how good the exercise or strength training session was for you. The fitter you are at a certain activity, the less soreness you will experience after. As soon as you change an exercise, use a heavier weight or do a few more reps you place extra stress on that body part and this will cause soreness.

Resistance training doesn't burn fat.

Nothing could not be further from the truth. Muscle is a metabolically active tissue and has a role in increasing the metabolism. The faster metabolism we have the quicker we can burn fat. Cardio exercise enables us to burn calories whilst exercising but does little else for fat loss afterwards.

Weight training enables us to burn calories whilst exercising but also helps us to burn calories whilst at rest. Weight training encourages muscle growth and the more lean muscle mass we possess, the more fat we burn though an increased and elevated metabolism.

No pain no gain.

This is one myth that hangs on and on. Pain is your body signalling that something is wrong. If you feel real pain during a workout, stop your workout and rest. To develop muscle and increase endurance you may need to have a slight level of discomfort, but that's not actual pain.

Taking steroids will make me huge.

Not true, strength training and correct nutrition will grow muscle. Taking steroids without training will not make you muscular.

Most steroids allow faster muscle growth through greater recovery, while others help increase strength which allows for greater stress to be put onto a muscle. Without food to build the muscle or training to stimulate it nothing will happen. Most of the weight gain seen with the use of some steroids is due to water retention and is not actual muscle.

Strength training won't work your heart.

Wrong!! Strength training with short rest periods will increase your heartbeat well over a hundred beats per minute. For example, performing a set of breathing squats and you can be guaranteed that your heart will be working overtime and that your entire cardiovascular system will be given a great overall body workout.

Any intensive weightlifting routine that lasts for 20 minutes or more is a great workout for your heart and the muscles involved.

I can gain muscle and lose fat at the same time.

Wrong. Only a few gifted people with superb genetics can increase muscle size while not putting on body fat. But for the average hard gainer, they have to increase their muscle mass to its maximum potential and then cut down their body fat percentage to achieve the desired shape.

Gary Matthews is a trainer from "down under" who has been coaching clients from athletes to bodybuilders for two decades. You may contact Gary directly at gary@maximumfitness.com and visit his website at

http://www.maximumfitness.com.

In The News:

Merkel 'doing well' after visibly shaking at ceremony
Tue, 18 Jun 2019 14:04:00 +0100
Angela Merkel sparked concern after she began shaking vigorously as she greeted Ukrainian President Volodymyr Zelensky in Berlin.

Trump's defence secretary pick resigns amid 'painful' family situation
Tue, 18 Jun 2019 22:08:00 +0100
Donald Trump's preferred candidate for defence secretary has announced his withdrawal from the nomination process for the top Pentagon job. 

I was used as human guinea pig, Caster Semenya says
Tue, 18 Jun 2019 20:55:00 +0100
Caster Semenya says the global athletics governing body has used her as "a human guinea pig" by forcing her to take medication that would limit her testosterone levels. 

Platini questioned on suspicion of Qatar World Cup corruption
Tue, 18 Jun 2019 09:20:00 +0100
Former UEFA president and French football legend Michel Platini has been released after earlier being detained for what his team described as "technical reasons".

UN calls for inquiry into death of ex-Egyptian president
Tue, 18 Jun 2019 16:43:00 +0100
United Nations officials have called for an independent inquiry into the death of ousted Egyptian president Mohamed Morsi.



tikatoshop.it

Erfahrungen mit Pallhuber Wein
Agen Bola SBOBET Terpercaya

Travel in comfort and at your leisure with CT Airlink Limousine & Car Service for top quality private transportation and exceptional customer service. We operate Sedans, SUVs & Vans for CT Car Services to covering all Connecticut airports including Car Service from CT to Newark Airport , Mohegan Casino Uncasville CT, Foxwoods Casino Mashantucket CT, Manhattan Cruise Terminal NYC, Brooklyn Cruise Terminal NYC and Bayonne Cruise Terminal NJ. CT Airlink hire licensed and friendly chauffeurs who have in-depth knowledge of the Areas.

Muscle Soreness After Exercise

Many individuals judge the quality of their exercise session from... Read More

Exercise The Right Way - One-Arm Dumbbell Rows

Other articles in this series looked at a number of... Read More

Build More Muscle and Lose More Fat by Discovering the Power of Training Variables!

Everyone will inadvertently hit a frustrating plateau in their training... Read More

Always Shock Your Muscles For Maximum Growth

Always try to "trick" your muscles into growth. You never... Read More

Muscle And Fitness -- The Third and Final Key To Successfully Achieving Your Fitness Goals

Before delving into Muscle And Fitness ? The Second Key,... Read More

Choosing The Right Bodybuilding Supplement

Before wasting your money on a pile of bodybuilding supplements... Read More

Do Electric Ab Stimulators Really Work?

Electronic muscle stimulators are the latest craze, the hottest fad...... Read More

Muscle Growth with Post-Workout Nutrition

If you design your nutrition plans to maximize muscle growth,... Read More

Gain Weight Fast With These Ten Powerful Tips! Part -2

By the time you finish reading this you will have... Read More

Shoulder Exercises For Beginning Bodybuilders

The main shoulder muscles that concern bodybuilders are the deltoids... Read More

How to Gain Weight and Build More Muscle Mass

In the health, fitness, and nutrition world, achieving optimal or... Read More

Muscle-Building Exercises and Growth-Boosters

I have 'emerged' some subtle bodybuilding techniques that infuse rapid... Read More

How to Build a Bigger and Better Chest

Creating a larger more powerful chest is difficult but if... Read More

Glucosamine Review and Potential Benefits

Something interesting happened as my triceps workouts continued in their... Read More

Exercise The Right Way - The Lat Pulldown

Other articles in this series looked at a number of... Read More

The Importance Of Sets In Your Muscle Building Program

In an earlier article we looked at how repetitions contribute... Read More

Overcoming Fears And Unproductive Thinking

You might sometimes wonder whether your dedication and sacrifice will... Read More

The Role Of L-Glutamine In Building Muscle

L-glutamine remains the supplement of choice for many bodybuilders. It... Read More

Burn the Fat, Feed the Muscle (Lose Body Fat) - Product Review

At first glance, this product manual's title (Burn the Fat,... Read More

Are You Over Training in the Gym?

Every set was taken to positive failure, with three or... Read More

Lower Body Exercises For Beginning Bodybuilders

The lower body contains some of your biggest muscles which... Read More

Power Mass Training for Building Muscle Mass

Many people believe you need to train with a variety... Read More

Exercise The Right Way - Seated Pulley Rows

Other articles in this series looked at a number of... Read More

Are You Too Old to Pump Iron?

Are you too old for weight lifting? Will weight lifting... Read More

The Secret to Legs with Size, Strength, and Endurance

There are countless leg workouts in magazines and books that... Read More