Avoid These Top 5 Workout Myths
by: Jim O'Connor
Do you know the health and fitness industry is plagued by an over abundance of workout myths? A myth is a fiction or half truth, especially one that forms part of an ideology. Rob tells Jen about a new fitness program that is suppose to deliver amazing results; Jen tells Ted, and Ted then tells Pam, but only half of what Rob said. Confused? Just image how confusing Rob's "cutting edge" theory has become. And the funny thing is, Rob made this up by telling people they will lose 3 inches from their bellies, and hips by holding their breath for 30 seconds. Rob, without any scientific backing, dreamed this all up.
The sad thing is most people believe what they hear from so-called uninformed myth spreaders. After consulting with thousands of people, I have heard every possible workout myth known to man, and continue to de-bunk myths daily. Listed below are my all time 5 favorite workout myths. Always look for the science and logic behind what people claim. Don't automatically assume it is true unless studies back it, or specific quantitative results are shown.
After reading my 5 workout myths, you will be able to finally protect your own workout results, and share the fitness truth with others.
Myth 1 - Doing crunches, or abdominal work will decrease fat in the stomach area (If you do thousands of crunches, then you will have a flat stomach.)
This is what some infomercials preach. They state you can obtain a flat, beautiful, stomach by using their simple ab machine. All you need to do is exercise 2 minutes per day, and voila!
Please note, dear reader, you can't SPOT REDUCE! By doing a specific exercise for a certain muscle does not make fat suddenly vanish. Fat is lost over time by burning more calories than the body consumes on a regular basis. Fat will then disappear throughout your entire body, and you don't have control of where it comes off. Doing a certain exercise for a specific muscle will only guarantee a stronger, more fit muscle.
The SECRET keys to fat loss are decreasing caloric intake, increasing activity for an extended period of time, and incorporating a workout of strength, cardio, and flexibility.
Myth 2 - Lifting heavy weight for 8-12 reps will build big muscles (especially women.) You should lift very light weights and do a lot of reps, 20 +.
This is one that NEVER seems to go away. It keeps coming back to haunt me again, and again, and again. Ladies, doing heavier weights WILL NOT suddenly turn you into the Incredible Hulk. Your objective should be to maintain, or slightly increase your fat burning lean tissue. In order to do this you must increase the intensity of the exercise by elevating weight, number of reps, or decreasing rest time between sets.
If you increase intensity regularily, you will see good results. If you do not, you will get the same results you have been getting. Increase the intensity until you are happy with the progress you have made, and then maintain the same intensity level.
Women, generally, don't have the physiological make-up to develop big muscles unless they use steroids, and train with gut busting intensity. Most men workout a lifetime, and won't build big muscles. Ladies, please don't worry; challenge yourself in the gym.
Here is a valuable free resource to help you stay informed of the health, and fitness trends by letting you know what works, and what doesn't.
Visit Wellness WORD Newsletter in Multimedia at http://www.WellnessWord.com
Myth 3 - For resistance training, you need to do 3 sets of 10-15 reps, 3 exercises per body part, and a frequency of 3 days per week.
Where the heck did 3 come from? 3 X 3 X 3? I think someone, many years ago, decided 3 was a good number to use, and people started to believe in this myth.
How many sets are really needed? According to scientific studies, the exact number of sets needed to stimulate lean tissue development is one, if preformed at 100% momentary muscle failure. A single all out set is the ideal stimulus to trigger lean tissue development. All other sets only hinder the recovery process when lean tissue develops.
Rest- people generally don't get enough rest between workouts. Please be aware that the higher the intensity, the more rest is required between workouts to allow lean tissue development. If you workout (strength train) too soon, before you are fully recovered, you will short circuit your results.
It is better to wait longer between workouts, then to workout not fully recovered.You WON'T lose your muscle tissue if you don't workout for 2 weeks.
Ideal rest times (depending upon intensity) are anywhere from 3 - 10 + days between strength training workouts.
You will need to track your progress to determine when your gains cease. When progress stops, increase your rest time even further.
If your strength keeps increasing during each workout, you are assured of getting optimal rest between sessions.
Myth 4 - All I need to do is cardiovascular training to be in shape.
Wrong! Please don't make this mistake! Cardiovascular exercise is only one piece of the workout puzzle. To design an optimal fitness program, incorporate cardiovascular exercise, strength training, and flexibility into an efficient, results producing program.
Cardiovascular exercise will do very little to increase your flexibility, and maintain or increase your lean tissue. If you avoid any of these three components, you are decreasing your results by one third.
As a result of the aging process, on average, 5-7 pounds of muscle is lost each decade, that is, if you don't strength train.
Myth 5 - All fitness equipment is good if you use it.
All fitness equipment is not created equal, especially home fitness equipment advertised in infomercials. Some pieces of fitness equipment are not well built, and can cause injury to specific individuals resulting from medical limitations.
My advice is to clear your exercise program with a physician prior to exercising or buying home gym equipment.
Home Gym Shopping Secrets is a great consumer awareness guide to rely on prior to purchasing home gym equipment. This guide will take you by the hand and show you what to buy, what to avoid, and why.
Home Gym Shopping Secrets http://www.HomeGymShoppingSecrets.com
Another tip I recommend is never plan an exercise program without input from an Exercise Physiologist, Certified Personal Trainer, or Physical Therapist.
For additional health and fitness tips visit Wellness Word "Multimedia" Newsletter at http://www.WellnessWord.com
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Jim O'Connor - Exercise Physiologist / The Fitness Promoter
Copyright (c) - Wellness Word, LLC
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Sunday, March 15, 2009
Avoid These Top 5 Workout Myths
Posted by N.J at 9:40 AM
Acne Program - Step 9 Protein and 0ther Food to Eat
by: Rudy Silva
Eating the right kind of food is what can give you a strong immune system and help you prevent sickness and all kinds of skin blemishes including acne.
Here are some of the foods that can help you overcome the acne on your face or throughout your body.
Eating excess meat is harmful to your health. Eating too much meat, more than 2-4 ounces per day, has been found to contribute to narrowing of the arteries.
If you do physical labor and are involved in a lot of movement in your work, then you should eat more than 2-4 ounces of protein per day. Just make sure that the meat has a minimum of additives and preservatives.
Remember, meat is high in saturated fat, which blocks the activity of EPA and DHA, which produce prostaglandin and control the activity of your hormones.
Meat and bread is a big contributor to creating constipation. Meat is difficult to digest and many times it will get into the colon partial digested. This condition benefits the bad bacteria and allows them to dominate the colon and create constipation.
Because meat and bread have little fiber, they move slowly in the colon, which leads to constipation and eventually to some type of colon inflammation.
Bad bacteria, decaying meat and other undigested food contribute to the build up of toxic matter in the colon. This is the type of condition you should try to avoid, if you have acne. You need fecal matter in the colon to move regularly and out the rectum, otherwise, toxic matter will build up and end up in your blood stream
Here are the grains you should be eating: Brown rice - contain many amino acids that help rebuild skin tissue Whole grains - contain folic acid, magnesium, and vitamin E, B vitamins, minerals, and fiber Oats - use them in the morning with honey or raisins. Oats have an anti-inflammatory effect on the skin and help to keep you regular.
Seeds and nuts Almonds - Almonds contain protein, the B vitamins, calcium, iron, potassium, magnesium, and phosphorus. Use them as a snack. These small nuts help to build muscles and tissue. Flax seeds - These seeds are known for containing plenty of omega 3 oil, an essential oil for life. They also contain fiber when used ground up and put into smoothies. Omega 3 is also an anti-inflammatory oil, which is good for acne. Pecans - This is one of the good nuts to eat. It contains Vitamin A, B's, C, calcium, iron, phosphorus, and potassium. Use them as a snack. Pine nuts - these nuts also one of the best to eat. They contain vitamin A, C, B's, protein and iron. Sesame seeds - They are high in calcium, phosphorus, and potassium. They are helpful in relieving various skin diseases such as acne by reducing the swelling. Sunflower seeds - These seeds should be used as a snack. They are high in protein, calcium and vitamin A. They provide nutrients for building the whole body and are good for dry skin.
All of these nuts and seeds should be eaten raw. Heating and other processing will kill the life force of the nut or seed and also reduce the quantity of the vitamins and minerals.
Eat these nuts and seeds as snacks. Sesame seeds, sunflower, and flax seeds can be put directly into your blender as you make your smoothies.
Posted by N.J at 9:40 AM
Menopause and Insomnia
by: Cathy Taylor
Insomnia is a very common symptom reported by numerous women at the onset of menopause. It is characterized by sleepless nights and often uncomfortable sleep such as tossing and turning in an effort to get comfortable. If you are primarily a mentally active person, it can become very difficult to calm the mind. You feel restless and irritable. Welcome to the change of life.
Insomniacs sleep is chock-full of waking up at frequent times during the night, waking up too early, and light sleep where the ticking of a hand clock may jolt you awake. This condition occurs during menopause because it is a side-effect of other menopausal symptoms like hot flashes and general physical and mental discomfort. When your body is dealing with night sweats, it's easy to have your sleep interrupted, which makes it even more difficult to be sharp and at your best during the day.
Consuming stress-inducing foods loaded with things such as caffeine can further stimulate tension, so it is important to maintain a caffeine-free diet. Avoid drinking coffee as late in the day as possible. Do not over stimulate your nervous system. Release tension by learning hatha yoga postures or how to breath deeply and mediate.
Try altering your sleep arrangements. If you find that your pillow is not soft enough, or maybe it's too elevated for your head, make adjustments. If you find that the polyester blankets you're lying on does not relax the contours of your body - switch them. It takes effort to accommodate these changes and make yourself as comfortable as possible.
Exercise also preps the body for restful sleep. Scientific studies suggest eating fat loaded foods are not recommended before bedtime. So a steady, healthy is a great plus. Insomnia can be treated by consuming foods that increase the serotonin levels in your brain so that your body relaxes. Serotonin is responsible for aiding with sleep by calming your brain. Drink a glass of warm milk before bedtime to help calm your nerves.
There are many causes for insomnia that stem from menopause. Depression is characteristic of this transition and can negatively influence your sleep. Decreasing estrogen levels can cause the on-set of depressive symptoms. In the menstrual cycle, ovulation causes progesterone (which has soothing effects on the mind and body) to be released.
Irregular cycles may cause anxiety to build-up, as a result of the lack of this Ёhappy hormone.Ё For some people, taking melatonin is enough to get a restful night. For others, a prescription sleeping pill is necessary. Some women swear by black cohosh to help with body flushes as well as natural sources of progesterone.
In any case, it is important to consult with your doctor in order to decide together what treatment is best for you.
The information in this article is for educational purposes only, and is not intended as medical advice.
Posted by N.J at 9:39 AM
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