Today let's look at creating a workout for developing strength and fat loss with a variety of functional strength moves. When looking to add some muscle and strength while losing some fat the best is still the old standby weight training.
I want to show you a workout I've been playing around with that combines weight training, bodyweight training, Interval and Tabata training. If you have been following some of my posts and articles you know I like to mix things up.
For years I stuck with the common bodybuilding split routine four days a week upper body two days lower body the other two days. I normally would do 3-4 exercises per body part. Now there is nothing wrong with this type of workout but I tend to get bored easily (take my job please). I was then introduced to Mike Geary the creator of the Truth About Abs Program. Mike teaches total body workouts for fat loss and muscle building in order to see your abs.
This just made total sense to me. You can't spot reduce you need to burn off your total body fat.
So anyway this is a workout I used recently and loved it. This is just one I am working on others and will report back to you as I go along.
I am doing 4-5 sets reps 6-10 keeping my rest to 60 seconds between sets
1) Barbell Cleans a total body exercise works your legs, back, delts, forearms and grip. Also will tax your cardio vascular system big time.
2) Hindu Pushups This is not your old PE pushups. Chest, Triceps and delts are worked.
3) Barbell SquatsThe King of all exercises. Quads, Hamstrings, Lower Back, Abs and Cardio vascular.
4) Incline Dumbbell Presses Upper chest, Triceps and Delts.
5) Jump Rope Tabata Training Style Jumping Rope is another great Total body exercise. Jump as fast as you can for 20 seconds rest for 10. Repeat.
I loved this workout I hit every major muscle group gave my metabolism a kick in the butt and was beat when it was done. You know the good kind of beat when you know you accomplished something good for yourself.
The other thing I like about this workout is it's only five exercises gets done quick and they are all good functional exercises.This is a good workout for busy people short on time.
Well that's it for now. Give it a try.
Jag252 You Fit And Healthy
Saturday, July 14, 2007
Thursday, July 12, 2007
You Fit and Healthy - 1000's of Crunches A Day And Still No Abs
After writing about the no crunches ab workout in my last post I wanted to share this Q & A from Tom Venuto. Tom for those of you who don't know is the creator of the highly successful Burn the Fat Feed the Muscle program.
So for the many people whose first question is how to I get to see my abs check out this Q&A and check out my other post.
QUESTION: Dear Tom: I have been working out for around a year now and I cannot get my lower abs into any type of shape. Despite doing 900 various crunches, ab roller, and 100 sit-ups four days a week, along with running and my regular workout on the weights, I still have a tire around my waist. What else can I do?
ANSWER: "What should I do to get abs?" is still one of the most frequently asked questions I receive out of the 7,000+ emails that come into my office every week. Although the question is often phrased differently, my answer is always the same:
Seeing your abs, or any other muscle group, for that matter - is almost entirely the result of having low body fat levels. You get low body fat from proper diet (as well as cardio and strength training), not from doing hundreds of ab exercises every day.
You didn't mention whether you knew your body fat level or not. My guess is that it may seem like your lower ab muscles are "hard to develop," but it's not really an issue of "muscle development" at all, you simply have too much body fat and are storing it in your lower abdominal region more readily than other parts of your body and you can't see the muscles through the fat.
Most people don't have their fat distributed evenly throughout their bodies. Each of us inherits a genetically determined and hormonally-influenced pattern of fat storage just as we inherit our eye or hair color. In other words, the fat seems to "stick" to certain areas more than others.
Men often tend to store fat more readily in the lower abdominal region (the "pot belly", "spare tire", "beer gut", or "love handles"). In women, the "stubborn" areas are usually the hips, thighs ("saddlebags") and the triceps ("grandmother arms").
You could focus on more "lower ab" exercises like hanging leg raises, reverse crunches and hip lifts ("toes to sky"), but even these won't help as long as you still have body fat covering the muscles. You can't "spot reduce" with abdominal exercise.
The lower abs is often the first place the fat goes when you gain it, and the last place it comes off when you're losing it. Think of ab fat like the deep end of the swimming pool. No matter how much you protest, there is no way you can drain the deep end before the shallow end.
I would suggest cutting back the volume on your ab training and spending that time on more cardio work instead. Personally, I only do about 15 minutes of ab work two times per week. (About two to four exercises with reps usually ranging from 10-25 reps).
Here is a recent ab routine that I used (for bodybuilding/ ab-development purposes). I do this routine only twice a week and I change the exercises approximately every month so my body doesn't adapt. I prefer slightly higher rep range than other muscle groups, but as you can see, it is far from doing a thousand reps a day. (if you want to see what my abs look like, just checkout my picture below
A1 Hanging leg raises 3 sets, 15-20 reps
Superset to:
A2 Hanging knee ups (bent-knee leg raises) 3 sets, 15-20 reps (no rest between supersetted exercises A1 & A2, 60sec between supersets)
B1 Incline Revere Crunches 3 sets, 15-20 reps
Superset to:
B2 Elbow to knee twisting crunches 3 sets, 15-20 reps
For maximum fat loss, you should do cardio 4-7 days per week for 30-60 minutes (the amount is variable depending on your results). You could continue running or mix up the type of cardio you do (stationary cycling, stairclimbing, elliptical machines, and other continuous aerobic activities are all excellent fat burners without the high impact and joint stress of frequent running).
If time efficiency is an issue for you, you could perform high intensity interval cardio training and achieve very efficient results with even briefer workouts (20-30 min per sessions, or less, if the intensity is high enough)
Once you are satisfied with your level of body fat and your abdominal definition, you can cut back to 3 days per week for 20-30 minutes for maintenance.
As far as nutrition goes, here are a few fat-burning nutrition guidelines in a nutshell:
Eat about 15-20% below your calorie maintenance level. If you use a more aggressive calorie deficit of 25-30%, then do not keep calories too low for too long; increase calories to maintenance or maintenance +10-15% 1-2 days per week.
Spread your calories into 5-6 smaller meals instead of 2-3 big ones. Be very conscious of portion size. eat too much of anything and you can say goodbye to your abs. Period.
Eat a source of complete, high quality lean protein with each meal (egg whites, lean meat, fish, protein powder, etc)
Choose natural, complex carbs such as vegetables, oatmeal, yams, potatoes, beans, brown rice and whole grains. Start with aprox. 50% of your calories from natural carbs and reduce carbs slightly (esp. late in the day) if you are not losing fat.
Avoid refined, simple carbs that contain white flour or white sugar
Keep total fats low and saturated fats low. Aim for 20% of your total calories from fat (and no more than 30%). A little bit of "good fat" like flax oil, fish fat, nuts & seeds, etc is better than a no fat diet.
Drink plenty of water - a gallon is a good ballpark to shoot for if you are physically active.
1000+ reps of ab work four days a week is an amazing feat of endurance, but thats not how you get visble, rock hard, 6-pack abs!
You probably have outstanding development in your abdominal muscles. (you certainly have great muscular endurance). Unfortunately, if your abs are covered up with a layer of fat, you wont be able to see them even if you do 10,000 reps a day!
You "get abs" from reducing your body fat and you reduce body fat mostly through diet and cardio.
If you'd like to learn more about how to decrease your body fat level and improve your level of abdominal definition, then visit: My Review of Burn The Fat
About the Author:
Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT). Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using methods of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism.
Jag252 You Fit And Healthy
So for the many people whose first question is how to I get to see my abs check out this Q&A and check out my other post.
QUESTION: Dear Tom: I have been working out for around a year now and I cannot get my lower abs into any type of shape. Despite doing 900 various crunches, ab roller, and 100 sit-ups four days a week, along with running and my regular workout on the weights, I still have a tire around my waist. What else can I do?
ANSWER: "What should I do to get abs?" is still one of the most frequently asked questions I receive out of the 7,000+ emails that come into my office every week. Although the question is often phrased differently, my answer is always the same:
Seeing your abs, or any other muscle group, for that matter - is almost entirely the result of having low body fat levels. You get low body fat from proper diet (as well as cardio and strength training), not from doing hundreds of ab exercises every day.
You didn't mention whether you knew your body fat level or not. My guess is that it may seem like your lower ab muscles are "hard to develop," but it's not really an issue of "muscle development" at all, you simply have too much body fat and are storing it in your lower abdominal region more readily than other parts of your body and you can't see the muscles through the fat.
Most people don't have their fat distributed evenly throughout their bodies. Each of us inherits a genetically determined and hormonally-influenced pattern of fat storage just as we inherit our eye or hair color. In other words, the fat seems to "stick" to certain areas more than others.
Men often tend to store fat more readily in the lower abdominal region (the "pot belly", "spare tire", "beer gut", or "love handles"). In women, the "stubborn" areas are usually the hips, thighs ("saddlebags") and the triceps ("grandmother arms").
You could focus on more "lower ab" exercises like hanging leg raises, reverse crunches and hip lifts ("toes to sky"), but even these won't help as long as you still have body fat covering the muscles. You can't "spot reduce" with abdominal exercise.
The lower abs is often the first place the fat goes when you gain it, and the last place it comes off when you're losing it. Think of ab fat like the deep end of the swimming pool. No matter how much you protest, there is no way you can drain the deep end before the shallow end.
I would suggest cutting back the volume on your ab training and spending that time on more cardio work instead. Personally, I only do about 15 minutes of ab work two times per week. (About two to four exercises with reps usually ranging from 10-25 reps).
Here is a recent ab routine that I used (for bodybuilding/ ab-development purposes). I do this routine only twice a week and I change the exercises approximately every month so my body doesn't adapt. I prefer slightly higher rep range than other muscle groups, but as you can see, it is far from doing a thousand reps a day. (if you want to see what my abs look like, just checkout my picture below
A1 Hanging leg raises 3 sets, 15-20 reps
Superset to:
A2 Hanging knee ups (bent-knee leg raises) 3 sets, 15-20 reps (no rest between supersetted exercises A1 & A2, 60sec between supersets)
B1 Incline Revere Crunches 3 sets, 15-20 reps
Superset to:
B2 Elbow to knee twisting crunches 3 sets, 15-20 reps
For maximum fat loss, you should do cardio 4-7 days per week for 30-60 minutes (the amount is variable depending on your results). You could continue running or mix up the type of cardio you do (stationary cycling, stairclimbing, elliptical machines, and other continuous aerobic activities are all excellent fat burners without the high impact and joint stress of frequent running).
If time efficiency is an issue for you, you could perform high intensity interval cardio training and achieve very efficient results with even briefer workouts (20-30 min per sessions, or less, if the intensity is high enough)
Once you are satisfied with your level of body fat and your abdominal definition, you can cut back to 3 days per week for 20-30 minutes for maintenance.
As far as nutrition goes, here are a few fat-burning nutrition guidelines in a nutshell:
Eat about 15-20% below your calorie maintenance level. If you use a more aggressive calorie deficit of 25-30%, then do not keep calories too low for too long; increase calories to maintenance or maintenance +10-15% 1-2 days per week.
Spread your calories into 5-6 smaller meals instead of 2-3 big ones. Be very conscious of portion size. eat too much of anything and you can say goodbye to your abs. Period.
Eat a source of complete, high quality lean protein with each meal (egg whites, lean meat, fish, protein powder, etc)
Choose natural, complex carbs such as vegetables, oatmeal, yams, potatoes, beans, brown rice and whole grains. Start with aprox. 50% of your calories from natural carbs and reduce carbs slightly (esp. late in the day) if you are not losing fat.
Avoid refined, simple carbs that contain white flour or white sugar
Keep total fats low and saturated fats low. Aim for 20% of your total calories from fat (and no more than 30%). A little bit of "good fat" like flax oil, fish fat, nuts & seeds, etc is better than a no fat diet.
Drink plenty of water - a gallon is a good ballpark to shoot for if you are physically active.
1000+ reps of ab work four days a week is an amazing feat of endurance, but thats not how you get visble, rock hard, 6-pack abs!
You probably have outstanding development in your abdominal muscles. (you certainly have great muscular endurance). Unfortunately, if your abs are covered up with a layer of fat, you wont be able to see them even if you do 10,000 reps a day!
You "get abs" from reducing your body fat and you reduce body fat mostly through diet and cardio.
If you'd like to learn more about how to decrease your body fat level and improve your level of abdominal definition, then visit: My Review of Burn The Fat
About the Author:
Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT). Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using methods of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism.
Jag252 You Fit And Healthy
Wednesday, July 4, 2007
You Fit and Healthy - The No Crunches Ab Workout
Six pack Abs, slim and toned midsection we all want it but most of us stuggle to get it. The truth of the matter is to get a slim trim aesthetic midsection crunches and many other ab exercises wont get it done.
The basics behind getting a slim waistline starts with your nutrition. To get that waistline you need to cut down your bodyfat levels and go to a Total Body Training program. That's not to say that crunches and the others aren't somewhat beneficial.
My feeling is that when you are eating and working out properly isolation exercises like crunches really aren't that necessary. I will be honest with you I like to workout. Except for doing ab work. I always hated crunches, sit ups etc.
I believe in a solid weight training and interval training for losing fat, gaining muscle and strength and overall health and fitness. My workouts consist mostly of compound exercises hitting the big muscle groups.
The more I began studying weight training and all forms of exercise I learned the thinking behind doing these exercises was in my view pointless.I thank Mike Geary the author of The Truth About Abs for this. Mike teaches Total Body Training by training the whole body your burning more fat and building a more fit and healthy body.
Well I promised you and Ab workout so lets get to it!
1) Knee Tucks done with your feet on an exercise ball is a very effective exercise.
2) Wood Chops done with a dumbell or a medicine ball
3) Mountain Climbers another great move to get your whole body going.
I aim for a rep range of 8-15 for each exercise. I do them in giant set fashion each exercise done one right after the other. I usually will do 3-5 sets. Now I know your probably thinking this doesn't look like an Ab workout and your right.
In the traditional sense of bodybuilding it is not a conventional Ab workout. You will stimulate your ab muscles as well as having a more total training workout. I do this workout with total concentration on my Abs that's the area I'm looking to work on.
As I said earlier I hate doing crunches and most Ab isolation moves so for me this works my Abs as well as raising my metabolism to burn that fat off. Remember there is no such thing as spot reduction. Your Abs are there you need to burn off that fat layer hiding them.
If I were aiming to be a pro bodybuilder then crunches and other ab moves warrent more consideration. I am looking more for the slim trim look.
So give this workout a try see what you think use it once or twice a week to give your Abs some direct work. Don't forget that nutrition!
Jag252 You Fit And Healthy
The basics behind getting a slim waistline starts with your nutrition. To get that waistline you need to cut down your bodyfat levels and go to a Total Body Training program. That's not to say that crunches and the others aren't somewhat beneficial.
My feeling is that when you are eating and working out properly isolation exercises like crunches really aren't that necessary. I will be honest with you I like to workout. Except for doing ab work. I always hated crunches, sit ups etc.
I believe in a solid weight training and interval training for losing fat, gaining muscle and strength and overall health and fitness. My workouts consist mostly of compound exercises hitting the big muscle groups.
The more I began studying weight training and all forms of exercise I learned the thinking behind doing these exercises was in my view pointless.I thank Mike Geary the author of The Truth About Abs for this. Mike teaches Total Body Training by training the whole body your burning more fat and building a more fit and healthy body.
Well I promised you and Ab workout so lets get to it!
1) Knee Tucks done with your feet on an exercise ball is a very effective exercise.
2) Wood Chops done with a dumbell or a medicine ball
3) Mountain Climbers another great move to get your whole body going.
I aim for a rep range of 8-15 for each exercise. I do them in giant set fashion each exercise done one right after the other. I usually will do 3-5 sets. Now I know your probably thinking this doesn't look like an Ab workout and your right.
In the traditional sense of bodybuilding it is not a conventional Ab workout. You will stimulate your ab muscles as well as having a more total training workout. I do this workout with total concentration on my Abs that's the area I'm looking to work on.
As I said earlier I hate doing crunches and most Ab isolation moves so for me this works my Abs as well as raising my metabolism to burn that fat off. Remember there is no such thing as spot reduction. Your Abs are there you need to burn off that fat layer hiding them.
If I were aiming to be a pro bodybuilder then crunches and other ab moves warrent more consideration. I am looking more for the slim trim look.
So give this workout a try see what you think use it once or twice a week to give your Abs some direct work. Don't forget that nutrition!
Jag252 You Fit And Healthy
You Fit and Healthy - 5 Compound Exercises for Muscle Growth & Fat Loss
Are you looking for big muscles? Or fat Loss? Or both? Whatever your goal is then you have to stick with the basics. Compound exercises are the best not only for muscle growth but also for fat loss.
By using compound exercises you are bringing more muscle groups into play. The more muscle groups you work the bigger jolt to your metabolism( for fat loss) and with compound exercises you can use heavier weights( for muscle growth).
So what compound moves should you always be doing? Well truth be told there are more than five but I'm going to just give you my 5.
Squats (barbell) want to get big you gotta squat. Squats work your quads, hamstrings, lower back and abs. That's alot of muscle working at one time. Not to mention what it does to your cardiovascular system. If your more the fat loss and toning and shaping type don't be afraid of squats. You just need to go a little lighter in weight and higher in reps 8-12.
For the person looking to pack on alot of muscle and get freaky strong heavy weights and lower reps 4-8.
Deadlifts (barbell) I love to deadlift. I get a real charge out of being able to pull that barbell off the floor. Deadlifts will work your whole back top to bottom. Along with your back your legs, abs, delts, traps and forearms will get plenty of work. As with squats adjust your weights and reps to whatever your goals are.
Barbell Bench Presses The king of upper body exercises. Flat Benches get a bad rap sometimes but the fact is if you want that upper body to grow heavy flat benches is key. Middle and lower chest, front delts and triceps are all working during the bench press. Begginers and the hardcore lifters particullarly should concentrate on heavy flat benches. For the toning and shaping crowd I would probably use barbell incline presses more.
Barbell Bent Over Rows Another exercise I love to do. Rows to me are on par with Bench presses as an upper body move. I like to use an underhand grip. This way your hitting your middle and lower back, biceps, forearms and rear delts. This is another exercise both groups muscle builders and toners can make great use of. Adjust your weights and reps for your goal.
Clean and Press Well what do you know another personnal favorite. The Clean and press gets every muscle(almost)in your body working. If you've never done them proper form(as with any exercise) is critical. The only problem with doing the press partof it is it cuts down on the amount of weight you can use. If your a hard core lifter only press every third rep. The press will become more of a push press but that's okay. More power baby! For the toners a great shot to your metabolism.The Clean and Press or just the Clean is a great total body exercise.
There it is 5 of my must do exercises for muscle building and fat loss.
Jag252 You Fit And Healthy
By using compound exercises you are bringing more muscle groups into play. The more muscle groups you work the bigger jolt to your metabolism( for fat loss) and with compound exercises you can use heavier weights( for muscle growth).
So what compound moves should you always be doing? Well truth be told there are more than five but I'm going to just give you my 5.
Squats (barbell) want to get big you gotta squat. Squats work your quads, hamstrings, lower back and abs. That's alot of muscle working at one time. Not to mention what it does to your cardiovascular system. If your more the fat loss and toning and shaping type don't be afraid of squats. You just need to go a little lighter in weight and higher in reps 8-12.
For the person looking to pack on alot of muscle and get freaky strong heavy weights and lower reps 4-8.
Deadlifts (barbell) I love to deadlift. I get a real charge out of being able to pull that barbell off the floor. Deadlifts will work your whole back top to bottom. Along with your back your legs, abs, delts, traps and forearms will get plenty of work. As with squats adjust your weights and reps to whatever your goals are.
Barbell Bench Presses The king of upper body exercises. Flat Benches get a bad rap sometimes but the fact is if you want that upper body to grow heavy flat benches is key. Middle and lower chest, front delts and triceps are all working during the bench press. Begginers and the hardcore lifters particullarly should concentrate on heavy flat benches. For the toning and shaping crowd I would probably use barbell incline presses more.
Barbell Bent Over Rows Another exercise I love to do. Rows to me are on par with Bench presses as an upper body move. I like to use an underhand grip. This way your hitting your middle and lower back, biceps, forearms and rear delts. This is another exercise both groups muscle builders and toners can make great use of. Adjust your weights and reps for your goal.
Clean and Press Well what do you know another personnal favorite. The Clean and press gets every muscle(almost)in your body working. If you've never done them proper form(as with any exercise) is critical. The only problem with doing the press partof it is it cuts down on the amount of weight you can use. If your a hard core lifter only press every third rep. The press will become more of a push press but that's okay. More power baby! For the toners a great shot to your metabolism.The Clean and Press or just the Clean is a great total body exercise.
There it is 5 of my must do exercises for muscle building and fat loss.
Jag252 You Fit And Healthy
Monday, July 2, 2007
You Fit and Healthy - Exercise Tips For Busy Parents And Professionals
How often have you said I really need to start working out but I don't have the time? The modern age excuse I'm just to busy. Well then you have never heard of Interval Training.
The article below is by Craig Ballantyne who is pretty much the expert when it comes to Interval Training. Intervals can be done with weights or bodyweight only exercises or any other exercise you can think of.
Short intense to the point fat burning workouts to get you fit and healthy( along with proper nutrition of course).
So if your not toooooo busy check out Craigs article it might be just what you need.
Fat Burning Exercise Tips for Busy Parents & Professionals
By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss
The great thing about strength training and intervals for fat burning is "efficiency". Because you are working harder, the signal to your body to change is stronger. You cut time when you increase intensity and you burn fat faster.
Now don't worry, I won't be asking you to do hill sprints tomorrow if you aren't exercising today. For a beginner, we just do some slightly faster than normal walking intervals. For intermediate fitness levels, we'll pick up the pace about 20% compared to their normal cardio levels, but again, the work periods are much shorter.
The key is, you must shift to a slightly higher intensity in order to cut time from your workout. But the workout also goes faster, and much more importantly, you will get more results and better fitness from these methods.
It's easy to do these workouts first thing in the AM, at lunch, or after the kids go to bed. Plus, you can get a great workout at home with only a bench, dumbells, and an exercise ball. You don't need fancy machines or an expensive gym membership.
And another bonus, you only need three hard fat burning workouts per week. You don't have to be in the gym six days per week.
On your off days, it's important to stay active for at least 30 minutes, but these days should be unstructured and revolve around being active with your family or hobbies. Don't think of them as workout days, think of them as fat burning, stress reducing activity days.
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week.
Jag252 You Fit And Healthy
The article below is by Craig Ballantyne who is pretty much the expert when it comes to Interval Training. Intervals can be done with weights or bodyweight only exercises or any other exercise you can think of.
Short intense to the point fat burning workouts to get you fit and healthy( along with proper nutrition of course).
So if your not toooooo busy check out Craigs article it might be just what you need.
Fat Burning Exercise Tips for Busy Parents & Professionals
By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss
The great thing about strength training and intervals for fat burning is "efficiency". Because you are working harder, the signal to your body to change is stronger. You cut time when you increase intensity and you burn fat faster.
Now don't worry, I won't be asking you to do hill sprints tomorrow if you aren't exercising today. For a beginner, we just do some slightly faster than normal walking intervals. For intermediate fitness levels, we'll pick up the pace about 20% compared to their normal cardio levels, but again, the work periods are much shorter.
The key is, you must shift to a slightly higher intensity in order to cut time from your workout. But the workout also goes faster, and much more importantly, you will get more results and better fitness from these methods.
It's easy to do these workouts first thing in the AM, at lunch, or after the kids go to bed. Plus, you can get a great workout at home with only a bench, dumbells, and an exercise ball. You don't need fancy machines or an expensive gym membership.
And another bonus, you only need three hard fat burning workouts per week. You don't have to be in the gym six days per week.
On your off days, it's important to stay active for at least 30 minutes, but these days should be unstructured and revolve around being active with your family or hobbies. Don't think of them as workout days, think of them as fat burning, stress reducing activity days.
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week.
Jag252 You Fit And Healthy
Sunday, July 1, 2007
You Fit and Healthy - Pt 2 Bodybuilding Myths That Must Die
Every culture has its myths and bodybuilding is no exception. Like most myths, most are nine parts fantasy and one part truth, though of course, some myths have no truth to them at all. I have spent much of my career attempting to expose myths surrounding bodybuilding and topics that relate to it, such as drugs, nutrition and supplementation etc.
For example, one of my more popular articles that was published “back in the day” in Muscle Media was entitled “Nutritional myths that won’t die” which focused on myths surrounding protein and athletes. Classics such as “athletes don’t need additional protein” and “high protein diets are bad for you” as well as others were covered and debunked.
This article, however, is not about one topic or myth, but random myths that float around and never seem to die. It’s intended to be tongue-in-cheek to be sure, but it’s still a serious attempt to combat various myths that have little or no truth behind them. Some of these myths are generated inside the bodybuilding community and some are generated outside the community, by the general public and or medical community. These are in no particular order, so let’s start with a classic:
Myth #6: "Anyone can look like a pro bodybuilder if they take enough drugs"
If this were true, people in gyms all over the world would look like pro bodybuilders. The major difference between a high level bodybuilder and everyone else is their genetics, the one thing they have no control over. Yes, drug use is a fact of life in bodybuilding and many other sports, and yes, nutrition and training play a role; but if you don’t have the genes for it, all the steroids in the world won’t get you anywhere near to looking like the people you see in the magazines. Unfortunately, every gym has those people using doses of drugs higher than many pros and still look like crap. Make no mistake: drugs work and clearly add an advantage to athletes who use them, but the difference between them and you is that they chose the right parents!
Myth #7: "Bodybuilders are all Narcissistic"
Well OK, this one has a ring of truth to it. Truth be known, bodybuilders can be some of the most narcissistic people you will ever meet, but they are not all that way. Some are humble, down-to-Earth people, but let’s be honest, some narcissism is par for the course in bodybuilding. Nuff said there…
Myth #8: “Bodybuilders have small penises and they try to make up for that with big muscles”
How many times have we heard this dumb myth? Clearly, this one is directed at the male bodybuilders. Truth be known, I have not seen that many bodybuilders’ manly muscle missiles, but it’s been my impression they tend to be like every other man in that dept. Some are big, some small, while most are in the middle or “normal.” One caveat, however, is that a big guy with a normal-sized member will look smaller then a skinny guy with a normal sized member. It’s all in the proportions.
Myth #9: "Steroids don’t work"
If you believe that one you are dumber then dirt. No response to this myth required from me! There’s a bunch of steroid-related myths I could list, but this is not a steroid article, so I won’t bother.
Myth #10: “I don’t want to lift weights because I don’t want to get huge”
This one tends to be uttered by women, but I have heard men say it also on occasion. It’s a pitiful excuse for not exercising. As discussed above, very few people have the genetics to achieve even above normal levels of muscle mass, much less get “huge.” 99.9% of you reading this will be lucky to put on some muscle, and even that will take years of hard work. It’s not like anyone ever woke up one day bulging with muscles they didn’t expect. And if you are one of those rare people who put on muscle relatively easily? Lucky you!
Well there you have it; the major myths in bodybuilding (hopefully) debunked. Those were the ones I’ve seen/heard most frequently. If you think I missed one, feel free to let me know and perhaps I can add it to this article at some point. I don’t want to see anyone turned off to the great endeavor that is bodybuilding. Like all sports or life styles, bodybuilding has its dark side. However, bodybuilding can be a very healthy, productive, and fun way of life that pays major dividends, so don’t avoid it ‘cause of myths and disinformation.
See you in the gym!
--------------------------------------------------------------------------------
About the Author - William D. Brink
Will Brink is a columnist, contributing consultant, and writer for various health/fitness, medical, and bodybuilding publications. His articles relating to nutrition, supplements, weight loss, exercise and medicine can be found in such publications as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
He is the author of Priming The Anabolic Environment , Body Building Revealed & Fat Loss Revealed He is the Consulting Sports Nutrition Editor and a monthly columnist for Physical magazine, Musclemag and an Editor at Large for Power magazine. Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. He runs the highly popular web site BrinkZone.com which is strategically positioned to fulfill the needs and interests of people with diverse backgrounds and knowledge. The BrinkZone site has a following with many sports nutrition enthusiasts, athletes, fitness professionals, scientists, medical doctors, nutritionists, and interested lay people. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.
For example, one of my more popular articles that was published “back in the day” in Muscle Media was entitled “Nutritional myths that won’t die” which focused on myths surrounding protein and athletes. Classics such as “athletes don’t need additional protein” and “high protein diets are bad for you” as well as others were covered and debunked.
This article, however, is not about one topic or myth, but random myths that float around and never seem to die. It’s intended to be tongue-in-cheek to be sure, but it’s still a serious attempt to combat various myths that have little or no truth behind them. Some of these myths are generated inside the bodybuilding community and some are generated outside the community, by the general public and or medical community. These are in no particular order, so let’s start with a classic:
Myth #6: "Anyone can look like a pro bodybuilder if they take enough drugs"
If this were true, people in gyms all over the world would look like pro bodybuilders. The major difference between a high level bodybuilder and everyone else is their genetics, the one thing they have no control over. Yes, drug use is a fact of life in bodybuilding and many other sports, and yes, nutrition and training play a role; but if you don’t have the genes for it, all the steroids in the world won’t get you anywhere near to looking like the people you see in the magazines. Unfortunately, every gym has those people using doses of drugs higher than many pros and still look like crap. Make no mistake: drugs work and clearly add an advantage to athletes who use them, but the difference between them and you is that they chose the right parents!
Myth #7: "Bodybuilders are all Narcissistic"
Well OK, this one has a ring of truth to it. Truth be known, bodybuilders can be some of the most narcissistic people you will ever meet, but they are not all that way. Some are humble, down-to-Earth people, but let’s be honest, some narcissism is par for the course in bodybuilding. Nuff said there…
Myth #8: “Bodybuilders have small penises and they try to make up for that with big muscles”
How many times have we heard this dumb myth? Clearly, this one is directed at the male bodybuilders. Truth be known, I have not seen that many bodybuilders’ manly muscle missiles, but it’s been my impression they tend to be like every other man in that dept. Some are big, some small, while most are in the middle or “normal.” One caveat, however, is that a big guy with a normal-sized member will look smaller then a skinny guy with a normal sized member. It’s all in the proportions.
Myth #9: "Steroids don’t work"
If you believe that one you are dumber then dirt. No response to this myth required from me! There’s a bunch of steroid-related myths I could list, but this is not a steroid article, so I won’t bother.
Myth #10: “I don’t want to lift weights because I don’t want to get huge”
This one tends to be uttered by women, but I have heard men say it also on occasion. It’s a pitiful excuse for not exercising. As discussed above, very few people have the genetics to achieve even above normal levels of muscle mass, much less get “huge.” 99.9% of you reading this will be lucky to put on some muscle, and even that will take years of hard work. It’s not like anyone ever woke up one day bulging with muscles they didn’t expect. And if you are one of those rare people who put on muscle relatively easily? Lucky you!
Well there you have it; the major myths in bodybuilding (hopefully) debunked. Those were the ones I’ve seen/heard most frequently. If you think I missed one, feel free to let me know and perhaps I can add it to this article at some point. I don’t want to see anyone turned off to the great endeavor that is bodybuilding. Like all sports or life styles, bodybuilding has its dark side. However, bodybuilding can be a very healthy, productive, and fun way of life that pays major dividends, so don’t avoid it ‘cause of myths and disinformation.
See you in the gym!
--------------------------------------------------------------------------------
About the Author - William D. Brink
Will Brink is a columnist, contributing consultant, and writer for various health/fitness, medical, and bodybuilding publications. His articles relating to nutrition, supplements, weight loss, exercise and medicine can be found in such publications as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
He is the author of Priming The Anabolic Environment , Body Building Revealed & Fat Loss Revealed He is the Consulting Sports Nutrition Editor and a monthly columnist for Physical magazine, Musclemag and an Editor at Large for Power magazine. Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. He runs the highly popular web site BrinkZone.com which is strategically positioned to fulfill the needs and interests of people with diverse backgrounds and knowledge. The BrinkZone site has a following with many sports nutrition enthusiasts, athletes, fitness professionals, scientists, medical doctors, nutritionists, and interested lay people. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.
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