| MYTH: Aerobics is better for shaping
up than weight training. |
| FACT: To transform your physique, you
must train with weights. |
| Through resistance training, you
can also significantly increase your metabolic rate - the rate at which
your body burns fat. If you do nothing but aerobic exercise, even
if you eat less, your results will not be optimal. Yes, you may
lose weight. But our overall shape will stay the same. If
you start an aerobic exercise program shaped like a pear, the most
likely result is you will wind up looking like a smaller pear.
Aerobics don't tone your body like weight training will. |
|
| MYTH: If women lift weights, they'll
get "bulky". |
| FACT: Resistance
exercise helps women create lean, toned bodies. |
| Women worried about "bulking
up" with weights need to understand this, It is your body
composition that determines how you look. By replacing fat with
muscle, you can make an astounding transformation without feeling weak
and unhealthy. Women should actually be concerned about not having
enough muscle, rather than too much. |
|
| MYTH: The longer you exercise, the
better. |
| FACT: Too much exercise prevents
results. |
| Brief, intense periods of exercise
produce impressive physical results while actually clearing the mind,
relieving stress, and allowing us to focus on accomplishing the day's
goals. Your workouts should provide the precise amount of
stimulation needed to trigger an adaptation response. You work out
with weights only 3 days a week and do a special kind of aerobic
training 3 days a week on alternating days. No more. No
less. Once you stimulate the muscle, you need to move on and start
the recovery process because that is where the magic happens. |
|
| MYTH: Muscles grow while you're
working out. |
| FACT: Muscles grow while you're
resting and recuperating. |
| During the workout, we are trying to
slightly damage the muscle fibers by overloading them. Once that
occurs, the body responds by mobilizing its muscle-rebuilding
workforce. This repair work requires energy that, under the right
circumstances, will be pulled from your stored body fat. That's
another reason effective weight training will help you burn fat.
You will actually tap into the energy sitting dormant in fat and use it
to fuel the growth of muscle when you follow the program. |
|
| MYTH: To lose fat, and improve your
body, Don't EAT! |
| FACT: To build a lean, healthy body,
you HAVE to eat! |
| If you are trying to "starve
off" unwanted fat, you are playing a game you can't win. To
get the best results, you need to work with your body, not
against it. People who force themselves to stick
with a crash diet will lose body weight, but it's a very unfavorable
type of weight loss. Typically, half of the pounds lost come from
muscle tissue that is sacrificed. It is very important to remember
muscle is your body's metabolic furnace. Muscle uses energy, even while
you are sleeping. Fat pretty much sits there. |
|
| MYTH: Eating right means three
"square meals" a day. |
| FACT: Eating SIX
nutritious meals a day is the right way! |
| If you look at how humans evolved,
you will notice that our ancestors were not fat. You will also
notice that our long-lost relatives were "frequent feeders"
not bingers. If you look at the animal kingdom, the bear is a
binger. He eats all he can at one meal and then doesn't eat for
days, weeks or even months. The horses, buffalo and elk are
grazers. They eat frequently yet have low body fat and lots of
lean muscle. So, don't you think that grazing would be the optimal
choice? There are many reasons on why you should eat every few
hours while awake. One is that eating helps your body understand
and know that you are not starving it. That there is no famine
around the corner. Also, studies show eating often helps
accelerate your metabolism, so you burn more calories. Plus,
eating six small nutritious meals, our bodies are able to absorb the
nutrients easier and more effectively. |
