Home

Feature Article:

How To Look Thinner
There is no need to worry too much if your weight loss programme is going along slowly. That is often the case. If you want to give yourself a boost, though, and at least look thinner, there are a few tips that may help you. There is no harm in a...
...Read More


Debunking Common Exercise Myths, Part 1

Additional Reading

Myth #1: Heavy weights make you “bulky”

Heavy weights typically do not lead to increased muscle mass, moderate weights do. Muscle mass is more of a function of volume (ie. number of sets x number of reps). Muscle mass is best gained using multiple sets (3-5) for moderate repetitions (8-12) at moderate loads (70-80% 1RM). Using heavy loads (85% 1RM and above) for repetitions in the 1-5RM range will lead to strength gains with minimal hypertrophy. Hence, heavy weights do not make you “bulky.”

Myth #2: High repetitions are for toning

I don’t know how many times I’ve heard this. Too many times to be sure. Toning (a term I hate to use) is a result of losing fat and building muscle tissue so that you develop a degree of muscle definition. While there are rep brackets better suited for body compositional changes, there are no rep brackets that “tone.” Body compositional changes are a result of the program as a whole, not just the rep bracket being used. As for high repetitions, repetitions of 12+, they are better suited for developing muscular endurance.

Myth #3: You can only burn fat by doing cardio

You would think that by now most people would have realized that cardio is not the only means by which you can burn fat. However, nearly EVERYONE I speak with in the club where I work only knows fat loss by one method: cardio. Sure, cardio can result in fat loss, but it is most effective the first 6-8 weeks of an exercise program due to the changes in hormonal response that occurs with adaptation. Ever notice how many people perform long duration cardio day in and day out only to leave the gym looking exactly the same? I rest my case.

An overlooked method of burning fat is weight training. Many people understand that by adding muscle mass you burn more calories around the clock, which may result in more fat loss. However, what most people fail to realize is that a weight training routine can be manipulated to achieve a specific hormonal response that is conducive to fat loss. In other words, you will get a different hormonal response from doing high repetitions as opposed to doing low repetitions. The key then is to manipulate training variables in such a way that it will promote fat loss. I will elaborate further on this topic in a future article.

Debunking Common Exercise Myths, Part 2...coming soon!

About the Author

Chad Anderson, CSCS operates a personal training, fitness programming, and consulting business while also holding a full-time position as a senior personal trainer at a commercial health club. He holds a BS degree in exercise science with a minor in nutrition and is a Certified Strength & Conditioning Specialist through the NSCA. You can visit his website at www.afitsolutions.com.

 

More Reading:


Horse Racing Betting a Beginners Guide Part 2

Fitness Wars Revenge Of The Girth

Join the American Hiking Society

Gambling Isnt the Only Thing to do in Las Vegas

Which Riding Lawn Mower Fits Better With Your Needs

 
Camping Tent Making Sure You Get the Right Size Tent

Fast Weight Loss Can You Really Lose 60lbs In 30 Days

9 SUPER HEALTH TIPS THAT HAVE WORKED FOR ME

Slot Machines for Sale

6 Tips To Help With Your Workout


The Importance Of Vitamins To Your Body
The body needs a minimum amount of vitamins and minerals each day to remain healthy and function properly. A balanced diet normally supplies sufficient vitamins. However, serious disorders can still develop if the diet does not meet your body’s...
...Read More

Slot Machines for Sale
Pachislo Slot Machine sales are relatively easy to find if you are exploring which slot machines are for sale, since Pachislo is to slot machines what Starbucks is to coffee. There is a wide variety in bright colors and with various cartoon...
...Read More

Shopping for a swimming pool
When the summer rolls around and the air heats up, we all dream of having pools in our own backyard. However, before shopping for pools, it is important to be aware of safety issues. Make sure you are willing to take on the responsibility before you...
...Read More

Do you need wide widths shoes?
Do you need wide widths shoes? Don't know where to find them? Here's an online guide to resources to help you get started. There are many online retailers that stock wide widths shoes at great prices. Shoebuy.com is the perfect place to...
...Read More

Formula One Cars - Unsurpassed Technology at Its Finest
Formula One Racing is, quite simply, the paramount of karting. It is the professional form of the sport in its entirety. Formula One is an international phenomenon, a media conglomerate that rakes in millions and millions of dollars a year from...
...Read More