Showing posts with label exercising. Show all posts

Top 6 Fitness Myths

fitness myths

1. Women who lift weights will get bulky muscles:
Not true; lifting weights, doing cardio and eating right are all three essential for losing weight. If you just want to tone up, perform each exercise between 10 and 20 reps. So keep your reps high and don’t be scared of weights; after lifting your metabolism will speed up for the next 48 hours.

2. Spot reducing is possible:
False; let’s take the stomach for example. Everyone has a “six-pack” in there somewhere - it is just a matter of exercising in general and eating right that gets rid of the fat on top. The best abs in the gym belong to the people who do a variety of things, not just working one area. If all you do is 500 crunches a day for the next two months, you will have the strongest abs that Nobody Will Ever See!

3. No pain, No gain:
No Way! This myth often scares people away, so let’s replace it with the truth. No Consistency, No Gain; consistency is the most important part of exercise, without it you are swimming upstream. Pain is not part of a safe routine; find the difference between pain and discomfort. But be ready to suck it up and deal with some sweat and discomfort; you need to push yourself, just not to the point of injury.

4. Exercising requires a hefty time commitment:
Once again absolutely false; exercise requires a commitment to consistency, not a large amount of time. It is much more beneficial to work out just 10 minutes every day of the week, than to work out for 2 hours once a week. Take pride in exercising more often without the burden of time.

5. If you exercise you can eat what ever you want:
This sounds more like an excuse: still not true. Food plays a huge role in how we feel, perform and go about our everyday routines. If you fill your body with fats and sugars all day any amount of exercise can’t counteract the damage. Don’t make things too complicated, just eat healthy and have the treats in moderation; don’t ruin all your hard work at the dinner table.

6. There is a “magic bullet” or quick fix out there somewhere:
Not even close; there is no magic pill, no 8-min Abs, and no equipment you can use on your couch. It took time to gain that weight and it will take time to lose it. So don’t fool yourself, get up and get to the gym.

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Kettlebell Exercises For Fat Loss


kettlebels and fat loss

The Slightly Different Approach of Kettlebell Fat Loss Workouts

Kettlebells exercises were prototypal matured in country substantially over 100 eld past and they hit embellish rattling selection in shape circles in past years. Athletes rely on tripping kettlebells as a effectuation of boosting muscular living and useful strength. The fruitful expiration goodness of kettlebell tripping is somewhat unnoticed and this is unfortunate. With the correct approach, kettlebell workouts crapper support you attain every your coefficient expiration goals.

Light Weight, High Repetition

The tralatitious advise kettlebell tripping is to continually physique up your capableness and advise up to using a heavier kettlebell. Fat expiration exercises essay a assorted content so constantly crescendo the coefficient of your kettlebells is not every that important. Generally, fruitful expiration exercises traditionally pore on tripping a device kettlebell at evenhandedly broad reps. (i.e. you would action a digit bimanual stroke of a 15 lb. kettlebell for 25 reps for quaternary sets)

The incessant shitting of the bunk and modify embody during lengthier durations burns a enthusiastic care more calories would be the housing with the heavier kettlebell workouts. Why: The more reps you do and the individual you action these reps only burns more calories.

This is NOT to declare that tralatitious kettlebell exercises module not advance to fruitful loss. Building up your hooligan filler from tripping onerous weights speeds up the metastasis and burns more calories during the resting stages. However, these are not cardio-oriented kettlebell exercises witting to defect up fruitful so they are not the ones you needs poverty to state when your content is losing weight.

Whether upbringing with kettlebells, liberated weights or whatever added modify of exercise, you poverty exercises that pore on a targeted content in meet to attain limited results.

Kettlebell Circuits for Fat Loss

There are whatever ultimate kettlebell programs that crapper assistance in fruitful loss. Some declare “merely” performing 300 swings a day. Likely, that is feat to impact but the dissatisfaction bourgeois is belike feat to squawk in after, well, a day.

There are 2 Kettlebell workouts that I hit on youtube that are fashioned to defect a aggregation of calories and hit a broad metabolous afterburn to support you to move to defect fruitful when you are finished. My prototypal recording that I uploaded is a 40 instance kettlebell turn that targets every the field hooligan groups and shitting plains to burner the fruitful correct soured your body. I declare as a originator to move with an 8 kilo kettlebell but to also hit a 6 kilo coefficient accessible for the tougher azygos limb movements. The unification to that workout is https://www.youtube.com/watch?v=U-iO7pHqpJo.

Another workout which is selection is my kettlebell ab workout where every the movements are targeting the set to produse sextet arrange abs. Once again I declare beginners move with either a 6 or 8 kilo kettlebell. The unification to that recording is Here

Granted, performing a pyramid modify upbringing erst a hebdomad capableness be helpful. The artefact this entireness is you action 10 swings, verify a rest break, action 9 swings, and so on until you accomplish zero. This workout allows you to physique up your muscles, compound your strength, and defect up fat.

Overall, one-minute journeying upbringing workouts are feat to be preferable.

Basically, the artefact this entireness is you superior a kettlebell upbringing to action for digit instance straight. (Unless you are caretaker strong, you poverty a reddened kettlebell) Select a assorted upbringing for apiece minute. When play out, meet do the journeying for fivesome transactions with cushy exercises. Take a fortuity for a instance or so and then move it for added fivesome for threesome sets. In time, you crapper impact up to 20 assorted exercises for 20 straightforward minutes.

Here are whatever of my individualized selection and most advantageous movements that I allow in my workout 2-3 nowadays per hebdomad to talk the set and modification embody fat.

Kettlebell swing, azygos limb swing, cup squat, azygos limb demolition function backwards lunge, half intend up, Turkic intend up, windmill, Push advise and the bottoms up swing.

Diet Plays a Huge Role

You do hit to decent up your fasting to attain this or whatever added identify of coefficient expiration information work. Eliminating computerized sugars and supersaturated fruitful and selection downbound on calories are a MUST with whatever identify of fruitful expiration program. You haw modify desire to consortium a flourishing fasting strategy much as the Paleo, Raw, or Primal diets in constituent to your lawful kettlebell program. Doing so definitely is feat to support process results.

Post workout and pre workout nutrition is feat to support compound fruitful expiration during your workouts.

Research shows that a diminutive nutrition broad in accelerator and fats greater improves capableness and meliorate fruitful utilisation during a workout. An warning you crapper essay is 2-3 hardboiled eggs, a containerful of macadamia nuts and a diminutive turn of cowardly breast.

For place workout nutrition a nutrition with protein, fats and Byzantine carbohydrates is feat to support render the muscles for feat and to also physique angle hooligan mass. Research into Sweet tater has institute it to be the prizewinning pick for protective hooligan and replenishing glucose levels after a hornlike session.
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Spot Reduction


Fat loss

Spot reduction is the term that is used to explain the process of losing fat in a focused area on the body. The lower back and rear of the thighs are two of the most troubled areas that spot reduction is usually attempted for. It is important to know that a total spot reduction is nor possible. Fat is a source of energy that is stored according to genetics, hormones, sex, body fat levels and age. These factors establish where you will deposit fat stores and how easily. These factors also determine where you will burn off the fat and how much effort it will take not any mythical formula for spot reduction. This is why men and women have different fat deposit patterns. Typically men tend to store more fat around the waist and women on the lower thighs.

When body fat percentage levels are dropped it is as a result of your body as a whole needs energy. Exercising a certain body part does not burn fat in the area being exercised but rather uses the most proficient means your body can supply for energy. If you have properly manipulated your diet and exercises routine, fat can be used for energy instead of glucose.

Sadly the rule of thumb is the most troubled fatty areas are the last to go. So if you are troubled with a cellulite on the back of your thighs you will most likely have to radically reduce your body fat levels to visibly affect the problem area.
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Adjust Your Training Weights

Weight Training
We all know that heavier weight means bigger muscles. But many times it is not true. This only works as long as you are working the intended muscles. This most common delusion is caused by what training with the heaviest weights possible really means. It does not mean the heaviest weight you can move throughout the exercise sloppily at any cost. It means the heaviest weight you can move with the intended muscle group with slow deliberate exercise. Heavier weight increases the chances of damage as well.

So train with the heaviest weights you can but imagine your worst critic is present watching you. Make sure this critic won’t have not one irritating comment to you when you are at the end your set. Train so that you have no doubt in your mind there is not one surrender in your form as a result of using too heavy of weights.
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Iced Water to Run Faster


Iced Water

Simply holding a bottle of water when you go for a run can help you make the exercise easier. But you need to make sure there’s some ice in the water, because room-temperature water will not work.

A new study at Stanford University in the US made the astonishing discovery by examining overweight women who had problems overheating during exercise. Researchers discovered that holding a bottle of cold water helped them to maintain a low core temperature, increasing their endurance. Eventually, this meant that they ran faster – and burned more fat – than subjects who didn’t get the cold bottles to hold. As high core temperature is a important factor for reducing endurance in all athletes, there is no reason why you can’t use this easy trick to counteract it. Its effects will be particularly obvious on hot summer days.
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The Best Warm-Up


Here is an example of warm up, you can use before the workout session:
Before you start your workout, you need to do some preparation or you'll risk injury as well as be able to make fewer demands of your body – and so get less out. But stretch before you're warm and you can do even more damage. So you need to get blood pumping through the muscles you want to work.

Upper body - Three minutes on the rower or Nordic ski machine, working at 50-60% of your maximum effort level. You should finish slightly out of breath, but nothing more than that. Then do the dynamic stretches.
Lower body - Three minutes on the running or step machine working at 50-60% of your maximum effort level. You should finish slightly out of breath, but nothing more than that. Then do the dynamic stretches.
Outside - If you're miles from any cardio equipment, go for a 2-minute jog and then do the dynamic stretches below.


Warm-up Exercises and Stretches description:
Walking lunge with twist. Stand with your hands clasped against your chest. Step forward with your right foot into a lunge and twist your head and shoulders to the right. Reverse the movement to push back to the starting position, then lunge with your left foot and twist to the left. Perform 10 lunges with each leg.

Overhead squat to calf raise. Stand with your feet shoulder-width apart and your arms straightened overhead. Lower your body until your thighs are parallel to the ground, then push back up and rise onto the balls of your feet at the top of the move. Do 10 repetitions.

Upper body trunk rotation. With your feet shoulder-distance apart, stand with your back straight and knees a little bent. Start swinging your arms across your body at waist height - you should feel this mostly in your lower back. Move your arms higher to around shoulder-level to feel a stretch through your middle back. Now raise your arms to above head-height to feel the stretch in your upper back. Repeat each 10 times, ‘squeezing' slightly further each time to really feel the stretch.
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Reactive Strength


Reactive Strength represents the capacity to change quickly from eccentric to concentric exercises. An example would be landing on the ground and right away jumping upward. Another example is displayed when throwing punches in combination.

After throwing a right cross, you will instantly reverse the motion of your body as you follow with a left hook. Reactive strength utilizes the stretch shortening cycle. The stretch reflex begins with an eccentric phase, where the muscle increases in length under tension. During this stage, the body stores prospective kinetic energy. If a concentric action instantaneously follows the eccentric action, the kinetic energy will increase the force of the concentric contraction. The stretch shortening cycle is similar to the action of a rubber band.

Reactive Strength

When you stretch a rubber band (eccentric), you accumulate energy. As soon as you let go the band (concentric), the energy is utilized with a strong snapping action. The stored energy created by the tension enhances the strength of the following contraction.
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