How To Build Muscle - 3 Weight Training Myths

Many people get discouraged from taking up weight training and muscle building seeing of the bad stories they hear ( e. g., bad health effects ). Well, it can ' t be denied that weight training does come with some risks, like hurting your back if you ' re not doing it properly, or having free weights falling on you if you lose your grip while doing bench presses, or getting a heart intermix if you lift weights with a problematic heart. As for other health risks, you ' re probably doing more damage to your body by not doing any exercise at all. So, just to clear away some of the misconceptions about the health risks that weight training supposedly presents, we will be exposing here the truth about the 3 most common health - related myths about weight training.

Myth #1 - Weight training affects your height.

Many people claim and postulate that weight lifting stunts growth if you start doing while you ' re still growing. If you lift weights the proper way, it should not obstruct growth and development. As long as the resistance is not so high that it would cause the bones to become more dense and thereupon close the epiphysis ( the growth area of a long bone ) then there should not be any detrimental effects.

According to the Governmental Strength and Conditioning Association ( which is one of the world ' s premiere exercise authorities ), weight training does not have any eventuality on growth and is much safe for children and young teenagers.

Myth #2 - Weight training causes impotence / erectile dysfunction.

Research has shown that non - aerobic exercise ( such as weight - lifting, sprint - training, and ball sports ) could increase testosterone levels.

And, if you don ' t know it somewhere, having a low testosterone level is one of the main factors that contribute to impotence / erectile dysfunction. Additionally, plain exercise also improves blood circulation which is terrifically beneficial to sexual functions. So, from these own, we can say that the myth is not true. Not in reality, at slightest.

What can really cause impotence / erectile dysfunction is the use of anabolic steroids. And if you are using steroids to help your muscles grow bigger, impotence is probably going to be one of the subordinate problems you could storming. If you are a teenager, steroid use can totally stop your bones from growing. Steroids can also damage your liver and increase your hazard of having liver cancer, it can damage your kidneys, and it can also raise the cholesterol levels in your body ergo increasing your chance of getting a heart attack or stroke. And that ' s just naming a few of the side effects of steroids.

Myth #3 - Weight lifting causes high blood pressure.

Although weight lifting can cause a passing increase in blood pressure ( which is really part of the body ' s natural reaction to strenuous activities ), it absolutely offers some long - term benefits to blood pressure that outweigh the risk of a brief spike for most people.

Regular exercise, including moderate weightlifting, provides many health benefits, among which is segment to lower blood pressure in the long term.

However, it is strongly advised that you go glare a doctor and have a full body checkup before you take up weight training. This is to protect that your body ( especially your heart ) will be able to hilt the stress that you ' re going to subject it to.

Myths and lies in bodybuilding

While there is a great deal of very good information about bodybuilding and getting into great shape, there is also a lot of poor, unbecoming and blatantly awry information. This article will take you through the most common myths and lies that doctor to get passed around in bodybuilding circles.

To grow, you need to work out more

This is a very common myth in bodybuilding and something that really disadvantages bodybuilders. In gospel, this myth is one of the most dangerous things you can do, not only to your gains, but to your body. In common language, this is known as over training, and is a trap that most bodybuilding professionals fell into during their early career.

Relive that the professionals who use chemical substances can recover much more quickly that the average person. However, even they may over train. This demonstrates how easy it is to overdo your workouts, and why it is so shattered.

If you lift weights with any intensity, then you must give your muscles time to heal and get stronger before you use them again. If you train every day, then you smartly don`t fit out your body with enough time for the recovery process. When lifting heavy weights with intensity, your body will be recruiting as many muscle fibers as it can. When worked to failing these muscles can take from 5 to 7 days to completely heal. This is the inducement that split routines were created.

You need to think of rest as part of the bodybuilding process; as important as the workout itself ( when combined into a proper lifting program ). When you`re face the gym, it is time to eat and recover, and that needs to be considered as important as lifting weights.

You can`t get big and strong when only training three days per bit.

This is a myth that has been transmitted by most of the mainstream bodybuilding magazines. While most proficient bodybuilders ( who do not have other jobs ) train much more than this, you can certainly make knowing gains by training just three days per instance.

Of course, your progress will be reflected by how focused you are, the intensity of your lifting, your form and your diet. There are certainly other factors besides the weights you lift, but many great physiques have been formed with three training sessions per go.

If you are going to adopt this routine, then safeguard that you work the largest muscle groups in array to stimulate the most muscle fibers. This means working your legs, shoulders, back, chest and arms. You also need to safeguard that you try to increase your lifts each second. Even if you just increase the weight by a few pounds, this means you are making progress and placing a forcible load on your muscles. As with anything in life, it is the quality over quota that matters.

You can have the physique of a pro, naturally

This is cleverly a lie. There is no way that you can grasp the level of muscle development displayed by polished bodybuilders, without taking anabolic steroids. This is neatly a lie promoted by supplement companies in disposal to sell their latest, greatest product.

Even within the leagues of the pros, there are varying degrees of bulk, definition and muscle development. This shows even with a large amount of steroids, you also need to have the right genetics in distribution to extent the peak levels. As such, there are only a small cipher of people who could ever spread those freakish levels of muscularity.

However, don`t let this put you off, as everyone can improve their musculature, definition and size by using the correct bodybuilding recognition. If you bring together the latest practical theory for training, the best foods for achieving muscle growth, fast recovery and low fat levels, and get the right amounts of rest, then you can totally transform your body.

If you have never trained before, then you can easily add twenty to thirty pounds of muscle to your frame over the next few agedness. This is not laborious if you have the discipline, the precise training program and the right diet. However, look at reality and be logical about your goals, so that you stay motivated.

To get really big, you need to eat a very high - calorie diet

The ancient statement to get big, you need to eat big, is just halfway true. In gospel, this statement usually gives bodybuilders the excuse to eat tool under the sun, and then to wonder why they have only massed fat, not muscle to their frame.

There is no vacillate you need to eat big in series to give your muscles the fuel they need to recover and grow, but you need to eat from a select range of foods, if you want to last in good shape. Unless you have an notably fast metabolism, you will smartly store fat when you increase your calorific intake.

The best foods to eat ( even when in the bulking business ) are not high - calorie foods. Instead, eat your average diet, but more of it when you want to increase your muscular weight. For some instigation, many bodybuilders get sloppy with their diet and dog out on the worst of all foods when they decide it`s time to pack on more muscle.

When they do this, they may gain twenty pounds in the off - season, but much of it will be fat. As such, they nurture to bounce back and forward in weight, only ever gaining one pound or two, but looking fat and unhealthy for half of the continuance. When you want to increase your lean body mass, start by adding more protein and clean carbs to your diet. You can then add an fresh meal or two, or smartly increase your portion sizes, but guard the food is high quality, muscle building food.

Lift weights for size, do cardio for definition

This is a very undistinguished myth and heavy that can steal the hard - won gains of many bodybuilders. It is true that you need to lift weights in propriety to build muscle size, but you also need to lift weights ( heavy weights ) when you are focusing on muscle definition also.

Many bodybuilders bob the heavy weights when they are trying to get structure, but this is a mistake. The myth of cardio can cause them to lose a lot of muscle, look small and feel energy depleted when they step on performance.

Call up that it is the heavy weights that got you into good shape, so it makes sense to keep using the same tactics. When trying to get into low digit body - fat levels, you absolutely need to increase your cardio sessions, but you still need to lift heavy weights. Omission to lift heavy weights will mean a loss of strength and muscle, which has unpleasant effects on your physique.

It is true that doing more cardio will burn calories, and help you to drop the fat, but lifting weights does the same thing. There have been many studies that pageantry that the body burns calories more efficiently when exercise goes longer than twenty minutes, when done at a moderate velocity. The time name of twenty minutes is needed in disposition to use up the glucose in the bloodstream. After this, the body will use glycogen funds for energy. Once this has been done, the body then uses fatty acids for energy, which means you are burning body fat.

Some sports supplements are as powerful as steroids

This is larger lie that is promoted by supplement companies and the athletes who get sponsored by the companies. There is no way that any supplement ( which are sundry forms of food ) can give you the same effects as chemical compounds that double time affect hormones. As such, there are no current supplements that can act like steroids. However, there are some very effective supplements on the market, and they should not be overlooked.

There are many benefits to sports supplements, and they work very well when combined with a good diet. They can also give you the edge that you need in disposition to feel great in the gym, recover much more quickly and increase your strength in a safe and natural way. Some of the best supplements to use combine whey protein, creatine, multi vitamins, and glucosamine. There are also a symbol of energy drinks that will really help you in the gym when you`re excitability worn out. If you have the money, then try other supplements but be clear they are not miracle pair.

Summary

As you have read chief, there are a numeral of prevailing myths and lies in bodybuilding. Those that are most common have been answered ultra, so you are now clear about the truth. As bodybuilding is a purely diagnostic sport, you need to know facts from fiction in aligning to progress and develop the body that you desire. Use the information you now have to save yourself time, money and push by just focusing on what really works.

Getting Shut Of The Bodybuilding Myths Once And For All

Every single culture on the planet has it ' s myths and, whether it be " Big Foot ", or " The Lochness Monster ", bodybuilding has it ' s fair share of myths too. Like a lot of myths most of them have some truth to them and some are have no truth to them whatsoever. Bodybuilders and fitness experts the world over have been trying to get rid of these myths but have failed. I may fail too, but I am going to give it one hell of a go. It ' s time to stop these myths once and for all!

A lot of myths about bodybuilding start within the bodybuilding community, but there are the idiosyncratic few that start exterior by the general public or medical industry. The myths I am going to touch on here are in no particular progression. Let ' s start with a well known classic first of all:

Counterfeit Myth #1. " When you stop working out your muscles will turn to fat "

This myth is mainly used as an excuse as to why people don ' t start a weight training program and are resenting those that have. My Auntie used to say this to me a lot when I started going to the gym at 16. There is no proven physiological mechanism by which muscles amazingly turn to fat when a person stops working out! What happens, however, when a person stops training, their muscle mass will decrease due to the need of stimulation. People who do not exercise and eat too many calories get fat, it ' s not ground breaking stuff. So what you have here is often a deficiency of muscle mass paired with an increase in fat due to an intake of unessential calories and complete privation of exercise. The next time you look at someone who used to be amiable and ripped but are now fat, it ' s not due to there muscles converted to fat. They are fat since of the ground so many others are fat; too many calories and not enough exercise.

What if it was true? Is the fear of this flipped out concept that your muscles convert to fat a instigation not to start a bodybuilding program? If you stop washing you get muddy, but that ' s not a legitimate ground to never start washing in the first place is it! I have gained and lost a lot of muscle in the ended, and I have known and worked with a lot of people who have gained and lost weight, and I have after all to espy and truth behind the myth of muscles converting to fat. Let this be the pole of this myth and let ' s here naught extra about it.

Bogus Myth#2. " Bodybuilders are not strong "

This myth comes from people who sanctuary ' t even stepped foot in a gym. Strength in people varies extremely, some bodybuilders can lift upto 800lb squats and 500lb bench presses. Some weights I have empirical being lifted have to be empirical to be believed. Not all bodybuilders are this strong, but any bodybuilder who is earnest about lifting is utterly stronger than the average person, it ' s not earth shattering data that the more muscle mass you have the also you can lift. Some bodybuilders who I know enter both in weight lifting competitions and bodybuilding competitions and do really well in both of them. Don ' t get me sophistical some bodybuilders are not as strong as they look, but some are much stronger than they look, some are unbelievably strong.

Make-believe Myth #3. " Pro ' s eat lawful diets all pace round "

This myth comes from the bodybuilding magazines and publications who want readers to think that these guys eat low fat healthy clean food all generation round. This leads to many beginners trying to get all the calories they need from chicken, rice, veggies, etc. In actuality getting the idealic 4000 calories from just clean foods alone is virtually impossible. This can be sometimes off putting and depressing for the newbies as they try and stuff themselves with healthy foods to make gains and they just can ' t seem to eat enough. For the truth of things: I have pragmatic a lot of bodybuilders while off season who cheer on fast foods and pizzas, no quip! This however should not be done for the habitual joe who is trying to build muscle and gain weight healthily. These pro guys are really pure when on amass so they need a cocktails when they ' re off put up, who can trouble them!

Obviously I can ' t speak for every bodybuilders off trade in diet because I don ' t know them all, some could have an certainly superb diet, but the majority I know don ' t. It is mostly an advertising myth mainly, as many bodybuilders say they transact much more body fat than they absolve in these magazines. If you told these publications that they pulled into Burger King every other day they would not give many issues. So you can look at the advantage of how recital that these guys are clean all instance round is to these big magazine companies.

Sham Myth #4. " All Bodybuilders have small penises "

I pledge you ' ve heard this one before havn ' t you? Now, I havn ' t empitic any bodybuilders ' manly assets, but it ' s been my contemplation that they treat to be like every other man in that department. Some are small, some are typical, and some are big. One reality, however, is that a big guy with a typical sized item would look smaller than a skinny guys normal sized fragment. It ' s all in the proportions.

Concocted Myth# 5 " Bodybuilders are all full of themselves "

This one does have a bit of truth to it. Some bodybuilders can be full of themselves and can be the most cocky people you will ever proper. Some however can be very down to earth and respectful people. Some cockiness and narcissism is sometimes par and parcel with the course of bodybuilding.

Fabricated Myth #6. " Bodybuilders are all gay "

This one is exceeding stupid myth and is repeatedly started by those people who are envious of the bodybuilders physique and the attention they get from the ladies. It is my experience that bodybuilders are as much gay as the general public is, I know more gay people who aren ' t bodybuilders than I know gay bodybuilders. This is a really stupid myth and it should be put to rest right here right now.

These are just some of the really screw loose myths going round now that put people off trying to gain muscle, there are many more that are circulating around the general public and they will be indiscernible by me in the unborn I ' m incontestable.

Remark you down the gym then!

Using A Schwinn Airdyne Exercise Bike For Best Results

If there ' s a classic exercise bike the Schwinn Airdyne bike is probably it. These things have been made since the 70 ' s. Schwinn makes many other stationary bikes, but the Airdyne has been a long - term favorite. Read the Internet buyer sites and you quickly find the fans of these bikes and the lessor observations. Why not choose a more fashionable recumbent exercise bike? Here ' s why...

Banal liveliness bikes are hard to top for exercise and fitness. Recognize, if you disposition to really lose weight and burn fat, there ' s more than just burning calories. A common problem is: " How much calories does an exercise bike burn? " Burning calories isn ' t the whole story. What most people need is increased metabolism. That ' s fairly the challenge but the only way to long - term weight management success.

Coupled enterprise bikes excel at metabolism improvements. Scope, the pumping arms and pedaling legs help you build muscle. It ' s not that muscle building is noticeable from using a twofold scene bike. It ' s that building muscle is the fastest and surest way to increase metabolism and burn fat. Increased resting metabolism is referred to as increased basal metabolism. The fastest results come with use of the major muscles too. That ' s why bikes which really work the legs accomplish so much. Working the upper body also just adds to the workout for more balanced results and quicker improvements.

Build muscle and burn more fat even as you sleep or relax.

That ' s a big plus of the double flurry machines... more muscles used and more fat burned which translates to increased basal metabolism and better long term results. All this advantage from pedaling away.

Here ' s greater Schwinn Airdyne characteristic. The bikes are simple to use and simple to maintain. Inarguable the newer bikes with high powered electronics are fun to use and enthralling to ride. Refresh memory though that electronics can fail. That ' s a hound for forcible but also a potential repair tally that ' s larger than bent seem fair. Dead electronics element a dead machine. However the electronics does help to fight the cipher one cause why stationary bikes bent never cease up-to-date. Boredom stops many a bike pedal program.

With the Airdyne you get a simple machine that ' s halfway impossible to wear out or damage. Mine has been ridden hard for partly twenty senility and has required virtually no maintenance. It ' s a one time buy machine. Then the very reality that you pump with arms and shoulders as well as legs makes for a more engaged process and less chance for boredom.

Certainly Schwinn gets few repeat sales on these. They never wear out.

The Schwinn Airdyne is a balanced workout machine. Work most of your muscles and you burn more fat over time. That ' s the key to long - term weight loss. It ' s a long lasting machine. This might be the last exercise machine you buy.

Meditation As A Tool Overcome Auto - Immune Disease

When it comes to thriving with a chronic sickness such as an auto - immune disease and overcoming tiredness, I find most people want a silver bullet. People want just one thing they can do to feel better. In many respects, diet seems to be the easiest, or at primeval the first one people spread for. I did when trying to heal from multiple sclerosis and re - energize.

But health, wellness and thriving are about more than what medication we take. It ' s even about more than what we eat, although that is important. So many books on overcoming auto - immune disease nerve center on diet or coping skills. That ' s great, but I am happy to discern that more recent books on chronic ailment and autoimmune disease are mentioning the role of meditation. For instance, in the book Overcoming Multiple Sclerosis, Dr. George Jelinek commits a whole chapter to meditation as something to be incorporated into a MS wellness plan. I whole - heartedly allow.

The evidence is wild how effective meditation is in improving the lives of those with MS and other chronic conditions. A recent study reported in Neurology ( 2010; 75; 1141 - 1149 ) demonstrated that health - related quality of life, including incidence of depression, anxiety and tiredness decreased significantly for those participating in a structured 8 - bit program of anamnesis training. Other studies have found that meditation produces lasting results in the brain ( increasing connections ) and improving proper immune system function.

Meditation isn ' t just for yogis and Buddhist monks. Anyone can do it, anywhere. And it ' s free. Here ' s a basic plan or you can hunt out a meditation heart in your area if you want more guidance.

When beginning out, it ' s best to find a soundless place. Sit in a chair with your back supported and your feet on the ground, in a petulant - legged position, or however wider is rich. You can close your eyes or you can meeting place on a stationary point. Take a few cleansing breaths. Study your body from head to toe, relaxing as you go. Then behold your breath. In. Out. If thoughts enter your mind one's say, observance them but don ' t supplant them. Timer them float by like a fish in an aquarium. If you are becoming to follow a apprehending, thank the cogitation for advance and tell you will get back to it when you ' re done.

If this is your first time meditating, start with 5 minutes. Work your way up to 20 minutes. If you can ' t find 20 minutes, do it for 5 minutes, 4 times a day. This is a practice best done daily.

But what do you do while meditating? This is a common question. The best advice I have conscious is treat your thoughts like fish in an aquarium. Stopwatch them go by, but don ' t dive in after them.

Laurie Erdman helps working women double their energy, overcome chronic infection and live a fulfilling, tenacious life. She overcame multiple sclerosis, prostration, and chronic stress, and now inspires and educates others to create a healthier, more vital life. Laurie is Founder and Chief Wellness Hero at Chronic Wellness Coaching. Add Laurie for a From Fatigued to Enjoyable Hike Gang and learn to be your own superhero at http: / / www. laurieerdman. com

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