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Discussion: The health & body thread
Member Since: 11/15/2009
Posts: 2,121
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Another thing you guys should understand is that no more than 2 pounds should be lost per week. Anything more than that is unhealthy. If you do lose the 2 pounds per week or so, it's pounds you will be able to keep off for life. Fast weight loss will creep back the SECOND you stop exercising/dieting.
Dieting doesn't work because it's not a start to finish type of thing. Once you reach your desired weight, you don't just say "okay, I'm done." In order to maintain that shape, you have to maintain the diet FOREVER. Before you guys go off on diets, ask if you really want to commit to this for life.
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ATRL Contributor
Member Since: 6/17/2009
Posts: 7,828
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Quote:
9 workout myths EXPOSED
Everywhere you look, there are different sources of information on the next greatest fitness method. Trying to categorize a piece of information as fact or myth can be quite challenging, but it must be attempted if you hope to reach your fitness goals.
Here are nine of the most popular myths that have been unmasked for you. The sooner you learn the truth about exercise, the closer you'll be to achieving your desired results.
myth #1
More hours spent in the gym leads to better results
In reality: If you think making the gym your second home is a great way to get results, think again. Overtraining is a surefire way to stop any muscle growth -- instead of your body rebuilding its muscle tissues, it'll continue to break it down. This means you'll actually start to lose muscle. You need to train smarter, not harder. When you are in the gym, give 110%. Push your muscles, then give them the rest they need to grow bigger and stronger. Make sure to do cardio training. If your workouts are taking much longer than an hour, chances are you are either wasting too much time between sets, or you're not training in the most effective manner.
myth #2
If you want to be strong, you need to get huge
In reality: Strength and size do not have a direct correlation. Power training (one measurement of strength) encompasses training that may not add any size, yet you can still see a great deal of strength improvements. If you look at many well-recognized martial arts experts -- like Bruce Lee and Jackie Chan -- they are very small, but incredibly strong. Their small sizes contribute to their quick speed; therefore, this is the best type of training for them. Obviously, some people will have the goal to bulk up as much as possible and that's fine. Just remember: Bulking up isn't necessarily a requirement to gain strength.
myth #3
In order to see maximum results, you must use the latest equipment
In reality: There are so many different pieces of fitness equipment out there, knowing what will deliver can be difficult. Truthfully, often the best choice is still a simple set of dumbbells. When using dumbbells to perform your workout, you will target all your core muscles. Dumbbells also offer the most variety of exercises you can do, which is critical in preventing plateaus from occurring. Finally, dumbbells are incredibly cheap to buy. So, if you don't belong to a gym, you can get a very effective, affordable workout in the privacy of your own home.
myth #4
If cardio is part of your training, you won't gain any muscle
In reality: Since performing cardio may make gaining muscle a little harder, it doesn't make it impossible. Remember: Since you are going to be burning more calories while doing your cardio, you'll need to ensure you are making up for these lost calories in your diet. This is so you still maintain the surplus of calories needed to gain muscle mass. Focus your cardio sessions on shorter sprints rather than on longer endurance ones; this will probably aid your strength training.
myth #5
Lose your love handles & gut by doing ab exercises
In reality: Ever see the guy laying in the corner doing thousands of sit-ups in his quest for a six-pack? While he may be developing unbelievably strong abs, he won't be doing anything to reduce the layer that is covering those muscles. In order to see this specific group of muscles, you must lower your overall body fat percentage, which is best accomplished through a good cardio program and a proper nutrition plan.
myth #6
Always work a muscle to failure
In reality: While you may be tempted to push your body to the max during every single workout, this isn't the best approach since it can lead to overtraining. You need to create a proper, moderated workout -- have some hard days interspersed with some easier days that your body can use to recuperate. These "easy" days aren't wasted workouts; they can be used to focus on other aspects of your training, like muscle endurance by performing more reps with a lighter weight.
myth #7
Muscle turns into fat
In reality: Just as fat can't transform into muscle, muscle won't transform into fat. Building muscle and losing body fat are two completely different processes and, while this can be done simultaneously, it is very rare. Most of the time, you need to focus on one objective before you can focus on another. This is so because, in order to gain muscle, you must consume more calories than you burn and, in order to lose body fat, you must burn more calories than you consume.
myth #8
If someone looks fit, they know what they're talking about
In reality: While it may be tempting to believe everything that guy in the gym tells you simply because his body resembles Brad Pitt's during his Fight Club days, you still need to judge this information for accuracy. Some people are blessed with good genes and will look great no matter what type of training they do. Also, everyone is unique, so what works for one person will not necessarily produce the same results in another. Half the battle of fitness is determining what works for your body, so while listening to what this guy has to say, make sure you analyze it and see how well it will apply to your own situation.
myth #9
If your parents are overweight, chances are you will be too
In reality: Obesity is slightly genetic, however, there are a great number of factors that you can do to reduce your chances of becoming overweight. A good portion of weight gain is attributed to environmental factors, such as overeating, the rise of automated technology replacing manual tasks and a decreased rate of exercising. Instead of relaxing on the couch after work and diving into a bowl of potato chips, take a trip to the gym first. You'll be more energized and it'll help you take the necessary steps to defy any bad genetics that may be at play in your body. So, attaining the ultimate physique all boils down to this: genetics, a great fitness program and a proper diet.
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VERY interesting read.
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Member Since: 5/3/2010
Posts: 26,013
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Ok gurls, I need to lose weight. And the summer is coming up, so thats an amazing opportunity. How can I lose weight? Like what exercises?
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ATRL Contributor
Member Since: 6/17/2009
Posts: 7,828
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Quote:
Originally posted by ririgagalover
Ok gurls, I need to lose weight. And the summer is coming up, so thats an amazing opportunity. How can I lose weight? Like what exercises?
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The best way to lose weight is by stacking on some muscle. There are plenty of calisthenic (exercises using little to no equipment) type workouts that you can try at home like for instance:
- push-ups (keeping the back straight and legs together)
- sit-ups (strengthening the core)
- 20-30 reps with light dumbells. (works biceps and fore-arms)
- light boxing
- skipping (great for fitness)
- pull ups
- swimming is a fantastic all over body excercise. Great for cardio, endurance and general toning.
- running will tone your legs and greatly improve you fitness levels. Walking is better for starters though. Push yourself to improve your time/speed each time.
Just make sure you're pushing yourself each time you work out because we're aiming to tear as much muscle as possible to encourage maximum re-growth.
Why not try joining a gym? Gym's have all the equipment you need to reach your weight goals. In addition, there are plenty of professionals with the knowledge in mind to help you with any questions you may have.
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ATRL Contributor
Member Since: 6/17/2009
Posts: 7,828
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ATRL Contributor
Member Since: 6/17/2009
Posts: 7,828
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Some celeb bodies that I ADORE
ciara
keri hilson
[img]http://www.black****sites.com/wp-content/gallery/keri-hilson/keri-hilson-ass_2.jpg[/img]
cassie
Quote:
Originally posted by TheMusicProphet
Just bought oxyELITE Pro.
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omg SPILL What is it?
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ATRL Contributor
Member Since: 6/17/2009
Posts: 7,828
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Quote:
Originally posted by RainMan
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this thread expired because it was not updated for at least 30 days.
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Member Since: 3/5/2011
Posts: 15,589
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Love this thread!
Anyway, i've been going to this gym for the last six months & i'm liking the results so far....i need to get on a diet though.I have a really toned physique, but i think i could do much better if i cut out carbs & stuff.I want more muscle definition.
Any suggestions??
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Banned
Member Since: 8/2/2010
Posts: 7,960
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I've lost 10 lbs. over the past two months
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Member Since: 3/4/2011
Posts: 3,981
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Nice
I'll post later when I get back from work ! I've been training for like 2-3 years with great results but maybe I could improve my training a bit
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Member Since: 7/21/2007
Posts: 17,522
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Quote:
Originally posted by Jewfro
I've lost 10 lbs. over the past two months
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well done bb!
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Member Since: 11/15/2009
Posts: 2,121
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I haven't done my muscle workout this week due to the fact that I have intensive flamenco classes for 2 hours per day in preparation for a concert. It is highly recommended that you don't exceed 1 hour of gym/physical activity unless you're training for a marathon of some sort.
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Banned
Member Since: 8/2/2010
Posts: 7,960
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Quote:
Originally posted by RainMan
well done bb!
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Thanks
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Member Since: 12/13/2009
Posts: 14,460
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Quote:
Originally posted by Kerihill
Some celeb bodies that I ADORE
ciara
keri hilson
[img]http://www.black****sites.com/wp-content/gallery/keri-hilson/keri-hilson-ass_2.jpg[/img]
cassie
omg SPILL What is it?
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I guess you're suppose to lose like 5lbs with these in two weeks. I started taking them today.
They give you so much energy.
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Member Since: 12/13/2009
Posts: 14,460
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Quote:
Originally posted by Jewfro
I've lost 10 lbs. over the past two months
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Yay for you baby.
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Member Since: 6/5/2009
Posts: 13,743
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I'm trying to lose some stomach fat before I work out (muscles, abs, etc.). I don't have that much fat. I'm 16, and 158 pounds, so just a little stomach fat, but it's still annoying. I'm going to go running as much as I can since I've read that helps. I've also started eating really healthy the past three days. I hope I can keep it up. I used to eat Ramen Noodles as a snack everyday when I got home from school, but I'm trying just to let them be treats. I'm also trying to resist not having ice cream every night. I've been eating fruit for breakfasts and snacks, and salads at schools. I want to have a balance of both, but I am trying to like binge diet until my stomach is flat (I'm male by the way). I'm gonna try to get a healthy routine with my food though.
Anyone have tips or suggestions for getting a flat stomach along with running? I would like to make it as fast as possible, but I'll be patient...
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ATRL Contributor
Member Since: 6/17/2009
Posts: 7,828
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Quote:
Originally posted by thegmangrant
I'm trying to lose some stomach fat before I work out (muscles, abs, etc.). I don't have that much fat. I'm 16, and 158 pounds, so just a little stomach fat, but it's still annoying. I'm going to go running as much as I can since I've read that helps. I've also started eating really healthy the past three days. I hope I can keep it up. I used to eat Ramen Noodles as a snack everyday when I got home from school, but I'm trying just to let them be treats. I'm also trying to resist not having ice cream every night. I've been eating fruit for breakfasts and snacks, and salads at schools. I want to have a balance of both, but I am trying to like binge diet until my stomach is flat (I'm male by the way). I'm gonna try to get a healthy routine with my food though.
Anyone have tips or suggestions for getting a flat stomach along with running? I would like to make it as fast as possible, but I'll be patient...
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Running is great. What you're doing now is fantastic. Running is said to be the best cardio workout anyone can do so keep it up! Have you tried swimming, boxing, tennis or badminton? These sports are fantastic for burning calories and fat because they speed the hate rate up which in turn burns the energy at a faster rate (and even after you've finished your workout to an extent).
I must add that if you want to look fit and anew, out of total dedication to your excercise regime, 60% comes from your diet, 30% gym schedule and 10% from the mind (i.e your attitude). Without the right foods your body will not recover fast enough and your insides will lack the nutrients (protein, vitamins etc.) and energy needed to recover so that you can get back to running and lifting those weights. I hope this all makes sense.
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ATRL Contributor
Member Since: 6/17/2009
Posts: 7,828
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Quote:
Originally posted by Jewfro
I've lost 10 lbs. over the past two months
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Care to share?
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Member Since: 6/5/2009
Posts: 13,743
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Quote:
Originally posted by Kerihill
Running is great. What you're doing now is fantastic. Running is said to be the best cardio workout anyone can do so keep it up! Have you tried swimming, boxing, tennis or badminton? These sports are fantastic for burning calories and fat because they speed the hate rate up which in turn burns the energy at a faster rate (and even after you've finished your workout to an extent).
I must add that if you want to look fit and anew, out of total dedication to your excercise regime, 60% comes from your diet, 30% gym schedule and 10% from the mind (i.e your attitude). Without the right foods your body will not recover fast enough and your insides will lack the nutrients (protein, vitamins etc.) and energy needed to recover so that you can get back to running and lifting those weights. I hope this all makes sense.
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You could be like my online personal trainer
I did play Tennis at my school, but the season was so short, and it rained a lot so I don't think it benefitted me in that way, but I plan on playing with friends this summer! I also enjoy swimming!
This does make sense. Thank You for the tips . I really feel more dedicated this time to exercising more, so I really hope this works for me. I will definitely come to you if I need more tips
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Member Since: 11/15/2009
Posts: 2,121
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Man, I just blew my two hour intensive dance class by eating cheetos with cheese and drinking coke
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