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Fitness Tips For For 10/28/2009
Weight Lifting Myths And Facts
Myth: Always use a belt when lifting weights.
Fact: If you're an athlete who trains with a weight belt, you are not
developing your own stabilizing core to function with all of the other
muscles. This is a problem, because when you go onto the field, the
strength developed in the weight room cannot be transferred completely
because you don't have a weight belt with you. You actually limit your
performance by using a weight belt.
Myth: Leg lifts are great for the lower abs.
Fact: When most people lift their legs while on their back, they
actually inhibit their lower abdominals and strengthen their hip
flexors. In order to train your lower abdominals correctly, you should
slowly lift your hips 1 to 2 inches off the floor, which will raise
your legs and feet a few inches higher.
Myth: Behind-the-neck Lat Pull-downs are a great exercise for your lats.
Fact: This exercise puts you in a position where your shoulder ligaments
stretch out - destabilizing your shoulder. This, in turn, can lead to
compressed nerves at the neck. Aside from that exercise, there is no
time in your entire life where you will be required to pull anything
behind your head like that. By doing a lat pull-down in front, you will
still develop size and strength in your lats.
Myth: The best way to lose weight is aerobic exercise and dieting.
Fact: The best way to lose weight is anaerobic exercise and eating
regularly. Most strength training consists of anaerobic exercise. The
anaerobic lactic acid energy system inside the muscle cells is where
the muscle gets the energy to lift weights. The anaerobic energy system
is far less efficient than the aerobic system, so that much more fuel is
burned by anaerobic activity than is burned by doing the same amount of
work aerobically. Metabolic rates can stay elevated hours after an
anaerobic workout, while the metabolic rate drops along with the heart
rate after an aerobic workout. More fat is burned for a longer period of
time by working out anaerobically. Dieting does not work well because
when you restrict the amount of calories consumed per day, your body
reacts by lowering your metabolic rate so that less calories are needed,
instead of burning more fat to make up for the lost calories. The best
way to change your diet is to decrease the caloric intake in a
wave-like pattern, so that your body does not adapt and more fat is
burned. Another important thing to do is to eat six small meals a day
instead of 3 larger ones. The reason behind this is that if you eat 3
meals a day, you get hungry and your body starts to lower your metabolic
rate, which means that less fat is burned. If you eat 6 smaller meals,
you don't get as hungry, and your body maintains a higher metabolic rate,
meaning that you burn more fat.
Myth: Weight lifting causes big muscles.
Fact: You can create a program which increases strength without any
increase in muscle size. Muscle size is only one component in strength.
Another important one is the nervous system. The nervous system can almost
exclusively be trained so that it can activate muscles harder and longer,
which increases the strength in those muscles, without allowing the
muscles themselves much if any increase in size. This is great news
for women who don't want to bulk up, but still want to get stronger.
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assume any liability for the information contained herein.
The Information contained herein reflects only the opinion
of the author and is in no way to be considered medical advice.
Specific medical advice should be obtained from a licensed
health care practitioner. Consult your physician before you
begin any nutrition, exercise, or dietary supplement program.