Kiran Sawhney

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Archive for the ‘myth workout’ Category

Myths and workout

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Here are the facts about 10 unfounded fears, negative notions, and false hopes about working out.

Myth # 1: While light exercise does yield some benefits, it’s not nearly as beneficial as strenuous exercise.
Truth: Strenuous workouts do improve aerobic capacity far more than light or moderate workouts do. While that may improve athletic performance, it does not necessarily translate into a great health advantage.
The death rates from coronary heart disease, cancer, and all causes combined are much lower in moderate exercisers than in non exercisers; but they’re only a little lower in heavy exercisers than in moderate exercisers. The same holds true for the risk of developing type II diabetes, by far the most common kind.
In addition, non strenuous exercise seems to reduce stress, anxiety, and blood pressure as effectively as strenuous exercise does. And moderate exercise like walking can do just as much to control weight as vigorous exercise like jogging, since the number of calories burned depends on how much ground you cover, not how fast you cover it. In fact, moderate exercise is potentially more effective than vigorous for most people, since they can walk much further than they can run.

Myth #2: You can lose fat from specific parts of your body by exercising those spots.
Truth: There’s no such thing as “spot reduction.” When you exercise, you use energy produced by burning fat in all parts of your body – not just around the muscles that are doing most of the work. In fact, your genes may dictate that fat disappears from, say, your face or arms before your belly, even if you do endless abdominal exercises. However, working a specific region like the belly can have one site-specific benefit: Strengthening the muscles can make you look thinner by helping you hold in your gut.

Myth #3: The more you sweat during exercise, the more fat you lose.
Truth: The harder you work out, the more calories you’ll burn within a given period and thus the more fat you stand to lose. But how much you sweat does not necessarily reflect how hard you’re working. Some people tend to sweat profusely due to heavy body weight, poor conditioning, or heredity. And everyone sweats more in hot, dry weather or dense clothing than in cool, humid weather or porous clothing. (You may feel as if you’re sweating more in humid weather; but that’s because moist air slows the evaporation of sweat.)
Exercising in extremely hot weather or in a plastic “weight loss” suit will indeed make you sweat heavily and lose weight immediately. But that lost weight is almost entirely water; the pounds will return when you replenish your fluids by drinking after the workout. Further, you could develop heat exhaustion if you push yourself too hard in extreme heat or in plastic clothes. which prevent sweat from evaporating and, in turn, cooling you off.

Myth #4: Sports drinks can help you exercise more safely and effectively.
Truth: Sports drinks contain two main ingredients that are theoretically beneficial for exercisers: sodium, which helps the body retain water, and sugar, which the body burns for energy. But very few people exercise hard enough to sweat away much sodium or to use up their carbohydrate reserves, which the body converts to sugar. You’d have to jog for at least two hours, for example, before your carbohydrate stores would start to run low. So unless you’re doing a marathon or other exhaustive exercise, plain water is all you need.

Myth #5: Aerobic exercise tends to make you hungry, so it actually undermines your efforts to lose weight.
Truth: Aerobic exercise, such as jogging or brisk walking, may indeed increase your appetite – but only, it seems, if you need extra calories. Studies suggest that lean individuals do get hungrier after such exercise; that helps prevent them from getting too thin. In contrast, working out does not seem to boost appetite in obese individuals; so exercise should help them slim down.

Myth #6: Strength training won’t help you get thinner, since it burns few calories and adds pounds of muscle.
Truth: Strength training, using either weights, machines, or elastic bands, can substantially increase the number of calories you burn. A typical session, in which you rest briefly after each muscle-building maneuver, uses up calories at least as fast as walking does. Circuit training, in which you move quickly from one strengthening maneuver to the next, burns calories faster than walking does. And your body continues to burn calories for hours after either type of strength training. More important, the muscle you build consumes calories more rapidly, even when you’re not exercising.
In one study, three months of strength training boosted the average calorie-burning rate by an average of 7 percent, burned off 4 pounds of fat, and added nearly that much muscle. Since muscle is denser than fat, the volunteers presumably did become thinner. Equally important, they burned off that fat despite a 15 percent increase in their calorie content. If the researchers hadn’t prodded them to maintain their weight by eating more than they felt like eating, the volunteers almost surely would have lost weight.
Strength training is particularly helpful as part of a comprehensive weight-loss program that includes both aerobic exercise – which burns lots of calories during the workout and some calories after the workout – and a moderately low-calorie diet. (forget crash diets, which almost always never work and can be dangerous.) A recent study found that women who ate a moderately restrictive diet and did either strength training or aerobic exercise lost more weight than those who only dieted. But those who split their workout time between strength training and aerobic exercise lost the most weight of all.

Myth #7: Strength training builds muscle and bone but does nothing for the heart.
Truth: Strength training plus aerobic exercise may be the ideal exercise regimen not only for the waistline but also for the heart. One analysis of 11 clinical trials found that strength training can reduce levels of LDL cholesterol, the artery-clogging kind (though it has little effect on HDL cholesterol, the artery-clearing kind). Aerobic exercise has a complimentary benefit: It improves HDL but does little for LDL. Further, some studies suggest that strength training, like aerobic exercise, may help reduce blood pressure. (But check with your doctor for guidance before starting a muscle-building program if you have hypertension, since straining can temporarily increase blood pressure.) One final benefit: By fortifying the muscles, strength training reduces the likelihood that sudden or unaccustomed exertion, such as moving furniture or shoveling snow, will trigger a heart attack.

Myth #8: When you stop exercising, your muscles turn to fat.
Truth: Lack of exercise does make the muscles shrink, reducing the body’s calorie-burning rate. The lack of activity itself further reduces the number of calories you burn. So people who stop working out are indeed in danger of getting flabby.
But that doesn’t mean that muscle actually turns to fat – they’re totally different types of tissue. Nor does it mean you’re doomed to gain fat around the muscles after you stop exercising; you just need to cut back on the calories you consume. (Of course, the best way to stay slim is to eat a lean diet and continue to exercise regularly.)

Myth #9: Building muscles reduces flexibility.
Truth: If you strength train without moving your joints through their full range of motion, you can indeed lose flexibility. But strength training can actually improve flexibility if you do move your joints fully. Stretch after a muscle-building workout to help keep yourself limber. (Stretch before as well as after an aerobic workout.)

Myth #10: Strength training tends to give women a bulky, masculine physique.
Truth: It’s very difficult for most women to build large muscles. That’s because women have relatively low levels of the hormone testosterone, which influences muscle growth. Both men and women can build firmer rather than bulkier muscles by working against lighter resistance more than 25 times rather than heavier resistance fewer times.

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Written by kiransawhney

July 22, 2008 at 12:35 pm

Myths associated with exercises

with 2 comments

“Almost everything they told you about diet and exercise is wrong…”

HAVE you been taking fat burners, exercising religiously and dieting — all at the same time — and you’re still having a hard time trying to figure out how to get in shape?
When you boil it down, the most important ingredient in building a better body is the information that shows you how to do it. There are tricks, rules and secrets to everything — from baking good bread to getting the body you want.
I present the best information to you in a way that you can understand and act on.

People think that they will I get stronger & fitter with five, six hours of training everyday and can repeat same exercises every day. The fact is that your muscles actually become stronger and more toned while you rest and recuperate from training. Think of all exercise as a kind of stress on your body and the process of getting fit as an adaptation to this stress. If you never take a break from exercising or if you repeat the same type of training day in and day out then you won’t see the results you want. What’s more, training too hard or too often may cause injury or illness.
E.g.: max exercise time in a day- Keep in mind the frequency, intensity & the time duration of exercise. Do not increase all of them together. Exercise no more than one hour three to five times a week. The rest and the recovery period is important as it gives you the adaptation energy or else you experience burn out. Also the chances of injuries are increased
What can over exercise lead to- problems?
E.g.: of how wrong clubbing of exercises can lead to problems…. hands, legs, abdomen…. –
make sure that you work pair bigger & smaller muscle groups also work the agonist & its antagonist. Because if you keep on working on only one muscle and neglect its opposite muscle, it can lead to imbalance & hence injuries. E.g. if you work on abdomen, make sure to work on back muscles also to avoid back problems.

Women are scared to take up weight training because they feel that they will bulk up if they do so. But the fact is that they should not be scared to take up weight training. In fact, weight training is often the easiest and quickest way for women to look leaner, more sculpted and toned. You’d have to be taking steroids to achieve the bulked-up look most body builders have, so don’t be afraid of weights. I encourage you to incorporate strength training twice a week into your exercise program because it will help protect you from injury, tone your muscles, help prevent osteoporosis and burn excess body fat, even when you are resting.

Some people do not consider strength training as cardio activity. They do not realize that strength training (weight training) is actually an excellent way to work the heart and lungs. Next time you’re in the gym, try doing a slow set of squats, lunges or press-ups and see how you can take your heart rate to new heights. Another easy way to get your heart rate racing is by doing press ups over your head with a body bar or light dumbbells.

People workout religiously for two hours and then cannot suppress their craving for sweets or junk food. My advice to you is that you are what you eat. Nothing can change that. If you try to make up for sloppy eating habits through exercising more or at a higher intensity, you’ll probably overtrain and be more likely to injure yourself. You’ll probably also feel frustrated because you won’t be seeing the desired results. The only way to maintain weight and be fit is by sticking to a healthy exercise program and eating nutritiously. You simply can’t do one or the other and expect to look and feel great. If you eat little and often (about four or five mini meals a day), include a balance of protein, fruit and vegetables and carbs in your diet, and drink lots of water you’ll feel energized for your workouts and look and feel your best.

Another common myth is that sitting in the sauna will help to burn fat. Saunas are great for one thing: releasing muscle tension. This is a great way to spend five minutes relaxing after a tough workout. However, sitting in the sauna depletes your body of water and, if these fluids are not replenished, can cause dehydration. It’s important to drink lots of water before and after you sit in the sauna, and while it might be an enjoyable experience it won’t help you burn fat.

Often times, aging people blame slow metabolism as the cause of gaining weight. Do not blame slow metabolism for weight gain. Actually, hundreds of research studies have shown that the slow down in metabolism is due to a loss of muscle tissue. And the loss of muscle tissue is directly related to a lack of hard physical activity!

Pastas and breads are considered fattening. The fact is anything is fattening! Lettuce can be stored as fat! Any food or drink, which contains calories, can be stored as body fat if it causes your blood sugar levels to exceed what the body needs at that time. Bread and pasta are actually great sources of complex carbohydrate! The key is how much you eat and when you eat it.

People think that eating after 7PM will make them fat. It all depends on whether or not the body needs that amount of calories at that time. Keep in mind your body is constantly burning calories, 24 hours per day, just the amount varies.

What they told you about breathing and exercise is wrong…
According to common wisdom, you should exhale (breath out) during the most strenuous phase of an exercise, and inhale (breathe in) during the easier phase.
We hear, for example, that when performing the bench press, one should exhale upon the exertion. During the abdominal curl, most people are told to breathe out as they contract their abdominals (as the upper body leaves the floor). Then, you’re supposed to breathe in as you return to the starting position.
This advice is rarely questioned. But is it correct? Does a “right” or “wrong” way to breathe really exist? And what evidence is it based on?

Breathing
Breathing is much more than a way to take in oxygen and get rid of carbon dioxide. It forms the foundation for correct exercise technique. Unfortunately, much of the common wisdom about breathing and exercise is misguided.

How to burn fat faster without spending longer in the gym…
Many people point to a lack of time as the reason why they can’t stick to a regular exercise routine. That’s why books such as 8 Minutes in the Morning or The Slow Burn Fitness Revolution have become so popular. They promise to help you get in shape in less time and with less effort.
One simple way to cut down on the time you spend in the gym is to increase the density of your workout. Workout density is a measure of the amount of work performed in a specific time period. Don’t worry if it sounds too complicated. Increasing workout density is actually quite easy when you use supersets.
Most weight-training routines require that you perform one set of a given exercise, rest for a minute or two, then return to the same exercise. And it’s this rest period between sets that takes up a lot of time.
With supersets, you move quickly from one exercise to another, with little or no rest between. In other words, rather than resting between sets, you perform an exercise for another muscle group.
Depending on who you talk to, you might also hear supersets called compound sets or staggered sets. They’re all variations on the same theme.
Supersets usually involve several sets of two exercises for opposing muscle groups, such as the biceps curl and triceps dip. A compound set is a superset for the same muscle group (such as two back-to-back exercises for your biceps).
With staggered sets, you do an exercise for one muscle group and then, with little or no rest, perform an exercise for a muscle group (usually a smaller one) in a different part of the body. As an example, you might alternate squats with dumbbell curls.
One of the main benefits of a weight-training routine that includes supersets is that it raises your metabolic rate in the hours after exercise. Studies also show a shift in substrate oxidation, which means that you’re also burning more fat.
So, one of the ways to make sure your metabolism stays elevated after exercise is to keep your rest periods between sets relatively short.
If you find it hard to fit weight training into your day, try increasing the density of your workout by using supersets or staggered sets. It’s a very simple way to boost your metabolic rate and burn fat faster without spending longer in the gym.

Belly fat and how to beat it…
Of all the e-mails I get sent every day, by far the most common – from men and women alike – are questions about how to lose stubborn belly fat.
A pot belly… love handles… the spare tire… call it what you will. It seems to be the area of your body that you’d really like to do something about.
Belly fat
Not only is a firm, flat stomach the ultimate symbol of sex appeal, researchers have found that losing abdominal fat is one of the most important steps you can take to stay healthy for life.
Most people realize that excess fat is unhealthy, but the key is where the fat is distributed. People with apple-shaped bodies (fattest in the abdomen) have a greater risk of heart disease and diabetes than those with pear shapes (fattest in the hips, buttocks, and thighs).
What is inflammation and why should you care?
Most doctors will tell you that the best way to avoid a heart attack is to lower your cholesterol. What they won’t tell you is that routine cholesterol tests identify less than half of all patients who are at risk for heart disease.
In other words, a patient can receive a “normal” cholesterol reading one day and still suffer a heart attack the next. The truth is that many cardiologists believe we should be looking beyond cholesterol.
As scientists delve deeper into the fundamental causes of heart disease and other illnesses, they are starting to see links to an age-old defense mechanism called inflammation – the same biological process that causes the redness, swelling and pain if you cut a finger
One way to test for inflammation is to measure levels of C-reactive protein in the blood. Elevated levels of C-reactive protein are linked with a higher than average risk of heart disease.
What’s interesting is that higher C-reactive protein levels are linked with body fat, especially the belly fat stored around your waist. Fat in the midsection is stored deeper inside your body, in and around the liver and other organs. It’s called visceral fat. Fat in the hip and thigh region is mainly stored just under the skin. This is called subcutaneous fat.
It won’t surprise you to learn that the best way to lose abdominal fat is to eat right and exercise regularly. And there’s a growing body of research showing that the fastest way to burn off the fat from your belly is with a combination of weight-training and aerobic exercise.
Belly fat is stored energy. To get rid of the fat, you have to burn more energy (calories) than you eat on a regular basis. Abdominal exercises like crunches and sit-ups won’t burn as many calories as a properly designed fat-burning exercise program In other words, hundreds of sit-ups won’t make much difference to the appearance of your waist and stomach if your abdominal muscles are hidden under a layer of fat.
The truth is, getting six-pack ‘killer’ abs has almost nothing to do with training. It has everything to do with low body fat. I still believe that developing the abdominal muscles is easy. The hardest part is getting your body fat low enough for your abs to show.

Aerobics- the wrong ways and postures. Be very aware of your posture while exercising. Keep your bas tight, back straight, chest up & lifted, hips tucked in. always land on your toes & make sure to roll down the heels so that the full foot absorbs the shock. Be sure to properly warm up because this increases the body temperature & hence exchange of blood to the working muscles. It also prepares the body for the upcoming activities and prevents post exercise soreness.

Box on clothes to wear- from undergarments to shoes. Always choose the right shoe suitable for a particular activity. Aerobics, e.g. involves not only traveling forward but also lateral moves. Hence while choosing shoe for aerobics, make sure that it provides you with good ankle support, arch support, and good cushioning and forefoot flexibility. It should be light & breathable. This means that it should be able to absorb not only the shock on the joints but also the sweat. Similarly for clothes, choose clothes that are loose, comfortable and absorb sweat. Go for right sports wear. They will definitely give you confidence to perform better. Wrist & headbands also help you to absorb sweat. For people with short hair, headbands come handy.

Myths associated with exercises

leave a comment »

“Almost everything they told you about diet and exercise is wrong…”

HAVE you been taking fat burners, exercising religiously and dieting — all at the same time — and you’re still having a hard time trying to figure out how to get in shape?
When you boil it down, the most important ingredient in building a better body is the information that shows you how to do it. There are tricks, rules and secrets to everything — from baking good bread to getting the body you want.
I present the best information to you in a way that you can understand and act on.

People think that they will I get stronger & fitter with five, six hours of training everyday and can repeat same exercises every day. The fact is that your muscles actually become stronger and more toned while you rest and recuperate from training. Think of all exercise as a kind of stress on your body and the process of getting fit as an adaptation to this stress. If you never take a break from exercising or if you repeat the same type of training day in and day out then you won’t see the results you want. What’s more, training too hard or too often may cause injury or illness.
E.g.: max exercise time in a day- Keep in mind the frequency, intensity & the time duration of exercise. Do not increase all of them together. Exercise no more than one hour three to five times a week. The rest and the recovery period is important as it gives you the adaptation energy or else you experience burn out. Also the chances of injuries are increased
What can over exercise lead to- problems?
E.g.: of how wrong clubbing of exercises can lead to problems…. hands, legs, abdomen…. –
make sure that you work pair bigger & smaller muscle groups also work the agonist & its antagonist. Because if you keep on working on only one muscle and neglect its opposite muscle, it can lead to imbalance & hence injuries. E.g. if you work on abdomen, make sure to work on back muscles also to avoid back problems.

Women are scared to take up weight training because they feel that they will bulk up if they do so. But the fact is that they should not be scared to take up weight training. In fact, weight training is often the easiest and quickest way for women to look leaner, more sculpted and toned. You’d have to be taking steroids to achieve the bulked-up look most body builders have, so don’t be afraid of weights. I encourage you to incorporate strength training twice a week into your exercise program because it will help protect you from injury, tone your muscles, help prevent osteoporosis and burn excess body fat, even when you are resting.

Some people do not consider strength training as cardio activity. They do not realize that strength training (weight training) is actually an excellent way to work the heart and lungs. Next time you’re in the gym, try doing a slow set of squats, lunges or press-ups and see how you can take your heart rate to new heights. Another easy way to get your heart rate racing is by doing press ups over your head with a body bar or light dumbbells.

People workout religiously for two hours and then cannot suppress their craving for sweets or junk food. My advice to you is that you are what you eat. Nothing can change that. If you try to make up for sloppy eating habits through exercising more or at a higher intensity, you’ll probably overtrain and be more likely to injure yourself. You’ll probably also feel frustrated because you won’t be seeing the desired results. The only way to maintain weight and be fit is by sticking to a healthy exercise program and eating nutritiously. You simply can’t do one or the other and expect to look and feel great. If you eat little and often (about four or five mini meals a day), include a balance of protein, fruit and vegetables and carbs in your diet, and drink lots of water you’ll feel energized for your workouts and look and feel your best.

Another common myth is that sitting in the sauna will help to burn fat. Saunas are great for one thing: releasing muscle tension. This is a great way to spend five minutes relaxing after a tough workout. However, sitting in the sauna depletes your body of water and, if these fluids are not replenished, can cause dehydration. It’s important to drink lots of water before and after you sit in the sauna, and while it might be an enjoyable experience it won’t help you burn fat.

Often times, aging people blame slow metabolism as the cause of gaining weight. Do not blame slow metabolism for weight gain. Actually, hundreds of research studies have shown that the slow down in metabolism is due to a loss of muscle tissue. And the loss of muscle tissue is directly related to a lack of hard physical activity!

Pastas and breads are considered fattening. The fact is anything is fattening! Lettuce can be stored as fat! Any food or drink, which contains calories, can be stored as body fat if it causes your blood sugar levels to exceed what the body needs at that time. Bread and pasta are actually great sources of complex carbohydrate! The key is how much you eat and when you eat it.

People think that eating after 7PM will make them fat. It all depends on whether or not the body needs that amount of calories at that time. Keep in mind your body is constantly burning calories, 24 hours per day, just the amount varies.

What they told you about breathing and exercise is wrong…
According to common wisdom, you should exhale (breath out) during the most strenuous phase of an exercise, and inhale (breathe in) during the easier phase.
We hear, for example, that when performing the bench press, one should exhale upon the exertion. During the abdominal curl, most people are told to breathe out as they contract their abdominals (as the upper body leaves the floor). Then, you’re supposed to breathe in as you return to the starting position.
This advice is rarely questioned. But is it correct? Does a “right” or “wrong” way to breathe really exist? And what evidence is it based on?

Breathing
Breathing is much more than a way to take in oxygen and get rid of carbon dioxide. It forms the foundation for correct exercise technique. Unfortunately, much of the common wisdom about breathing and exercise is misguided.

How to burn fat faster without spending longer in the gym…
Many people point to a lack of time as the reason why they can’t stick to a regular exercise routine. That’s why books such as 8 Minutes in the Morning or The Slow Burn Fitness Revolution have become so popular. They promise to help you get in shape in less time and with less effort.
One simple way to cut down on the time you spend in the gym is to increase the density of your workout. Workout density is a measure of the amount of work performed in a specific time period. Don’t worry if it sounds too complicated. Increasing workout density is actually quite easy when you use supersets.
Most weight-training routines require that you perform one set of a given exercise, rest for a minute or two, then return to the same exercise. And it’s this rest period between sets that takes up a lot of time.
With supersets, you move quickly from one exercise to another, with little or no rest between. In other words, rather than resting between sets, you perform an exercise for another muscle group.
Depending on who you talk to, you might also hear supersets called compound sets or staggered sets. They’re all variations on the same theme.
Supersets usually involve several sets of two exercises for opposing muscle groups, such as the biceps curl and triceps dip. A compound set is a superset for the same muscle group (such as two back-to-back exercises for your biceps).
With staggered sets, you do an exercise for one muscle group and then, with little or no rest, perform an exercise for a muscle group (usually a smaller one) in a different part of the body. As an example, you might alternate squats with dumbbell curls.
One of the main benefits of a weight-training routine that includes supersets is that it raises your metabolic rate in the hours after exercise. Studies also show a shift in substrate oxidation, which means that you’re also burning more fat.
So, one of the ways to make sure your metabolism stays elevated after exercise is to keep your rest periods between sets relatively short.
If you find it hard to fit weight training into your day, try increasing the density of your workout by using supersets or staggered sets. It’s a very simple way to boost your metabolic rate and burn fat faster without spending longer in the gym.

Belly fat and how to beat it…
Of all the e-mails I get sent every day, by far the most common – from men and women alike – are questions about how to lose stubborn belly fat.
A pot belly… love handles… the spare tire… call it what you will. It seems to be the area of your body that you’d really like to do something about.
Belly fat
Not only is a firm, flat stomach the ultimate symbol of sex appeal, researchers have found that losing abdominal fat is one of the most important steps you can take to stay healthy for life.
Most people realize that excess fat is unhealthy, but the key is where the fat is distributed. People with apple-shaped bodies (fattest in the abdomen) have a greater risk of heart disease and diabetes than those with pear shapes (fattest in the hips, buttocks, and thighs).
What is inflammation and why should you care?
Most doctors will tell you that the best way to avoid a heart attack is to lower your cholesterol. What they won’t tell you is that routine cholesterol tests identify less than half of all patients who are at risk for heart disease.
In other words, a patient can receive a “normal” cholesterol reading one day and still suffer a heart attack the next. The truth is that many cardiologists believe we should be looking beyond cholesterol.
As scientists delve deeper into the fundamental causes of heart disease and other illnesses, they are starting to see links to an age-old defense mechanism called inflammation – the same biological process that causes the redness, swelling and pain if you cut a finger
One way to test for inflammation is to measure levels of C-reactive protein in the blood. Elevated levels of C-reactive protein are linked with a higher than average risk of heart disease.
What’s interesting is that higher C-reactive protein levels are linked with body fat, especially the belly fat stored around your waist. Fat in the midsection is stored deeper inside your body, in and around the liver and other organs. It’s called visceral fat. Fat in the hip and thigh region is mainly stored just under the skin. This is called subcutaneous fat.
It won’t surprise you to learn that the best way to lose abdominal fat is to eat right and exercise regularly. And there’s a growing body of research showing that the fastest way to burn off the fat from your belly is with a combination of weight-training and aerobic exercise.
Belly fat is stored energy. To get rid of the fat, you have to burn more energy (calories) than you eat on a regular basis. Abdominal exercises like crunches and sit-ups won’t burn as many calories as a properly designed fat-burning exercise program In other words, hundreds of sit-ups won’t make much difference to the appearance of your waist and stomach if your abdominal muscles are hidden under a layer of fat.
The truth is, getting six-pack ‘killer’ abs has almost nothing to do with training. It has everything to do with low body fat. I still believe that developing the abdominal muscles is easy. The hardest part is getting your body fat low enough for your abs to show.

Aerobics- the wrong ways and postures. Be very aware of your posture while exercising. Keep your bas tight, back straight, chest up & lifted, hips tucked in. always land on your toes & make sure to roll down the heels so that the full foot absorbs the shock. Be sure to properly warm up because this increases the body temperature & hence exchange of blood to the working muscles. It also prepares the body for the upcoming activities and prevents post exercise soreness.

Box on clothes to wear- from undergarments to shoes. Always choose the right shoe suitable for a particular activity. Aerobics, e.g. involves not only traveling forward but also lateral moves. Hence while choosing shoe for aerobics, make sure that it provides you with good ankle support, arch support, and good cushioning and forefoot flexibility. It should be light & breathable. This means that it should be able to absorb not only the shock on the joints but also the sweat. Similarly for clothes, choose clothes that are loose, comfortable and absorb sweat. Go for right sports wear. They will definitely give you confidence to perform better. Wrist & headbands also help you to absorb sweat. For people with short hair, headbands come handy.

Myths associated with exercises

with 2 comments

“Almost everything they told you about diet and exercise is wrong…”

HAVE you been taking fat burners, exercising religiously and dieting — all at the same time — and you’re still having a hard time trying to figure out how to get in shape?
When you boil it down, the most important ingredient in building a better body is the information that shows you how to do it. There are tricks, rules and secrets to everything — from baking good bread to getting the body you want.
I present the best information to you in a way that you can understand and act on.

People think that they will I get stronger & fitter with five, six hours of training everyday and can repeat same exercises every day. The fact is that your muscles actually become stronger and more toned while you rest and recuperate from training. Think of all exercise as a kind of stress on your body and the process of getting fit as an adaptation to this stress. If you never take a break from exercising or if you repeat the same type of training day in and day out then you won’t see the results you want. What’s more, training too hard or too often may cause injury or illness.
E.g.: max exercise time in a day- Keep in mind the frequency, intensity & the time duration of exercise. Do not increase all of them together. Exercise no more than one hour three to five times a week. The rest and the recovery period is important as it gives you the adaptation energy or else you experience burn out. Also the chances of injuries are increased
What can over exercise lead to- problems?
E.g.: of how wrong clubbing of exercises can lead to problems…. hands, legs, abdomen…. –
make sure that you work pair bigger & smaller muscle groups also work the agonist & its antagonist. Because if you keep on working on only one muscle and neglect its opposite muscle, it can lead to imbalance & hence injuries. E.g. if you work on abdomen, make sure to work on back muscles also to avoid back problems.

Women are scared to take up weight training because they feel that they will bulk up if they do so. But the fact is that they should not be scared to take up weight training. In fact, weight training is often the easiest and quickest way for women to look leaner, more sculpted and toned. You’d have to be taking steroids to achieve the bulked-up look most body builders have, so don’t be afraid of weights. I encourage you to incorporate strength training twice a week into your exercise program because it will help protect you from injury, tone your muscles, help prevent osteoporosis and burn excess body fat, even when you are resting.

Some people do not consider strength training as cardio activity. They do not realize that strength training (weight training) is actually an excellent way to work the heart and lungs. Next time you’re in the gym, try doing a slow set of squats, lunges or press-ups and see how you can take your heart rate to new heights. Another easy way to get your heart rate racing is by doing press ups over your head with a body bar or light dumbbells.

People workout religiously for two hours and then cannot suppress their craving for sweets or junk food. My advice to you is that you are what you eat. Nothing can change that. If you try to make up for sloppy eating habits through exercising more or at a higher intensity, you’ll probably overtrain and be more likely to injure yourself. You’ll probably also feel frustrated because you won’t be seeing the desired results. The only way to maintain weight and be fit is by sticking to a healthy exercise program and eating nutritiously. You simply can’t do one or the other and expect to look and feel great. If you eat little and often (about four or five mini meals a day), include a balance of protein, fruit and vegetables and carbs in your diet, and drink lots of water you’ll feel energized for your workouts and look and feel your best.

Another common myth is that sitting in the sauna will help to burn fat. Saunas are great for one thing: releasing muscle tension. This is a great way to spend five minutes relaxing after a tough workout. However, sitting in the sauna depletes your body of water and, if these fluids are not replenished, can cause dehydration. It’s important to drink lots of water before and after you sit in the sauna, and while it might be an enjoyable experience it won’t help you burn fat.

Often times, aging people blame slow metabolism as the cause of gaining weight. Do not blame slow metabolism for weight gain. Actually, hundreds of research studies have shown that the slow down in metabolism is due to a loss of muscle tissue. And the loss of muscle tissue is directly related to a lack of hard physical activity!

Pastas and breads are considered fattening. The fact is anything is fattening! Lettuce can be stored as fat! Any food or drink, which contains calories, can be stored as body fat if it causes your blood sugar levels to exceed what the body needs at that time. Bread and pasta are actually great sources of complex carbohydrate! The key is how much you eat and when you eat it.

People think that eating after 7PM will make them fat. It all depends on whether or not the body needs that amount of calories at that time. Keep in mind your body is constantly burning calories, 24 hours per day, just the amount varies.

What they told you about breathing and exercise is wrong…
According to common wisdom, you should exhale (breath out) during the most strenuous phase of an exercise, and inhale (breathe in) during the easier phase.
We hear, for example, that when performing the bench press, one should exhale upon the exertion. During the abdominal curl, most people are told to breathe out as they contract their abdominals (as the upper body leaves the floor). Then, you’re supposed to breathe in as you return to the starting position.
This advice is rarely questioned. But is it correct? Does a “right” or “wrong” way to breathe really exist? And what evidence is it based on?

Breathing
Breathing is much more than a way to take in oxygen and get rid of carbon dioxide. It forms the foundation for correct exercise technique. Unfortunately, much of the common wisdom about breathing and exercise is misguided.

How to burn fat faster without spending longer in the gym…
Many people point to a lack of time as the reason why they can’t stick to a regular exercise routine. That’s why books such as 8 Minutes in the Morning or The Slow Burn Fitness Revolution have become so popular. They promise to help you get in shape in less time and with less effort.
One simple way to cut down on the time you spend in the gym is to increase the density of your workout. Workout density is a measure of the amount of work performed in a specific time period. Don’t worry if it sounds too complicated. Increasing workout density is actually quite easy when you use supersets.
Most weight-training routines require that you perform one set of a given exercise, rest for a minute or two, then return to the same exercise. And it’s this rest period between sets that takes up a lot of time.
With supersets, you move quickly from one exercise to another, with little or no rest between. In other words, rather than resting between sets, you perform an exercise for another muscle group.
Depending on who you talk to, you might also hear supersets called compound sets or staggered sets. They’re all variations on the same theme.
Supersets usually involve several sets of two exercises for opposing muscle groups, such as the biceps curl and triceps dip. A compound set is a superset for the same muscle group (such as two back-to-back exercises for your biceps).
With staggered sets, you do an exercise for one muscle group and then, with little or no rest, perform an exercise for a muscle group (usually a smaller one) in a different part of the body. As an example, you might alternate squats with dumbbell curls.
One of the main benefits of a weight-training routine that includes supersets is that it raises your metabolic rate in the hours after exercise. Studies also show a shift in substrate oxidation, which means that you’re also burning more fat.
So, one of the ways to make sure your metabolism stays elevated after exercise is to keep your rest periods between sets relatively short.
If you find it hard to fit weight training into your day, try increasing the density of your workout by using supersets or staggered sets. It’s a very simple way to boost your metabolic rate and burn fat faster without spending longer in the gym.

Belly fat and how to beat it…
Of all the e-mails I get sent every day, by far the most common – from men and women alike – are questions about how to lose stubborn belly fat.
A pot belly… love handles… the spare tire… call it what you will. It seems to be the area of your body that you’d really like to do something about.
Belly fat
Not only is a firm, flat stomach the ultimate symbol of sex appeal, researchers have found that losing abdominal fat is one of the most important steps you can take to stay healthy for life.
Most people realize that excess fat is unhealthy, but the key is where the fat is distributed. People with apple-shaped bodies (fattest in the abdomen) have a greater risk of heart disease and diabetes than those with pear shapes (fattest in the hips, buttocks, and thighs).
What is inflammation and why should you care?
Most doctors will tell you that the best way to avoid a heart attack is to lower your cholesterol. What they won’t tell you is that routine cholesterol tests identify less than half of all patients who are at risk for heart disease.
In other words, a patient can receive a “normal” cholesterol reading one day and still suffer a heart attack the next. The truth is that many cardiologists believe we should be looking beyond cholesterol.
As scientists delve deeper into the fundamental causes of heart disease and other illnesses, they are starting to see links to an age-old defense mechanism called inflammation – the same biological process that causes the redness, swelling and pain if you cut a finger
One way to test for inflammation is to measure levels of C-reactive protein in the blood. Elevated levels of C-reactive protein are linked with a higher than average risk of heart disease.
What’s interesting is that higher C-reactive protein levels are linked with body fat, especially the belly fat stored around your waist. Fat in the midsection is stored deeper inside your body, in and around the liver and other organs. It’s called visceral fat. Fat in the hip and thigh region is mainly stored just under the skin. This is called subcutaneous fat.
It won’t surprise you to learn that the best way to lose abdominal fat is to eat right and exercise regularly. And there’s a growing body of research showing that the fastest way to burn off the fat from your belly is with a combination of weight-training and aerobic exercise.
Belly fat is stored energy. To get rid of the fat, you have to burn more energy (calories) than you eat on a regular basis. Abdominal exercises like crunches and sit-ups won’t burn as many calories as a properly designed fat-burning exercise program In other words, hundreds of sit-ups won’t make much difference to the appearance of your waist and stomach if your abdominal muscles are hidden under a layer of fat.
The truth is, getting six-pack ‘killer’ abs has almost nothing to do with training. It has everything to do with low body fat. I still believe that developing the abdominal muscles is easy. The hardest part is getting your body fat low enough for your abs to show.

Aerobics- the wrong ways and postures. Be very aware of your posture while exercising. Keep your bas tight, back straight, chest up & lifted, hips tucked in. always land on your toes & make sure to roll down the heels so that the full foot absorbs the shock. Be sure to properly warm up because this increases the body temperature & hence exchange of blood to the working muscles. It also prepares the body for the upcoming activities and prevents post exercise soreness.

Box on clothes to wear- from undergarments to shoes. Always choose the right shoe suitable for a particular activity. Aerobics, e.g. involves not only traveling forward but also lateral moves. Hence while choosing shoe for aerobics, make sure that it provides you with good ankle support, arch support, and good cushioning and forefoot flexibility. It should be light & breathable. This means that it should be able to absorb not only the shock on the joints but also the sweat. Similarly for clothes, choose clothes that are loose, comfortable and absorb sweat. Go for right sports wear. They will definitely give you confidence to perform better. Wrist & headbands also help you to absorb sweat. For people with short hair, headbands come handy.