Ten Myths About Training Preventing You From Creating A Toned Body
1) The first and most popular myth looks like this -- train every day. Perhaps you will become slim, but this is not quite right. What's the catch here? Everything needs rest, both you and your muscles. Yes, you can distribute the load. But if you are not a professional performing athlete with a team that's engaged in your recovery, this is optional. At a minimum, you need to rest the central nervous system and ligaments.
If you plow in the gym every day, there will be no time for recovery. Sooner or later, there will come a time when you will not be able to lift your legs out of bed. You don't need to do this. You want to train "smart," alternate workouts, loads, and the rest of the time let your muscles rest and recover, then you will definitely see a better result.
2) You need to find out the "secret complex" of exercises, and only it will help you lose weight or gain weight. Unfortunately, there are no mystery workouts, and you can get in good shape using even 3-5 ordinary basic exercises.
If someone offers to lose 15 kilograms in a month, gain a mountain of muscles with the help of some unique workouts that you will not find anywhere else, and never run from this trainer while you have health and strength.
3) The belief is that doing cardio long and hard with a low load, fat will burn like a chip in a fire. This myth is a blatant lie - when losing weight, the number of calories spent is primarily significant. So the faster you pedal, the more calories you will burn.
It is too hard to maintain a high load constantly. The body is exhausted, your strength leaves you, and every next movement is complicated, respectively. You might burn calories for a long time only with a relatively low load. Conclusion -- balance is crucial in training, do not overdo it with the weight. But you should not pedal the simulator as if you are on a walk. The result will be close to zero.
4) If you want to lose weight, do not give up strength training. Much losing weight is wary of power, thinking that it will look even fuller. No, strength training helps to maintain muscle mass. And this is what you need to burn fat. All this works if there is a shortage of calories. It is strength training that helps to stay in your weight, removing fat from the abdomen, sides, and thighs, and in its place to form an attractive and elastic relief.
5) The myth is associated with local fat burning. You can not burn fat on your stomach if you pump the press, as well as you can not remove the sides, making bends with dumbbells (the sides will increase). Fat cells are distributed throughout the body. If you want to lose weight in one place, you will have to lose weight everywhere and consume fewer calories than you spend.
6) The myth is known to many; only the gym helps find the perfect shape, there is no sense in-home training. It's easier for many people to study at home because some are shy of prying eyes, afraid of ridicule because of perhaps not the best figure or their inexperience. There is no time to go to the gym, someone has small children who have no one to leave with, and somewhere there is simply no gym.
If you don't want or can't go to a fitness club-work out at home, eat right, and the figure of your dreams will become a reality. Your desire, a reasonable approach will help you get the most out of the progress in training.
7) The myth sounds simple -- no pain, no results. If you feel pain after training, not the tightness that passes after a couple of days, namely pain, you are probably doing something wrong. Pain after exercise is more of a signal about the muscle stress that the body has experienced. Do not overdo it with training. Increase the load gradually, and the body will get used to the exercises that you do.
You need to increase the training time periodically, diversify exercises, and alternate muscle groups but do not do it abruptly and immediately. The result can be without pain if you do everything correctly. We are focused on the long-term effect. And the tightness in the muscles, even for most beginners, passes a few weeks after the start of regular training.
Myth number 8-muscles grow only with large weights and a small number of repetitions. But small weights and numerous repetitions are also effective. The main thing is to perform the exercise until the muscles are tired. Ten to fifteen repetitions are enough to achieve the perfect balance between muscle tension and metabolic stress. And even so, after a while, you will be able to boast of a beautiful relief.
9) The penultimate myth -- strength training kills joints. What will they not come up with? For example, not to squat and not do a deadlift. Studies of scientists and the experience of former athletes confirmed degenerative changes in the joints in only five out of 25 people; that is, only 20% had osteoarthritis, which is significantly different from the indicators of people who do not play sports at all (more cases).
Some diseases are brought by age, lifestyle, and not stress. The harm from exercise will only be if you are poorly warmed up before training, regularly violate the technique, or take a weight that you are not ready for yet. Train properly and be healthy and full of energy.
10) The final myth looks like this: if you stop pumping, the muscles will turn into fat. Your muscles do not turn into fat exactly like bones do not turn into muscles; nature did not intend it that way. The reason for such a myth is that stopping strength training leads to weight gain. You stop doing calories that are no longer consumed. So you should not be surprised that a deflated ball is reflected in the mirror instead of tightened muscles.
After three weeks of no training, the muscle mass begins to decrease imperceptibly, literally dissolves in the body. After seven weeks without training, 40% of the muscle mass goes away, the relief becomes soft and loose, and it seems to you that the muscles have turned into fat. But, these terms depend on the length of regular training and the type of these classes.
To avoid this, if you can not continue training in the same mode, save muscle fibers, you need to reduce the number of calories consumed. It will not work to remain the same muscular and fit without exercise, but it is quite possible to maintain a slim figure and not swim fat.