Top 6 Sources of Fitness Myths

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6 sources of bodybuilding myths

  1. Websites and Magazine Editors:

    Without a doubt, magazines and websites can be a popular source of bodybuilding myths. Sometimes the story will just have it’s facts wrong. Or it might be an editorial. More often than not, editors have to take an old story and put some popular spin on it to make it more interesting.

    Pick up an issue of Cosmo, Us, People or look at back issues of most popular fitness magazines. How many times have you seen a new twist or angle put on the ever popular, “Arnold’s Arm Routine.”

    It’s part of life to re-create, re-package and enhance old stories. Just keep in mind that myths can start anywhere.

  2. The “I Feel It” Syndrome:

    Just because it worked for me, doesn’t mean it works for you. This can apply to training programs or supplements. The “I Feel It Syndrome” simply doesn’t take into account the Principle of Individual Differences. Everybody is slightly different. If a beginning builder happens to respond very well to some strange exercise (not taking into account they are new and will almost respond to anything) doesn’t make that exercise or routine one that will work for everybody.

  3. The “Big Guy” Syndrome:

    A younger bodybuilder might look up to the biggest guy in the gym, but without knowing how the big guy got big… it can be a real source of myths. How he or she got big might be 1) hard work and dedication 2) genetics 3) drugs 4) combination of all the suggested. The person asking simply doesn’t really know how they got bigger and most likely it will be a combination of hard work and dedication along with some psuedo-scientific explanation of their training.

  4. Supplements Salespeople:

    How many supplements have over 300 peer reviewed and published studies behind them from various sources? Not many. Supplement salespeople have a clear agenda to push their products. Which is fine expect you don’t know what they are thinking, their agenda or if they have some quota to fill. Just keep in mind they may or may not know what they are talking about. Keeping yourself informed will help you make the right choices and help them direct you to what you want.

  5. Equipmenet Salespeople:

    Similar to the supplement salespeople, how many highly training equipment sales people are fully aware of biomechanics and how exercises related to the body? Not a whole lot. You could get an entirely different story about muscle building from a Bowflex salesperson over a person at Sears who wants to sell you a weight stacked machine. You can easily fall prey to the machines vs. free weights myths right here.

  6. Podcasters:

    Heck, I’ll put myself on the chopping block here. With the Internet being so popular and everybody having a microphone, all of us who podcast about fitness can spread myths or be a new source of a myth. Much like website or magazine editors, we want readers and listeners and might put new slants on old stories. Hopefully you will research things for yourself, get other opinions, check with your doctor if necessary and edcuate yourself so that you can make informed choices. Even my podcast is simply there to help you learn to love to learn.


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How to Stay Motivated (Short Term)

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Here’s some tips to help you get motivated to get to the gym in the short term. This list is not all inclusive but it does have some things you can use to keep yourself going to the gym long after the New Year’s crowed has quit.

Set Small Goals:

Sometimes it much easier to think of getting around the next corner then it is to look at the big picture. When I hiked Yosemite’s Half-Dome, I used many small goals to keep me going. Rather then look at my final objective all the time, I used land markers to keep me going from one point to another. A technique you can use at the gym. Set weekly goals (1 lb a week) rather then looking at what you want to accomplish a year from now.

Photos:

Pictures can be very inspirational! Regardless of what you think of those magazines, having a picture to look at is helpful in letting your mind capture an image of what you want. Once your mind has the image, you will start to take actions in life to accomplish that. I recall when I wanted my first motorcycle, I used visualizaton techniques. I kept looking at the pictures over and over each night. Eventually I got my motorcycle! This worked for getting a new car, a house and just about everything else. Once I could visualize what I wanted, my mind helped take actions to set my body in motion.

Music:

A classic motivator. Personally it distracts me. But for many, their favorite mix jam is just what they need to get into the zone and feel amped up. If you like music and it doesn’t bother you at all, then consider it for an extra boost when you don’t feel like working out. Music can easily put you into the mood.

Workout Partners:

The best motivation is somebody else with a like goal that wants to accomplish what you want as well. When you feel down and out and not really into it, this person might pull you along. When you can’t get that last rep out, they are there to give you a spot. It’s so much easier to have a training partner you can trust that motivates you. If they are a little competitive that might not hurt either. You can both use each other’s energy to push yourself. When you are accountable for something, it’s harder to back out.

Classes:

Many people want to workout but feel without structure, they just get lost and bored. Being in a class can really help focus in on your goals with structured objectives in mind. If you don’t like working out alone, a class might be an idea option. Especially when you don’t know where to being and you like the idea of instruction.

Personal Trainer:

A times they get a bad rap, but if you find a good one, then paying for a mentor is precisely what you need. Shelling out $70 or more for a package of training sessions can really motivate you to keep going. They are also your paid training partner. They can help push you and adjust your program for progressive resistance and growth. Not only are you accountable (spending money) but a good personal trainer can help design you a program and nutritional plan that meets your needs. Everybody should have a personal trainer at some point. Their watchful eye on your exercise form is critical as well. Not all personal trainers are worth their weight in gold so be aware and find somebody you like and trust.

New Routines:

One of my favorite motivational techniques is to try something new. When your routine becomes boring and stagnent, there’s nothing like trying new stuff to spice it up and keep you interested. You are engaging in fitness for life. That doesn’t mean you have to do the same old boring routine for the rest of your life! Having a new plan of action can keep you mentally fresh and your body challenged.

These are just some of the techniques you can use to keep yourself motivated in the short term. How to make it to the gym day in and day out no matter what the weather is like or how you feel (unless you are sick of course).


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The 4 Rules of Performance Nutrition… 98% Of You Aren’t Doing These

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If you are trying to build up muscle or burn off the fat and your eating habits are not optimal… this letter is for you. It’s the 4 (four) Rules of Nutrition.

Normally I don’t like to use the word ‘rule’ as it sounds like I’m being an absolutist and it’s my way or the highway. That isn’t how I mean it at all. But generally speaking, if you aren’t doing these 4 things when it comes to nutrition, you will not succeed at your performance goals.

What exactly is a rule?

“A generalized statement that describes what is true in most or all cases” – Dictionary.com

For starters, I’ve been receiving a whole lot of emails recently from people who are desperate to build muscle quickly or to burn off some fat for an event (wedding comes to mind). These people don’t track what they eat and have no idea about what to eat, when to eat or why eating
frequently would be something they would even want to do.

More often then not, when you mention frequent eating, the first response goes like, “There’s no way I can eat 5-6 big meals a day!”

Frankly, if you are not following these simple rules, it’s not really shocking you aren’t getting to where you want.

[Print this letter out NOW before you forget and for 2 days, monitor your own eating habits. If you are not following these rules, you have found a problem that you can easily solve without spending a dime.]

:: Nutrition Rule #1 ::

Always eat at least 5 times a day. Two or three meals simply isn’t enough. Two of the meals can be considered snacks as long as the nutrition ratios are correct as I’m about to describe in Rule 2.

Why is eating so frequently a must they ask?

* blood sugar levels will be controlled (you won’t be as famished as your friends who binge on anything in sight as they are starving*

* you will be feeding yourself protein throughout the entire day. This means you will be anabolic and supporting muscle growth (more muscle = leaner you). Your recovery will be better.

* body fat will not be stored but used as energy. By providing yourself with a steady flow of required calories thru the day, your body’s need to store it as fat will be reduced. Compared this to when you eat infrequently and your body detects this as a famine situation. At this point, too much of the food you consume is stored as fat.

:: Nutrition Rule #2 ::

In planning each of your daily meals (or snacks), a caloric ratio of approximately 1 part fat, 2 parts protein, and 3 parts carbohydrate is a good place to begin. What you will see in Rule 3 below, is this is just an estimate for average people. You can adjust this to fit your needs.
Keep in mind, you do not want to eliminate the healthy fats from your diet.

This rule preaches consuming enough protein to support muscle growth and enough carbohydrates to ensure you have fuel for your workouts and you are able to recovery.

Low glycemic carbs are optimal for the choices in this stage. Remember that carbohydrates are your body’s preferred fuel source!

:: Nutrition Rule #3 ::

Ask yourself, “What am I going to be doing in the next hour?” If you won’t be active, then lower the amount of carbs you consume; if you will be training, then bump up the carbs you will consume so you’ll have the energy to train. Alter your carbohydrate intake depending on your
anticipated activities.

Remember that low glycemic carbs are optimal for pre- workout consumption.

:: Nutrition Rule #4 ::

If you want to build muscle and lose fat at the same time? Pick a new goal.

Simply put:

Building muscle requires a calorie surplus.

Burning fat requires a calorie deficit.

As you can see, clearly the goals are in conflict. And while it’s true that beginners can do both (their bodies are easily changed) the rest of you will find this an inefficient task.

It’s best to alternate periods of negative calorie balance with periods of positive calorie balance You’ll ultimately build more muscle and burn more fat if you simply pick a single goal.

If you want to listen to a better explanation of this, feel free to crank up the speakers and listen at:

http://feeds.feedburner.com/bodybuildinglive?m=147

:: Secret Nutrition Rule 5 ::

I’m not entirely sure I agree with this one but it does make realistic sense to the common person who has a job, maybe married with kids and can’t be a full time cook or simply doesn’t have the time to prepare foods.

This rule says that it’s almost impossible to get all of the nutrients your body needs to remain healthy and active from food alone; especially if you are on some sort of diet. Therefore, it is important to supplement your diet with vitamins, minerals and carefully selected supplements.

Let’s get real here (I fully expect fall-out from this statement)… I’m not preaching you HAVE to take supplements. In fact, many programs out there including my own do not require it any way shape or form. And if you can carefully select your foods, you will be just fine.

Personally I know of one bodybuilder who doesn’t take any supplements and is ripped to sheds and his workouts make me cry. He’s dedicated and proves every time he steps into the gym, natural, supplement-free bodybuilding is the way to go.

But it’s crazy not to at least mention the arguments for this secret nutrition rule because as a bodybuilder myself with a life and who’s occasionally time constrained, these next points happen to most of us.

There’s not a person who’s reading this letter now that hasn’t felt like, no matter how hard you try, no matter how good a cook you are, or where you buy your food:

* You cannot always eat 5-6 times a day

* There are instances when your body might need a certain substance in greater amounts then you and provide with food alone

* Soil depletion has left some foods less nutritious then you would expect. If you shop organic and are extremely careful in your selection, you might avoid this but for us big stores discount shoppers, an apple isn’t always an apple.

* Periods of high stress sometimes lead to higher nutrient needs without an increase in caloric needs.

:: Additional Tips ::

* Eliminate the junk food. Refined sugars and processed foods are usually higher in fats. Neither of these things will be beneficial to you. All these foods really do is promote a rise in your blood sugar level and then a swift decline. You’ll end up hungrier than before.

* Drink plenty of water a day. A really quick formula is to drink 1/2 your body weight in ounces. Drink water during the day in 15 minute increments; not all at once. It replaces water lose from exercise and keeps you hydrated. Your body is 55-75% water you know!

* Determine your daily protein needs. As you know, protein is required for muscle growth. By ensuring that you are getting enough protein all throughout the day, you will keep your nitrogen levels high and your body in a anabolic (growth and repair) state.

* Consume foods higher in fiber. Not only does fiber help lower your cholesterol but it helps lower the glycemic response of some meals and aids in efficient digestion.

* Increase your lean body weight thru resistance training. The more muscle you have, the more calories you burn. The more calories you burn, the leaner you can be. If you want to burn more fat then build more muscle. By having more muscle, you also strengthen joints, tendons, ligaments and bones for greater overall health. Building muscle is a primary goal of any program! Even people who want to burn fat should build muscle as it aids in doing exactly that.


To learn more about these nutrition rules and the training rules, you’ll want to see what all the fuss is about in the Beginner’s Guide to Fitness and Bodybuilding. This 250 page jam-packed book is full of insights like this and any more that will get your the results you want today. Take a look at what it’s all about at: http://www.beginning-bodybuilding.com


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