10 Myths About Weight Training You Still Believe
Currently, there are mixture involving science and the main ways to build muscle quickly. The goal was to make an in-depth analysis of some of the biggest myths of weight training, on training and nutrition to find which ones work and which in fact are nothing more than rumors. In this selection are highlighted 10 myths about weight training that you still believe.
The longer the time between the last meal and bedtime, more muscle will be burned when the lie. This is why those protein slow digestion before the deep sleep. This myth is the easiest to find. Besides being good to eat at night it is crucial basically give the body some protein to eat at night. It is at this time of rest that muscles grow and need them.
Australian researchers have done studies on this, and concluded that only do a series of exercises to the point of failure is ideal, without getting to this point at all.
If the person is training for strength, the indication is to make just a series of exercise to the point of failure and no more. To build muscle, you can make the most of the series to safety failed in method called Coaching Principles Weider.
Sugary foods cause high insulin levels when consumed. This in turn causes the body to pump blood sugar until the muscle absorbs and inventory excess fat.
Unfortunately, insulin also causes the fat cells take that same sugar and make it fat covering the muscles. Avoid sugar, except after training when it is possible to eat 40 to 100 grams of food or drink sugar-laden along with 40 grams of protein shake.
Their ability to digest protein dependent on the skills of the gastrointestinal tract, the body needs, the amount of protein that has been consumed recently, and how much is getting carbohydrates and fats.
There is actually a limitation of the amount of protein that the body can digest at a certain time, but try to say that 30 grams is ideal for all is incorrect. 1 to 1.5 grams of protein per 0.45kg of body weight is a good amount for a person who is up to 6 meals a day.
While it is true that it is difficult to build muscle when the person is restricting calories, enough to lose fat, gain muscle is not impossible. It is possible to do this when the protein intake is high enough carbohydrates are cut and the person eats enough protein at least 4 times a day.
The individual can lose fat and build muscle at the same time as it is possible to work the stomach and hit on the head at the same time. By eating the right way, it's doable, and both goals are achieved.
In Japan, researchers found that performing cardio exercise after weight training caused a significant increase in fat burned when compared to doing cardio first.
The indication is to go ahead and do cardio last, because it is the best way to accomplish things. Science supports this method fully to building muscle and losing fat efficiently.
There is only one type of fat that is really bad, trans fat. Ideally get away from trans fats, but make sure to get around 30% of total fat calories with about a third of that being saturated fat, a third of monounsaturated fat and one third of omega-3 fat.
Despite what many people may believe, there was no study or research that shows that stretching before a workout does something to lessen the damage to the whole. Furthermore, no research showing that do static stretching before training can reduce resistance.
The indication is to eliminate the pre-workout stretching, and reserve it for after the session was over. And hold each stretch for about 30 seconds, and if you really have to do a pre-workout stretching, make sure that it is dynamic and not static. One example is the heating.
It is true that the series less than 8 reps are best for strength, research confirms this, but it is important to point out that is not the case for muscle growth necessarily. Often force does not mean muscles. How puny you've seen at the gym lifting weights incompatible with the physical size of it? He has strength, not muscles.
The low repetition series train the muscles nerves to fire more quickly, more in sync, which is a key component of muscle growth. Heavy training is not only unnecessary for growth, it is not as effective as making in larger numbers of repetitions.
DOMS, DOMS is a symptom of natural processes of muscle recovery and growth. One study showed that when people exercise two days after an intense workout, that feels DOMS, while still sore, your cortisol levels were significantly lower than the first workout and your testosterone was marginally higher. Therefore, the training was extremely positive, but must respect the rest period.
And that has been researched and shown that one must usually have 48 to 72 hours between workouts to recover fully before training again. This has nothing to do with being sore, and is valid if the person is sore or not.
10 Myths About Weight Training You Still Believe
10° Do not eat in the night
The longer the time between the last meal and bedtime, more muscle will be burned when the lie. This is why those protein slow digestion before the deep sleep. This myth is the easiest to find. Besides being good to eat at night it is crucial basically give the body some protein to eat at night. It is at this time of rest that muscles grow and need them.
9° You have to train until your muscles fail
Australian researchers have done studies on this, and concluded that only do a series of exercises to the point of failure is ideal, without getting to this point at all.
If the person is training for strength, the indication is to make just a series of exercise to the point of failure and no more. To build muscle, you can make the most of the series to safety failed in method called Coaching Principles Weider.
8° Sugars are bad
Sugary foods cause high insulin levels when consumed. This in turn causes the body to pump blood sugar until the muscle absorbs and inventory excess fat.
Unfortunately, insulin also causes the fat cells take that same sugar and make it fat covering the muscles. Avoid sugar, except after training when it is possible to eat 40 to 100 grams of food or drink sugar-laden along with 40 grams of protein shake.
7° Your body is able to digest only 30 grams of protein each meal
Their ability to digest protein dependent on the skills of the gastrointestinal tract, the body needs, the amount of protein that has been consumed recently, and how much is getting carbohydrates and fats.
There is actually a limitation of the amount of protein that the body can digest at a certain time, but try to say that 30 grams is ideal for all is incorrect. 1 to 1.5 grams of protein per 0.45kg of body weight is a good amount for a person who is up to 6 meals a day.
6° Build muscle and lose fat at the same time it is impossible
While it is true that it is difficult to build muscle when the person is restricting calories, enough to lose fat, gain muscle is not impossible. It is possible to do this when the protein intake is high enough carbohydrates are cut and the person eats enough protein at least 4 times a day.
The individual can lose fat and build muscle at the same time as it is possible to work the stomach and hit on the head at the same time. By eating the right way, it's doable, and both goals are achieved.
5° You have to do cardio before weight exercises
In Japan, researchers found that performing cardio exercise after weight training caused a significant increase in fat burned when compared to doing cardio first.
The indication is to go ahead and do cardio last, because it is the best way to accomplish things. Science supports this method fully to building muscle and losing fat efficiently.
4° The fat in the diet is not good
There is only one type of fat that is really bad, trans fat. Ideally get away from trans fats, but make sure to get around 30% of total fat calories with about a third of that being saturated fat, a third of monounsaturated fat and one third of omega-3 fat.
3° Stretching before workout
Despite what many people may believe, there was no study or research that shows that stretching before a workout does something to lessen the damage to the whole. Furthermore, no research showing that do static stretching before training can reduce resistance.
The indication is to eliminate the pre-workout stretching, and reserve it for after the session was over. And hold each stretch for about 30 seconds, and if you really have to do a pre-workout stretching, make sure that it is dynamic and not static. One example is the heating.
2° Growth comes only with heavy workout
It is true that the series less than 8 reps are best for strength, research confirms this, but it is important to point out that is not the case for muscle growth necessarily. Often force does not mean muscles. How puny you've seen at the gym lifting weights incompatible with the physical size of it? He has strength, not muscles.
The low repetition series train the muscles nerves to fire more quickly, more in sync, which is a key component of muscle growth. Heavy training is not only unnecessary for growth, it is not as effective as making in larger numbers of repetitions.
1° Train when aching is useless
DOMS, DOMS is a symptom of natural processes of muscle recovery and growth. One study showed that when people exercise two days after an intense workout, that feels DOMS, while still sore, your cortisol levels were significantly lower than the first workout and your testosterone was marginally higher. Therefore, the training was extremely positive, but must respect the rest period.
And that has been researched and shown that one must usually have 48 to 72 hours between workouts to recover fully before training again. This has nothing to do with being sore, and is valid if the person is sore or not.
10 Myths About Weight Training You Still Believe
Reviewed by Cat Chords
on
3:49:00 PM
Rating:
Reviewed by Cat Chords
on
3:49:00 PM
Rating:
