Posts Tagged ‘fitness’
Nutritional Supplements: Find Out How to Get Started & Save Money
There is no short supply to the number of nutritional supplements that are available. In fact, if you are new to the game, it can be very overwhelming improving your health. There are some key basics that will help you sort through which vitamins and minerals you need and which you can skip.
- Determine what you need and your budget
- Research or ask an expert
- Find out if there are combination’s
Determine what you need:
Chances are you don’t need to take all the nutritional supplements available, and if you do, there may be a bigger problem brewing.
Much of the time, just trying to figure out where to start and what you need is overwhelming enough to stop thinking about the whole ordeal. But, it doesn’t have to be super complicated.
If you are on any medications, you will want to check with your doctor to make sure that there are not limitations or restrictions based on your individual health (this is a good idea even if you are not taking prescription medication). Sometimes a simple multi-vitamin is all you need.
Age and gender have an impact on the nutritional supplements you should take.
Most often, women supplement with calcium to help their bone integrity, or folic acid if they are planning a pregnancy. Men stay away from supplements that contain much iron.
Diet plays a role too. If your diet is void of certain vitamins and nutrients, you should consider taking a supplement that includes them. Before you do much research or questioning, it is a good idea to determine what your budget is so you can plan accordingly.
Research or ask an expert:
If you still don’t know which products you need, there are many resources to help you and make the whole process much easier. Finding a credible resource is not hard, you just have to ask some questions and look for some red flags.
If the person you are talking to seems to be selling you everything on the shelf, or only pushing ‘their brand,’ you should get a second opinion.
Having a rough idea of which nutritional supplements you may need and detailed information about your health history and diet, combined with the knowledge of an expert and you will be on the right track!
Find out if there are combinations:
Instead of taking a cabinet of individual supplements look for combination’s. A good multi-vitamin will take care of a lot of your needs and there are specific formulas, like joint formulas, that combine key supplements at specific ratios that will cut your bottle collection way down.
Once you have decided on the nutritional supplements that you’re going to take, keep them in a location that you will remember to take them. They will do you no good in the bottle!
One last tip. When you are taking your supplements, take them with food. Nutritional supplements are best absorbed by the body when there is food in your stomach.
With these basic steps you will be on your way to better health and have a better understanding of your health and how to stay in control.
Irwin Naturals: Total Body Supplements
When looking for total body supplements, you are probably looking for ones that will help you reach your fitness goals while maintaining or promoting total health (cardiovascular, joints, and tissue). Often times these total body supplements are all-natural and contain a variety of vitamins and minerals.
There are many companies that skimp on quality ingredients to feature ‘low-prices’ but you have to wonder with these products, what are you really getting? Irwin Naturals is one company that stands behind quality in developing top of the line total body supplements.
Irwin Naturals is so serious about quality, potency, bioavailability and absorption that they simply call it their mission. They invest heavily in research and developing quality, cutting edge formulas. In fact, their Liquid Soft-Gel technology, along with their bioperine-infused blends and their potent herbal extracts, has set a new “Gold Standard” in the industry.
For the past 15 years Irwin Naturals has been leading the development of nutritional supplements in state and around the world. They offer over one hundred unique products worldwide.
Some of their top products include:
IRWIN NATURALS Green Tea Fat Metabolizer
Regular price: $29.99
Sale price: $13.50
Green Tea Fat Metabolizer combines a highly concentrated form of green tea extract with a powerful blend of natural herbal boosters and nutrients. Green Tea Fat Metabolizer maximizes powerful thermogenic action in fast-acting Liquid Soft Gels that, when used with a reduced calorie diet and exercise plan, can help:
- Increase Calorie Burning
- Promote Energy
- Support Weight Management
IRWIN NATURALS Less-Stress Weight Control
Regular price: $23.95
Sale price: $12.50
Less-Stress Weight Control®- contains nutrients to help you better deal with stress-related cravings. This formula supports weight loss in three key areas:
- Stress Reduction – For thousands of years, magnolia bark has been used in Traditional Chinese Medicine to support relaxation and reduce stress.
- Herbal Support – Green tea is one of the most powerful antioxidants found in nature. Research suggests green tea may have a positive effect on weight management when combined with a healthy diet and exercise program.
- Enhanced Energy – Less-Stress Weight Control contains B-vitamins including thiamin, riboflavin, niacin, B6, B12, pantothenic acid and biotin. These essential nutrients are also required for the breakdown of fats and proteins.
IRWIN NATURALS 3-in-1 Joint Formula
Regular price: $31.95
Sale price: $20.95
3-in-1 Joint Formula® is a targeted formula that incorporates the latest clinical research with additional joint supporting nutrients. The nutrients in this formula support healthy joints in three distinct ways:
- Rebuild – The well-known ingredients of Glucosamine and Chondroitin are included in this formula at efficacious levels to help rebuild cartilage.
- Lubricate – Glucosamine strengthens joint cartilage, and Chondroitin sulfate is an important structural component of cartilage supplying joint lubrication for the cushioning effect. These two nutrients work together with MSM, an organic form of sulfur, to promote flexibility.
- Soothe – Boswellia serrata is a traditional Indian herb also known as Indian frankincense. Boswellic acids in this plant have been researched to inhibit production of leukotrienes which may lead to discomfort. Having strong joints is just one piece of the puzzle when it comes to mobility and comfort. Omega-3 oils work with other ingredients in this formula to lubricate tissues.
IDS Liquid Whey
IDS Whey protein has been a staple of liquid protein for the past couple of years. Ids Liquid protein is an easy, convenient way to take your protein with you no matter where you go. You don’t need to refrigerate it and it has a seal that you can open and close so you can save some for later.
Introducing one of the most convenient delivery of protein ever conceived! NEW WHEY liquid protein from IDS is revolutionizing protein supplementation! NEW WHEY delivers 25 grams of pure protein with no carbs or fat in a 3.4 ounce serving! Perfectly conceived convenience, consumed in as little as three seconds! With its patent pending virtually indestructible packaging, NEW WHEY can be taken anywhere conveniently and easily. No messy mixing of powders, & no messy clean up. NEW WHEY contains NO unnecessary calories seen in “Protein Bars”! NEW WHEY is the ideal protein supplement for people on the go!
New Whey Liquid Protein is the ultimate in convenient protein supplementation. Having a great taste and a serving size of about 3 ounces, New Whey is compact and refreshing. With no need for blending, refrigeration and virtually unbreakable packaging, New Whey is perfect for any on the go lifestyle.
Nutrition
New Whey Liquid Protein is the ultimate in convenient protein supplementation. Having a great taste and a serving size of about 3 ounces, New Whey is compact and refreshing. With no need for blending, refrigeration and virtually unbreakable packaging, New Whey is perfect for any on the go lifestyle.
New Whey Liquid Protein is made up of three proteins to achieve a patent-pending formula that is both highly bioavailable and complete. It is crucial that protein supplements are complete proteins, meaning it contains the appropriate amounts of all essential amino acids. Incomplete proteins are not capable of benefiting muscle growth. To achieve this high level of quality, all three protein sources in New Whey are enzymatically hydrolyzed or cut into peptides making the combination of proteins complete and more “bioavailable” than other any protein powder, bar or liquid on the market.
Why It Works
New Whey Liquid Protein is more bioavailable than regular whey, whether it is isolated or concentrated because of the speed in which whey passes through the stomach and small intestines. This high speed causes a significant amount of malabsorption. Additional malabsorption from existing whey drinks and bars is the result of the denatured protein molecules. What is Denatured protein? Denaturing occurs when the normal structure of the protein molecules are broken down into an abnormal structure as a result of heat or acid processing (typically for the purposes of pasteurizing or baking protein drinks and bars). This denatured protein can be much more difficult to absorb than non-denatured protein. In contrast, New Whey Liquid Protein is extremely heat stable because it is made completely with peptides and not denatured in any way.
Reviews:
#1. I’m about halfway through a 12 pack of acai berry. I’m not really a fan of this particular flavor. With that said, the flavor isn’t bad at all, it’s kind of like a sour syrup. I must say though, 2 gulps to get 42g of protein is not bad. Definitely gets 2 thumbs up from me. I’m ordering the other flavors right now. Maybe they’ll taste a little better.
#2. These are great to have in your purse for those moments of….I DONT HAVE ANYTHING TO EAT!! I take them to the movie theatre to have with an apple while my kids eat popcorn. I will order the smaller ones next because they are a bit more than I need per meal…I only need 20g protein at each meal. They are really syrup-eee, but hey…. that is ok, they are so small that it is fine.
#3. Extremely sour but it’s just a shot so easy to down it. Kinda messed with my digestive system, but getting 42 grams of protein in such a small amount is incredible. Definitely worth it. I liked this product a lot.
#4. I pretty much swear by this protein and along with the CrossFit and “classic weightlifting” workouts I do, I have experienced some fantastic gains. I’m definitely a big fan of only taking a few sips and being done with drinking protein, rather than having to down a 20 oz. shake to get what I need. On a side note, grape is definitely the best flavor..some of the others (e.g. blue raspberry) aren’t quite as good.
Ephedrine Is Still For Sale
Are you still wondering if ephedrine is for sale any more? Wonder no more! Ephedrine is still for sale at at WorldClassNutrition.com. Support your diet efforts with the proven benefits of ephedrine.
Popular Ephedra Products:
ThinQuik (30mg Ephedra 90ct)
Regular price: $59.99
Sale price: $44.95, 2/$86.99Green Stinger (27mg Ephedra 120ct)
Regular price: $69.99
Sale price: $49.99, 2/$95.99Fire Starter (30mg Ephedra 90ct)
Regular price: $79.95
Sale price: $44.99
Ephedrine has helped men and women lose unwanted fat for years! It is relatively new to America but other countries have been using the medicinal properties for centuries.
There are several ways that ephedrine is used in the fitness industry today. There are pills and drinks that live under several lables and are formulated to help in different ways. Among the products available are:
1. ECA Stack: This is a very popular combination of ephedra, caffeine and aspirin. These three ingredients have been repeatedly proven to work together to optimize the effect of the ephedra.
2. Thermogenics: These supplements primary purpose is to stimulate your body temperature through metabolic stimulation. This stimulation causes your body to use more calories to maintain the elevated temperature. The result is calories burned, and generally the calories come from fat storage.
3. Stimulant-Free Fat Burners: These products generally do not include ephedra or caffeine. They utilize ingredients that do not alter your physical state. They generally do not bring the same results at the same speed as stimulants/thermogenics, but you do not have to worry about any of the physical effects of stimulants.
4. Appetite Suppressants:
- Ephedra in itself has appetite suppressant characteristics, but in specific appetite suppressants, they include other ingredients that have been repeatedly proven to control the appetite and general cravings.
- Hoodia is a supplement that many people believe helps them control their hunger. Hoodia originated from Africa and was primarily used by hunters when they went out on hunting expeditions to prevent hunger pains from shortening their trip. Be aware, however, that it can take a few days to exert its affects; if you don’t feel anything at first, wait it out before making judgments.
- Caffeine: Caffeine is a daily part of most of our lives, yet many of us don’t realize the appetite-suppressing properties that caffeine has. This stimulant is most noted for its energizing effect along with its ability to help keep you awake during that mid-morning meeting. When taken in moderate doses, however, as the central nervous system is stimulated, you’ll also tend to experience a decreased appetite.
Regardless of your preference, WorldClassNutrition.com has a product to fit your needs and help reach your goals. When you are looking to buy ephedrine or other weight loss products, look to the leader in ephedra products at discount prices. The prices may be discounted but the quality is not. WorldClassNutrition.com is able to bring you the best names in weight loss and every other supplement need you have because they have teamed up with the manafacutre to get the best prices available. With minimal overhead, WorldClassNutrition.com is able to pass on the savings to you!
Here’s a Quick Way to Lower Your Bad Cholesterol
One great way to lower one’s cholesterol is through a reliable exercise routine. If you want to get really good results, you need to engage in daily exercise. Daily exercise, however, can be difficult for people who juggle a lot of roles in life. Then again, regular exercise is still possible if you have tried and tested tips to get you to fit it in your life.
a. Starting Out
It is best to take it slow if you have not exercised in a long time. Succumbing to a very intense schedule is not an advisable thing to do. Ideally, you should exercise five days a week. Usually, people get burned out if they plunge into a strenuous routine at once. One good thing to do is to get in touch with your doctor regarding health problems, as well as the kind of exercise necessary to improve one’s personal condition. It is best to view exercise as something that you really need to do. Always put it in your schedule in the same way you make time for your dentist or your doctor. It also helps to add a mix of varied exercises and activities spread out through your week so you do not get bored of doing the same thing over and over again.
b. More Must-Knows
If you do chores that allow you to move a lot and get your blood flowing, you can consider it as part of your exercise routine. Simple household chores like vacuuming and washing your car also counts as active additions to your exercise routine. Exercise exists in various forms which you should really look out for. You could try, for example, going up the stairs instead of riding an elevator as a form of exercise. You can strengthen your heart and build up on leg muscles by taking the stairs. As you do your daily activities, strive to take longer ways to get to your destinations. It is also best to wear those running shoes and go on foot to do errands instead of taking the car. Engaging in walking routines helps lose weight as well as lower cholesterol. When you are on your way to the store, it helps to park it a little further down to get walking mileage.
c. Looking for Time
Some people just can’t seem to find the time to fit 30-60 minutes of solid exercise into their daily schedule. You could, on the other hand, break up the workout into ten to fifteen minute chunks of time and you will still achieve results. This method of exercising is proven to be quite effective. Engaging in regular exercise is a great way to lower your cholesterol and strengthen your heart in many fun ways. Throw in the extra benefits you can get from strengthening, weight loss and a stable sense of emotional well-being to discover the great results of it.
About the Author – Alana D. Richardson is the author of the Mediterranean Book to lower cholesterol and triglycerides blog focused on the preservation of the Italian healthy eating traditions to inform people on heart diseases and unhealthy eating habits.
AminoSculpt: Better Body Inside and Out
AminoSculpt is the only collagen formula with a U.S. Patent for weight loss designed to be taken at night. AminoSculpt supports the body’s metabolism and the loss of body fat and inches while generating a firmer body by maintaining lean muscle tissue.
Specifically taking collagen protein aids in muscle sparing during weight loss. So many diets and regimes results’ are loss of muscle or water. Collagen loses its presence as we age which contributes to a higher fat content. Supplementing with collagen helps the body revisit the environment where our body works best.
Collagen protein contains a unique combination, and ratio, of amino acids (protein), including:
- glycine
- proline
- hydroxyproline
- arginine (affects the secretion of growth hormone, which helps to produce a deeper sleep and cell generation)
These amino’s are shown to influence:
- weight loss
- bone and connective tissue
- improvement of skin appearance
- optimal body growth and repair
- improved metabolism
- elevation of growth hormone secretion which affects:
- fat loss/muscle retention
- energy levels
- softness and elasticity of the skin
- improved sleep
- healing, especially for wounds.
One of the most appealing things about collagen protein is how easy it is to use. There are no fad diets, drugs, harmful stimulants, or pills – just a tablespoon or two of AminoSculpt at night is all it takes.
Collagen is a naturally occurring whole food protein and is completely safe. While typical use is between 5-15 grams (1-3 tablespoons) per day, post-surgical doses of up to 100 grams a day of AminoSculpt® have been used in hospitals, with no side effects.
Better Skin, Improved Joints and…
Doses of Collagen were originally used by doctors in skin trauma centers and to aid in wound healing because collagen protein affects the quality and appearance of skin, hair and nails, and helps support joint function. Aside from trauma uses men and women who supplement with collagen typically notice an improvement in skin softness, hydration, tone and improvement in the growth and quality of hair and nails.
Collagen’s rare amino acid hydroxyproline plays a primary role in the structure and maintenance of bone and connective tissue. This is why experts believe collagen protein can help maintain and support healthy joint function.
Customer Testimonials
More Energy…Aches Gone!
“I’ve had chronic fatigue for over 9 years. My ears and eyes seemed to ache all the time. After taking AminoSculpt for only one week, I feel great and the ache in my eyes and ears is gone. I now have enough energy to make it through an entire day without laying down. This is the best I have felt in over 9 years.”
D. Grimes in Hayward, CA
Lost 41 Pounds…
“I really didn’t change anything in my lifestyle and I lost 41 lbs. I started taking the product at the end of November, and by April, I had lost 41 lbs. Even the holidays didn’t slow me down!”
C. Hall in Tonto Basin, AZ
Taking Supplements: With or Without Food
It is always a struggle for me remembering what supplement needs to be taken when; Do I eat when I take it or 30 minutes after or 60 minutes before? And I can’t help but think, if I struggle, others must too.
There are some supplements, like CLA, that rather you take it on an empty stomach or with food, depends on the manufacture. How confusing! And, really, who has the time, or energy to keep it all straight? I know I struggle remembering and reading the label every time I go to take something is irritating, and if I was wrong in my assumption and it was supposed to be taken on an empty stomach, it messes up my meal timing!
As irritating as it is, it is important to time your supplements, not just so they will work, but so you are not wasting money and energy. While you will have to read the back of workout/sports/diet supplements to know when you should take that particular brand’s product, there are some straight forward guide lines when taking vitamins and minerals.
There are two types of vitamins: water soluble (B-complex and C) and fat soluble (A, D, E and K) the rest of the ingredients in a multi-vitamin are minerals (in fact many of the supplements we take as ‘vitamins’ are actually minerals). Water-soluble vitamins dissolve easily in water, and in general, are readily excreted from the body. Because they are not readily stored, consistent daily intake is important. Fat soluble vitamins are stored easier and as a result require less supplementation.
In a multi-vitamin, there are both, so you should take it with a meal that is balanced in fats, proteins and carbohydrates so it is better absorbed by the body. Vitamins and minerals that are man-made are best absorbed with their natural counterparts, so taking on an empty stomach or without a complete meal leads to the body passing a bulk of the supplement. But it gets tricky if you are taking your vitamin and minerals independently!
For example, your B vitamins, or B complexes and vitamin E are best taken in the morning, with some food. Some vitamins work best when taken together while others can actually hinder performance if taken together. Vitamin D helps calcium absorption, as does magnesium. Taking vitamin D and magnesium along with calcium supplements is choice. But, calcium blocks the absorption of iron, so you don’t want to take your calcium supplements along with iron supplements or other vitamins that contains iron. On the other hand, vitamin C has been shown help the absorption of iron (Orange Juice or Vitamin C supplement).
Splitting your vitamins into different meals can help with the absorption problem. You can take your B’s, E, and iron in the morning and then with other meals take calcium. Since calcium is such an important mineral and lacking adequate amounts in most diets, you can take it with lunch and dinner to spread out the absorption.
The body will store all the calcium it needs and safely excretes the rest. You do not need to worry about taking too much calcium unless your doctor has specifically advised you against taking calcium supplements.
It is important to remember that all vitamins supplements work best when taken with or close to a healthy meal containing natural vitamins and minerals.
Ephedra: Holding Strong
Ephedra has seen a lot of good and bad over the years. It has been banned and unbanned several times. Ephedra is currently on the market free and clear while ephedrine has certain restrictions.
There are many misconceptions about ephedra, its legality, function and benefits. There have been cases where people have taken too much or had specific allergic reactions and had undesirable effects. However, the numbers of people who have been extremely satisfied and have seen life changing results are exponential.
There are few things in life that do not carry some risk. But what the critics do not tell you is the main contributor to the adverse effects is over dosing. I’m not sure there are many things that reckless overdosing will not end in mishap. However, there are few ban’s on other OTC products and there are far more incidents with prescription meds and NSAID’s.
The largest killer of Americans is heart disease; the largest deterrent to heart disease is a healthy life style and healthy weight. Ephedra has been clinically proven to help control weight.
Diet and exercise alone do not always do the trick. Many people and athletes alike have looked to supplements to aid in the achievement of their goals and performance expectations.
Currently, there are many products on the market that offer various degrees of ephedra (ephedrine was the version banned by the FDA), but many of the businesses that carry supplements have chosen to not carry ephedra any longer. WorldClassNutrition.com brings you the proven ingredient in weight management and fat loss at prices that are unbeatable.
History
- Ephedra (also known as Ma Huang) has been used in Traditional Chinese Medicine for over 5,000 years, primarily as a stimulant and diuretic.
- The primary active ingredient (ephedrine, later banned by the FDA) was isolated in 1887 and was introduced to the U.S. in 1924 as a decongestant and bronchodilator for asthma.
- In the U.S. ephedra is used widely as a weight loss supplement, accounting for over 4% of herbal sales in this country. Much of this consumption is in the form of combination therapies which may not necessarily draw attention the fact that they contain ephedra.
Most Studied Uses of Ephedra:
Weight loss, asthma, and nasal congestion due to URI’s and allergic rhinitis
Other Common Ephedra Uses:
Athletic performance enhancer, recreational stimulant, “energy booster”
Top Selling Products:
ThinQuik– 30mg of Ephedra as a starting ingredient, get ready for appetite control, hunger craving suppression, and a thermogenic fat burning experience like never before. ThinQuik is like no other dieting pill available!
Fire Starter–contains 30 mg of ephedra – 5 mg more than inferior ‘big name’ products. But the secret advantage to the Fire Starter formula is its time-release technology. Other fat burners give you a quick burst of energy, followed by a heavy crash. But the time-release technology in Fire Starter keeps your body in fat burning mode for hours and hours, without the crash.
Green Stinger–a maximum strength ephedrine product for ultimate weight loss results. Green Stinger is one of the ultimate diet pills with ephedra ever manufactured and still on the market. Each unique ingredient works perfectly together to help lose extra pounds and stubborn belly fat fast. Schwartz Labs has been a trusted source of quality supplements for years, so you know it works.
Diet Pill Ingredients
When you are in the battle of weightloss, there are many options out there, so which one should you choose? Weight loss is tricky, but picking the diet pill is more tricky! So here are some hints to look for when looking at diet pills. Yohimbine, helps with burning the fat around the belly. Theobroma CoCoa has been shown to help speed up the bodies temperature which allows you to burn more calories. Another useful product to look for is good old caffeine. Caffeine is great to keep your energy level high while exercise and through everyday life, it is also a safe way to suppress the appetite. These three things can be found in many diet pills, but the two most popular ones that I know of are ThinQuik and Green Stinger.
Myth Busting: Strength Training vs. Cardiovascular Training
There are so many misconceptions out there as to the best way to lose fat, tone up, build muscle and get in shape. The debate on rather strength training is better than cardio has gone on for a long time! The tug of war between the two is nothing new, but completely unnecessary.
Strength training and cardiovascular training are not independent of each other. First off, let’s lay out some of the myths:
- #1 Muscle turns into fat/fat turns into muscle
- #2 You should lose the fat before you work on muscle tone
- #3 The best way to get toned is to just do cardio
- #4 Resistance training will make you ‘big’
#1 MYTH: Muscle Turns into Fat
Muscle and fat tissue are independent of each other and in no possible way interchangeable. You are just as likely to change the stripes on a zebra than you are to change fat into muscle or visa versa.
They are not just different tissues; their differences go down to the cellular make up. The structure of each tissues’ cells are very different and as a result, make up two different tissues.
Sometimes, when an individual decides to get in the gym and change their eating habits the result is loss of fat and muscle gain. Outsiders sometimes confuse this process and feed into the ‘fat turned into muscle’ bit…but perhaps more often is the reverse: Someone who used to be muscular and in shape, gives up the gym and clean diet and sadly becomes overweight.
I have heard, on several occasions, people comment about this less desired transition and say, “see what happens when you stop working out? Your muscle will turn into fat.”
Their body changed, that is no doubt. The individual may look bigger than a you would think for someone with a few extra pounds but that is because there is now more fat on top of the remaining muscle tissue, creating a ‘big’ physique.
#2 MYTH: You Should Lose the Fat Before You Work on Muscle Tone
This is a biggie, more so with women than men, but never-the-less affects many gym goers. Sometimes it is tied into the previous misconception, but does have some myth busting backing of its own.
In addition to muscle and fat tissue being different in composition, it is different in performance. Muscle tissue is highly active. It takes considerably more energy (calories) to maintain. Fat on the other hand, takes very little effort to maintain. This is where the saying muscle burns more calories than fat comes to light.
(on a side note…) Skinny fat is another example of this phenomenon. When someone is on a restrictive, low calorie diet, or is unable to get the adequate nutrition they need, their body is unable to maintain all the tissue in the body. As a result, it begins to break down the tissue that requires the most nutrients (muscle) and uses the nutrients in that tissue to maintain organ function and integrity. Since fat takes very little to maintain, the fat is untouched, and while you may be down to a smaller size, your body fat is still high.
(…back to the point) Doing cardiovascular workouts is the best way to directly ‘burn’ fat. However, resistance training supports fat loss too. Since muscle requires more energy (calories) than fat, having and maintaining more muscle will burn more calories and fat regardless is you are training or not.
Wayne Westcott, Ph.D., director of research at the South Shore YMCA in Quincy, Massachusetts, breaks it down like this: “For every 3 pounds of muscle you build, you’ll burn an extra 120 calories a day — just vegging — because muscle takes more energy to sustain. Over the course of a year, that’s about 10 pounds of fat [if you do not change your diet].”
You won’t just be burning more calories and fat, you will be building the foundation for what you will reveal after the excess fat is gone.
#3 MYTH: The Best Way to Get Toned is to Just do Cardio
Cardio will do very little for your muscles except reveal them. If you are trying to get a toned, tight look you can not achieve it with cardio alone. You have to train the muscles, under the fat, to develop something worth unveiling. Enough said.
#4 MYTH: Resistance Training Will Make You ‘Big’
If I had a peso for every time I heard a woman say she didn’t want to train because she didn’t want to get ‘big,’ I could retire in the Hamptons. Let’s make this super clear
YOU WILL NOT GET BIG OVER NIGHT
There is no way you are going to start training one day and stumble into a bodybuilder’s body the next! Some people do build muscle faster than others, but it doesn’t happen without their knowledge.
In order to build big muscles, you have to train for it. You have to lift heavy, and often, and supplement your diet with the products needed to fuel your goal. That said, train for your body and your goal. If you don’t build muscle easily than you can train with heavier weights and burn more calories without having to monitor your build. If you do build muscle easily, train with lighter weights and higher repetitions. If your body is developing too much, lower the weights and examine your routine and diet.
Wrap It Up
I think a lot of people buy in to myths because it is easier; it offers an excuse to cut corners. Don’t cut corners. Use your head and feed the tissue you want to keep. If you want to keep the fat but get into a size 4, skip the gym and starve yourself. If you want to be a size 4 that looks good in a bikini, eat a clean moderated diet and combine cardio training with resistance training!