Health Club Rochester Report on Bodybuilding Myths and Truths
1 - If you eat a low fat diet, you cannot get fat.
If you surpass your energy needs, you will still get fat. However, consuming a diet high in fat will add the weight faster. Fat has nine calories per gram compared to carbohydrates or proteins, which have 4 calories per gram. It also takes fewer calories to absorb the energy in fat than it does to absorb a similar quantity of carbohydrates by weight. Therefore, fat calories get stored more readily than calories from carbohydrates. However, carbohydrates and proteins have calories too. Hence, taking in too much of these will also get you fat.
2 � You need to consume a very high calorie diet in order to get big.
It is true that you will get positively big if you eat a high-calorie diet. Unless you are one of those rare individuals with very high metabolism, then you will just deposit the excess calories in the form of fat. Studies reveal that 65% of the fresh tissue gains rendered by high-calorie diets comprise mostly fat. Another 15% consist of intracellular fluid and the other 20% are credited towards an increase in lean muscle mass.
Hence, if you want to get bigger and leaner muscles, very high calorie meals are not the right choice for you.
Making sure that protein does not break down seems to be the most applicable element in determining muscle growth. But, research has found that build-up of fatty tissue through over-eating may actually stimulate muscle breakdown. Moreover, additional fat has a drastic affect on your hormonal balance. For instance, insulin, which regulates the separation of the protein components into amino acids in the human body, is unable to function properly when overeating is continuously practiced.
3 � You can get as big as a professional body builder can without taking steroids.
Bodybuilding supplement companies support numerous magazines. So it is necessary for them to claim that you do not need steroids to build muscles. Professional body-builders, without exception, take steroids in some form or the other. The transparent skin and increased level of muscularity are very likely the result of hormone manipulation.
Do not use this as an excuse to give up on your bodybuilding goal. Some key aspects to keep in mind when trying to change your figure are plenty of rest, eating properly and training.
One thing to remember about bodybuilding at the competitive level is that steroids are almost always a necessity. However, it is entirely possible to get the type of physique that will bring respect and admiration from both sexes.
4 - The more you workout, the better for building muscle.
Ninety-five percent of professional bodybuilders will tell you that the largest blunder they made was over training. When you give a particular muscle group a good workout, you are tearing the muscle down in order to build it back up so you need to give those muscles a chance to heal. If you over train, you may end up losing muscle or attain no muscle growth. When your workouts are sufficiently intense, it can be harmful to train daily. It can take 5-10 days to recover when you exercise a body part to complete muscle break down.
Working another part of your body the next day can still lead to over training. You will actually inhibit your muscle growth progress if, for example, you work your quadriceps to failure one day and then try to do some heavy bench presses the very next day. After a hard workout of the leg, the human body starts the process of recovery from the blow it has received by the workout.
The body cannot be counted upon to regenerate from an equally fierce workout the following day, unless you are ingesting some drugs to help deal with the catabolic operations going on in your body. Accept rest as a priceless part of your exercise program.
5 � You will get better results by working out longer.
Studies prove that you can really work a singe muscle during a single set, provided your workout consolidates particular muscles and brings them to the point of ischemic rigor. Instead of relaxing, then contracting, the muscle fibers harden and additional contraction leads to microscopic tearing. One adaptation to this type of stress is muscle hypertrophy.
You can achieve this intensity by doing breakdown or drop sets. Rep out, drop the weight, then continue for more reps until you cannot do another rep. You can also achieve this by going for your maximum number of reps, then you conclude with ten more reps. You take short rest periods by locking out the weight-bearing joint without laying down the weight. In short, thoroughly exceed your usual discomfort and energy thresholds.
If you are able to really work your muscles as described above, there is very little advantage to doing another set. An exception to this would be working on body parts that have distinct geographical areas such as the legs, back and chest.
Personal Trainers of Greece, NY are dedicated to helping you get all the benefits of exercise by checking alignment, form and changing workout routines. Programs include nutrition advice, weekly weight monitoring and monthly body assessments.
Health Club Rochester NY, Rochester Weight Loss Programs and Rochester NY Sports Club devote their services to keeping their members fit and healthy.
