These 6 fitness myths have stalled the progress of many motivated lifters and active duty Coast Guard member Steven Lopez and NPC bikini competitor Nikki Walter gives us the ultimate list of must and mustn’t do:
MYTH 1 -CRUNCHES ARE NECESSARY FOR A SIX-PACK
“Listen, we all have ‘abs,’ regardless of how high our body-fat percentage is,” Lopez explains. “It’s when you diet and exercise the whole body that those muscles become more visible. The key to a chiseled six-pack is sticking to a good overall workout routine and clean diet.”
“Yes, exercises that directly work the abdominals can make the muscles more detailed and defined,” Lopez points out. “But that effort will only pay off when you peel away the layer of body fat over them. So start there.”
The best Exercises that work the six pack muscles and then some:Strict hanging leg raise,Front squat (all implements),TRX fall-out,Mountain climber,Plank with reach,L-sit,Stability-ball roll-out,Stability-ball pike,Ab roll-out,Hollow-body hold.
MYTH 2 TONS OF CARDIO IS NECESSARY TO GET EVEN A LITTLE LEAN
“I’ve found that the average person trying to get lean can accomplish that with just a good weight workout routine and diet.However, if you compete or are prepping for a shoot, cardio is necessary to get rid of those last few pounds of stubborn fat in the final weeks of prep.”
Until then,do blended cardio and body weight training.In man’s body the most stubborn fatty areas are usually the love handles, lower abs, and lower back and for women, it’s usually the hips, butt, and thighs.So after being on preparation 13-15 weeks, you might start fat-burning plateau and notice those areas are the last to get really lean at the end you get on the treadmill .
MYTH 3 YOU MUST DISAPPEAR FROM LIFE IF YOU WANT TO LOSE FAT
“Until I started competing and committed myself to a strict diet, I just wasn’t aware of how much of our social lives revolved around food and drinks.I used to experience this working in an office, when others would bring in food to celebrate. Office settings are hard when co-workers want to bring treats in or go out to happy hour after work. No one wants to be the antisocial one.Go out and be social, but be prepared at work with your own snacks, or limit yourself to one treat a week—whatever will help you focus on the lifestyle change you’re aiming for.”.
MYTH 4 SQUATS ARE BAD FOR YOUR KNEES
A lifetime of sitting can lower your ability to squat deeply with good form.You must squatting heavy before you start to squat well. But if you have patience you can absolutely regain your squat!Also, you should do the lower reaches of the range of motion, as they stop short of going all the way down to where the thighs are parallel to the floor or below where in fact are squat’s biggest benefits.
“If your knees are tracking out past your toes, start by widening up your stance a bit to allow you to at least go to parallel. Over time, work on getting better at full-ROM squats, and they’ll more than earn their place in your leg-day routine.”
Start with light (or body-weight) full squats, and then slowly add weight.
MYTH 5 MACHINES ARE SAFER THAN FREE WEIGHTS
The answer is a huge “it depends.” Yes, you may be less at risk of hurting but you’re also doing a lot less to strengthen your body as a whole and all those tiny stabilizer muscles that make you feel as strong as you look.
“Of course, machines have their place in a workout routine.But they’re just one ingredient. As long as you check your ego at the door when it comes to weight selection and use proper form, machines, cables, free weights, and bodyweight exercises are all the same as far as safety goes. Each provide their own unique way of targeting a muscle group. Use them all for what they’re best at.”
MYTH 6 SUPPLEMENTS ARE ONLY USEFUL FOR MUSCLE BUILDING
There are two things :
1. The sound of a big guy in the weight room rattling a shaker cup,
2. The magazine ad of a ripped bodybuilder roaring into the camera.
“Supplements can be scary for someone who has never used them.Had I known several years ago, back when I was a marathon runner, how much supplementation can assist with recovery and performance, I would have saved myself a lot of hassle.”
Protein shake is helpful to meet your daily protein target, but it’s more useful to fuel your body between workouts.
Pre-workout is helpful for giving energy, but only if that energy equals another rep, set, or movement you wouldn’t have done otherwise.
“It’s worth your time to read reviews and embrace supplementation as an intellectual challenge.Knowing not only what to take, but also when to take supplements and how they support your goals are all key to success.”
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