Thursday, March 17, 2011

Losing fat, building abs - myths and facts

There are various people who are confused what works for losing weight and building abs and what not. Below are some myths and facts for losing fat and getting abs. I hope you will enjoy it.

Warm up and cool down with stretches. Stretches result in finer muscle tone.

No it doesn't. Muscle tone refers to the activity in the muscle at any given time. This increases with any and all exercises, but hardly from stretching.

Don’t use machines: My personal opinion

This one is correct. It’s an established scientific fact.

Try to include equipment which forces balance such as a resistance ball, a medicine ball.

Stabilizers get more than enough work simply by doing heavy traditional lifts, like bench press or squats, especially when a belt is not worn. There is no need to use balancing balls or anything else.

A medicine ball is not used for balance or stability, but for plyometrics and ballistic training.

Make sure you do 10 pushups daily and as often as you can with a very fast form.

Periodized training is better.

Take proper rests but make sure they don’t exceed 40 seconds.

You mean rest between sets? Close enough - the recommendation is usually 1 minute of rest.

Try things like kicking and skipping at home whenever you get the chance.

Here, I would suggest a regular march home. Seeing a grown man skipping home is ... you know... a little weird.

If you are thin it doesn’t mean you can madly munch on carbs and fats.

Unless you are trying to gain weight.

Hot water + lime reduces fat

Hot water + lime tends to aid digestion. It does not directly effect in terms of a six pack but if you look at like a chain reaction, it can help.

Reflexology helps lose fat

As for the reflexology bit, it boosts growth hormone, I learned that during acupressure classes, so the method here would be to increase the speed of recovery as well as aid in muscular growth. For a good body, good health in general is something I always find vital

Deep breathing burns fat

Deep breathing is something very good for the body, I don't know why but that’s what all the yoga guys and martial arts teachers (the good ones) have been telling, dizziness comes from improper or you can say forced deep breathing but the guided controlled ability to frequently breathe deep without getting dizzy would be good for your body in general, especially for the skin *Ayurveda record*

Again, good body = better stamina = more cardio done = six packs sooner.

Cheese, ghee, and oils should be avoided for losing weight

A reason to avoid cheese and ghee is they carry a lot of calories, its upon the person whether he wants to go for the good qualities of cheese and ghee with the cost of much extra calories or does he want to avoid them and ultimately do less calorie burning to get his fat level down.

Stretches are helpful in getting defined abs

In Yoga, I learned stretching tends to increase metabolism which is why I am so damn up for it, and it definitely lengthens muscle too, certain stretches which work on the abdominals tend to give the abs better tone.

Medicine ball:
Medicine Ball pushup
Medicine ball abs

I think these have some effect on increasing overall fat loss more than the usual stuff. So above were a few myths and facts about losing fat and building perfect abs or well defined abs. I hope you must have enjoyed all the details. If yes, please leave a comment as your feedback.

Importance of Protein In Bodybuilding and Weight Lifting

Protein is the key with bodybuilding and weightlifting. Protein is the stuff your body uses to make tissue. So to grow muscle (or anything else) you need available protein. Protein is not the primary energy provider (that are carbs and fat). A high-protein diet requires plenty of water too, to digest and utilize properly.

In addition to meals, protein is best used for recovery. Two circumstances in particular apply:

1) Immediately after training, when your protein levels are low and cortisol levels are high; protein taken now will prevent nasty little colds and bugs from clobbering you.

2) Overnight, when your body is doing its repair thing; protein taken before bed will speed recovery and aid growth. You need to get plenty of sleep for this to be effective.

I've used raw egg, whey, and soy protein. The most convenient and nicest IMO are the wheys. Eggs I found hard to digest, soy was just plain nasty. Your mileage may vary. Protein powders mix pretty easily into milk, water, juice or anything you like - experiment to find a combination that suits you.

Apparently (according to peer-reviewed research) whey is best and soy is to be avoided. Casein and egg are good to have in addition to whey.