6 Fitness Myths That May Be Holding You Back!
These 6 fitness myths have stalled the progress of many motivated lifters. Break through the mistruth and become a wiser, stronger you!Fitness has its own share of tall tales. You've heard the ones about sculpting your six-pack with daily high-rep crunches, right? How about the little boy whose knees fell off after a single squat? Far too many of us have let our lives be steered by these yarns over the years, with nothing to show for it in the end. You deserve better!To help separate myth from reality, I would like to share my Experience with you allMyth 1 Crunches are necessary for a six-pack We get it: crunches burn so much when you do them they simply must be building something, right? Alas, wrong. Even the best direct ab exercises only strengthen the muscles underneath the flab. That doesn't mean they're not useful, but rather that they're only useful at certain times for certain goals.Listen, we all have 'abs,' regardless of how high our body-fat percentage is,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. Front squats torch your six-pack muscles and plenty more. Are you doing them?Got that? The overall quality of your approach is far more important than any small part. Start with the big, and then work your way to the small.Yes, exercises that directly work the abdominals can make the muscles more detailed and defined, But that effort will only pay off when you peel away the layer of body fat over them. So start there.Just to be clear, a crunch is also not unique in its ability to work the "six-pack muscles" of the rectus abdominus. All of the following absolutely scorch the rectus and every other ab muscle, creating core strength that can carry over to everything else you do in the gym!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
- 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
Slow-and-low cardiovascular training is a great tool—in the right time, amount, and place. But if you want to lose fat, you probably need less of it than you think, unless you're already lean and looking to get leaner. 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. Yes, you can enjoy your life while you're transforming it. Don't let anyone convince you otherwise! Until then, you might get better results from blended cardio and bodyweight training. For guys, the most stubborn fatty areas are usually the love handles, lower abs, and lower back; for women, it's usually the hips, butt, and thighs.These areas have a high amount of alpha-receptors, which are more insulin sensitive and receive less blood flow,After being on prep for, say, 13-15 weeks, you might hit a fat-burning plateau and notice those areas are the last to get really lean. When that time comes, consider getting on the treadmill to help dial it in.
Myth 3 You must disappear from life if you want to lose fat:-
There's nothing like trying to transform your physique to make you start viewing the world starkly in terms of do's and don'ts. Just watch the next time someone brings a cake into the office, and you'll quickly notice two "teams" develop: those who partake, and those who don't. You might get better results from blended cardio and bodyweight training. Until I started working for a shoot 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. You want cake—but you want results, too. So what's an aspiring athlete to do? As with training abs, you have to trust the overall approach to handle the big part of the results. If you're confident in 90 percent of your nutritional approach—both the what and the why—it's easier to say either "no thanks" or "just a bit" and really mean it. 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
This idea has many people scared squatless, as those fearful of injury have steered clear of what arguably is the most productive weight-training exercise ever devised. The squat, after all, works a multitude of muscles synergistically, including the quadriceps, hamstrings, and glutes, as well as the core and upper body. It's entirely possible that a lifetime of sitting (among many other factors) may have gotten in the way of your ability to squat deeply with good form. Squatting heavy before you can squat well is also a major culprit. But with patience and a focus on mobility, you can absolutely regain your squat! And what's more, you should. 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, are where some of the squat's biggest benefits are to be found. 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. In other words, don't leap to a heavy quarter-squat at the expense of learning how to do a light full squat. Start practicing light (or bodyweight) full squats, and then slowly add weight. Exercises like the goblet squat can certainly help you get there. They teach great squat form without requiring you to get under a heavy load.
Myth 5 Machines are safer than free weights
Because you're locked into a specific range of motion with the resistance tucked away on a weight stack versus being in hand via a dumbbell or barbell, many assume machines are naturally safer than free weights. But is this true? The answer is a huge "it depends." Yes, you may be less at risk of hurting your knee today doing some leg extensions than doing a poor-quality, overly heavy squat. But you're also doing a lot less to strengthen your body as a whole, including all those tiny stabilizer muscles that make you feel as strong as you look. Machines work best as the dessert after the main course of big lifts. But if your goal is bigger quads, they definitely have their place! The precise thing that makes a squat so difficult—namely, your body being forced to stabilize during a difficult movement—is what makes it valuable. A well-performed squat, even just with body weight, teaches your muscles to fire and work together. A machine just hammers a muscle or two. One is a symphony; the other is a solo. 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 that are about as timeless in the fitness industry as the dumbbell itself: the sound of a big guy in the weight room rattling a shaker cup, and the magazine ad of a ripped bodybuilder roaring into the camera. We've all seen them both a million times by now. But their popularity comes with a downside: A generation of people have seemingly become convinced that supplements are only for people who either already have tons of muscle or who are desperately in pursuit of it. Supplements can be scary for someone who has never used them. Yes, a protein shake is helpful to meet your daily protein target, but it's more helpful in its ability to fuel your recovery between workouts. Sure, a pre-workout is helpful for giving you energy, but only if that energy equals another rep, set, or movement you wouldn't have done otherwise. Think of it this way: Choosing to commit to a lifetime with such an intense, challenging hour in it every day isn't easy. It isn't normal—even though it should be—but it's necessary. If a supplement can help you turn that daily ritual into something to be relished rather than feared or dreaded, well, that's worth considering for any athlete. .
Note- The article just lays down the properties of sprouts. For successful fat loss or muscle, you will need to align your calorie intake with your goal. Sprouts are one of the healthiest food items out there.
If you are a bodybuilding fan, you must have heard about Dallas McCarver. The bodybuilding industry suffered a shock last year when Dallas, at 26-years-old met with sudden death. Of course, he was looked up to as a prodigy and hailed as the next.
While the majority of people find it difficult to motivate themselves to hit the gym daily, there are a few like me who would never miss a workout session, no matter what it takes. So, does that mean that you can even workout on the days you aren't feeling well?
From an amateur to a professional body builder, we all have certain lagging muscle group. Nobody is born with a perfect symmetrical body and neither does everyone react the same way to workouts. Every human being is born with a different body structure and genetics
While some of us consume regular milk for breakfast every morning, there are a few people who can't enjoy the same privilege. I am talking about people who are either lactose intolerant or have turned vegan.
When people want bigger arms, they generally focus on their biceps only. That's because biceps are the most shown off muscle on the planet! But this is exactly where you are wrong. To have huge guns, you need to concentrate more on your triceps than biceps.
The phrase, 'New Year, New Me' literally brings in a tsunami of people wanting to get fit. Apart from the fact that 90% of them dropout only after a week, there's this absolute demand of 'toning' and 'belly fat reduction'.
If you are a regular MensXP Health reader, by now, a lot of you know me as an author on the portal. Apart from this, I also own and operate Sixpacktummy, a fitness company. With this piece, I am going to detail my journey from a skinny, small boy who went on to get jacked, naturally.
Thanks to science, we know that more calories consumed than burned definitely leads to fat gain. But what's underplayed a lot of times by a lot of coaches is the role of stress management and how stress wreaks havoc on our hormonal system.
In today's day and age, it's really difficult to maintain a healthy lifestyle, especially if you are not a fitness enthusiast. For a fitness enthusiast, his fitness is always his priority so he plans everything accordingly.
2018 is just around the corner so it's time for all those new year's resolutions to start coming in now. For all you serious gym goers who are thinking about working out in the new year, we've got a few exercises for you to sink your teeth into.
CLA, short for Conjugated Linoleic Acid, is another trendy 'fat burning'
supplement that sells like hot cakes nowadays. I have even seen bodybuilders and
health coaches recommending this supplement to people for a quick fix.
Even though biceps muscles are a very small group of muscles, they are the most desired by all men. The reason for that is that it's a 'show-off' muscle', visible in almost anything you wear.
With all the talk about what to exclude from your diet, there is hardly any discussion on what to 'include' in your diet. There are so many food sources out there that have tremendous nutrition value and should make it to your daily food intake.
The fitness supplement industry just doesn't rest. There is always something new being launched, stuff that promises miraculous weight loss solutions and more. The latest is something called 'yohimbe'.
Most weight loss cases are driven by desperation to burn off the kilos as fast as possible. While it's good to start taking control of your life, but the thing is that you can't lose all the weight you gained over the years
“Can you consume too much protein? Is too much protein converted into fat? Will it help me build more muscle?” I usually face all these questions on a regular basis as a health coach.
A lot of fitness equipment, in today's fitness scene is underrated. While some are overlooked, some are completely ignored. One such tool is the foam roller. Though it is not something that's been invented in the past few years.
The internet is full of fat loss transformations. 4 months to chisel, 3 months to shred and what not. Though it's good that people are assuming responsibility to change for good but what usually happens after a transformation
Protein supplements are the top selling supplements world over. Even in India, every fitness enthusiast who hits the gym consumes some form of protein supplements, to meet the protein needs.
If you want an edge in your lifting capacity and you are a natural athlete, Creatine is your savior. In the same way, if you want your muscles to have a fuller look, creatine is the supplement that will help you.
With more and more people turning into vegetarians and then into vegans these days, it is important to understand what kind of deficiencies you may encounter when you choose to follow a trend.Turning vegan is a separate issue in itself. To cut things short- veganism adds a ton of deficiencies to your diet.
Nothing in life worth having comes easy. Whatever comes easy, isn't that great. And, this 'fetch and go' junk food culture is one glaring example. More and more people are choosing easy options when it comes to satisfying their hunger.
The debate of whether or not to include carbohydrates and fat in a post workout meal seems to never end. In fact, fat should not even be an option when it comes to post workout nutrition. Do carbs and fat really score that low when it comes to their importance in a post workout meal? Well, you are about to find out the science behind this myth.
Beta Alanine has been around for a while but a lot of people are still unaware of its benefits. It is usually used as a performance enhancer by track and field athletes but is now doing the rounds in the bodybuilding circuit as well. It is also used as the main ingredient of many pre workouts available in the market. Let's find out whether it really lives up to its name or is it just another waste of money.
Despite of being one of the most researched supplements on Earth, creatine is considered to be a rather notorious supplement by many. The reason for that is either its misuse or misinformation about it. The truth is that creatine is completely safe to use and is one of the most widely used supplements
Coffee is generally consumed as either cappuccino or latte. For people who use it as a pre-workout igniter, it is usually consumed in the form of black coffee shots. Now just like there's something new always showing up in fitness, with the usual astronomical claims and it's called green coffee. And like the glut of ‘fitness foods' out there, it claims to ‘reignite' metabolism and ‘burn fat'.
Gyms in India aren't the same as they used to be. As far as the equipment and facilities are concerned, there has been a drastic change in the Indian fitness industry. Apart from fancy equipment, facilities like steam rooms and saunas have become pretty commonplace.
No matter how much you try to control it, it does get difficult to control sugar cravings. The situation is even worse if you are a foodie who loves sweets. Not only does sugar jeopardizes the weight loss process, it is also detrimental to your health in various other aspects.
With so many supplements available in the market today, it is difficult to choose which one is right for you. Every supplement claims to aid muscle building or help in fat loss. So should you go ahead and buy all of them? Well, of course not. Supplement companies make these tall claims just to sell their products.
The pain of not putting on weight is real. While the majority of the population is busy losing pounds, ectomorphs are doing everything to put some kilos on. When nothing seems to work for them, they turn to weight gainers or mass gainers.
We all know that nuts are good for health. They contain essential fatty acids and should be a part of your daily diet. Apart from consuming them raw, another form in which these nuts are available is a roasted form. Roasted nuts sell better simply because they taste better.
Not a lot of people know that it's not just the fat that's under the skin, which contributes to your total fat. There's a type of fat present inside your abdominal cavity called visceral fat. Visceral fat is more dangerous than the fat that's visible to you in the form of chubby skin.
If you are a pseudo-fit person who usually runs marathons to lose weight and blames carbohydrates for obesity, chances are you must also be drinking some kind of ‘infused detox water'. Congratulations, you belong to a certain breed of misinformed, health-conscious people who have recently cropped up.
‘Fat converts into muscle', is one of the most commonly used taglines by supplement manufacturers. Some bro science experts make this claim to lure in clients as well. They tell poor skinny guys to gain fat first and misinform them that this fat will be converted into muscle later on.
The saying, ‘eat more fruits for a healthy life' was something or parents, teachers and coaches have always told us. However, with recent studies and new opinions on high fructose corn syrup, fructose has started getting a bad rep. Studies show how fructose corn syrup and glucose can have a negative effect on one's health and leads to weight gain.
There are days when you just don't feel like hitting the gym. But that certainly doesn't mean that you don't want to or shouldn't exercise. To get out of the regular rut, here are 4 bodyweight exercises that you can do at home.
It's been some time since you made up your mind to hit the gym, right? But then it's either motivation that holds you back and sometimes other reasons, like your busy schedule. After all, you are not a bodybuilder who can spend all his time building his physique only.
There's always hysteria when it comes to supplementing creatine. It's hard to understand why because creatine is the most extensively researched supplement on the planet. At least a thousand studies have been conducted on its safety and effectiveness, if not more.
Yes, it's a fact that caffeine helps in alertness, increasing physical performance and metabolism; to an extent. However, like any other substance, even caffeine has certain side effects if consumed in excess. What's worse is that we don't really care about the amount of caffeine that we consume during the day.
CrossFit has been gaining immense popularity around the globe. Yet in India, there are hardly any good CrossFit facilities. The reason is simple- we are still too obsessed with getting big like bodybuilders. People go to the gym just to improve the way they look, not the way they function.
If your day starts with a cup of coffee, we are here to give you a few more reasons to continue doing so. Not just for the taste and kick, people who drink coffee as a part of their workout regime will also be surprised how it actually works to improve their workout performance.
Bored of lifting weights and performing the same cardio routines every day? Don't have time to go to the gym? Need a quick and fun way to burn calories every morning? Well then, jumping ropes is something you should be doing.
A lot of dudes know about essential amino acids but do you know about essential fatty acids? Not just the gym enthusiasts but every healthy individual is opting to supplement with essential fatty acids.
Thanks to chubby nutritionists, there's more misinformation in the fitness industry than there are exercises. There are so many myths relating to nutrition that the list just never seems to end.
While some of us find it difficult to push ourselves to the gym every morning, there are fitness buffs who hit the gym seven days a week. They train more frequently and end up being ‘over-trained'.
A recent surge in online training platforms has given rise to more bro science, rather than eliminating it. These forums are churning out so-called ‘certified fitness experts' like Lovely professionals and Amity University MBAs.
Apple Cider Vinegar has become extremely popular in the fitness world these days. Chubby dietician and nutritionists swear by its effectiveness it has been boasted about so much that it seems as if it is the ‘one stop solution.
So you have made up your mind, you will now work towards your long pending fat loss goal. Fad diets have failed you and distance running has made you skinny fat. But where do you start, is your question.
A lot of people who follow a keto diet have demonized carbohydrates so much that folks literally fear touching them. Low carb diets, extreme low carb diets, zero carb diets, keto diet, all these have cornered carbohydrates.
Desi gym trainers have some high flying degrees - starting from a post graduate degree in how to fuck biomechanics up to a degree in selling steroids and unwanted supplements to young chaps; they know everything.
If you are a vegetarian, consuming enough protein becomes a massive problem. Since a majority of ‘complete' protein-rich foods like chicken, eggs and other meats are prohibited, vegetarians.
A lot of people believe that if you want a strong body you should consume buffalo's milk. And if you want a sharp mind, you should consume cow's milk. Also, cow's milk is considered to be lighter for digestion than buffalo's milk.
Don't eat bananas, you will get fat. Oh, you don't eat bananas on a fat loss diet. It's not uncommon to come across such advice. And, of course, they come from people who know absolutely nothing about fat loss in the first place.
A chiseled body has become synonymous with being fit. While it’s far from the fact, the younger and dumber generation would still sell their soul to get those perfect 6 pack abs. Sadly though, 90% of the dudes will probably never see their abs.
You have seen ‘Rocky’, we all have. If you haven’t, stop reading this and go watch it. Just kidding! Well, if you have seen the movie, you must remember the scene where Stallone cracks open a bunch of eggs and gulps them down.
There has been a surge of vitamin loaded drinks in the market recently. While doctors tell you that you have certain vitamin deficiencies, they certainly don’t ask you buy ‘vitamin water’.
Ramadan has finally started. For a month our Muslim brothers will be fasting for over 16 hours a day. The eating window will be restricted to about 8 hours. The struggle here is to keep up their workout and strength levels.
Creatine is the most researched natural supplement. It is common amongst bodybuilders and sportsmen alike. Since the cost per serving is also affordable, even beginners can use it.
No matter how beneficial weight training is for fat loss, cardio will always be on the front foot. Why? Because idiocy has been force fed into the fitness industry. Maybe it’s the agony of hard work
Coffee (caffeine) is the second most consumed beverage after water. The soft drinks thatyou enjoy in the summers also have caffeine in it. While the kick that a cup of coffee offers is unpaparallel for coffee lovers
What should be the ideal rep range for a set? If you grind iron, I know this question has always been on your mind. Some say go heavy or go home, while some say it's all about high reps with moderate weights.
From athletes to bodybuilders, the act of stretching is pretty common. It’s like a regular drill. Since it’s religiously practiced by pro-sportsmen, there must be some logic behind stretching.
A lot of us keep a piece of a protein bar two in our gym bags for the sake of convenience. They do come in handy when you are out and don’t have a decent protein source.
So you have been fasting on and off and now your body feels weak and famished. Or, you have been on an all-liquid diet since 3 days making you crave for food. All this is happening while you make immense.
There has been a huge surge in the sale of brown rice with the advent of complex carb diets. We have replaced everything white with brown in almost all the options in our diet, be it bread or rice.
Bigger biceps and deep pectoral muscles have always been the reason for people to hit the gym. But a better physical appearance is the not the only incentive a steady workout regime adds to your life.
Fish oil has become a common supplement amongst fitness enthusiasts. From bodybuilders to normal guys, fish oil is a part of every supplement stack these days.
Human Growth Hormone, more commonly known as Growth Hormone, is an important hormone in your body as it affects your body composition and metabolism. In short, the result of all that hard work.
Most dudes don’t ever train their legs because it’s very demanding and brutal. If you hit your legs hard, the DOMS will not leave you for days. But that feeling is great! One of the most undertrained leg muscles are the calves.
Myths have always been a part of the fitness industry. Poor beginners are the first to fall prey to these myths and desi trainers are to be blamed. Self education and application of what you have learned.
There are two things most dudes do on a leg day - first, they don’t do squats and second, working on ‘very-heavy-completely-out-of-form' leg pressing. If you think doing heavy-ass leg presses will make you look like a Spartan.
Looking at your pants becoming a little snugger, day by day, will give you enough motivation to hit the gym daily, but once those results become sluggish or come to a halt, it becomes difficult
L-carnitine has an image of a proven fat burner among fitness enthusiasts. Its low cost per serving and convenient dosage makes it a big hit for people who want to burn fat quickly. But is it really worth it?
The traditional Indian breakfast always consisted of ‘Parathas’ in the morning which later on was replaced by jam or butter with a slice of bread. The latest to join the list is Oats.
To lose weight, the first thing that you need to do is to create a calorie deficit so that your body can use stored fat as energy reserves. This calorie deficit diet works best when you start burning some extra calories
Supplement companies have been selling Tribulus as a big revolutionary formula to supposedly ‘boost’ testosterone. Average gym bro often blames someone’s inability to grow on lowered testosterone levels.
When it comes to ‘veganism’ there’s always some sort of confusion. How do vegans complete their protein intake? Since they don’t consume anything coming from animals- meat and dairy.
BMR is short for Basal Metabolic Rate. It is the measure of minimum amount of energy that our body needs even when it is at total rest for functions such as- maintaining basic cell function and normal body temperature.
Have you seen people running to grab their shakers immediately after they have finished the last rep of their workout? I am sure you have. That’s not unusual at all. Some are even scared that they have forgotten the protein shake
If you have been spending 40 minutes on the elliptical or the treadmill for the sole reason of fat loss, it is the time to rethink your strategy. According to The National Strength and Conditioning Association (NSCA).
Go Heavy or Go Home! While this statement can really motivate you, it’s not entirely true. Really heavy training is not the answer for the development of every body part. The Dumbbell Lateral raise is one such exercise
BCAA is short for Branched Chain Amino Acid and it has become one of the most commonly used supplements in recent time. Every fitness enthusiast can be seen sipping a BCAA concoction in between sets of strength training.
Protein builds muscle. Enough said. If your protein consumption sucks, so will your muscle repairing capability. While gym enthusiasts are generally caught up with the high absorbent, zero carbs isolate protein to rake in the benefits
There have been a ton of articles on how high GI (Glycemic Index) carbs will affect your weight loss or muscle building progress, but does that mean that that high GI Foods cannot be an integral part of your meals?
Eggs have been a favorite choice for bodybuilders and fitness enthusiasts to meet their daily protein requirements. But, it is wrong to think that eggs provide a quality meal, only for people who work out.
If you haven’t already included oats in your breakfast, here are 5 science based reasons to do so.
1. Oats Help In Controlling Blood Sugar Levels....
While many people are caught up in the world of wanting to lose weight, there’s a smaller group of people who are trying to gain weight. For some, it’s the desire to add muscle mass to their frame.
1) Distance Running - Headphones tucked in and there they go, ruining their joints and elevating the stress hormone levels. The most they lose is muscle, while they think it is the ‘fat’ that they are killing.
The most easily accessible food on the list and can be prepared without any hassles at home.
Testosterone, well, every gym rat is familiar with this term. By definition, Testosterone is a hormone - a chemical messenger - that is responsible for the development of male sexual characteristics.
Most weight loss cases are driven by desperation to burn off the kilos as fast as possible. While it's good to start taking control of your life, but the thing is that you can't lose all the weight.
Exercise during pregnancy provides numerous benefits to both expectant mothers and their Fetuses.
For the mothers, exercise improves fitness, prevents urinary incontinence and back pain, and lessens
swelling and constipation.
CLA, short for Conjugated Linoleic Acid, is another ‘so called’ Fat
burning supplement that sells like hot cakes in the supplement shops. I have even seen bodybuilders and health coaches recommending this
supplement to people for quick fat loss.
Many diets rely on the theory of fasting as the core of the process. This includes avoiding foods during certain times, skipping meals, restricting your diet to certain foods or consuming no solid foods.
The fitness supplement industry just doesn't rest. There is always something new being launched, stuff that promises miraculous weight loss solutions and more. The latest is something called 'yohimbe'.
First, Let’s understand what exactly is whey protein ? Whey protein is a mixture of globular proteins isolated from whey, the liquid material created as a by-product of cheese production.