Diet & Fitness — 01 September 2017
The Myths (Part 4)

FITNESS MYTH #1: The more you train the more you gain.
The fact is: To make progress when training there needs to be a stimulus. The body reacts so that more energy is released in the next unit (supercompensation). Where the body is allowed to rest after training then the next unit can and will be completed at a higher level of performance. Where breaks are too short or too long, performance becomes static or even drops when overtraining. In endurance sports the body needs between 24 and 36 hours, in weight training 48 to 72, in coordination training from 72 to 96 hours.


FITNESS MITH #2 Lifting weights will only help me build muscle, not lose weight.
Yes & No
It’s true that it’s nearly impossible to lose weight and increase muscle mass at the same time. This deters some from lifting weights while trying to drop some fat. However, lifting weights while dieting can be very beneficial to overall weight loss. It’s no secret that an increase in muscle mass leads to increase in metabolic rate. The more muscle you have the more calories you burn. You may not be able to build muscle on a calorie restricted diet but you can preserve it. Preserving muscle is crucial to prevent your metabolic rate from dropping. Not to mention you will look a lot better.


MYTH #3: Hours of light Cardio workout is the best to lose weight.
Yes & No
It’s important to incorporate strength training into your routine so you burn calories at an optimal rate all day long – and using heavier weights could help maximize your efforts. New muscles will burn more calories along several month. Researchers at the Washington University School of Medicine in St. Louis found that working out with heavy weights even for as few as 3 to 6 repetitions increased exercisers’ sleeping metabolic rate – the number of calories burned overnight – by nearly 8%. That’s enough to lose about 5 pounds in a year, even if you did nothing else!

by Jan Ising Eventmanager & Fitness Coach founded his health orientated
Bodyforming Concept 2005 in Germany.


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