Fitness & Health Tips
Knowledge is power. Get some.
MOST OF WHAT
WE HEAR IS B.S.
...and because of this, it makes the topic of fitness and health confusing, and even disheartening especially when doctors start promoting Magic Pill weight-loss miracles. Thankfully, there are some core principles to fitness and health that are universal and apply to ALL of us.
learn these FOUR BASIC FACTs and SEE MORE IN oUR POSTS
1. Weight Loss AND Weight Gain
This is only a math equation...nothing else. Burn more than you consume = weight loss, consume more than you burn = weight gain. If you have any other theory, or believe the forces of nature are plotting against you, please submit your conspiracy theory in writing. Otherwise,"Move more, consume less." and let math and the laws of the universe do the rest. If you have doubts, remember this - the same equation that produced weight gain, if reversed, produces weight loss. To cap off this discourse on weight loss, Einstein gave us a simple clue,"Every action has an equal and opposite reaction."
2. HOW TRAINING WORKS
Muscle stress + recovery = adaptation. Whether aerobic or resistance training, every body reacts the same. Each time you stress your body with exercise, you essentially damage it - don't worry though, your body is programmed to heal and survive. After such stress, the body rebuilds itself stronger and faster and ADAPTS to handle not only the same stress load, but more the next time you train. To continue to improve and not plateau; you must progressively increase either the workload through increases in resistance or speed, make rest interval reductions, or increase the total volume of work. What happens to the form and shape of your body are only consequences of adaptation. Your muscles become more dense, improved density and performance of minute blood vessels (capillaries) supplying the muscles occurs, body fat drops and body dimensions change as a result. Focus on training and the body will follow along very nicely.
3. WHY WEIGHT TRAIN...ALWAYS
Resistance (muscle stress) trains your body to produce more power and speed used to move you from point to point, whether that is on your bike or up a flight of stairs. By multiplying the effects of gravity, weights force muscle adaptation to operate under increased loads by recruiting more muscle fibers within a given muscle group. Post-adaptation, muscle contractions for the same movement increase by speed and the ability to replicate movements more frequently and for longer duration. Best yet, the more muscle density, the more calories (fuel) they require under load, thereby increasing metabolism even at a resting state. By raising your caloric demand without increasing your dietary intake, you are constantly creating a caloric, fat-burning deficit every hour of every day.
4. To DIET OR NOT TO DIET.
Dieting is good. Each time you diet, your body and mind adjust to food types and intake amounts. As the frequency of your dieting increases, you are forcing a different form of adaptation, better known as HABIT. "Habit" is the goal - where do you think the statement "Good Eating Habits" comes from? So, to diet or not to diet?....simple, DIET! Just don't keep telling people you are on one because that's annoying. Keep it to yourself and simply order a salad, instead of a burger.
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