Many people are chasing that chiselled set of abs. Whether it is for a fitness/bodybuilding show, for that vacation you plan on taking or to look good on the beach. However, what most don't realize is that they already have the six-pack they so badly want! Everyone has abdominal muscle. They are one of the main muscles for holding your body upright. They control many every day movements you would not even expect. So how do get these magical muscles to show their face? A million crunches and sit-ups every day, right? WRONG! This is one of the biggest myths within fitness. Crunches actually burn very little calories when performing them. Are they beneficial? Absolutely! However, they are going to sculpt your abs and make your core stronger. These are both very useful functions, however, they are not going to give you the abs you want. The reason for the common misconception is due to marketing in the fitness industry over the past decade. There are countless advertisements and commercials on T.V with a new piece of equipment that 'gives you abs.' The commercial shows somebody with great abs using this piece of equipment. Now the consumer ties the image of great abs to doing some form of abdominal exercise. Abdominal workouts are great, but the one and only way to get that 6 pack is through your diet and cardiovascular exercise.
These are a couple of things I will talk a little more about at a later time.
Friday, February 14, 2014
"Proper" Number of Repetitions?
So, you're in the gym and you're trying to build muscle. Great! However, there is a common question that is often asked in and around the gym. How many repetitions should I do to build muscle?
To give a little bit of history behind this question, we will start back in 1954. Ian MacQueen, a surgeon and competitive bodybuilder came up with a theory. He believed that 8-12 repetitions was the secret number for building muscle. Now although this holds some truth, it is also very dependent upon another factor. The main factor responsible for muscle growth is called, time under tension. This is simply the amount of time in which you put your muscles under stress. Many people have a belief that you must lift the heaviest amount of weight to make you muscles grow. However, using heavy weights will cause a type of muscle growth which will lead to strength gains rather than size gains. Using less weight but more time under tension, will stimulate the muscles in a way which causes size increases. Both types of training have their benefits.
So what IS the best rep range for your workouts?
There is no set number. Vary your rep ranges and adjust the weights accordingly. This will ensure you stimulate every type of muscle growth, both in the slow and fast twitch muscle fibres. Your body is an extremely smart machine and will always adapt to what you are doing. If you constantly keep your body guessing, it will constantly have to adapt and change. This is how optimal growth and results occur.
To give a little bit of history behind this question, we will start back in 1954. Ian MacQueen, a surgeon and competitive bodybuilder came up with a theory. He believed that 8-12 repetitions was the secret number for building muscle. Now although this holds some truth, it is also very dependent upon another factor. The main factor responsible for muscle growth is called, time under tension. This is simply the amount of time in which you put your muscles under stress. Many people have a belief that you must lift the heaviest amount of weight to make you muscles grow. However, using heavy weights will cause a type of muscle growth which will lead to strength gains rather than size gains. Using less weight but more time under tension, will stimulate the muscles in a way which causes size increases. Both types of training have their benefits.
So what IS the best rep range for your workouts?
There is no set number. Vary your rep ranges and adjust the weights accordingly. This will ensure you stimulate every type of muscle growth, both in the slow and fast twitch muscle fibres. Your body is an extremely smart machine and will always adapt to what you are doing. If you constantly keep your body guessing, it will constantly have to adapt and change. This is how optimal growth and results occur.
Friday, January 31, 2014
Welcome Fitness Fanatics!!
Hey everyone! Welcome to Anything Fitness!
All of the posts you see here are going to be about a wide variety of topics pertaining to fitness. As a fitness fanatic and physique/bodybuilding competitor, I have a passion for this subject and want to do anything I can to help people reach their goals.
Today's topic is going to be all about New Year's resolutions. I am certain everyone at some point or other, has made a fitness goal. Many times these goals come at New Year's in the form of resolutions. The greatest obstacle for most people however, is keeping their resolution long enough that it becomes a lifestyle. This is often easier said than done. However, many people get labelled as 'lazy' when they stop working out and do not meet their fitness goal. This is the furthest thing from the truth. The problem is that today's world is a very busy place. People have busy schedules pertaining to work, family and their social lives. This means that whether your goal is to lose a couple pounds, build some muscle or run a marathon, you must always have a plan of attack. Having a plan is the first and most important step to achieving your goals in fitness. Here are some tips that will help you reach your goals.
Set a goal
Although this sounds very simple, it is one of the hardest parts of succeeding. The goal you set for yourself should be realistic. This will ensure that you will not be disappointed and get down on yourself. The goal should include a timeline as well. This will help you gauge your success. When a person starts to see improvement, it serves as motivation. Fitness goals take a very long time and do not happen over night. Staying motivated is crucial if you are after long-term success.
Schedule Your Time
Now that there is a goal in mind, the foundation is laid. The next step is where most people falter extremely easily. Setting a schedule for each day is critical. As I said before, most people have extremely busy lives. Just as we budget our bank accounts, we must budget our time. Doing so will avoid any excuses that may arise. "I can't go to the gym today because I have that dinner meeting at 6pm." These are things which you must plan for. There is always a solution. Whether you must go before work or even during your lunch break.
Make it FUN!!!!
This next part is very important. Why would anyone want to do something that is not fun or enjoyable? Make your goal something you enjoy doing. Ensure that there is a variety in your workouts, take group classes, or even get a workout partner. Having someone there to motivate you can be huge. As humans, we have a tendency to take the easy way out. Having a partner makes you accountable and also makes it more fun to be active. The monotonous speed walk on the treadmill by yourself, becomes a fun time to catch up with a friend.
Following all of these steps will have you on the right track to keeping that promise to yourself and changing your life in a positive way.
All of the posts you see here are going to be about a wide variety of topics pertaining to fitness. As a fitness fanatic and physique/bodybuilding competitor, I have a passion for this subject and want to do anything I can to help people reach their goals.
Today's topic is going to be all about New Year's resolutions. I am certain everyone at some point or other, has made a fitness goal. Many times these goals come at New Year's in the form of resolutions. The greatest obstacle for most people however, is keeping their resolution long enough that it becomes a lifestyle. This is often easier said than done. However, many people get labelled as 'lazy' when they stop working out and do not meet their fitness goal. This is the furthest thing from the truth. The problem is that today's world is a very busy place. People have busy schedules pertaining to work, family and their social lives. This means that whether your goal is to lose a couple pounds, build some muscle or run a marathon, you must always have a plan of attack. Having a plan is the first and most important step to achieving your goals in fitness. Here are some tips that will help you reach your goals.
Set a goal
Although this sounds very simple, it is one of the hardest parts of succeeding. The goal you set for yourself should be realistic. This will ensure that you will not be disappointed and get down on yourself. The goal should include a timeline as well. This will help you gauge your success. When a person starts to see improvement, it serves as motivation. Fitness goals take a very long time and do not happen over night. Staying motivated is crucial if you are after long-term success.
Schedule Your Time
Now that there is a goal in mind, the foundation is laid. The next step is where most people falter extremely easily. Setting a schedule for each day is critical. As I said before, most people have extremely busy lives. Just as we budget our bank accounts, we must budget our time. Doing so will avoid any excuses that may arise. "I can't go to the gym today because I have that dinner meeting at 6pm." These are things which you must plan for. There is always a solution. Whether you must go before work or even during your lunch break.
Make it FUN!!!!
This next part is very important. Why would anyone want to do something that is not fun or enjoyable? Make your goal something you enjoy doing. Ensure that there is a variety in your workouts, take group classes, or even get a workout partner. Having someone there to motivate you can be huge. As humans, we have a tendency to take the easy way out. Having a partner makes you accountable and also makes it more fun to be active. The monotonous speed walk on the treadmill by yourself, becomes a fun time to catch up with a friend.
Following all of these steps will have you on the right track to keeping that promise to yourself and changing your life in a positive way.
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