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Myths That Effect Your Muscle Building Results
Shawn Lebrun asked:
Over the past 5 years, while working as a personal trainer, I’ve discovered a lot of muscle building hype floating around the internet.
Here are some of the most common myths that will effect your muscle building goals. Next to the myth, I’ve revealed the truth so you can learn how to do it right.
1. You need to drastically cut your calories to lose weight and build muscle.
False. You need to actually eat more food, it just has to be better food and smaller portions. The goal is to increase metabolism and this can be done by eating a smaller meal every 3 hours.
If you reduce calories by too much, your metabolism will actually slow down, causing you to hold onto stored fat. That is why diets DO NOT WORK!!!
My clients eat more food and still keep losing body fat. Eating often keeps metabolism running smooth and it helps keep nutrients on tap for your body to utilize in the repair of muscle.
Not only that, building muscle without enough calories is impossible. It takes calories (energy) to build muscle.
2. Aerobic exercise should be done every day.
False. Over-training can be done by doing too much cardio as well as too much weight training. Doing anything everyday will have a negative impact on your muscle building results.
When do you rest? Imagine yourself going to your job and working 7 days a week, 365 days a year. How long until you go crazy? Keep cardio to 2-3 sessions per week. Any more than that and you negatively impact your muscle building and your recovery time between workouts.
3. The longer the aerobic session the better.
False. It’s not the duration, it’s the intensity level of what you are doing. Again, more is not better. Doing something better is better. So instead of doing long, drawn-out cardio sessions, make them short (no more than 30 minutes) and intense (work harder!) This will bring about better muscle building results.
4. You need to spend hours a day, many days a week weight training to see results.
False. This is the quickest way not to see results. The process of building muscle is fairly easy. You just lift weights to stimulate muscle growth and then you allow that muscle to recuperate before you train it again and then you try to lift a bit more the next workout.
Keep workouts under an hour and try not to weight train more than 4-5 days a week. Adopt the “more is NOT better philosophy” to all you do.
5. Ab stimulators and energizers will give you a great set of Abs.
False. Abs, just like any other muscle group, need to be worked with resistance training in order for them to develop. Not to mention you need to do cardio to help burn off fat around the midsection and focus on proper nutrition to make sure you keep the fat off.
Abs are developed through overload and these electric stimulators do not overload the muscle. Ab stimulators create involuntary contractions. This may help the therapeutic effect on abdominal muscles but not the muscle building process. These will do nothing for the abs, plain and simple. They will work your wallet more than the abs.
6. You need to work a muscle more than once a week.
False. If done well and intensely, a muscle will not need to be worked more than once a week. In fact, you may get less results if you train a muscle group directly more than once a week.
Muscles need rest and recovery time in order to grow and get stronger. If you are training them all the time, they will not get the needed rest. It’s like trying to get a good tan when you are always sunburned.
These are a few of the top myths I’ve found floating around the internet. These myths have a negative impact on your muscle building goals, so avoid them at all costs!
Muscle Building
Over the past 5 years, while working as a personal trainer, I’ve discovered a lot of muscle building hype floating around the internet.
Here are some of the most common myths that will effect your muscle building goals. Next to the myth, I’ve revealed the truth so you can learn how to do it right.
1. You need to drastically cut your calories to lose weight and build muscle.
False. You need to actually eat more food, it just has to be better food and smaller portions. The goal is to increase metabolism and this can be done by eating a smaller meal every 3 hours.
If you reduce calories by too much, your metabolism will actually slow down, causing you to hold onto stored fat. That is why diets DO NOT WORK!!!
My clients eat more food and still keep losing body fat. Eating often keeps metabolism running smooth and it helps keep nutrients on tap for your body to utilize in the repair of muscle.
Not only that, building muscle without enough calories is impossible. It takes calories (energy) to build muscle.
2. Aerobic exercise should be done every day.
False. Over-training can be done by doing too much cardio as well as too much weight training. Doing anything everyday will have a negative impact on your muscle building results.
When do you rest? Imagine yourself going to your job and working 7 days a week, 365 days a year. How long until you go crazy? Keep cardio to 2-3 sessions per week. Any more than that and you negatively impact your muscle building and your recovery time between workouts.
3. The longer the aerobic session the better.
False. It’s not the duration, it’s the intensity level of what you are doing. Again, more is not better. Doing something better is better. So instead of doing long, drawn-out cardio sessions, make them short (no more than 30 minutes) and intense (work harder!) This will bring about better muscle building results.
4. You need to spend hours a day, many days a week weight training to see results.
False. This is the quickest way not to see results. The process of building muscle is fairly easy. You just lift weights to stimulate muscle growth and then you allow that muscle to recuperate before you train it again and then you try to lift a bit more the next workout.
Keep workouts under an hour and try not to weight train more than 4-5 days a week. Adopt the “more is NOT better philosophy” to all you do.
5. Ab stimulators and energizers will give you a great set of Abs.
False. Abs, just like any other muscle group, need to be worked with resistance training in order for them to develop. Not to mention you need to do cardio to help burn off fat around the midsection and focus on proper nutrition to make sure you keep the fat off.
Abs are developed through overload and these electric stimulators do not overload the muscle. Ab stimulators create involuntary contractions. This may help the therapeutic effect on abdominal muscles but not the muscle building process. These will do nothing for the abs, plain and simple. They will work your wallet more than the abs.
6. You need to work a muscle more than once a week.
False. If done well and intensely, a muscle will not need to be worked more than once a week. In fact, you may get less results if you train a muscle group directly more than once a week.
Muscles need rest and recovery time in order to grow and get stronger. If you are training them all the time, they will not get the needed rest. It’s like trying to get a good tan when you are always sunburned.
These are a few of the top myths I’ve found floating around the internet. These myths have a negative impact on your muscle building goals, so avoid them at all costs!
Muscle Building
Muscle Building Tips
Mark Edwards asked:
u go about choosing a muscle building system that actually works? You first must accept that many programs are hyped up to tell you what you want to hear, not what the facts actually are. Unless you realize that approaching muscle building from a common sense approach, you may be wasting a lot of time and money.
The days of long workouts at the gym with little results can be a thing of the past if you learn proper nutrition, techniques and targeted muscle building strategies. People often over do there workouts and create more problems by not learning proper techniques and how to work with your body’s metabolism. This particular approach is the best way to attain the long term results.
If you are a “hard gainer”, it really comes down to a system that can change your metabolism to the point your body can adjust to the goals you’ve trained it for. Whatever your current body type, muscle mass can easily be created with proper training from a time tested muscle building system. Your body really does learn to follow the prescription you lay out for it….once you have learned what really works!
Supplements can have their place in such a system, but a program that works the best is one that is not dependent on artificial means. Don’t fall into the trap of believing you have to have the latest, greatest, nutritional supplements
to transform your body type. Having a proven system with real before and after testimonials is much more reliable than buying into all the hype that surrounds this industry.
The best muscle building systems should provide the following benefits:
Increased energy and strength
Noticeable body transformation
Allow you more free time from learning to work out “smart” not necessarily long
Learn to train without diminishing your testosterone levels
Ability to gain weight through specific, targeted muscle building techniques
Transform fat into muscle mass through metabolism management
A proven system with a track record that can back up what it claims
The peace of mind knowing you will succeed and accomplish your targeted goals
Speaking from my own perspective, sticking with a proven muscle building system allows me to see continued growth without being compelled to jump on the bandwagon each time some new product is hyped up claiming almost instantaneous results. I want to find something that makes sense and works. When asked “What’s the best muscle building system to use to achieve my goals?The best advice I can give regarding a system that will work for you is to be honest with yourself and ask “will I really do this, or do I want to believe someone has a magic pill”!Most of us can get pretty discouraged and lose our focus when we can’t see some noticeable results within a short period of time. Does someone else hold that elusive secret solution. The honest truth is, choose a system that can document the results you desire, with the understanding that there are plenty of programs out there that are “hype” based and not “fact” based…that’s the real secret. It may not be as hard as you think to choose a system gives you everything you’re looking for.
Muscle Gain
u go about choosing a muscle building system that actually works? You first must accept that many programs are hyped up to tell you what you want to hear, not what the facts actually are. Unless you realize that approaching muscle building from a common sense approach, you may be wasting a lot of time and money.
The days of long workouts at the gym with little results can be a thing of the past if you learn proper nutrition, techniques and targeted muscle building strategies. People often over do there workouts and create more problems by not learning proper techniques and how to work with your body’s metabolism. This particular approach is the best way to attain the long term results.
If you are a “hard gainer”, it really comes down to a system that can change your metabolism to the point your body can adjust to the goals you’ve trained it for. Whatever your current body type, muscle mass can easily be created with proper training from a time tested muscle building system. Your body really does learn to follow the prescription you lay out for it….once you have learned what really works!
Supplements can have their place in such a system, but a program that works the best is one that is not dependent on artificial means. Don’t fall into the trap of believing you have to have the latest, greatest, nutritional supplements
to transform your body type. Having a proven system with real before and after testimonials is much more reliable than buying into all the hype that surrounds this industry.
The best muscle building systems should provide the following benefits:
Increased energy and strength
Noticeable body transformation
Allow you more free time from learning to work out “smart” not necessarily long
Learn to train without diminishing your testosterone levels
Ability to gain weight through specific, targeted muscle building techniques
Transform fat into muscle mass through metabolism management
A proven system with a track record that can back up what it claims
The peace of mind knowing you will succeed and accomplish your targeted goals
Speaking from my own perspective, sticking with a proven muscle building system allows me to see continued growth without being compelled to jump on the bandwagon each time some new product is hyped up claiming almost instantaneous results. I want to find something that makes sense and works. When asked “What’s the best muscle building system to use to achieve my goals?The best advice I can give regarding a system that will work for you is to be honest with yourself and ask “will I really do this, or do I want to believe someone has a magic pill”!Most of us can get pretty discouraged and lose our focus when we can’t see some noticeable results within a short period of time. Does someone else hold that elusive secret solution. The honest truth is, choose a system that can document the results you desire, with the understanding that there are plenty of programs out there that are “hype” based and not “fact” based…that’s the real secret. It may not be as hard as you think to choose a system gives you everything you’re looking for.
Muscle Gain
