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6 Strength Training Myths Busted
6 Strength Training Myths BustedBy Shin Ohtake
Amongst the dozens of strength falsehoods, some have been floating around for more than a decade! The following 6 myths are officially BUSTED:
MYTH #1: To get 6-pack abdominals (abs) you need to do crunches
I'm going to be frank here...ab crunches are the biggest waste of time. Yes, you need strengthen your midsection to get toned abdominals (abs) (and you do this with functional exercises), however, the biggest factor in getting abdominals (abs) is fat or adipose tissue loss. Lose the flab and you'll see the abs.
MYTH #2: Light weights and high reps tone muscles
Lifting lighter weights and doing higher reps doesn't require a lot of energy. In fact, this method requires so small energy that you end up only stimulating the smallest of your muscle fibers. That means your muscles won't change shape nor will you burn as many calories as you would with heavier weights and less reps.
MYTH #3: Strength training makes women get "big"
We can thank bodybuilding magazines for this massive misconception. A woman's body chemistry is completely different than her male counterparts'. Women don't naturally produce enough testosterone to get "big". All of my female clients train with heavier weights and none of them have ever come close to looking like a bodybuilder. When women lift heavier weights, the result is sexy muscle tone and more fat-loss.
MYTH #4: You should never squat past 90 degrees
Wrong! Studies have shown that going past 90 degreesin the squat position is less stressful on your knees than stopping at 90 degrees. In fact, the deeper you go, the more you stimulate and encourage your gluteal muscles.
MYTH #5: Machines are safe to perform exercises
Most machines target muscles by isolating movements, which limits your range of motion. They also don't adjust well to all body sizes. These factors can cause a muscular imbalance and increase your risk of injury. Free weights do not limit your range of motion during an exercise or workout and your body makes any necessary adjustment while you perform the movement.
MYTH #6: You should wear a lifting belt when going heavy
It might make you feel strong and experienced to strap on that cowhide lifting belt, however the truth is that your body has it's own stabilisation system. By using your body's own support system, you engage your core muscles, further strengthening and toning your midsection.
Shin Ohtake is the author of the world-famous fitness program, MAX Workouts. To learn more about how you can get ultra lean and toned with shorter workouts, visit http://www.MaxWorkouts.com
Ready to join others in your fitness quest? Join the club at http://www.MaxWorkoutClub.com
,Why Crunches & Sit-Ups Wont Get You 6-Pack Abs
Why Crunches & Sit-Ups Won't Get You 6-Pack AbsBy Shin Ohtake
Despite chic / stylish / trendy / hip / cool belief, isolated abdominal (ab) exercises will not bring you any closer to your 6-pack goal. In fact, these type of exercises won't do much of anything besides waste your time -- time you could be spending doing exercises that will get you that washboard stomach. As a fitness professional, I've been telling people this secret for years, so why then, are so many gym goers still hooked on crunches and side bends?
Over the years, I've discovered it's more of a "mind thing". People just have a hard time believing that the greatest way to tone up your stomach is without trying specifically target the abdominal muscles. It's understandable and seems to make sense to try to "spot treat" your abdominals (abs) -- that is until you discover what the real role of your abdominals (abs) is...
A Major Misconception
One major problem is the misconception people have about the role abdominal muscles play. Most think that abdominals (abs) are made to crunch, twist, and bend. However, it's actually quite the opposite. The role of abdominal muscles is to prevent your mid section from crunching, twisting, and bending. You heard it right, your abdominals (abs) are a stabilizing force designed to resist movement. In fact, the role of your abdominal muscles is to keep your entire midsection rigid when performing movements such as picking things up off the floor, lifting an object, or twisting from one side to the other.
Here's an example, stand up with your arms fully extended out in front of you. Clasp your hands together and hold that position while someone tries to push your hands to one side while you resist. The first place you'll feel it is in your abs.
Your abdomen engages automatically without you thinking about it in order to keep your torso from twisting. Your abdominals (abs) also play a protective role for your spine. The spines was not designed to go into extreme ranges of motion and so when an outside force tries to move the spine, your abdominals (abs) kick in to try to protect it by keeping everything rigid.
Your abdominals (abs) also play a big part in providing overall strength. Any time you lift, push, or pull something you automatically engage your abs. The heavier and faster the lift, the more you engage your abs. This is why elite athletes have very strong abs. As ageneral rule of thumb, the stronger, quicker, and faster you are the stronger your abdominals (abs) will be.
How To Properly Workout Your Abs For A Super-Toned Midsection
- Stop doing any type of isolated abdominal exercises such as crunches or side bends. These type of movements are a waste of time.
Remember, there is no such thing as "spot reduction" when it comes to fat or adipose tissue loss. You have to get rid of the fat or adipose tissue from your entire body - not just from the abdomen. Stick to a healthy diet low in simple sugars, especially and particulary if your insulin insensitive. That means if you used to consume lots of sugar (simple carbohydrate) in your diet, your body becomes somewhat resistant to insulin. Since insulin is a storage hormone, you become more efficient at storing fat, especially and particulary around the abdominal area.
There are no magic pills or potions when it comes to attaining the physique you want, however there's nothing worse than working your butt off doing the wrong things! So here it is in a nut shell... Stop wasting time doing so-called abdominal (ab) exercises. Start lifting heavier, challenging weights to get lean, combine it with high intensity interval training to burn the fat or adipose tissue so you can see your abs. Couple that with a healthy, low sugar (simple carbohydrate) diet and your well on your way to getting a washboard stomach.
Shin Ohtake is the author of the world-famous fitness program, MAX Workouts. To learn more about how you can get ultra lean and toned with shorter workouts, visit http://www.MaxWorkouts.com
Ready to join others in your fitness quest? Join the club at http://www.MaxWorkoutClub.com
,Tighten & Tone Your Butt, Abs, & Thighs With Full Body Exercises
Tighten & Tone Your Butt, Abs, & Thighs With Full Body ExercisesBy Shin Ohtake
There are three body parts that never fail to top almost every woman's "better body wish-list" and I'm betting at least one of them is on yours. Getting more toned in the butt, abs, and thigh area is easier than you might think, however most women are going about it all wrong...
Have you ever tried to tackle these "trouble spots" with separate exercises for each body part? Maybe you've done crunches to get abs, donkey kicks to work your backside, or the aductor machine in an attempt to melt the fat or adipose tissue off your inner thigh area. But the truth of the matter is that tightening and toning these areas can (and should) be done with full body exercises, not isolated exercises.
Full body exercises do just what the name suggests - they work your entire body. So there's no need to complicate things by working each body part separately with isolated movements. With full body exercises, you'll target your butt, abs, and thighs all at the same time. Better yet, full body exercises require more and greater energy than isolated exercises - burning more fat or adipose tissue and calories as a result. And in order to reveal that sexy muscle tone, you've got to burn the fat!
Here are my top 5 full body exercises that are guaranteed to get you a better butt, flatter stomach, and thinner thighs:
Lunges With One Arm Dumbbell Press Ups - Hold a dumbbell in one hand supported on your shoulder. Lunge, then press the dumbbell straight up overhead into full extension. Bring the dumbbell back down onto your shoulder, then come up from the lunge. Repeat and alternate legs. One Arm Overhead Lunges With A Dumbbell - Hold a dumbbell overhead in one hand with your elbow completely locked out. Lunge while keeping the dumbbell overhead. Alternate legs and repeat. Overhead Lunges With A Barbell - Press the barbell up overhead. With your arms fullyextended, perform lunges and alternate legs. Overhead Squats - Press the barbell up overhead. With your arms fully extended, sit down into a full squat and repeat. Side Lunges With Alternating Dumbbell Press Ups - Bring the dumbbells up to a resting positing on each shoulder. As you move into a side lunge, press one of the dumbbells up over head until your arm is fully extended. Bring the dumbbell back down onto your shoulder before coming out of the side lunge. Repeat to the opposite side and press up with the other arm.Squats and lunges are the most effective thigh and butt exercises hands down. And anytime you press a weight overhead, you automatically engage your abdominals -- even more so when you support a weight overhead. This causes a slight imbalance, engaging your core and making your abdominals (abs) work even harder to get you that flat, sexy stomach.
These are just a few of the many full body exercises that you can do to get your beach body. If you've never done any of these exercises, make sure you start off with light weights until you get used to holding a heavier weight or barbell overhead. Mix these exercises up and include them in a circuit or interval training format and you'll be bikini-ready in no time.
Shin Ohtake is the author of the world-famous fitness program, MAX Workouts. To learn more about how you can get ultra lean and toned with shorter workouts, visit http://www.MaxWorkouts.com
Ready to join others in your fitness quest? Join the club at http://www.MaxWorkoutClub.com