SWEATING IS NOT WEIGHT LOSS

 

So you've spent hours in the gym, counted the calories, and taken all the classes from Aerobics to Zumba, but everytime you climb the scale your weight remains the same.

 

So what could possibly be wrong?

 

 

Many people go into the gym and make several fundamental mistakes which prevent them from achieving their fitness goals. This swiftly demotivates the individual, causing them to reduce their gym attendance, and in most cases they stop attending the gym altogether.

 

I see lots of people make the mistake of spending an inordinate amount of their workout session going from one cardio machine to the other. Many people equate sweating with weight loss. Sweating just means you have a hyperactive internal system,” he says. “It doesn’t have a single thing to do with losing weight, or with burning calories, which is how much work you do. Also, sweating is all water weight --which is all replaced once you take in liquid again. It doesn’t mean anything.”

 

Maintaining a healthy bodyweight is a function of several lifestyle decisions, not merely jumping on the cardio machine.

 

 

 

 

 

 



GYM BELLE: ABBYE 'PUDGY' STOCKTON

 

Abbye “Pudgy” Stockton was a pioneer of women’s body-building, and she did much to increase interest in weight training among women.

 

Pudgy was anything but pudgy. She had a strong looking, well-proportioned and athletic build, and she radiated good health and vitality. She was one of the first body-builders to show that weight training can help women look and feel better. She first lifted weights to help tone her body and improve her self image after a period of weight gain lowered her self esteem and reduced her natural beauty. After taking up weight training, Pudgy won the nationwide “Miss Venus” contest.

 

 

Following her victory, she helped women across the world improve their figures through her “Barbelles” column in Strength and Health, a monthly column which debuted in the July, 1944 issue of the magazine. Pudgy also opened and operated a health studio in Santa Monica, California with her husband Les, a former lifting star.

 

On June 26, 2006 Pudgy passed away. How many of the hundreds of thousands of women today who engage in weight lifting, power lifting, bodybuilding or other form of exercise for health and vitality realize the debt of gratitude owed to Pudgy Stockton? She was a true trailblazer and a woman of strength

 

 

 

5 REASONS WHY YOU ARE NOT BUILDING MUSCLE

Here’s a question I see time and time again in online bodybuilding & fitness forums:

 

“Hi, I have been working out for X months and I have only gained Y pounds. I train hard and have been taking XYZ supplements. I can’t gain weight or get stronger! Please help!”

 

In most cases, after trying to gain weight for several months the person will quit. That’s a pity, because the only thing stopping the person from progressing is knowledge. Here are some reasons why many people do not build muscle:

 

 

 

1. You’re not getting enough calories

 

Most people are surprised at how many calories they need just for maintenance! Calorie consumption is the solution to about 90% of the complaints lifters have about not being about to get bigger and/or stronger.  Your body requires a certain number of calories to maintain your current weight. This figure is known as basal metabolic rate (BMR), and varies from person to person depending on your weight, muscle mass, activity level, age etc. If your calorie intake is lower than BMR, you will lose weight. This is known as a calorie deficit. If your daily calorie intake is higher than your BMR, you will gain weight.   You need to remain in a state of calorie surplus to retain and maintain muscle growth.

 

2. You’re not eating the right foods

 

Generally speaking, if you’re eating excess calories every day and training with a decent workout you’ll grow. But, if you’re not eating the right foods, the chances are that you’ll be limiting your potential, putting on excess body fat, and not growing enough lean muscle.

 

The best way to plan your muscle building diet is to split it up into protein/carbohydrate/fat (P/C/F) ratios. Arguably the best ratio of muscle growth is 30/50/20. This mean you’re getting 30% of your total calories from protein, 50% from carbohydrates and 20% from fats.

 

Now all you need to do is spread those amounts over 6-7 meals per day.

 

3. You’re not eating enough meals

 

When you eat is just as important as what you eat. The days of eating “3 square meals” are long gone. Research has shown that eating more smaller meals is not only great for promoting a fast metabolism, but helps maintain, lose, and gain weight. Think of your body like a log fire. If you put too much wood on at once, the fire burns slow and sluggish. But if you gradually add more wood as the fire gets bigger, it burns more efficiently and gets bigger.

 

You should be aiming for a minimum for 6 meals spread at even intervals throughout the day. You want to make these meals as even as possible, but it’s OK to eat a bit more at breakfast/lunch/dinner if you don’t have time during the other breaks.

 

So you’re probably thinking, “I don’t have time to eat all those meals”. If I had a dollar for every time I heard that I could retire. The truth is you can, it just requires a bit for forward planning. There are endless ways you can cook and store food for meals throughout the day. Spend a few hours on a Sunday afternoon cooking up your lunches and snacks for the week. Use your imagination and devise tasty and healthy meals to build up that muscle mass.

 

The other option is weight gain shakes. There’s nothing easier than banging some water into a shaker with some powder, having a shake, and drinking. Good meal replacement shakes usually contain around 600 calories with good amounts of protein, BCAAs, glutamine and carbohydrates. It’s literally a meal in a cup. All you need is a few shaker bottles, add the powder before work, then just add water and drink on the job. However, care must be taken not to overdose on shakes as extended overdoses may have negative effects on your kidneys and liver.

 

4. You’re not getting enough water

 

Water is nature’s wonder supplement, it’s essential for a whole host of bodily functions. Many lifters underestimate the importance of being hydrated well before they step into the gym. If you feel dehydrated just before you’re about to train, it’s too late, you won’t be able to rehydrate yourself time. Keeping yourself hydrated should be a priority from the moment you get out of bed. Dehydration is a serious problem, and in extreme cases can lead to death. Here are some signs of dehydration you should look out for:

• Feeling thirsty (obviously)
• Fatigue. Feeling tired for no apparent reason.
• Dry mouth and possible sore throat
• Headache
• Loss of appetite
• Dark urine with strong odor

Drinking an adequate amount of water is easy, and there’s no excuse why you cannot do it. Just take a bottle wherever you go and keep sipping out of it throughout the day. however take care not to drink excessive amounts of water as it may lead to iodine deficiencies, as well as other less desirable and potentially fatal conditions.

 

Some supplements, like creatine, may lead to dehydration. If you’re using creatine monohydrate you should increase the amount of water your consuming.

5. Your workout routine sucks

Choosing the right routine to suit your body type, training experience and goal is vital. Many new lifters get their workout routines from magazines and articles written by professional bodybuilders. These workouts are not designed for beginners, and will only lead to a lot of wasted time, energy and frustration.

 

A good workout routine needs the following:

 

• Training days arranged to allow for adequate rest
 
• Muscle groups arranged so overtraining does not occur.
 
• Muscle groups arranged so that each muscle can be worked to maximum effect
 
• A good selection of compound and isolation exercises
 
• Good warm up and cool down
 
(To be continued)

 

 

 

 

 

 

 

 

 

 

 

15 WEEKS BODY TRANSFORMATION - FREELETICS

When a man takes his destiny into his hands and proceeds to shape himself into whom he wants to be, he ceases to be a mere man, and approaches apotheosis. #LegallyMuscled bites

"A man is literally what he thinks, his character being the complete sum of all his thoughts."

"As the physically weak man can make himself strong by careful and patient training, so the man of weak thoughts, can make them strong by exercising himself in right thinking."

The Aphrodite workout is the beginners phase of the freeletics workout program. It is helpful if you perform it in a group with other trainees; this keeps you motivated when you start to hurt.

APHRODITE

Your first workout is called Aphrodite. It does not require equipment. There are no mandatory breaks. That means you are supposed to complete the workout without taking breaks - if possible. It is important to complete it in the exact same order as stated below and to work through it as fast as possible. Quitting is not an option.

WORKOUT STRUCTURE

5 Rounds Round 1 Round 2 Round 3 Round 4 Round 5
Burpees     50           40            30          20          10
Squats       50            40            30         20           10
Situps        50            40            30         20           10

BURPEES

Start: Start from a standing position. Knees, hips and shoulders are in a vertical line. Make sure to keep your core tight.

Movement: Make your chest touch the ground. Get back up (however you want to, not necessarily a strict push-up) and perform a jump – both feet have to leave the ground, knees, hips and shoulders have to be in a vertical line and the hands have to touch behind the head.

End: When your feet touch the ground again, one repetition is completed.

Modified version: If burpees are too difficult or become too difficult during the workout, do the modified version:

Move into the push-up position without touching the ground with your chest.

SQUATS

Start: Start from a standing position. Knees, hips and shoulders are in a vertical line.

Movement: Lower your hips below your knees.

End: Return to starting position to complete one repetition.

Additional remarks: Make sure to keep your weight on your heels, your chest up and your back flat. Push your knees out and keep your torso as vertical as possible.

Modified version: If squats are too difficult or become too difficult during the workout, do the modified version:

Lower your hips as far as you can instead of lowering them below your knees.

SITUPS

Start: Start from a sitting position. Both of your hands touch the ground in front of your feet.

Movement: Move your torso downwards and touch the ground behind your head with both hands.

End: Return to starting position to complete one repetition.

Additional remarks: Your butt may never leave the ground. Make sure too keep your core tight.

Modified version: If situps are too difficult or become too difficult during the workout, do the modified version: Touch your knees instead of the ground in front of your feet.

WORKLOAD
In general, we recommend you to train Freeletics at least four times per week. Since this is your first week, three times is fine as well.
Freeletics is really tough, especially at the beginning. Workout times exceeding an hour are totally normal. Also, don’t be discouraged if you can’t make the workload from day one. It is all part of the process. You will improve much faster than you think.

Your fastest time is called personal best (PB). If you complete a workout without a single modified repetition, the workout time receives a star (*). Star times are always ranked before workout times without a star, even if they are slower.

We recommend you to warm-up before every training session and to stretch afterwards. Jogging, jumping jacks, arm circles, light stretching and the like are suitable to warm-up.

Please take a picture of your body before you train Freeletics the first time. Take a new one every ten days. Pictures are important to evaluate physical changes. Since you only change a little every day, you will not be able to track your progress properly without pictures.

Have fun in your first week as Free Athletes!

Freeletics Instructor Team

 

10 WAYS TRAINING CAN SHAPE YOUR ATTITUDE

Any successful athlete will tell you that the mind is your most powerful tool. The successful athlete is a dream chaser. He sees what he wants to become, he puts in the work and endures the pain necessary to become what he has envisioned; after he achieves his vision, he sets a greater, more demanding vision and sets out to achieve it. For the man with the Iron Mind, nothing is impossible so far as he is willing to put in the work.

I have found that a person's attitude in the gym mirrors their attitude in the world outside the gym. In this article, I will outline 10 ways through which training you body can positively shape your attitude towards other challenges.

THE WORKOUT BEFORE ME IS THE MOST IMPORTANT THING IN THE WORLD:     

To the athlete, every workout is the most stepping stone to achieving his vision, and he concentrates all his efforts accordingly.   He does not allow any distraction or dissipation of energy, his mind is always clear and fixed on his purpose.

I NEVER BACK DOWN UNTIL I WIN

He runs until he is exhausted, he lifts until no ounce of strength remains in his muscles, then he pushes for more until he has no more to give. 

I NEVER MISTAKE ACTIVITY FOR ACCOMPLISHMENT

Its not enough to complete your workout. After every workout, the athlete asks himself " Did I do all that I was capable of doing today?" 

 

 I MANAGE WHAT I HAVE TO GET WHAT I WANT

To get more out of his performance he maximizes resources like time, equipment, information, money, and the people around him in ways that help him achieve the most from his physical, mental, emotional, and psychological abilities and genetic potential. If he does not have something, he improvises.

I STRIVE TO BE THE BEST I CAN BE AT ALL TIMES

 The successful athlete knows that there is always room for improvement, and strives to operate at the highest level of his potential at all times. If he doesn't perform to his potential, he rests, prepares himself and returns to the challenge.

I NEVER SETTLE

No matter the challenges or discouragement the successful athlete faces, he never settles for what he can do right now. He is constantly on the lookout for resources, advice and information that can help him break his limits and reach his potential. 

I KNOW MYSELF 
Never ask anyone what your potential is. Stop comparing yourself to other people, you don't need anyone's approval or validation to achieve your goals.   
 


IF I CAN THINK IT, I CAN DO IT!!
Make a commitment to stop questioning that part of you that knows who you are and what you are capable of doing. Follow your instincts and learn from your mistakes; don't be a slave to popular opinions that you have not tested and found to be true. 
 


I KEEP MOVING FORWARD
Every athlete gets to a point in their training where training becomes boring, and the only way to alleviate the boredom is to set a greater, harder, more challenging goal and work towards that goal. They always move forward, irrespective of any failures, distractions, discouragement or difficulty.  

I SURROUND MYSELF WITH WINNERS
 When I have optimistic, disciplined, result driven people around me, I am condemned to operate in an environment of excellence. Avoid anyone who tells you that something is impossible, they can only contaminate your mental state

Using Outdoor Gyms for Muscle Gains 2

You will recall that I wrote about training in outdoor gyms sometime ago. I just found a video on Youtube which shows how you can use the outdoor gyms to maximise your fitness gains without spending a penny. In addition, training with the gym equipment generates kinetic energy which is converted to electricity and stored in batteries for use by the community.

 

Sample workout:
Pullups: 5 sets of 30, 25, 20, 15,10 reps  Superset with Muscle ups on the lower bar for the same no of reps.
Dips: 5 X 30,25,20,15,10 reps Superset with rows on the lower pullup bar
Jump over the section dividers for a core workout and use the floor area for a Capoeira workout

 

 



Staircase exercises that blast your hips, butt and thighs

What doesn't kill you, makes you stronger....

You can get the same benefits at home as you would in a step aerobics class at the gym. If you have a staircase in your home, you can get a great workout by simply climbing the stairs.

To start, stand at the bottom of the stairs and walk in place for about one minute to get your leg muscles warmed up.

Next, step up onto the first stair, and then back down. Repeat this move on the first stair only ten times. Walk in place for fifteen seconds.

Next, walk up the first two stairs, and then back down, then walk up one stair and back down. Repeat ten times. Then go up three stairs, come down, walk up two stairs, come down, and walk up one stair and come down. Repeat ten times. Continue the pattern up ten stairs. You will definitely feel the burn by the end of this step routine.

I don't recommend going up more than ten stairs because it will get tricky to walk back down after that point. If you feel winded or dizzy, start slow. Stick with the first three stairs, and gradually build up your endurance over the weeks and months to come.