Convenient or comforting health myths are easy to treat as fact. With obesity becoming a serious issue, it’s important to tell the difference when it comes to the common and popular weight loss methods. Let’s have a quick look at some of the more appealing myths, while also addressing the truth.
1. Myth: Training everyday gets you results
Logic: Consistency breeds results; however the body needs rest too. High intensity training is actually stressful to the body and releases cortisol (the ‘bad stress’ hormone). Diminishing cortisol levels comes through rest and recuperation.
Fact: Consistent training produces results, but it requires moderation and periods of recovery to avoid overstressing the body.
2. Myth: Fad diets are the sure way to lose weight fast
Logic: Fad diets can cause impressive short-term results, but many are not meant for long-term benefit or use. Most have dieters consuming less than 1000 calories per day—enough to cause health complications if done over long periods of time. When you stop following the diet—which you inevitably will—your body will overcompensate and start hoarding calories and fat to recover from what it interprets as a recent famine. This will result in excess weight /gain/, and the infamous yo-yo dieting.
Fact: Fad diets, if they work at all, only have short term benefits that can actually cause weight gain in the long term.
3.Myth: You can sweat it away no matter what you eat.
Logic: It is true that you can lose calories by exercise. However, depending completely on exercises for losing weight is like saying, “I’ll drive my car slow today so I won’t have to put gas”. It just doesn’t work like that.
While exercise can overcome an unhealthy diet, the amount of effort required is either out of reach for most people or enough to impair the ability to further reduce weight rather than maintain current levels. A balanced diet is important for achieving weight-loss success.
Check out these 15 powerful fitness tips that you should know about if you’re looking for body transformation success.
15 Powerful Fitness Tips
Check out these 15 powerful fitness tips that you should know about if you’re looking for body transformation success.
1. Mindset: Treat exercise as a pleasure and not a chore. Rather than obsessing about what you’re eating or the exertions of a workout, focus on the results you’re working towards and how good it feels to be taking steps towards it.
2. Consistency:Make it your goal to do some form of exercise 6 days a week. Even if the activities themselves aren’t the same each time, consistently engaging in some form of workout is key. Schedules are a good way to stay on-track.
3. Connect: Being part of a team helps motivate you and be encouraged. By joining a group, or even just talking about your fitness journey with friends, you not only add accountability but you’ll feel more confident too.
4. Avoid Boredom: Explore new activities and new challenges as your body becomes more fit so you stay interested.
5. Nutrition: Eat the right food and 3 square meals a day. Your nutrition needs to be well-balanced. Remember excess calories, even if they’re from food that’s fat free and high in protein will turn into excess weight. No matter what the latest fad diet says, extra calories equal extra weight.
6. Avoid Diets: Stick with eating plans you can maintain indefinitely. Remember that this is about a lifestyle, not a quick fix. Having said that, it’s fine to look at different types of diets if you want to find ideas or foods to incorporate into your own plan.
7. Avoid Toxins:Limit alcohol to special occasions and try to minimize caffeine. A coffee in the morning is fine, but avoid other sources.
8. Hydrate:Take a water bottle with you at all times to drink from. Water should always be your drink of choice. You don’t need to drink more than your daily level, but most people don’t even get close. If you don’t like the bland taste, try adding lemon, lime, mint, cucumber, or a few berries to liven up the flavour of water without adding significant calories.
9. Journal: Keep a daily log of what you’re actually eating. Or try a phone app like “pumpup app”. Record everything. This isn’t to encourage calorie-counting, but it will help you get a better grasp of the overall state of your eating habits.
10. Supplement if Needed:Sometimes it’s hard to get the needed vitamins and minerals from regular foods. If you need it, don’t be afraid to take supplements.
11. Intensity: The body responds the most when its limits are reached. Find your limits and work with an intensity that encourages the body to grow past them.
12. Recovery: Take a break! It’s fine to go a day without workouts or even an occasional treat, but avoid going overboard. “Once a week” is a good rule of thumb to follow.
13. Stay in your lane:Don’t compare your body to others. Everyone is built differently and responds to workout and dietary changes at a different rate. Instead, work to be your personal best – everyday!
14. Stay on Track:Don’t get tunnel vision towards weight loss. Embrace total fitness and don’t judge yourself solely by a number on the scale.
15. Sleep:Get your shut-eye! Rest is integral to performance, and working out also means you’ll fall asleep faster and sleep sounder.
You have goals, but are you optimally achieving them? Are your current actions going to lead to what you want? Are you attempting to get stronger, lose fat, improve your endurance, or compete? Are you performing the proper exercises and drills? Are you working hard enough and recovering properly? Are you experiencing a lot of injuries due to your training? Is your nutritional intake in line with your goals?
There are multiple elements to any training regime. If you’re not seeing the results you want, trying looking at some of the following aspects. Even if things are going well, it can’t hurt to take a step back and see what can be improved on, either!
Many people mistakenly use the wrong activities as the end all, be all way to goal attainment. If you’re attempting to build muscle, you need to use a combination of weights and body weights with a suitable range of reps that stimulate growth. If you’re trying to get lean and more defined, you must eat better, strength train, and engage in high-calorie burning exercises. If endurance is what you want, then that means demanding endurance training like running or spinning. There’s no catch-all exercise for optimal results. Think about what you want to get out of your training, and make sure you’re doing the exercises to match. Consider getting a customized training program that suits your needs. Get one here.
The human body won’t develop if it isn’t pushed to the limit. Easy workouts or exercises won’t produce results, because the body isn’t being challenged. By stressing the body, you encourage it to develop more endurance or muscle mass. Likewise, skill improvement comes from the exact practice of skills. This means intense repetitive practices until what was once difficult becomes effortless. Then from that point you up the intensity again!
There is a huge difference between people training for competitions and people training for fitness. If you’re a competitor, most likely you’ll need to engage in intensive exercises that have some risk: joint compromising bouncing, jerking, and explosive exercise movements, along with awkward jumping, twisting, and landing situations. If you’re a non-competitor just trying to get in shape, you don’t need to expose your body to those stresses. Make sure to use the exercises that match your level.
Being over-zealous and training too much leads to physical and mental fatigue, and increased potential for injury. Dedication is important, but too much just causes problems. Remember to pace yourself and take regular breaks. This may seem contradictory, since intensity is also a key component of training, but there’s a difference between pushing your body and breaking it. Learn your limits and reach them, but don’t go overboard.
This one is big. Nutrition fuels the body but you need more than a good caloric balance. Building muscle for instance takes more protein, while endurance takes more carbs. Losing weight means eating less, obviously, but what you do eat should be low in fat. All of these do’s and don’ts can get confusing, but fortunately the internet is a treasure trove of information. Decide what results you want, and a quick Google search will let you find the nutrition plan to reach it!
People workout for many different reasons such as getting chizzled abs, firmer glutes, and more defined quads or biceps are all common motivators for going to the gym. That’s why it can be discouraging for people when they seem to do everything right but just aren’t gaining muscle as fast—or as much—as they’d like. Here are a few things that could be getting in the way:
1.Not Enough Weight:
Stretches and lifts may make you feel the burn, but these won’t add muscles without weight to back them up. If you want size, shape, and definition, you need to add weights—it’s that simple!
2. Missing Mind-Muscle Control:
When working out, it’s important to focus on each movement you make. Letting the routine take over and simply going through movement patterns means you aren’t giving full focus or exertion to the exercise. Just by paying attention you can give yourself a more concentrated workout and a better result.
3. Poor Form:
Each movement or exercise has a corresponding form that can maximize the result. Take a leg press for example. Placing your weight higher on the foot pad emphasizes glute and hamstring focus. Adjustments to stances, realignment of posture, or slight shifts in balance can change how your muscles react and build.
4. Insufficient Calories:
Working out is what motivates your muscles, but growing takes fuel as well. Eating enough just to sustain yourself is fine, but sustaining is all you’ll end up doing. Evaluate your diet and see if you’re in a calorie surplus. If you aren’t, try increasing your intake by 200 calories per week until you start seeing the desired growth. Sticking to healthy food choices will ensure gains in lean muscle as opposed to body fat.
5. Not Enough Sleep:
A good, 7-9 hour sleep helps recharge the body build muscle for two main reasons. The first is that muscles don’t grow when they’re used—they grow after use during periods of rest. Insufficient rest interferes with the anabolic process and will slow muscle growth. The second reason is that the body’s internal clock causes more growth hormones to be released during the night. Getting proper sleep lets your body fully capitalize on turning the day’s work into nighttime muscle growth.
With these tidbits in mind, take a look at your workout, diet, and schedule to see what changes can be made to help see the growth you desire. Small changes can see big returns over time, so just keep working out; stay focused, but don’t stay strong—get stronger!
25.You shouldn’t stretch before your workouts, you should warm up! Cold-stretching can damage the muscle or make it perform worse!
26. Eat some carbs an hour before your workout. Carbs fuel high intensity activities and you’ll do better!
27. Don’t blindly copy someone else’s plan. Your triceps may not get along with exercises famous bodybuilder xy does! Start with a full body beginner workout and later on tailor a plan specific to your needs!
28. That also means you should educate yourself! The wider your knowledge, the better you can assess the truth behind tall claims and what could work for you.
At times when events become hectic and frantic, using these 5 tips can help you stay collected, recharged, and focused.
Stay Laser focused: We overestimate how good we really think we are at multitasking. It’s better to focus on one task at a time to improve our ability to focus and think. It can also help reduce stress since your brain isn’t being tugged in multiple directions. By minimizing distractions, clutter, and interruptions, you can avoid an overload and be more productive. To learn more about the psychology around being focused consider getting my eBook called HOW TO BECOME LASER FOCUSED
Use Your Legs: A walk outside removes indoor distractions and offers a sense of calm that just can’t be found in front of a computer. Whether it’s a walk down the block or through a park, some outdoor legwork can help clear the mind.
Break It Down: Big goals can be broken down into a series of smaller steps. If your objective would take weeks, try writing out the day-by-day actions you need to take. This helps put challenges into perspective—often we imagine things as requiring more than they actually do—and it will make you feel better to claim smaller victories on the way than to hold out for the end goal.
Stay Forward-Focused:It won’t all be smooth sailing. You will slip up, or fail to meet a goal at some point. You will have days where it seems easy to justify skipping your workout or getting a quick bite of fast food. It’s at these points where you need to accept that things aren’t going perfectly, but also focus on getting back on track. Stumble, fall, and get back on your feet.
Keep and Achievement List: When you reach a milestone of any kind, whether professionally or personally, make a note of it. This list of your achievements can serve as a motivator and an inspiration. When you’re feeling disheartened or daunted, just looking back over what you’ve accomplished can restore that feeling of empowerment and capability.
Being stronger, leaner, happier, and more capable can make for a more manageable life:
Your boss needs you to get that box? Yes ma’am, you can get that box. Your neighbor needs you to rearrange his furniture? Damn right buddy, you’ll move that couch. Your homeboy needs you to carry him home from the bar? Saddle up, cowboy.
Training increases your capabilities. That’s the law of progressive overload — lift something a little bit heavier each day, get a little bit stronger. Run a little faster each day, get a litttle bit, um, faster. A body that is increasingly capable makes for a life that is increasingly manageable (read: awesome).
2. You should work out because it helps you win at life.
Setting and achieving goals inside the weight room helps you set and achieve goals outside the weight room. The goal-setting/goal-accomplishing cycle is a learned trait. From a very early age, winners start to reinforce this idea that if they set their mind to something and tirelessly work towards its accomplishment, the outcome will be positive. Initially, these victories are small. But eventually, the accomplishment (or foundering) of our goals comes to define our life. This same cycle repeats itself on a daily basis with our exercise. For example, if you’d like to be able to be able to do a pull-up you might:
Do seated rows. Recover. Do inverted rows. Recover. Do lat-pull downs. Recover. Do assisted pull-ups. Recover. DO A PULL-UP.
Set-work-achieve-rinse-repeat. The more you reinforce hard work with a positive outcome, the more you think of yourself as a winner. If we get good at winning at exercise, we can be good at winning at anything.
3. You should work out for your family and friends.
I don’t want to get too sappy (it’ll ruin my street cred) but the people closest to you rely on your love, energy, and compassion. Mismanaging your body is a disservice to them.
This holds true for young mothers, aging grandparents, or loving husbands. Taking care of your relationship with self is the first step towards taking care of your relationship with others. Making time for exercise is absolutely, positively, in NO WAY an act of selfishness. Quite the opposite: It’s an act of generosity. The people around you deserve your best. The best version of you is a version that is constantly challenged and improved with a kick-ass exercise routine
There’s a rising supplement that’s about to make some NOISE very soon and we’re here to let you know about it first!
Allow me to introduce Deer Antler velvet!
Benefits of deer antler velvet?
Modern scientific research has shown that deer antler velvet can: • increase muscular development and strength • increase energy levels and endurance • increase muscle recovery • improve flexibility and joint mobility • prevent and reduce inflammation • improve sexual health
Despite its recent popularity, the use of deer antler velvet is not new. Deer antler velvet has been a staple in Traditional Chinese Medicine for thousands of years. While deer antler velvet continues to play a fundamental role in the treatment of disease in Asia, outside of Asia it has been taken primarily for improved muscular strength, endurance, recovery and overall athletic performance.
Deer antler velvet was introduced to the Western world in the 1960′s by Russian bodybuilders who used it primarily to increase muscle strength. There have been clinical studies in Russia, Korea, China, Japan, Australia and New Zealand. In fact, almost 250 papers have been published since 1930 on the effects of deer antler velvet, supporting the use of deer antler velvet today.
How does it work?
Scientists believe that deer velvet antler has an effect on many systems of the body given its complex chemical composition. Deer antler velvet contains nearly 40 key compounds and 400 active ingredients, including proteins, growth factors and minerals.
The active ingredients in deer velvet antler are mostly precursors that are required by the body to process substances that maintain its health and well-being. Therefore, deer velvet antler stimulates the body’s own systems to protect, strengthen and restore functions that are out of balance. It restores homeostasis to an unbalanced body by helping where it is needed.
Deer antler velvet is particularly rich in Insulin Growth Factor 1, or IGF-1.
IGF-1 is a hormone that is produced naturally in the human body and circulates in the blood. It contains seventy amino acid polypeptides that are produced by the liver and endocrine hormone.
IGF-1 has many effects on the body. In childhood, it is important for growth (the highest levels in humans occur during puberty). In adults, it has anabolic effects. IGF-1 aids growth and stops cell death in normal ranges. The hormone stimulates growth in most cells of the body, including skeletal muscle, cartilage, bone, nerves and skin. It increases the number and size of cells.
IGF-1 plays a role in cell repair to the brain, heart and muscles. It speeds recovery and muscle regeneration. In addition, IGF-1 reduces body fat by stopping insulin from moving glucose through the body, resulting in the body using fat as a source of energy instead of glucose. Increasing the levels of IGF-1 in the body can increase the body’s ability to build muscle, recover from injury or workouts, and burn fat. It is due to these reasons deer antler velvet is touted as the ultimate fitness supplement and is the one of the hottest products on the market today.
What’s the best deer antler velvet product?
Most of the high quality deer velvet in the worldwide market is sold to Asia, where it has a long history of use in medicine. Asian buyers know what to look for in deer velvet and are willing to pay for the best stock. However, the quality of deer antler velvet from Asia can be poor and very inconsistent. Deer antler velvet production in Asia is largely unregulated and their deer husbandry practices are questionable, at best.
Interestingly, the best source of deer antler velvet is New Zealand. The country is ideal for deer farming, with virtually no pollution. The New Zealand deer industry is extensive in its scale and operation, with the highest standards in the world. New Zealand is the undisputed leader in high quality deer antler velvet production.
The United States is just beginning to understand and accept the use of deer antler velvet as a nutritional and sports supplement. As a result, many substandard companies are producing low grade products to capitalize on the trend, with little regard for the consumer. Unfortunately, most of the deer velvet sold in the United States fits this category.
Antler Farms is a top tier New Zealand deer antler velvet manufacturer that produces the highest quality products. Antler Farms only uses the high grade parts of the antler and processes it carefully to ensure all the vital nutrients are maintained. Their deer antler velvet is processed using techniques that are more labor intensive and more time consuming than conventional methods, to ensure the purest, strongest product.
Antler Farms deer antler velvet has the highest concentration of active ingredients on the market today, which means quicker results, more improvements, and greater benefits for users.
——————————————————————– ABOUT ANTLER FARMS
Antler Farms is the leading manufacturer of 100% pure deer antler velvet. Made in the rolling hills of beautiful New Zealand, Antler Farms’ deer antler velvet is the purest, cleanest and highest quality deer velvet supplement in the world. Antler Farms deer antler velvet is produced from carefully selected, naturally healthy, free grazing deer using the most advanced processing methods.