1. Aerobics: Myths,Lies and Misconceptions

1. Aerobics: Myths,Lies and Misconceptions
By Mike Mentzer

This was one of the last features Mike Mentzer wrote for IRON MAN before his death in 2001. It’s an interesting and eye-opening look at aerobics and conditioning.

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For three decades, ever since Kenneth Cooper, M.D., published his first book on the subject, the public has been force-fed the idea that aerobic fitness is the be-all and end-all of fitness and that highly repetitive, steady-state activities, such as jogging and bicycling, are the best means of achieving it. None of that is true. Aerobic conditioning is only one element of a broader concept—total fitness—which is made up of several components, including skeletal-muscle strength, skeletal density, flexibility, endurance, maintenance of lean body mass and, finally, a positive self-image. Only a properly conducted high-intensity weight-training program can achieve total fitness—and in a minimum of time.

If you’ve been engaged in a fitness program that includes some type of aerobic activity involving the mind-numbing, repetitive use of the legs or a few skeletal muscles, you’ve been wasting your time. Aerobic activity does nothing, absolutely zero, to provide for increased skeletal-muscle strength; in fact, by overworking a few muscles to the exclusion of others, aerobic activity creates certain dangerous imbalances in the musculoskeletal system, which increases the likelihood of injury. Furthermore, as Greg Anderson of Ideal Exercise in Seattle explains in a brochure he gives to all of his members, “Running is an extremely high-force activity that’s damaging to the knees, hips and back. Aerobic dancing is probably worse. And so-called low-impact activities, such as stationary bicycling, aren’t necessarily low force.”

Aerobic activity doesn’t improve flexibility, anaerobic endurance or lean body mass. In addition, owing to the gross overtraining that many aerobic obsessives engage in, it can actually cause them to sacrifice lean mass—known as overuse atrophy—and thus lose muscle tone. That’s what causes a deterioration of their physical appearance, which is responsible for the flabby look many of them have.

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Dr.Kenneth Cooper ‘Jogging’ the fitness craze of the ’80’s

Aerobic exercise activates so few muscle fibers that it burns very few calories and is, therefore, a poor way to get rid of fat. Despite what you’ve heard over and over, steady-state activities such as jogging, cycling and dancing burn very few calories. In fact, one pound of fat will fuel at least 10 hours of continuous activity. Some alleged experts have suggested that aerobic activity is important, as it increases the resting metabolic rate. Since aerobic exercise burns so few calories while you’re doing it, how much can it increase the rate of calories burned when you’re not doing it?

It was never cast in stone that you must limit your exercise activity to repetitive movement of the legs to improve cardiorespiratory health and fitness. The cardinal principle for improving cardiorespiratory fitness is that you sustain an age-related elevated heart rate for 12 minutes or more. As a number of studies have demonstrated, that’s best accomplished with a program that works not merely the legs but all the major skeletal muscles with high-intensity weight training that limits the rest between sets so you can maintain an elevated pulse.

Many well-known aerobics advocates are finally admitting that the concept of aerobic training is erroneous. Former cardiovascular surgeon Irving Dardik, M.D., for instance, exclaimed a few years ago, “The basic concept behind aerobic conditioning is wrong.” Dr. Dardik also made the point that the best way to train is by using short bursts of elevated intensity followed by a brief rest, followed by another burst of demanding activity.

Then there’s Covert Bailey, author of Fit or Fat and once the guru of so-called gentle aerobic activity, who now recommends high-intensity wind sprints to those seeking maximum fitness. Wind sprints, while high-intensity, are a dangerous high-force activity that will inevitably result in torn hamstrings, strained Achilles tendons and damaged knees.

A properly conducted high-intensity weight-training regimen, on the other hand, in which the muscles are worked relatively slowly through a full range of motion for 10 to 15 reps to failure and the forces are low to moderate, is the ideal way to exercise, with practically zero risk of injury.

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Cheeseburger Better Than Cardio for Burning Fat Shock!

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Cardio Makes Your Entire Body Age Faster

You’ve seen how cardio makes you fat. You’ve seen how cardio ruins your heart and cripples your joints. But cardio also ages your entire body…

A recent article in the Journal of Strength and Conditioning Research found that:
Cardio causes immense oxidative damage and a flood of free radicals to the body.

(Cakir-Atabek, H., Demir, S., Pinarbassili, R., Bunduz, N. Effects of Different Resistance Training Intensity on Indices of Oxidative Stress. Journal of Strength and Conditioning Research. September 2010. 24(9), 2491-2498.)

Free radicals are molecules that cause rapid aging in your body. During cardio, your body is filled with free radicals they wander around your bloodstream and attack your cells like a street thug. (They are the reason we all try to eat so many anti-oxidant rich foods)

Not only do free radicals cause damage to all your organs…doing cardio also damages your skin and makes you look older.

Dr. Laurence Kirwan, a plastic surgeon, claims that cardio can damage facial tissue and cause skin to sag. You see, cardio actually ages your skin and gives you that leathery, unattractive wrinkled look before your time.

That’s why you see runners who are in their forties with a wrinkled face like a 60-year old sun-worshipper. Their skin sags down and their face is a wrinkled mess.

I think it could be they spend their run grimacing- I’ve never seen a ‘Happy Jogger’ yet!

It’s a Fact, Cardio Makes You Fat, Tired, Unhappy and OLD

That’s exactly why cheeseburgers are better than treadmills for fat loss. You see, cheeseburgers aren’t the healthiest food choice…but they don’t do all the horrible things to your body that cardio does.

They don’t age you prematurely.

They don’t destroy your joints.

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And if you eat cheeseburgers, in moderation, they certainly don’t destroy your body’s natural ability to burn fat and build muscle.

That’s probably why the Wall Street Journal claimed that cardio is as bad as cheeseburgers. But in reality, cardio is WORSE.

“If Long, Slow and Boring Cardio is So Bad for Me, What Should I Do Instead?”

I’m glad you asked.
I’m going to explain what you should be doing instead of cardio.
It is completely possible, in only 90 minutes PER WEEK and get an amazing body.

This kind of training reverses the aging process, turns your body into a fat burning machine and you can do it in just 3 short 30-minute sessions per week. Or – you can do it in the comfort of your own home in 10 minute express workouts by following my online video workouts- but more about that later.

WARNING: This Isn’t For Everyone

I’m not going to lie to you: this kind of training isn’t for everyone.

– If you enjoy slaving away on a treadmill for hours and flooding your body with dangerous fat storing hormone, this is NOT for you.
– If you think that your joints are immune to damage and your heart won’t be damaged by excessive cardio, this is NOT for you.
– if you are not prepared to work hard in very short bursts, this is NOT for you.

Bottom line
– don’t run – walk…. Just make sure you walk FAST!
Or exercise hard, train fast, and FEEL FAB!

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Hit a Fat Loss Plateau?

Fat Loss Plateau

If you’ve been putting the time AND the effort into your workouts but seem to have hit a plateau in your results, it’s time to take a good look at your diet plan.

Here are a couple of ideas to get you BACK on track 🙂

While having your workout in order is essential for success, some people assume that if they aren’t seeing results their workout program is to blame.

Often their workout is not to blame at all, but rather, the fact that their diet plan needs some modifications for further changes to happen.

You can break through this plateau by turning to good nutrition instead of changing your workout around yet again. I believe your kitchen is the first step.

Why Do You Reach A Plateau?

Let’s begin by understanding why you reach a plateau in the first place, often its because your body has simply adapted to what you’ve been giving it. Your energy balance has levelled off.

Just when it finally started to work… Your results stall.

This can mean that you need to put more effort into your workouts to challenge your body, or more likely, the foods you’re eating don’t have you burning up body fat or building lean muscle tissue.

So a simple change to either of these factors will get you back on track to success.

How To Bust Through A Plateau By Changing Your Workout

If you haven’t changed your workout in quite some time, this is the route to go.

You can do this by increasing your workout intensity
– lifting more weight
– increasing the speed you work
– reducing your rest between exercises
– changing the exercises you’re doing altogether.

All of these will stimulate your body and your plateau will be a thing of the past.

Top Strategies Improve Your Diet Plan

If you don’t feel it’s a workout problem that’s causing the plateau, then it’s time to look at your nutrition plan.

If you’re struggling to build lean muscle mass
– add more healthy, nutrient dense calories to your meal plans.

If you’re finding it difficult to reduce bodyfat
– eat a bit more protein and a few less carbs and dietary fats.
– make sure that your food choices are as unprocessed as possible for optimal results.

Whenever you make significant change to your eating plan allow 2 weeks as a ‘test’ then measure your results and then make further changes if you need to.

So there you have some quick and simple tips to get your healthy meal plans on track and help you bust through frustrating plateaux.

Make a few simple and considered changes and you’ll be right back on track to seeing the results you’re after.

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Fat Loss Tip #10

10. Get Active
Nearly everyone who lost over 50 pounds added in some form of physical activity. Even if it was just a little bit, the fact that they were more active helped them lose the weight. The trick is to find an activity you enjoy. Not everyone likes the same exercise. Find an activity you love to do, and then push yourself out of your comfort zone. Get comfortable with being uncomfortable.

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Lose 5kg Every 21 Days

Lose 5kg in 21 days !
The question is will you?
1. STOP eating bread, cereals and anything containing a grain for the next 21 days.

2. Avoid drinking caffeine, fruit juice, sodas and alcohol for the next 21 days.

3. Immediately before consuming a meal do just 10 minutes of vigorous exercise, to get a good sweat on.

4. 3 times a week do 25-30 minutes of metabolic cardio and heavy resistance exercise for your whole body. This is not Cardio, this is doing hard muscle exercises such as pushups, squats, split squats, swings and 3D planks (you should have fatigued muscles in 12 repetitions max!

5. Go to bed before 10.30pm EVERY night.
Go give this a try for the next 21 days and see some amazing results!
The other option is to join one of my Fatloss Fitcamps
06:30; 07:30; 09:00; 11:00; 12:30; 19:10
and get the support of the group, my texts, newsletters, blog, websites and workshops to keep you on track and seeing better results than you ever thought possible!!!

Start NOW and get ONE FULL FREE week training with me at Hayden Hill or Fitness 4 Less Cheltenham. Apply before 15/10 limited spaces

In under 4 weeks you will be 2 sizes smaller and every 4 weeks you’ll get the same results – and then maintain your new healthy body. Full Money Back Guarantee

Jax Allen info@fitnesssolutionsuk.com