Aerobics : Anaerobics – The Pros & Cons…

Aerobics vs Anaerobics.

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Just a few reasons why I don’t do long duration Cardio training- and haven’t for years now. I carry less body fat, don’t crave carbs after training, am much stronger and never wake up stiff and aching.

Aerobics: low to moderate intensity, no rests.

1. Teaches your body to burn muscle mass
2. Stimulates Cortisol- Encourages fat storage

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3. Reduces your secondary sexual features – Men, you’ll lose your broad shoulders and deep voice. – Women, you’ll lose breast tissue and your curvy figure
4. Challenges good posture
5. High rate of injury due to high repetitions and impacts
6. Lowers your overall energy levels
7. Time consuming- 60 – 90 minutes, 5- 7 times a week
8. Can stimulate carb cravings

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9. Hard to stick with due to the law of diminishing returns

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Anaerobics: higher Intensity, intervals with rests.

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1. Teaches your body to burn fat and build muscle
2. Increases your lung capacity.
3. Enhances secondary sexual features—builds a desirable, attractive figure

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4. Low rate of injury
5. Raises energy levels—wipe out fatigue forever!
6. Can include essential resistance training

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7. Time Efficient – 12 – 20 minutes, 3 – 4 times a week
8. Easy to stick with due to speedy noticeable results

Get off the cardio machines and move some weights about, grab the TRX handles swing, jump and squat- short bursts of exercise activity until you sweat, breathe hard and need your short rests – will turn your body composition around. GUARANTEED!

Are You Skinny Fat?

This woman did not get her toned body spending hours on the cardio machines in her gym.
She transformed her body using resistance training methods – weight, bands, body weight.

So, what is skinny fat?
It’s when you diet and reach your goal weight- but you feel like you still need to lose more! You still feel pudgy and soft. You have wobbly bits and want to lose them.

So why are you still wobbly?
It’s because your diet has left you light on the scales, but heavy in terms of body fat! You’ve lost lean muscle and retained fat. More dieting wont help either.

So, how to get rid of the wobbles?
You need to add some serious weight to your workout. You won’t grow into Arnold S- we girls don’t have the hormones to build that kind of bulk.
But you will gain muscle tone, better shape and the BONUS- you will burn more calories- even
while you sleep- so you’ll be able to leave your diet, eat normally and stay in FAB shape.

So add some weight to your workout- there will be no more fast regain when you take a break either. Your training time will drop to less than 3 hours a week and you’ll get faster results than ever.

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5 Fitness Myths Busted

5 Fitness Myths Busted.

Myth #1: Crunches and Sit Ups & Curl Ups Help Bust Belly Fat

 

TRUTH: While exercises that target the abdomen can help tone and strengthen the muscles near your belly, they won’t make that paunch go away on their own. The human body doesn’t get rid of fat just in certain areas; when you exercise, fat loss is a full-body phenomenon. To reduce belly fat, focus on intense cardio workouts, supplemented by resistance training (which doesn’t have to include core exercises like crunches). And most importantly, fix your nutrition!

Myth #2: Women Should Stick to Light Weights to Avoid Bulking Up

 

TRUTH: The vast majority of women simply don’t have enough testosterone in their bodies to build the Arnold-like muscle mass that some want to avoid. In fact, lifting heavy weights, working with resistance bands and even body weight in suspension trainers will help women lose weight, gain increased definition, and build confidence.

Myth #3: Sweat is a Good Indicator of How Hard You’re Working

 

TRUTH: While a sweat-soaked t-shirt might make you feel super satisfied after a tough workout, there’s really no relationship between how much you sweat and how hard you’re working. So, next time you’re at the gym? Consider leaving that 90s style sweat suit at home.  Keep you’re sweating for the Turkish and Sauna after your workout.

Myth #4 : No pain, No Gain

 

TRUTH: There’s a big difference between pain and discomfort, says Michael Lagomarsine, an expert based out of Boston University’s Athletic Enhancement Center.

While you may have some muscle soreness after a particularly hard workout, anything that actively hurts while you’re doing it could be causing you damage. Extreme muscle pain for more than two or three days after a workout likely indicates that you worked at an intensity you are not used to – keep moving and don’t wait too long for your next workout. Your body is busy adapting, getting stronger and fitter, make sure you sleep and eat well to get the best results.

Myth #5: Stretching Before a Workout Helps Prevent Injuries

TRUTH: Multiple studies have found that stretching before a workout actually does nothing to prevent injuries. In fact, those who stretch before a run actually tend to wind up with more injuries than those who don’t.

I’ve been quoting these studies since the late 80’s, Don’t stretch a cold muscle ever!

 

Stretching after exercising seems to be the best option for those who want to avoid delayed onset muscle soreness.  That’s the soreness that kicks in 2 – 3 days after a workout. Instead of using stretches before a workout,  I include mobility to loosen joints, dynamic movements that focus on preparation for the exercises to follow.  I often use a series of plank exercises to create muscle heat and improve core strength to get off to a good start.

 

Myth #6: Low Intensity Cardio Burns Fat Best

TRUTH: You’re probably familiar with the “fat burn” zone on your favourite piece of cardio equipment, but there’s no proof that these zones are effective for fat burning. The idea that lower intensity cardio is better than high intensity cardio when it comes to losing weight is incorrect. When you stop your moderate cardio training your calories burning stops too. That’s why you pile the weight back on when you stop training or go on holiday!

According to exercise specialist and fitness author Tom Holland, fat loss is all about burning calories, and the more intense your workout, the more calories you’ll burn during your exercise and for up to 3 days after it’s finished.

 

Myth #7: Weight Machines Are Safer Than Free Weights.

 

TRUTH: This myth may actually put you at a higher risk for injury. Many gym enthusiasts stick to weight machines rather than learning how to use free weights, because they believe that the machine will correct their form and ensure that they don’t hurt themselves.

But there are still tons of ways you can use a weight machine that can damage your muscles and joints, from height and length adjustment to using weights that are too heavy to using the wrong muscle groups to push or pull. Whether you choose to use free weights or weights machines make sure you have a qualified trainer show you the ropes before you get started.

 

What other fitness myths have you heard that need to be busted?

 

Sources:

 

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Fat Burning Myth #2

this skinny model definitely avoided resistance training!!!

this skinny model definitely avoided resistance training!!!

#2. Fat Loss Myth

DO NOT Lift Weights 
What they say: You may get bulky, stronger, but won’t burn as many calories when compared to doing aerobic exercise. in a way that’s true – because you won’t burn as many calories while you move heavy things about – but what happens for the other 23 hours a day is more important.
What really happens: There is no better way to get stronger, LEANER, and more shapely than by lifting weights in combination with a healthy cardiovascular program.
Use It or Lose It
When you don’t use the muscle, you are in danger of losing the muscle, meaning if you avoid resistance training you will preserve your fat stores and use your muscles for fuel.
What does that do?
Your metabolism slows down as you lose muscle, leaving you burning calories at a snail’s pace instead of like an over excited 3 year old.
Here’s the deal: Strength training builds and maintains lean muscle mass on your body.
Lean muscle mass is your metabolism-boosting tissue!
In fact, if you have a low amount of lean mass and high fat mass, then chances are, your metabolism will be sluggish, and you will struggle to lose weight and or fat and will probably NEVER keep it off..
Include a little bit of strength training and you will find you have definition in places you didn’t even know existed, plus, you may find you’re hungrier during the day.
[You should be hungry at meal times – otherwise why are you eating? think about that one.   Most of us are never hungry – and eat for all kinds of other reasons  – like habit, tradition, sadness, celebration, anger, frustration the list goes on.]
Feeling hungry is a good sign that you have boosted your metabolism by increasing your lean muscle mass.  So start moving heavy things around, get out your resistance bands and make your muscle work hard.  Wake up starving in the morning!!
Eat Clean, Train Hard, Get Great Results
Jax x