Fitness Myths Debunked

Whether your goal is to get fit, loose weight, or build muscle, there always seems to be those concepts that seem to make sense, but actually keep us from reaching our fitness goals. Here's a few examples:

"If I work out on an empty stomach, I'll burn more fat"

FALSE. Well, it's not the fat you burn during exercise that matters. It's the fat that you burn between workout sessions that really counts! Exercise is the catalyst for change...not the change itself. Beyond that...sorry folks, but when you exercise, your body burns carbohydrates and creatine - not fat. How, then, do you burn fat with exercise? Exercise speeds up your metabolism - and that's what attacks your fat stores between your workouts! So - go ahead and eat beforehand. Having that fuel means you can make it a worthwhile workout - and the better the workout, the more your going to burn fat later!

"To gain muscle, I need to lift weights every day"

FALSE. f do don't lift weights, you're not going to gain much (if any muscle) - and it would seem that the more you lift, the more you'll gain. Unfortunately, that's not true. The whole concept behind weight training (without getting technical) - is that when you lift, your muscles suffer "micro-tears". Now, before that sounds bad - keep in mind that your muscles do this every day - but to gain muscle mass, you need to step that up a bit beyond your normal, daily workload. When your muscles are at rest, they heal - and rebuild. That rebuilding is where you gain muscle. WIthout that rest, you're just damaging yourself, and will end up getting negative returns on your workouts. So, plan your weight training workouts - and also train regular rest periods in between them!

"Milk is good for your fitness routine"

TRUE. According to a new British study, when 11 men drank 2 percent milk, water, or Powerade after intense exercise sessions, researchers found that the milk drinkers remained hydrated four times longer than those who drank the other liquids. Thanks to higher levels of potassium, sodium, and electrolytes that promote fluid retention, combined with the protein that aids in muscle growth and recovery - milk truly does your body good!

Exercise – Starting your Cardio Program

by Bob Lachniet
President - Fitness 4 Home Superstore

Whether you’re new to exercising, or you’ve just never really put a plan together for your existing cardio workouts, the best way to make cardio exercise a habit is to put together a plan that you can achieve.

Creating a schedule of regular times that you’ll commit to your cardio exercise program is important – in fact, it’s just as important as what kind of cardio exercise you do. So, here’s how to put that plan together.

1. Remember that the best time to exercise is when you CAN exercise. Choose a time that works best for you, whether it’s in the morning, over lunch, or at the end of the day.

2. Write them down – treat them as an appointment! And, if you write it down, you’ll find you’ll be more committed to following through with your workouts!

3. Now, choose your exercise. If you just purchased a treadmill, maybe start with a walking program (you can always advance to jogging or running as your fitness level improves).

4. If you have any reservations so far about the plan you’ve built – now’s the time to talk to your doctor and get their final approval –BEFORE you put your plan into action!

5. Now – time to start your workouts. Make sure you start each workout with at least 5 minutes of stretching for your warm up – and at the end, at least 5 minute cool down and stretching as well.

6. Start slow. If you find that you can only start with 5 to 10 minutes, start there. And, once your workout is done, write down your results!

7. And, finally – add a couple of minutes to every workout!

What to watch out for

Now that you’ve got your plan in action, remember that your goal is to improve your health. If you feel like your resting heart rate is higher than usual, you feel tired all the time, you dread your workouts, or you can’t sleep, you might be overtraining.

If that happens, take a couple days off and ease back into a light program. Maybe try a different exercise routine. And, don’t be afraid to stop for a couple days and concentrate on something else. You’ll find yourself re-energized for your workouts – just don’t forget to start back up again!

Healthy Living - Why Is Drinking Water So Important?

by Bob Lachniet

President - Fitness 4 Home Superstore

Simply put – because you’re made up of water! Actually, between half and two thirds of the average person’s weight is made up of water. In a 150-pound person, that’s about 10 gallons of water. There are many reasons to drink water. Drinking water helps you burn fat. You can beat a fever with water. Your complexion improves when you drink water. Bet you didn’t know – without water…you can’t build muscle! It even improves your mood!

Additionally, in the Arizona heat, your body dehydrates far faster than it does in cooler weather, and for your body to operate at full efficiency during exercise, you need to be well hydrated. And, when it comes to exercise, remember the rule “Drink Before Your Thirsty”!

In Your Body’s Many Cries for Water, Dr. Fereydoon Batmanghelidj argues that the body can “misinterpret thirst signals as pain,” and that drinking more water can be helpful in curing everything from headaches and depression to asthma and arthritis. And, if you’re trying to loose weight, extra water with your meal is a great way to keep from over eating! Plus, when you drink water, you don’t consume other food or drink that might keep those pounds on – that extra couple ounces of water helps quench your hunger pains!

Here are a few tips to help incorporate more water in to your daily routine:

1. Carry water with you everywhere. You'll drink it if it is there.
2. Add lemons, limes, and even cucumbers to change it up.
3. Keep it cool/cold. You'll burn more calories as you body tries to warm it up.
4. Alternate every other glass of what you typically drink with a glass of water.
5. Try cutting your fruit juices with water. You won't even notice the change.
6. Drink an entire glass of water before every meal.

Happy training!

(Note - Iron Belle Fitness contributed to this article)

Exercise - Ignite Your Metabolism!

The harder you work out, and the closer you come to achieving the leanness you're looking for...the harder it seems to be to loose the last bit of fat you're looking to burn off. As frustrating as it is to try to loose weight, keep in mind that this is your body's way of self-preservation - your body is designed to protect your fuel reserves from running too low, just in case food becomes scarce. This was a nice biological feature in the past, but here in the 21st century, this "feature" is hardly necessary! How do you get around this problem? By igniting your metabolism! Here's some ways to make that happen!

1. Skip the long runs. Distance running doesn't enhance your fat-burning. It's much more effective to do short sprints of thirty seconds, interspersed with a slow jog.

2. As time goes on, the same amound of activity burns fewer calories - your body adapts to your level of work, causing you to keep "upping" the workout to achieve the results you were having before. For example, University of California at Berkley scientists found that to avoid age-related weight gain, runners needed to "up" their weekly mileage by 1.7 miles each year. So, think beyond your last workout - and think about what you can do on your next!

3 When weight training, do eight to 15 repititions of each set. This stimulates an increase in fat-burning hormones, compared to less or more rep's. Just make sure you use weights that challenge you. If you do eight repititions with a weight you could do 15 rep's with - you're not having an effective workout. Try to give 90 to 100 persent of your full effort for any given repitition range. If you struggle on your last repitition - you're in the zone!

4. Do two to four sets of each exercise. Yes, the more you do, the better...but only up to a point. Beyond 4 sets, you might be increasing your strength, but for fat burning, the extra sets above 4 don't really help! So, start with two sets as you start working out, and work up to four as your conditioning improves.

5. Keep your rest periods between sets no more than 75 seconds. Keeping your rest periods shorter builds lactate in your blodstream - and high lactate levels are associated with an increase in the release of fat-burning hormones. Resting too long lets your body process out the lactate in your bloodstream, negating the positive benefits.

6. Lift slow, not fast - and alternate between two exercises. Taking your time puts the stress on your muscles (which burn fuel) and off your tendons (which not only don't burn fat, but also can become injured from that stress). And, follow with a set that works a different muscle group. Not only does this help you limit your rest periods (keeping your lactate levels high), but also helps you offset fatigue!

7. Work your whole body. Work multiple muscles, rather than isolate specific muscle groups. And, the bigger / more muscles you work, the greater the benefit. For example - doing squats will elevate your metabolism far better than working your biceps - and working all your muscle groups in a workouut means more muscles burning fuel. And, as your muscles keep burning fuel even after a workout - up to 39 hours afterword! Plus, a University of Wisconsin study found that doing a full-body workout with just three big-muscle exercises (bench press, power clean, and squat) - you'll burn a greater percentage of calories from fat compared with only targeting a couple of small muscle groups.

Health - What Is The Best Time To Hit The Gym?

by Bob Lachniet
Owner - Fitness 4 Home Superstore

We all know that working out is important. We also know people who insist that an early morning workout is the best time of day to exercise. Of course, there are others that feel that an evening workout works best for them. But, what is truly the best time to exercise?

Well, the answer is simple – it depends. What are you trying to get out of your workouts? The effectiveness of your gym time depends on what you’re trying to accomplish, combined with your own body rhythms.

The Advantages Of Evening Workouts – Trying to build muscle, or train for an event? Evenings may be a good time for your workouts. The afternoon may be a better time to engage in more explosive exercises, such as kickboxing or racquetball. Research has shown that the body's temperature tends to rise by a few degrees in the afternoon, warming the muscles and connective tissues and resulting in a slight improvement in your performance capabilities. If you're not putting in a longer warm-up, morning workouts can put you at a higher risk for injury. Plus, in the morning, your body hasn’t had fuel for almost 12 hours, which means there isn’t enough stored fuel (glycogen) to fuel an effective workout.

The Advantages Of Morning Workouts – Trying to loose weight?. Working out, doing cardio especially, on an empty stomach will burn more fat calories because your carb reserves are almost used up. That causes the body to turn to fat stores for energy first. (Many fitness experts warn, however, that running on empty isn't the most efficient way to work out.) Plus, evidence has shown that those that time their workouts for the mornings, are more likely to stick with their fitness routines.

Planning your weekly workouts – Whatever you do, you’re better off planning your workouts for frequent intervals during the week, rather than doing one or two long, hard workouts on the weekend. Even if you run the same number of miles in one day as you would have over three or four short sessions, you may burn the same amount of calories. But, doing shorter workouts spread out over the week gives you other health benefits as well, such as temporarily lowering your blood pressure and blood glucose levels, which provide cumulative benefits over the years. Plus, regular exercise can also help curb your appetite, further helping you to achieve your weight loss & fitness goals.

Fitness - My Aching Lungs

If you've just started a running program, either out on the open road, in the gym, or at home on your treadmill, have you had a tight feeling in your chest? Sometimes, after a hard workout , your chest might feel sore, and there is a simple reason for this pain that is more than likely nothing to worry about.

What you're probably feeling is the result of oxygen dept. Your body, during your workout, isn't getting enough oxygen, which causes the muscles surrounding your lungs (especially your diaphram), to become flush with lactic acid.

Every time you exercise, your body produces lactic acid. Lactic acid is the waste product your muscles produce during a workout. Normally, much of the lactic acid is removed rapidly when the exercise session is done, usually with in 20-30 minutes, with your muscles and liver metabolizing it either as lactic acid or lactate.

Your lungs and diaphram work closely together. Your diaphram separates your chest from your abdominal region, and expands your lungs so that they fill with air. If you're not used to aerobic exercise, just like any other exercise, your diaphram might be out of shape for this type of exertion. And, like the rest of the muscles in your body - this muscle can be trained too!

How do you train your diaphram? Simple. Keep exercising! Just like any other exercise program - start slow, and build up to longer and harder workouts. Keep exercising to develop your aerobic conditioning - and the "burn" should dissapear. And, at any time you feel that you might be feeling something more than just "burning muscles" - seek medical care to make sure everthing is OK.

How to put together a training plan

So you have home gym equipment and/or a health club membership, and you may even be using them on a regular basis. But, how do you put together an exercise plan that not only helps you improve your body's health, but also do it in a way that fits the rest of your life?

1. Define what your goals are. Are you looking to loose weight? Gain muscle? Tone up what you already have? You'll need to decide what it is you want to accomplish before you can define what your plan is.

2. Understand that you need to start slowly. Your body will adjust quickly to the changes that will take place as you get into a regular exercise program - but overdoing things at the beginning will have the opposite effect you are looking for. Start with a simple program, and build onto it as your fitness improves.

3. Decide how much time you can spend per day. And, and decidate yourself to using that time for your fitness worlouts. Keep in mnd that commiting two percent of your day - will get you to where you need to be!

4. Write it down beforehand. Plan out your workouts, and keep track of your results. Pick your exercises, pick your weight for the exercise, pick your number of sets / number of reps, pick your time that you'll do cardio - and commit to it.

5. When doing your planning - break up your routine. For example - if you're doing weight training, don't try to train all your muscle groups in one session, Rather, schedule your chest and arm exercises for one session, back and shoulder exercises for the next, and legs & abdominals for the third. Keeping variety in your training will not only help keep you motivated, it also helps keep you from overtraining and getting hurt.

6. See your doctor. Before you put your plan into action, talk to your doctor, and make sure that what you've planned won't hurt you - only help you!

7. Learn about your body. Learn about what muscles make up your body, and what exercises work the muscle groups you'd like to concentrate on. Learn about what the difference is between "cardio efficiency" and "burning fat". For example, running on the treadmill at your peak speed - may build your cardiovascular system, but running at a much slower pace actually is better for training your body to burn fat.

Your plan is just that - yours. In the end, you'll only get out of your plan what you put into it. And, the best way to create a successful plan is to create something that you're not just comfortable with, but a plan that challenges you to push yourself just a little bit farther!

10 tips to finding the Best Home Gym Equipment

So, you’re looking at purchasing home fitness equipment! Yet, whether you’re looking for home gym equipment for your strength training, cardio workouts, or both – finding the best equipment for your needs can be a challenge. With so many choice to be made when looking at home gym equipment, how can you be sure you’re making the best choice for you? Here are a few points to consider:

1. For an inexpensive solution for strength training – many people start with a good set of free weights and dumbbells. Keep in mind that if you’re not familiar with using free weights, they can do more harm than good. To get the best results, it is essential that you use proper form and balance to avoid hurting yourself. So, if you choose this route, you should also invest in a good training program with a personal trainer – someone that can not only help you built a workout routine that will help you achieve your goals, but also show you the best way to use your equipment properly and avoid injury. Another way to avoid injury with strength training equipment, especially if you’re a beginner, is to choose a strength training machine, rather than free weights. Strength training machines allow you to maintain proper form as you exercise, which will help lessen your risk of injury. Plus, strength training machines don’t require a “spotter” – allowing you to work out alone.

2. Strength training machines are also a good choice if your home is “space limited”. You can achieve the same results with an “all inclusive” home gym unit, as you can with the more traditional weight stack or plates. So, don’t feel as though you need to duplicate the huge variety of machines you see at your nearby gym. Instead, look for equipment that exercises your main muscle groups effectively. Also look for equipment that offer optional attachments – with these, you can keep your initial cost down as you start out your exercise program, and then add attachments as your workout needs progress.

3. For your home cardio workouts, there are a number of choices available. Treadmills are great because they mimic an exercise that is both familiar and comfortable. Elliptical Trainers provide a low-impact cardio workout that protects your joints, and is a favorite activity for people who want a good cardio workout without a lot of pounding on the joints. Make sure when you’re looking at cardio equipment, you find a store that can help you match the proper type of equipment to your fitness needs.

4. Although your large “chain store” may offer basic home exercise equipment, a better choice is a store dedicated to helping you find the best equipment for your needs. This includes your being able to try out any piece of equipment before you buy it. Make sure that before you purchase any piece of home exercise equipment, that you feel comfortable with the way the equipment works.

5. Remember - you get what you pay for. You’ve seen the commercials for the most recent “equipment of the week”. It seems as though every time you change the channel, there is a new piece of home equipment advertised that will “give you washboard abs in 30 seconds”. The reality is, most of the equipment being advertised on these infomercials may be of dubious quality – at best. To get the best from your workouts, avoid injury, and avoid equipment breakdowns, it pays to invest in your equipment. Keep in mind that a good piece of home exercise equipment can last 10 years – and the cost of ownership over that time can be less than what you would pay for a health club. To give you an idea of what you should consider spending, for a decent treadmill, plan on spending at least $1,000 and, for a better than decent treadmill, between $1500 to $3000. There are some so-so models that fall under that price range but, if you buy a cheap treadmill, that's exactly what you're going to get. Choosing the right treadmill will depend on: 1) how much money you have, 2) any extras you want (programming, heart rate monitor, etc.), 3) what kind of motor you want and 4) how much space you have in your house.

6. One of the main “roadblocks” for some people when it comes to home workouts is – that it can get monotonous. At least when you’re running on a treadmill at the local gym, there are enough distractions to keep your time from becoming boring. Well, there are ways around that now. Boredom is one of the most common reasons why many people give up on regular exercise. Some therefore say that they prefer the gym because of the entertainment available there. They can run on a treadmill while watching their favorite soap or cycle an exercise bike listening to current chart hits. But technology is advancing at an incredible pace these days. For example, True Fitness offers treadmills with a built in monitor on which you can watch TV, DVD's or listen to your favorite music.

7. Before you start any exercise program, it is important for you to also get checked out by your doctor. Never begin a strength training or cardio program without doing so under the supervision of a qualified physician to prevent injuries as you train.

8. Just because you have a basic understanding of your equipment when you take delivery of it, doesn’t mean you won’t have any questions a few weeks later. So, when you choose a store to purchase equipment from, check out the company's customer and support services. Call the advertised phone numbers to get an idea of how easy it is to reach a company representative and how helpful he or she is.
9. Also, get details on warranties, guarantees and return policies. A "30-day money-back guarantee" may not sound as good if you have to pay shipping on a bulky piece of equipment you want to "return to sender."

10. Finally, remember that no piece of fitness equipment works by itself. Remember that no exercise device can burn fat off a particular part of your body. To turn a "beer belly" into a "six pack stomach," you must combine sensible eating with regular exercise that works the whole body. The reason: Everything you eat has calories and everything you do uses calories. Your weight depends on the number of calories you eat and use each day. Increasing your daily physical activity will burn extra calories Regular exercise on your equipment, with proper form and proper fitness goals, combined with a healthy diet – is the key to your not only being happy with your equipment purchase, but your overall health & fitness levels as well!