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!

Healthy Living – Mental Toughness

By Bob Lachniet
President – Fitness 4 Home Superstore

Funny thing about your exercise program – the hardest part of it will always end up being the part where you have to make good on it! Making progress in your fitness plan takes two things – a dedication to executing your plan on a regular basis, and pushing yourself to improve on what you’ve been doing. In other words, Mental Toughness – the drive to go beyond your limits, which often means the ultimate difference between success and failure for your program.
The problem is, although we understand that drives a triathlete has to survive the last mile of an Ironman competition, the question often is: How do I get that drive? Well, let’s define mental toughness first. It’s simple, really. Its keeping focused on achieving your goal, no matter how difficult. And, the ability to accomplish that differs from person to person, so if you find yourself having difficulty keeping yourself focused on your fitness goal, you’re not alone!

What it all comes down to is how you motivate yourself. There are those who need little encouragement to be a self-starter, while the rest of us (actually, the majority of us) that need a little pressure to force us to get motivated. That pressure can be either a desire for success, or a need to avoid failure. Another way of putting this is, you either believe you’ll succeed by busting your butt, or you’ll do it to avoid being humiliated.

Understanding which type of personality you have is the first step in coming up with the best way to build your motivation. Here’s how:

-If you’re the “success driven” kind of person, paint yourself a mental picture of what “success” looks like to you. Remind yourself of the great opportunities being fit will bring you, whether its clothes fitting better, more energy, or that flat stomach you’ve always wanted.

-If you’re the “avoid failure” kind of person, talk to yourself! (Actually, you probably shouldn’t do that out loud to avoid funny looks from people around you!) Be positive. Remind yourself that you can do this – that the only way you can fail is not to try. And, when you do have the occasional negative thought, push it aside and focus on the positive ones. And, one of the best ways to find that “positive” thought is to write down “why” you want to improve your fitness level, whether it’s to run a marathon, loose 10 pounds, or whatever your goal is. Then, repeat that goal to yourself as you train.

Lastly, get uncomfortable! That’s right, as funny as that may sound, getting yourself uncomfortable is important – it’s how you’ll improve! Think about all the times in your life where you were afraid to try something new, but once you did it, it became easier. Yet, had you not tried it, you never would have found that out! The same holds true for fitness. When you exercise, you need to push your body a little farther than the last time, otherwise your body won’t adjust and improve. Yes, this sounds corny, not to mention obvious. But if you keep in mind that the momentary discomfort you may feel, is worth it when you’ve accomplished your goal!

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 - How To Guage If Your Workouts Are Making Progress

Sure, maybe you've been working out for a little while. But, how can you be sure you're making any progress? What are the signs that you're doing things "the right way"?

If you asses your progress exclusivly on the basis of lost pounds, or on inches, you might be missing out on other important signals that could be fueling your motivation. Here are a couple other measures to consider:

Pace - As your fitness improves, you should find that the time it takes to run a mile, either on the road, or on the treadmill, will gradually decrease, And, you should also find that you can maintain speeds that used to be a challenge, with less effort and heart rate than before.

Heart Rate Recovery - Remember your first workout? Remember that feeling that your heart was going to keep beating fast - forever? Well, as your workouts improve, you should find that your heart rate will now drop or return to normal much quicker than before. A good post workout heart rate recovery of 25 to 30 beats in one minute is considered good, and 50 to 60 beats per minute is excellent.

Strength and Endurance - If you can run three miles now, where before you could only run two, or lift a weight more easily than before, it's a sure sign your becoming fit.

Getting fit is more than just loosing weight, or loosing inches. It's about improving your endurance, your stamina, your strength. As you replace fat with muscle, your weight may not drop, but as muscle takes up less space than fat, you'll feel slimmer, toned, and stronger - and those are the measurements that truly help keep you motivated!

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!