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A Perfect Fit: Don't be scared to ...
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Anonymous user Tue Sep 5, 2006 10:22:44 PDT
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0 responses 0 comments I thought it might be good to cover a few fitness basics again now that some of our new readers might have missed along the way.
These six points represent some of the questions that I am asked almost daily. I refer to them under the heading of “Don’t be scared.”
Don’t be scared to:
1. Train with heavier weights if you are a female. You will NOT get big muscles. In fact, even if you wanted them, chances are you couldn’t build them. Why? It’s a testosterone thing. Most women don’t have enough testosterone to build big, bulky muscles even if they wanted to. Yes, there are always exceptions to the rule, but if you want to burn more body fat, use heavier weights in your workout and in some cases, cut back on the cardio. Yes, you read right, too much cardio can be a bad thing.
2. Mix up your routine regularly. Our bodies adapt quickly to virtually any routine. By simply doing a workout in reverse order you will stimulate more muscle, burn more body fat, increase endurance and, of course, break up the monotony. Try five sets of five one week, followed by three sets of eight the next, then two sets of 20 the next. You could even start from the middle. If you avoid a workout rut, you will have greater success.
3. Do situps if your back hurts. (Not as in injured-hurt, just uncomfortable-hurt.) One reason why our backs hurt when we work on our stomachs is because our backs are weak. By working weak areas, you will build muscle endurance and the “hurt” will gradually go away as your abs and back get stronger. I repeat: if you have an injury, don’t do things that hurt, but if something is just uncomfortable when you do it, get over it and get to work. (No, this is not the “no pain, no gain” theory.)
4. Eat to lose weight. Eating the right combinations of foods will stoke the internal furnace and boost your metabolism. Obviously there is no perfect diet for all people, but the basic rule of thumb is to drop off carbs as the day gets later. By the end of the day your food intake should be primarily meat, steamed vegetables and leafy greens with a few complex carbs such as brown rice or sweet potatoes. Try not to consume liquids with your dinner especially as it inhibits the digestion process. Be sure to take digestive enzymes with every meal, especially reheated leftovers.
5. Do squats. Squats are the most important exercise on the planet. Facts: • Most people who complain that squats hurt their knees are doing squats incorrectly or have weak knees because they don’t squat. • Most people who complain that squats hurt their backs are doing squats incorrectly or have weak backs because they don’t squat. • Most people who don’t like squats simply haven’t discovered the mystique of the squat in their lives. • If you want your bench press to go up and you don’t squat, start. Your bench press strength will go up.
6. Not have a specific routine if you are working out for fitness. It makes no difference whatsoever what muscle group you train with other muscle groups or in what order or at what time of day if your goal is simply to get into shape and stay that way. Just get into the gym and move! Work your chest with your calves, your arms with your abs, triceps with back, who cares? Your body doesn’t know it shouldn’t work that way. In fact your body doesn’t care, either. It’s like asking, “What should I do first, ride my bike or swim?” It doesn’t matter, just get the heart rate up and enjoy the results. It is more important to develop a routine than focus on what you do in that routine. Now, just so my friends, the personal-trainer elite, don’t get mad at me for confusing their clients with the custom programs, let me say this: an organized routine is always best. There, that saved me an argument.
Now get to work: only those who quit will fail.

E-mail Ken at: wheelersfitness1@sbcglobal.net

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