Gym Myths About Gaining Weight.

 
Don’t believe everything you hear at the gym. Most of the myths about gaining weight and muscle mass are passed down from “gym talk” and the so-called experts who know nothing about the body’s workings.
There are dozens of myths about gaining weight and building muscles and some of them have become so widespread as to have become powerful folk-lore that lots of people swear by.
Let’s explode a few of the more common myths right now.

Here are 5 Popular Myths About Gaining Weight:

1. Vegetarians struggle when gaining weight .

So sorry to disappoint you but…. they can gain weight quite easily! Well, just as easy as anyone else, anyway. Vegetarians can supplement with soy Protein Isolate. This has been conclusively shown to assist vegetarians on Strength Training to increase their solid bodyweight. Athletic performance is not impaired by following a meat free diet, and people strength training and consuming only soy protein isolate as a protein source were able to gain lean muscle mass.

Sharing stories about training and gaining weight

2. While you’re working out you can eat whatever you want to.

People doing anything can eat whatever they want to….. if they don’t care how they want to look. Working out does not give you an open license to consume as many calories as you want. Although you will burn more calories if you workout than someone who doesn’t, you cannot ignore the need to balance your energy intake with you energy expenditure. Healthy weight gain means maintaining a healthy diet. Its so simple.

3. Strength Training will make women look masculine.

Gaining weight in the form of lean muscle mass, in other words building muscles, is a long, slow, hard process. If it is not your intention to bulk up from strength training you won’t. Your strength-training regime coupled with quality food will determine

how much you will bulk up. To bulk up you also require more food. Women don’t produce enough testosterone to allow for muscular growth as large as men. So…. muscle building routines will not instantly and automatically make you bulk up and look masculine. Put years of dedication into it and follow strict dietary guidelines and you will get muscles ‘like a man’ but it isn’t going to happen if you just do strength training as part of your overall fitness and heath regime. For most women weight training is not so much about gaining weight and building muscle as it is about toning up and firming up whats already there.

4. If I’m not sore after a workout, I didn’t work out hard enough.

No Pain, No Gain? Nonsense. To develop muscle and increase endurance you may need to have a slight level of discomfort, but that’s not actual pain. Post workout soreness is not an indication of how good the exercise or strength training session was for you. After all as you get fitter , the less soreness you will experience after training. This is one myth that hangs on and on. As soon as you change an exercise, use a heavier weight or do a few more reps you place extra stress on that body part and this will cause soreness. Pain is your body signalling that something is wrong. If you feel real pain during a workout, stop your workout and rest. Real pain is a warning, not an indication of progress.

5. I can gain muscle and lose fat at the same time.

Then you must have superb genetics. Only a very few gifted people with unusual, superb genetics can gain muscle size and not put on any body fat. But for the average punter, they have to increase their muscle mass to its maximum potential and then cut down their body fat percentage to achieve the desired shape. How many guys have you seen working out and actually getting fatter? Lots! The lean look comes from sculpting with finely tuned dietary/workout regimes.
Take care that you don’t fall prey to some of the myths around gyms. They can set you back and lead to wasted time and frustration. Don’t believe everything you hear in the gym when it comes to exercise and gaining weight. Research questions properly yourself and take advice from qualified people.
Simple, basic principles apply to gaining weight and building muscle such as progressive overload, variable frequency of reps and high intensity workouts.
Resources for Gym Myths About Gaining Weight:

http://independent.academia.edu/HenryLawson/Blog/18115/Gaining-Weight

http://yourlife.usatoday.com/fitness-food/diet-nutrition/
http://www.gainingweightguru.com/how-to-build-muscles-and-not-get-bored/

gym myths about gaining weight.

How do you build muscle?

We assume of course that the question – how do you build muscle – is asked by someone keen to add some muscle mass. If that’s the case then the question is a bit like the proverbial ‘how-long-is-a-piece-of-string’ question. There is an almost infinite number of correct answers.

How do you build muscle……How long is a piece of……..?

When it comes to building muscle everything depends on the individual involved.
Is the person male or female? Consider the persons age, what stage of development is he or she in terms of exercise – beginner, intermediate or advanced – overweight or skinny, hard-gainer or athlete and so on and so on. How hard is the person prepared to work? Will he/she take supplements to assist in building muscles?
Another question that qualifies the answer to how do you build muscle is the current health status and fitness of the person. Is the person overweight? Or is this a person who is a regular bodybuilder who is looking for a new program because they have reached a plateau in their present training? Or maybe this is a non-exerciser who is starting out on the exercise trail.
You get my drift. There is obviously no single answer to the question; how do you build muscle?
Yet there are ways to answer the question how do you build muscle, that will provide a useful guide to any person looking to embark on a program to add lean muscle mass, for whatever reason.

How do you build muscle: Important considerations.

The most important thing to my mind is the issue of motive and expectation. First get the person (if its you, then get yourself) to examine personal motive and expectation. What is meant by that? If you want to build muscle by next Tuesday for that “hot” date you have then your motives are flimsy and your expectations are ridiculously unrealistic – certainly about the weight gain and probably also about the date!

How to build muscle - start young?

Gaining lean muscle weight or if you prefer, building muscles, takes some time and it takes lots of hard, dedicated, sweaty work. If you think otherwise then your expectations need readjustment.
The next important thing is to have a plan that addresses the issue of how do you build muscle.

The plan should include these elements:
First, your goal. However you express the goal, make sure you write it down. It may be to lose some fat and gain muscle, or to develop your biceps to a certain size, or to weigh a certain amount, or to fit into a particular size of clothing. Whatever it is, have a goal and write it down. Ask yourself this question “If I don’t know what I’m aiming for, how will I know when I get there?” Write that question out in bold letters and stick it on the fridge next to your written-out goal!
Second comes your program. Make it your job to detail the times for training and the actual routine you will follow. The goal is the “what” of your dream, the program is the “how”. Without a dream to motivate you and a plan to translate the dream into action, you will fail. Simple as that. Sorry but I can’t lie to you. If you want to hear lies, talk to a teenager.

Stand on the shoulders of giants.

Third, don’t waste time trying to “go it alone”. Its so much easier to achieve high goals when you stand on the shoulders of giants. There are lots of people who have gone before you and there are excellent programs that answer the question “How do you build muscle”. Use such a program to get you to your goal quickly and efficiently. For a very small investment, such muscle building programs will take you by the hand and show you step by step ‘how do you build muscle’ to reach your dream. If you do not know how to workout at all, you can always follow the step-by-step instructions of a proven muscle building system which will be able to help you with all the exercises and meal plans you will need. If you are experienced a good program will introduce new thinking and new methods to get you off any plateau you may be on. For you is not about discovering how do you build muscle, its more about how do you regain and maintain your enjoyment of your gym workouts.
Resources:
http://www.gainingweightguru.com
http://independent.academia.edu/HenryLawson/Blog/18115/Gaining-Weight
http://www.gainingweightguru.com/fad-diets-are-they-really-bad/
How do you build muscle?

Fad Diets: Why Are They Bad?

The quickest way to lose weight is to lose water. The type of weight loss you get from fad diets is usually nothing more than water loss. Thats why so many people wonder why fad diets are bad when they seem to get results. That type of weight loss is always temporary.

When you lose a lot of water quickly you lose weight too but the weight goes straight back on as soon as you re-hydrate which you must do if you are not going to suffer severe health problems or die. Think of the cabbage soup diet – cabbage is about 80% water – put the cabbage into water! then eat it. of course you’ll lose weight!

Keep it up for long enough and you’ll do your body and internal organs permanent damage.
Not all fad diets are crash diets. Some of them have proven to be very good nutritional plans that are very well marketed and make a lot of money for their ‘inventors’ in book sales, merchandise sales and sometimes membership sales. They do help with weight loss but your local doctor or friendly nutritionist could have provided the same plan, for free.

Often these fad diets reach international celebrity status but they all disappear quite soon, for one reason or another – that’s the nature of a fad diet.

Whats bad about fad diets?

Fad Diets: Food Types.

Ultimately fad diets are all fairly useless because they do something fundamentally wrong. For example they often are based on eating only one or two food types. This obviously does not give the benefits of a well balanced diet. Usually this type of fad diet will promote (very expensive) supplements to make up for the nutritional shortcomings of the diet itself, but in many cases the supplements are not absorbed by the body unless they are taken with the foods that are banned! The risk is in developing nutritional deficiencies.

Please heed this warning.

Fad Diets: Novelty Value Only.

Some fad diets are very restrictive requiring a strict regime of eating only certain foods at certain times of the day. Often only small, calorie controlled amounts of food may be eaten. Such diets are extremely hard to maintain over any length of time and people usually just dump them once the novelty appeal has worn off.

Fad Diets: Heart Disease.

Often fad diets will recommend high fat foods and low carbs which if taken long term, could result in heart disease. Most fad diets do not follow recommendations of the American Heart Association and similar bodies for fat levels in the diet. You really should not follow such a diet for anything more than a short time.

Unfortunately you probably will not reach your goal weight in that time, and then you either dump the diet or continue with a fad diet that is not good for you. If you have lost any weight up to the time when you quit the diet, you’ll probably make it back again very quickly.
The negative psychological impact of this type of yo-yo diet is a major reason why many people are in despair about their seeming inability to lose weight.

Fad Diets: Ask Your Doctor.

Whatever their publicity materials may say, these fad diets will not help you in the long term. The best way to lose weight and keep it off is to eat a varied and healthy diet, do not overeat, exercise regularly and don’t try fad diets. Ask your doctor for a sensible eating plan or for a referral to a reputable nutritionist who will have your best interests at heart when designing a plan for you and who will certainly steer well clear of any type of fad diets.
Resource for Fad Diets: Are They Really Bad?:
http://independent.academia.edu/HenryLawson/Blog/18115/Gaining-Weight
http://www.gainingweightguru.com
http://en.wikipedia.org/wiki/Food_faddism

Fad diets, why are they bad?