hi everybody..
i've been reading up on the subject and stumbled across a few articles which i thought i'd like to share with you.. even if it means them getting shredded to pieces....
ok, here we go:
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1. You Need To Exercise To Burn Fat!
THE TRUTH:
The truth is you don't gain body fat because of a lack of exercise. You gain it because your blood sugar levels exceed what you are using. Basically, you are eating too many calories at one time.
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in other words, your level of output must be greater than your level of input.
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2. Your Metabolism Slows Down Once You Hit 30...
THE TRUTH:
WRONG! Actually, hundreds of research studies have shown that the slow down in metabolism is due to a loss of muscle tissue. And the loss of muscle tissue is directly related to a lack of hard physical activity!
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i wouldn't know about this because i'm not 30, BUT: i think that as one ages, one's cells begin to die out - atleast thats what a few biology textbooks have pointed out. That means that comparitively, the metabolism of 30 year old MUST be lesser than that of a 20 year old. But, that doesn't mean that a 30 year old cant lift heavy does it..?
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3. Pasta & Bread Are Fattening!
THE TRUTH:
Anything is fattening! Lettuce can be stored as fat! Any food or drink, which contains calories, can be stored as body fat if it causes your blood sugar levels to exceed what the body needs at that time. Bread and pasta are actually great sources of complex carbohydrate! The key is how much you eat and when you eat it.
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same with pizza... you can have pizza as long as it isn't in excess, coz pizza has a high level of carbs + protein 9yes, kane... u deserve credit for telling me this;)). even the mayo in a sub can be fattenning if u have it EVEYDAY with zero workout...
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4. Eating After 7pm Will Make You Fat...
THE TRUTH:
Absolutely false! It all depends on whether or not the body needs that amount of calories at that time. Keep in mind your body is constantly burning calories, 24 hours per day, just the amount varies.
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i do not think timing matters as much because of the post made by eric regarding post / pre workout nutrition...
here is the link:
http://www.bodybuilding.net/nutritio...tion-1442.html
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Originally Posted by 0311
In your opinion, what would be an approximate ratio for pre/middle/post workout nutrition?
Lyle M:
Take a small shake of say 20-30 grams carbs (glucose/maltodextrin) with some protein (maybe 12-15 grams since we don't have access to essential AAs by themselves) in as little water as you can mix it (this is to avoid getting sick) right before your workout starts.
If your workout were particularly long (more than 1-1.5 hours), it would be a good idea to sip on a Gatorade solution. 15-30 grams of carbohydrate per hour is plenty. This will maintain blood glucose better, and an abstract a year or two ago showed that it improved overall anabolism.
Then slam your post workout shake immediately after training. The old recommendations for post-workout carb intake was 1-1.5 grams of carbs/kg lean body mass with about 1/3rd as much protein. So, for an average lifter (say 65 kg=150 lbs of LBM or so), you get 65-100 grams of carbs with 20-30 grams of protein. Since you already took in 20-30 grams pre-workout, I'd subtract this from the post-workout shake. If you took in carbs during the workout, you'd subtract that too. So you'd be looking at 45-80 grams of carbs post workout, with 20-30 grams of an easily digested protein. You'd want most of the carbs to be glucose or glucose polymers, but with some fructose (maybe 10-20 grams) in there as well.
Then you'd eat a normal meal about 2 hours later to keep things moving.
So it would look like this overall for a lifter with 65 kg (150 lb) of LBM:
Pre-workout: 20-30 grams glucose/12-15 grams whey protein
During workout: 15-30 grams carbohydrate/hour (if needed)
Post-workout: 45-80 grams carbs from glucose/maltodextrin and some fructose (10-20 grams) with 20-30 grams of protein
2 hours later: normal meal
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5. Strength Training Will Make You Bulk Up!
THE TRUTH:
Another NO! It seems as if mostly women are concerned with this one. Muscle size is primarily affected by genetics and hormone production; therefore, most women don't have the potential to build very large muscles.
Muscle burns calories, so the more muscle you have, the more calories you burn which makes easier to burn fat and harder to gain it! By no means is this a complete list! There are so many I could write a whole book just about them. The key is in education, but not by reading fitness magazines!
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we have examples such as hst which support this theory... although i haven't tried hst 9as yet ;)), 0311 has confirmed for us that hst does not lead to an increase in strength, but definitely does lead to increase in muscle mass...
while yes, for most beginners, as they grow stronger, they do grow bigger, this may not always be the case because there are a lot of big people who aren't very strong.. and there are a lot of small people (like me) who can hold their ground.. atleast most of the time
source is:
http://www.bodybuilding.com/fun/jessec2.htm