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_Wolf_ · #1 02-12-2006, 02:52 AM

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.

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!

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.

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.

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

Quote:

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!

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

_Wolf_ · #2 02-12-2006, 03:22 AM

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#1You can get as big as a pro bodybuilder without taking steroids; it just takes longer.

Explanation: Despite what many of the magazines say, all professional bodybuilders use either steroids or steroids in combination with other growth-enhancing drugs. Without manipulating hormones, it just isn't possible to get that degree of muscularity, the paper-thin skin, and the continuing ability to pack on mass, despite sometimes having poor workout habits and relative ignorance of the principles involved that many pro bodybuilders have. Many supplement distributors, in order to sell their products, would have you believe otherwise.
Still, that's no reason to give up. By using state-of-the-art training principles, consuming a nutrient-rich diet, and by getting proper amounts of rest, almost every person can make incredible changes in his or her physique. The competitive bodybuilder circuit may not be in your future, but building the kind of physique that gains you respect is certainly achievable, as are self-respect and robust health.

i tend to disagree (ya, i know: what experience do i have...?) i dont think its possible to get a physique as good as a pro bb'er without steroids in a short time... if you want to make yourself feel good, then its a whole different story.. but if u want to look like a pro, you cant do so without steroids.. look at 0311... he's MASSIVE with cuts + EVERYTHING..! how long did it take him..? he say 8+ years... (i really hope he hasn't taken steroids coz if he has, then i'm here digging my own grave :gulp

but, as 0311 pointed out a few posts ago, most bb'ers arent STRONG... they may look great and all, but 0311 (who is not a competitive bb'er) says he benches WAY more than 3 IFFB pro's..

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#2In order to get really big, you have to eat a super-high-calorie diet.

Explanation: Well, that's true; you'll get really big if you eat a super high-calorie diet, but you'll look like the Michelin Man's fraternal twin. However, if you want to get big, lean-tissue wise, then super-high-calorie diets are probably not for you unless you are one of those very few people with metabolic rates so fast you can burn off these calories instead of depositing them as fat. Unfortunately, studies show that, in most people, about 65% of the new tissue gains brought about by high-calorie diets consists of fat!
Of the remaining 35%, approximately 15% consists of increased intracellular fluid volume, leaving a very modest percentage attributable to increased lean muscle mass.
According to Dr Scott Connelly (MM2K, Spring 1992, p. 21), only about 20% to 25% of increased muscle growth stems from increased protein synthesis. The rest of the muscle growth is directly attributable to increased proliferation of the satellite cells in the basal lamina of muscle tissue, and dietary energy (calories) is not a key factor in the differentiation of these cells into new myofibres (muscle cells).
Of all factors determining muscle growth, prevention of protein breakdown (anti-catabolism) seems to be the most relevant, but adding adipose [fat] tissue through constant overfeeding can actually increase muscle pro-teolysis (breakdown). Furthermore, additional adipose mass can radically alter hormone balances which are responsible for controlling protein breakdown in muscle. Insulin balance, for one, which partially controls anti-catabolism in the body, is impaired by consistent overfeeding. So much for the eat-big-to-get-big philosophy!
Stay away from the super-high calorie diets unless you're a genetic freak, or you're woefully lean and don't mind putting on fat [or you're using appropriate pharmaceutical supplements].

i think thats self explanatory..

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#3 If you eat a low-fat diet, it doesn't matter how many calories you take in, you won't gain any fat.

A lot of poeple believe that starving themselves will help reduce overall body fat... but research has shown that by constricting your diet, you are actually increasing fat % because your body needs to store more to synthesise it later for enery (respiration = assimilation of food to produce energy).. so gradually lowering your fatintake while maintainging / increasing at a very slow rate your workout intensity, might help reduce fat in the long run...

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#4 The more you work out, the more you'll grow. The longer you work out, the better.

well, i cant lie... i used to believe this... i think may other beginners may feel the same way... i used to workout for hours and hours waitnint till i couldny move a muscle.. then i'd head home... i used to do minimum 60 sets a day... but this only worked initially... then by body got drained...

so, "less is more" (yes 0311: thats you

)

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#5 You don't have to be strong to be big.

no, you don't but wudnt it be nice if you were small + VERY VERY strong..? imagine a small guy going to a gym in a pink t-shirt and bright orange pants and benching 800 lbs..!!!

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#6 You can't grow if you only work each body part once a week.

yes, you can... provided its something like OVT...

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#7 Weight training makes you big; aerobic exercise cuts you up

i think MOST people (and i dont mean to offend any of you who are / arent).. hell, i used to be... and i still am... thats why i do cardio even when i'm bulking... i feel that my routine will bring me mass, and my cardio will help lose all the fat... but, thats not true...

here's why:

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Manipulations in your nutrient intake are the main factor in getting cut up, and how you do it doesn't matter. If your daily caloric expenditure exceeds your daily caloric intake on a consistent basis, you will lose fat and get more cut.
Aerobic exercise is generally meant to improve cardiovascular efficiency, but if you do it long enough, you will burn up calories and in the long run drop the fat. However, weightlifting can do the same thing, only better. Studies have shown that the body burns far more efficiently if exercise is performed at a moderate pace for periods longer than 20 minutes. (It generally takes that long for the glucose in the bloodstream to be 'burned up', causing the body to dip into glycogen reserves for its energy) Once the glycogen reserves are used up, the body must metabolize fatty acids for energy. That equate to lost bodyfat.
In the long run, bodybuilding is more efficient than aerobics for burning up calories. Let me explain--if researchers were to undertake a study of twins whereby one twin performed daily aerobics and the other practiced a bodybuilding program where the end result was increased lean body mass, the bodybuilding twin would ultimately be a more efficient fat burner than his aerobic twin.
Why? Well, by adding lean body mass, that person's metabolic requirements are higher--muscle uses energy even while it is not being used. The aerobic twin might use more calories during the time period of exercise itself, but the weight-lifting twin would use a higher amount during rest time, leading to a higher net 24-hour expenditure. The weight lifter burns fat just sitting there.

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#8 Training with weights causes your muscles to get tight and hinders flexibility and, consequently, athletic performance.

this only happens if u stop stretching... if u stretch + weightlift, you wont experience much loss in flexibility - unless its due to muscle soreness...

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#9 If you stop working out, your muscle will turn into fat.

i dont how many ppl have told me this..

asshole: "why do u workout...? it'll all turn to fat when u stop... so why begin huh...?"
me: SMACK

thats all folks.. i hope i haven't bored you.. if i made mistakes i apologize... and hmm.. if u already know this stuff then no problem... but some new b's might not...

Dr X · #3 02-12-2006, 06:46 AM

#9 always cracks me up. My friends have told me that for over 20 years and guess what? They are all fat and I'm not.

EricT · #4 02-12-2006, 06:56 AM

That's funny. Next they'll tell us they can turn lead to gold.

In regards to number two in the first one: I was always thin and never gained much fat at all. When I was younger, I can't tell you how many times I was told, "Wait till you hit 30, then you'll start putting on weight (meaning fat)." Well I'm 36 and my "metabolism" doesn't seem to have changed. I stay thin. Although now I like to call it "cut".

Can't really say that whether it all has to do with activity level or not, but I doubt very much that if I lost all my muscle mass I would start getting fat.

_Wolf_ · #5 02-12-2006, 07:05 AM

Quote:

Originally Posted by Dr X

#9 always cracks me up. My friends have told me that for over 20 years and guess what? They are all fat and I'm not.

EricT · #6 02-12-2006, 11:27 AM

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Lettuce can be stored as fat!

2 Cups Shredded Romaine Lettuce

Protein - 1.16 grams
Fat - .28 grams
Carbs - 3.08 grams
Fiber - 2 grams
(NET CARBS) - 1.08 grams MOSTLY FRUCTOSE

Little to no impact on blood sugar. Ever heard that celery takes more energy to process than it provides. Well the same amount of celery (yes, I know thats a lot) provides almost twice the calories. See what I'm saying?

Sorry Anuj, just messing with you ;) .

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