Strength Training Myths

I have yet to ever do spot training. Spot training is when you pick an area and focus on it . Say . six pack abs, thighs. What I do is make sure I eat a balanced diet , incorporate cardio and weight training.  But the most important thing for me  is diet. Keeping to a low fat , high protein diet helps with my work outs.  How many of you fuel before a work out and after ? For me this is very important . When I say fuel, I mean maybe eat some lean protein 45 min prior along with a carb , then after the work out follow up with more protein . I find my work outs are more succesful when I make sure to do this .   Check out this link, I think it can help you to understand some very important training myths. http://exercise.about.com/od/exerciseworkouts/ss/strengthmyt hs.htm Have a great night  !  Tink

I don't know if it helps but I drink a protein drink about 30-45 min. before I workout.  I know it does give me more energy.

 

Anna

Yes , Anna that is exactly what I am talking about. Not only that but the protein helps to keep you energized as well as healing any muscles you may be over exerted .  Good for You !  Tink

Yay, I knew I must of been doing something right to be getting such good results all through the process!!  Thanks Tink your such an inspiration!!

 

Anna

Actually, "spot training" can be quite useful if you are trying to build strength and/or endurance.  Say you want to build upper body strength, then "spot training" would be effective, or you want to improve your core, again, here is where "spot training" would come into play. But, to do "spot training" for fat reduction, well, the article is on target.  It would be better to just beat you head against the wall; it would be more effective - ha-ha. But, one thing you have to consider when following the high protein diet is that any protein not used by the body will in fact convert to fat.  This is why the nutritionists and dieticians get after us about such high levels of protein (well, along with the fact that it creates an acidic environment in our bodies that make it prone to kidney stones and other kidney problems and decreased calcium absorption).  We need a well balanced diet that contains adequate carbs, proteins and fats - especially for those of us who workout on a consistent basis and are at maintenance. There is a lot of varying information on the subject of pre and post workout snacks, but one thing that I have found that is pretty consistent is this: Before and after workouts snacks, it is recommended that you have a small (100 - 200 calorie) high carb snack about 20 minutes or so before your workout, such as a banana, yogurt, oatmeal, whole wheat english muffin, small bagel, etc.  This will help you sustain your workout to maximize the benefits from your workout, keep your blood sugar from dropping and assist with your recovery and strength gains.  Just be careful that you do not chose a high fiber carb as that can, well, cause problems.  But, I view that as a personal choice and how your body reacts to the food.  I personally like a Kashi bar. And for after your workout, this snack should contain both a protein and a carb.  You need the protein to repair muscle damage caused by your workout and the carb to replace the glycogen lost during the workout.  Did you know that when doing strength training, you can lose as much as 1/4 of your muscle glycogen, so it is important to replace that to ensure that you have adequate fuel for the next workout, or even day-to-day tasks.  Foods that are high on the glycemix index are best for immediately after your workouts because they can be absorbed quickly, but be careful if you are diabetic as they can cause your blood sugars to go out of wack.  I personally like a banana with a tablespoon of reduced fat peanut butter, or low fat cheese with apple slices.  But low fat yogurt with fresh berries is also a good alternative. Now if you exercise after dinner, of course, you don't need a snack and should wait 1 to 2 hours after eating to allow your body adequate time to digest.  Also, if you are a runner, you need to watch for what is called "Runner's Trots"...any runner can tell you that at mile 3 it is not pleasant to get.  So, you need to play with your snacks a bit to figure out what works and does not work. In addition to the pre and post workout snacks, hydration is extremely important.  And as always...always listen to what your doctor recommends for you and listen to your body.  What works for one, may not work for another.  Good topic...thanks!

True true true plus all my fitness advisors recommend the pre- and post-workout snacks be within 30 minutes of the workout.

Same here, unless I workout after breakfast or dinner.  Then I have to wait 1 to 2 hours (depending on what I ate).  This sometimes happens after work or on Sunday mornings if I sleep in.  But, it's interesting that so many people forget about the pre and post workout snacks.