Facts on strength building
To build pure strength all bodyweight
exercises have to be kept within the 1-6 repetition range.
Once you can do the required number of
repetitions in an exercise change to a more demanding one
You can build strength and stay the same
weight if that is your goal.
Strength training requires short workouts of
no more than 30-45 minutes to be most effective.
Facts on muscle building
To build a combination of muscle and strength
all exercises have to be kept within the 6-12 repetition range.
The best muscle building diet requires two
grams of protein for every kilo of your bodyweight.
The quickest way to build muscle requires an
increase in bodyweight.
Each muscle should be trained no more than
once or a maximum of twice per week for best results.
Facts on abs building
Diet accounts for 80% of the success in
building great abs.
You cannot spot reduce fat from any one area
of your body or in other words you cannot pick and choose were to lose fat. It
has to be done gradually throughout the whole body.
To lose weight, eat 4 or 5 small meals a day
with each meal containing protein. This keeps your metabolism high and stops
your body going into starvation mode, which is when it will store fat.
Do not lose more than 0.5 or 1kg of weight per
week.
The best three abs exercises are the dragon
flag, full abs rollout and full hanging leg raise.
Sit-ups and crunches are terrible fat burning
exercises. You would have to do 1000 sit-ups every night for over 2 weeks to
burn 1 pound of fat.
In one study on rats, one group was given all
their food in one meal per day as opposed to the other group, which had the
same amount of food, but in small meals throughout the day. The results showed
that ones who ate all there food in one meal put on weight whilst the others
did not.
Doing lots of cardio without muscle building
will result in large muscle loss because your body will adapt to make the
cardio easy by losing the heavy muscle. The result could be someone who has
very little muscle but still carries some fat.
Exercises that are weight bearing like running
and walking are better for burning calories than non-weight bearing ones such
as cross trainers and cycling.
Facts on flexibility
All workouts should begin with dynamic
stretching involving two sets of 10 to 15 repetitions of each movement used.
All workouts should end with a cool down of
static passive stretching.
The quickest flexibility results are gained
with isometric stretching.
Isometric stretching should be done towards
the end of a workout and never more than 3-4 times per week.
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