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Monthly Archives: November 2018

  • Muscle weighs more than fat???

    Muscle vs. Fat: Clearing Up the Misconception

    Common sense tells us a pound of muscle and a pound of fat have to weigh the same, but they do differ in density. This means if you look at five pounds of muscle and five pounds of fat side by side, the fat takes up more volume, or space, than the muscle. That’s important when you’re on a diet and part of your goal is the lean look of muscle, not the flabby look of fat.

    To clear the misconception we look to Laura Stusek, MS, fitness coordinator for Westminster College in Salt Lake City, Utah.

    “I find people make this statement when they put on weight,” says Stusek. “One person will say, ‘I gained three pounds and I’ve been working out.’ The good-friend response is, ‘It’s all muscle.’ And while this is a very comforting thing to hear, it’s just impossible to gain three pounds of muscle in a week. It is common for exercisers to lose fat and gain muscle without a change in body weight, so I understand why people often get frustrated.”

    Muscle vs. Fat: The Truth

    The first step in a successful diet and exercise program is to banish the idea that muscle weighs more and is therefore bad. In fact, Stusek recommends tossing out the scale altogether.

    “I try to get people to think about how they are feeling, how their clothes are fitting, and how their body has changed,” Stusek advises. “It’s a hard thing to do sometimes. The focus should not just be the number on the scale. If we only did things to make ourselves weigh less, we wouldn’t necessarily be healthier.”

    Muscle vs. Fat: The Benefits of Muscle

    In fact, not only should dieters stop thinking of muscle as the enemy, they should embrace it as their friend.

    Muscle boosts a person’s metabolism, so a pound of muscle will burn more calories at rest than a pound of fat. What does this mean? Even when you’re not exercising — you could be sitting on the couch watching TV — you will be burning more calories just by having more muscle.

    Muscle has other benefits, too. It’s critical in improving bone density and helps prevent the loss of muscle mass that occurs with aging, allowing people to stay active as they get older.

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  • 3 scientifically proven ways to reduce muscle soreness

    Strength season is in full swing and you might have alot of muscke soreness!

    Delayed onset muscle soreness, also known as DOMS, describes the muscular pain and stiffness that set in after a particularly intense workout.

    1. GETTING A MASSAGE

    Research from a 2014 study found that a post-exercise massage can significantly reduce pain. And over the long term, regularly getting massages may increase your body’s ability to fight off DOMS. Another 2015 study showed that massaged muscles contain more blood vessels than massage-free ones, which may result in improved recovery. They also display only half of the scar tissue that non-massaged muscles do. Not bad for some low-key me-time.

    Try it: Schedule your sports massage directly following your workout. In the study, immediate massage was more effective at promoting tissue regeneration and reducing fibrosis compared to massage delayed 48 hours after exercise. - see the guys at essential wellbeing.

    2. FOAM ROLLING

    The science: Similar to massage, form rolling is all about myofascial release, which relieves tension in the muscle’s connective tissue. And your trainer is right: Reaserch has found that rolling out your muscles like dough can help reduce delayed onset muscle soreness. It can also improve performance in subsequent workouts.

    Try it: we have two in the club and spend about 10 to 15 minutes with it each day. You can make it part of your warm-up, cool-down, part of overall recovery.

    3. PERFORMING RECOVERY WORKOUTS

    The science: Consider this permission to turn down the dial from time to time. In one 2012 study women who performed a 20-minute bout of low- or moderate-intensity cycling immediately following their DOMS-inducing strength workout enjoyed a reduction in muscle pain along with a added boost in strength. Light recovery workouts increase blood flow, which does a number of things to naturally nudge the inflammatory process along, such as lymphatic draining, moving immune cells, and clearing inflammatory mediators.

    Come and see us at the club for more advice.

    Everybodys team

  • 4 Expert Tips to Build Muscle

    I think you’ll agree with me when I say:

    Few of us are lucky enough to have hit the genetic lottery for building muscle.

    we need years of dedicated training, eating, and recovery to gain a few pounds of lean mass.

    You need to put in the time, stay consistent, and persevere throughto reap the rewards of your iron labor.

    1) Strength Improves Muscle Building Capacity

    Building greater levels of strength creates an overload stimulus in the body, requiring adaptation to take place in response to stress to handle future stressors.

    Muscle fibers break down and require repair. During repairs, the body forges a larger, strongermuscle fiber to be resilient to future stressors.

    It gets better:

    Stronger muscles and a super-charged nervous system allow the use of greater training loads to achieve greater levels of metabolic stress, mechanical tension, and muscular damage, which are the three primary methods of muscular hypertrophy.

    Placing an emphasis on building strength directly builds muscle in beginners while advanced trainees will progressively build muscle as a byproduct of greater work capacity. Getting strong must be an emphasis if you’re looking to build muscle.

    2) Incorporate Frequent Bodyweight Training to Build Muscle

    Must guys jump the gun with endless isolation exercises and insane training programs without reinforcing the basics.

    Before you jump into two-hour workouts and hammer every isolation exercise practice bodyweight exercises until you’re good at moving your body.

    That means add in push-ups daily, use the chin-up bar, and do bodyweight squats.

    Adding 50-100 push-ups to your daily routine before work or school is a great way to increase training volume in a few short minutes.

    Incorporate mini-workouts throughout the week with your bodyweight and you’ll be pleasantly surprised by more muscle and better movement quality.

    3) Vary Your Training Tempos and Rep Ranges
    I’m a fan of lifting explosively to supercharge the nervous system and build power, but it’s not the only answer for building muscle.
    Your muscles need tension from heavy and explosive lifts, but they also need metabolic stress and muscular damage to maximize muscle growth.

    Start your workouts with an explosive exercise like jumps or throws, move to a pure strength movement for greater tension, and then incorporate longer duration sets for more metabolic stress and muscular damage.

    The variation will challenge a greater number of muscle fibers to stimulate a greater growth response to help you accelerate hypertrophy.

    4) De-Load to Reload and come back stronger

    Until this week you’ve been adding slabs of muscle, and hitting personal records in the gym. Now, you’re fried.
    Progress has stalled. Warm-up sets feel like a piano on your back, and motivation is fading. In fact, you’d rather try a Tracey Anderson workout than lift another barbell. Why?

    How Adaptation Works

    To address the problem we look to the General Adaptation Syndrome (GAS) by Hans Seyle to analyze how changes in performance actually happen. GAS states that the body goes through a specific set of responses (short term) and adaptations (longer term) after being exposed by an external stressor.

    The theory holds that the body goes through three stages, two that contribute to survival and a third that involves a failure to adapt to the stressor.

    Deload frequency varies depending on the athlete, training age, goals, sport requirements, and number of workouts per week.

    Here is a sample micro-cycle with a built-in deload. Volumes and intensities are for a compound exercise, such as a power clean and for the moderate-to-advanced athlete.

    • Week 1: High Intensity/Low-Moderate Volume, 4×3, 85-92.5% 1RM
    • Week 2: Moderate Intensity/Moderate-High Volume, 5×5, 75-85% 1RM
    • Week 3: Very High Intensity/Low Volume, 4×3, then 2,2,1,
    • 85-100% 1RM
    • Week 4: Low Intensity/Low-Moderate Volume, 3×5, 50-60% 1RM

    With more lifters, flip weeks one and two, and three and four, for better performance benefits during the highest intensity workouts.

    • Week 1: Moderate Intensity/Moderate-High Volume, 5×5, 75-85% 1RM
    • Week 2: High Intensity/Low-Moderate Volume, 4×3, 85-92.5% 1RM
    • Week 3: Low Intensity/Low-Moderate Volume, 3×5, 50-60% 1RM
    • Week 4: Very High Intensity/Low Volume, 4×3, then 2,2,1, 85-100% 1RM

    Now, here’s the deal:

    There is an inverse relationship between intensity (1RM) and the number of reps per set. Training in both manners, if you can even do it, is a recipe for overtraining. For this reason, varying intensity and volume through workouts is ideal to allow recovery and maximal effort.

    On deload weeks training is still performed in an effort to preserve the neuromuscular pathways of training without actually breaking down the body. This works well for form and speed work to preserve form and muscle mass.

    That means yes, you can still do your glorious bench press or deadlifts on deload weeks, but not as heavy.

    For more advice and help come and see us at Everybody's Gym

  • 100 Benefits of exercise

    A major and often overlooked benefit of exercise is that it helps you to sleep better.

    But the benefits of exercise don't stop there. Below are 100 other benefits of exercise (not necessarily in order of importance).

    1. Reduces blood pressure
    2. Reduces cholesterol levels
    3. Increases the concentration of high-density lipoprotein (HDL or “good” cholesterol in the blood)
    4. Reduces chances for coronary heart disease
    5. Increases efficiency of heart and lowers resting heart rate
    6. Makes heart muscles stronger
    7. Improves contractile function of the heart
    8. Strengthens lungs
    9. Improves respiratory function
    10. Improves cardiovascular endurance and performance
    11. Provides more oxygen to body, including organs and muscles
    12. Provides more nutrient supply to the body
    13. Reduces chances for stroke
    14. Helps to alleviate varicose veins
    15. Increases metabolic rate
    16. Stimulates digestion
    17. Makes digestion more efficient
    18. Stimulates intestinal movements, resulting in better elimination of wastes
    19. Reduces changes for colon cancer
    20. Strengthens and develops muscles
    21. Increases efficiency of muscles
    22. Benefits joints due to stronger muscles
    23. Helps maintain cartilage health in the joints
    24. Eases muscular tension
    25. Alleviates back problems
    26. Increases muscle flexible and agility
    27. Improves speed of muscle contraction and reaction time
    28. More healthy skin due to the fact that skin pores open more during exercise, resulting in more efficient removal of dirt and impurities
    29. Burns up and removes toxins from body
    30. Increases blood flow to the brain
    31. Stimulates growth of nerve cells in memory center of the brain
    32. Improves various indexes of psychological functioning
    33. Enhances brain functioning by increasing the amount of oxygen available to it
    34. Increases sense of well being
    35. Increases resistance to pain because endorphin levels are elevated
    36. Increases sense of excitement because hormone epinephrine is elevated
    37. Alleviates boredom
    38. Lessens worry and tension
    39. Reduces stress by removing lactic acid from blood
    40. Alleviates anxiety and/or pain because tranquilizing effect of exercise lasts for several hours
    41. Enhances mood
    42. Reduces anxiety more effectively and safely than anxiety-reducing medication
    43. Boosts energy
    44. Improves self-esteem and self-confidence since body and mind are improved and strengthened
    45. Increases sense of self control
    46. Provides source of pleasure and fun
    47. Releases anger and negative emotions
    48. Reduces depression more effective than short or long-term psychotherapy
    49. Enhances coordination, power, timing and balance
    50. Boosts immune system functioning
    51. Reduces severity of asthma
    52. Improves functioning of organs
    53. Can relieve tension headaches
    54. Can reduce the urge to smoke because the adrenaline rush and stress relief from a brief workout can replace similar feelings smokers get from tobacco
    55. Burns calories
    56. Causes body to use calories more efficiently
    57. Causes weight loss
    58. Allows one to keep lost weight from returning
    59. Can act as an appetite suppressant
    60. Decreases fat tissue
    61. Improves physical appearance
    62. Enhances one's image and opinion of the body
    63. Improves bone density and prevents osteoporosis
    64. Reduces joint discomfort
    65. Help manage arthritis
    66. Allows one to feel better about their bodies and enjoy sex more as a result
    67. Provides enhanced ability to achieve orgasm
    68. Allows for greater sexual satisfaction
    69. Can reduce or eliminate impotence due to increased blood flow
    70. Prevents or manages type 2 diabetes
    71. Helps insulin work better, lowering blood sugar
    72. Has a significant salutary effect on fibrinogen levels
    73. Alleviates menstrual cramps
    74. Improves athletic performance
    75. Can add years to one's life
    76. Enhances quality of life
    77. Reduces pain and disability
    78. Improves glycogen storage
    79. Reduces risk of developing certain types of cancers of the colon, prostate, uterine lining and breast and other chronic diseases
    80. Regulates hormones
    81. Allows you to overcome illness or injury more quickly
    82. Can lessen medical bills
    83. Reduces anxiety by causing fewer worries about health
    84. Can allow for better performance at work
    85. Allows one to stay independent as they get older
    86. Can keep health care insurance premiums lower
    87. Makes one more attractive to potential mates
    88. Allows for healthy pregnancy
    89. Increases energy and ability to do things one likes
    90. Allows you to be more productive and less stymied by stress and depression
    91. Can help make possible increased income due to increased energy
    92. Allows one to become more familiar with their body and its functioning
    93. Can stimulate mentally
    94. Lets one eat more without gaining weight
    95. Provides a healthy break from work
    96. Adds variety and spice to life
    97. Gives one increased ability to defend oneself and loved ones if needed
    98. Provides a natural high afterwards, such as runners' high
    99. Provides heightened alertness
    100. Reduces inflammation

  • Need Exercise Motivation? 3 Tricks You Haven’t Tried

    1.Don’t throw in the towel if you miss a workout, or a week.

    There are two critical times when people fall off the exercise wagon: after a really busy period at work and after a holiday. They skip one workout and then another and then another. Soon they’ve gone a week or two without exercise and they think, “why bother? I’ve lost everything I gained.” But this isn’t true at all. In fact, Duke researchers proved this when they put 183 out-of-shape, overweight men and women at risk of developing heart disease through the paces of an eight-month-long exercise plan. Once they got everyone in shape, they wanted to see what would happen if everyone then blew off their workouts. So they asked all the participants to take two weeks off. They learned that all was not lost. Participants’ triglycerides remained low and their HDL cholesterol remained high.

    So recommit yourself to exercise as soon as you can. Cut back on intensity and duration as you ease yourself back into the swing of things.

    2. Move in the morning.

    It’s the best time to fit in a workout, and here’s why. It makes your workout number one on your to-do list. When you exercise later in the day, dozens of obstacles and excuses are likely to come up. When you roll out of bed and get moving first thing, those excuses don’t have a chance to derail your motivation. There’s also some evidence that a morning workout can undo some of the metabolic damage of whatever fatty, high-sugar foods you might have consumed the night before. Try to going to bed earlier so you can get up earlier. Agree to meet someone at the gym to help ensure you get out of bed rather than hit the snooze button.

    3. Don’t ignore exercise.

    It’s powerful medicine for your heart and arteries. It strengthens your cardiovascular system, allowing the heart to pump more blood with less effort. It keeps your arteries elastic and flexible, which allows them to expand to accommodate blood flow, which reduces blood pressure. It makes your tissues more sensitive to insulin, which means cells throughout your body more easily absorb and burn blood sugar for energy. It helps lower levels of triglycerides, tiny packages of fat that float around in the bloodstream. Exercise also helps tamp down inflammation and prevents blood clotting, which can lead to stroke, heart attack, and other problems. Finally, exercise creates physiological changes in the brain that lead to an increased sense of well-being, confidence, and an improved mood. And it’s not as hard as you might think.

    If you are looking to get into exercise get in touch....we can help.

    01775 768500

    Everybody's Team

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