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.

Look on our facebook pagw for more content.

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