Do my muscles turn into fat if Idon’t exercise them after a while?
FALSE• Lack of exercise will result in muscle atrophy or muscle loss.• Muscles are made of fibers with a functional role that uses energy.• Fat are exess energy stock,kind of gas in tank.• Muscle and fat are not related and both are made with different material and has distinct roles in the human body.• (Cedric X. Bryant, Ph.D., chief exercise physiologist for the American Council on Exercise).
Will weight training really increase my metabolism?
TRUE• Strength training increases our total energy expenditure by elevating the amount of calories expended in activity .• The harder you strength train, the greater the amount of calories you burn through exercise.• Scientists have shown that the energy expended afterwards, known as EPOC (excess post-exercise oxygen consumption) can be elevated for 24-36 hours.• (Levine, JA. Measurement of Energy Expenditure. Pub. Health Nutr. 2005. 8(7A), 1123-1132 Compher C et al. Best practice methods to apply to measurement of resting metabolic rate in adults: a systematic review. J Am Diet Assoc. 2006. Jun;106(6):881-903)
Can I spot reduce my fatty areas?• Photo credit:6Pack.org
FALSE• Body fat is burnt systematicly,it’s about the ratio of the the whole body fat.• The greatest proportion of fat burning may come off the biggest fat deposits.• Doing several sets of daily sit-ups will not get rid of fat in the midsection of the body, but ll add to the calories burned which if is in deficit,will start the process of fat burning.• (text,page 152)
Is visceral fat and subcutaneous fat the same thing?
FALSE• Visceral fat also known as organ fat is located inside the peritoneal,it works as a cushion for organs.• subcutaneous fat which is found beneath the Skin, which hinder muscle definition.
• Several studies have linked visceral fat to elevated triglycerides levels (Wirth et al, 1996).• (http://scienceblog.com)
Are free weights better than working on weight training machines?••• vs
TRUE• Free weights force you to use more stabilizer muscles to balance the weight. This can help you to build more overall strength, because the stabilizer muscles are crucial for major muscles groups to produce the most force.
• Free weight exercise cause you to burn more calories. Research has shown that exercises, such as the free-weight squat, burn about 50% more calories than machine exercises• Free weights are versatile and inexpensive. They also simulate real-life lifting situations and promote whole-body stabilization.• www.ergo-log.com
Free Squats vs machine squats• Source: J Strength Cond Res. 2009 Oct 22. [Epub ahead of print].
Useful resources• Encyclopedia of Muscle & Strength - James Stoppani• www.bodybuilding.com• www.anabolicminds.com• www.ergo-log.com• www.charlespoliquin.com