From the StrongerNow Sunday Seminar, by Jennifer Roue.
In this seminar presentation, Jennifer busts 3 common myths about how exercise and diet influence our bodies and breaks down the science behind building muscle and losing body fat.
What does Body Composition include?
- Water
- Muscle
- Bone
- Fat
Myth #1 - A pound of fat weights more than a pound of muscle
A pound is still a pound, for both fat and muscle. However, a pound of fat looks bigger and is likely to take up more volume than a pound of muscle. They are still the same, they just look different.
This is very important when you get on a scale, as 150 pounds for example, can look completely different on someone else, depending on the amount of fat or muscle that person has.
Myth #2 - I want to tone my muscles
Although the term "toning" is often incorrectly used, the concept that most people are referring to when saying "firming-up" or "toning", is an increase in muscle tissue as well as a low enough body fat percentage to see the definition and shape of the muscles. Muscles themselves do not "firm-up" or "tone", nor can you "lengthen" your muscles.
"Toning" your muscles, is more correctly the concept of building your muscles and then reducing your body fat so the muscle are able to be visible. This will give you that "toned" appearance.
Myth #2 - If I lift weights, I will get bulky
Do not think that if you start lifting heavy weights, you are all of the sudden going to put on a mass amount of size. You have to really focus on not only lifting weights, but eating the right foods. It takes time and a strict workout and nutrition plan to see these kinds of results.
It's basically saying the same things as:
If i get my diver's license, I will become a NASCAR driver.
What can you do to change your body composition?
- Lift heavy, and lift often - Ideally, you should be lifting 3-4 days per week.
- Fuel your body - Do not be afraid to eat proteins, fats and carbs. You need all three of your macro nutrients. Your brain cannot function without carbs, your muscles cannot function without proteins and your body cannot function without fats.
- Rest your body - Proper rest days are just as important as training days. You also need to be getting that required 7-9 hours or quality sleep every day to allow your body to recover.
- Using "cardio" training effectively - We have stressed lifting heavy in this seminar, however, your body also needs cardiovascular training to see proper body composition results. This would include doing a lifting workout and then a form of cardio afterwards. You will see better long term results if you include this in your lifting program.
Watch the video seminar here: