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Myths about muscle training

There’s all kinds of information floating about, for and against muscle training. So, let’s explore these myths to know the truth.

Myth #1: If you lift weights slowly, you build very large muscles. On the contrary, the faster you lift weights, the more calories you burn.

Myth #2: The more protein you eat the more muscle you build. True, protein does help build muscle by a process called protein synthesis, but you need to eat it in proportion with carbohydrates. Have a shake after your workout of carbohydrates and proteins in the ratio of 1:3. Then, follow this up with a meal a few hours later and then eat a snack comprising protein and carbohydrates in the ratio of 1:3. By this, protein synthesis will continue by maintaining high concentrations of amino acid in the blood.

Myth #3: Don’t exercise sore muscles. If you really are sore, rest your muscles for a day, or do light aerobic exercises like stretching and lifting-in fact, you can go the gym. Begin with 10 minutes of cycling and go on to do three sets of 10 to 15 repetitions with weights 30 percent of your one-rep maximum.

Myth #4: To prevent injuries, stretch. Stretching, according to 350 studies conducted shows little or no relation between stretching and injuries. Stretching exercises are warm-ups which help prevent injury by increasing the blood flow and giving your muscles a chance to anticipate the upcoming exercise.

Myth #5: To build a strong chest and shoulders, use a Swiss ball. A Swiss ball is for variety. If your goal is to have a strong chest, do those exercises usually performed on a stable surface. Once this is done, use the Swiss ball to work your abs.

Myth #6: Work out only with free weights. Initially, beginners will see merit in using either machines or free weights, but as you continue training, use more of free weights. If you have been exercising for long, free weights are best for you.

Myth #7: Don’t stop working out or your muscles will turn to fat. Fat and muscles are two different entities-so one cannot turn into the other. When you stop using your muscles, your body becomes significantly less efficient at burning calories, allowing the fat to return.

Myth #8: For best results, use all the muscles of your body individually. Nothing could be more unnecessary than this- after all, you have over 600 muscles! And, you can get better results by doing many movements such as squats, dips, lunges and push-ups because they burn more calories.

Let’s hope these myths and their true pictures convince you that there’s more to muscle-training than what they say.