10 Myths about Strength Training

Posted: November 13, 2011 by williampower in Behavior Modification, Exercise, Myth Busting
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A lot of people are afraid of strength training because of the influx of misconceptions that are so abundant in the world on non avid workout enthusiasts. The fact of the matter is strength training benefits everyone no matter what age or gender. So to make it less of a fear invoking past time, I’m going to dispel a few misconceptions that plague the minds of those who aren’t in the know.

Crap Fact #1: Strength training will bulk you up, and women who strength train will lose their feminine appearance if they do it. This is probably the most traduce statement about strength training. Saying strength training will bulk you up is like saying studying physics will make you Einstein. Yeeeaaaaa…doubt it.
Real Fact: Strength training will make you stronger. It doesn’t give you bulky, masculine-looking muscles unless you have a lot of testosterone circulating in your blood. The amount of time, food and discipline it takes to get huge from weights is almost a full-time job (trust me) and sometimes it’s influenced by illegal substances. Unless a woman is using anabolic steroids, she will not develop bulky muscles; she will develop strong muscles.

Crap Fact #2: “No pain, no gain”
Real Fact: Some localized muscular soreness that dissipates over a couple days can indicate that you worked hard. However, in the grand scheme of things, a sign of a good workout is results, not soreness. Therefore, your goal should be results, not post exercise pain.

Crap Fact #3: Strength training doesn’t help with weight loss.
Real Fact: Although strength training doesn’t burn fat like aerobic exercise does, it certainly does help with weight loss. As your muscles get stronger, denser and work more efficiently, your resting metabolic rate increases. Which means that you burn more fat, even when you’re not exercising #winning

Crap Fact #4: Kids can’t do strength training because it will stunt their growth.
Real Fact: Age-appropriate strength training is recommended for kids to help them develop strong muscles and bones and avoid obesity, which is so prevalent among so many children now a days. It does not stunt their growth.

Crap Fact #5: Old people shouldn’t strength train.
Real Fact: Strength training helps older people maintain muscle strength and bone density as well as helping them maintain balance, and preventing falls.

Crap Fact #6: Working out on an empty stomach burns the most calories.
Real Fact: No it doesn’t. Stop it.

Crap Fact #7: If I want to look like my favorite celebrity than I should mimic their workout.
Real Fact: Trying to look like someone else is futile unless you are his or her identical twin. Put your energy into perfecting YOUR body and its mechanics. Envy will do nothing for you but produce negative energy. However, inspiration is clutch for motivation. So it’s not a problem using athletes and celebs as fuel, just make sure your goals are personal.

Crap Fact #8: Master Cleansers are healthy.
Real Fact: No! They aren’t! Science and history has shown us time and time again that our liver and kidneys are more than sufficient enough to detoxify our body of any toxins or pollutants that we may have ingested. In my experience, people who do master cleanses typically end up worse of than they started. Leave the short cuts alone. Stay consistent, stay true and work hard and you will see that hard work pays off.

Crap Fact #9: Cutting carbs will make me lean.
Real Fact: No, it will make you mean, weak and irritable. Carbs are the body’s most efficient energy provider and without it your body is merely compensating to survive. Eventually the sacrifices of that compensation are going to catch up to you and it wont be pretty. Consume more fruits, veggies and legumes and weight gain from carbs will be a minimal issue.

Crap Fact #10: I have to train for hours on end to get results.
Real Fact: No you don’t, not at all. It depends on the intensity of the exercise you are doing. If (hypothetically speaking) running for 20 mins burns 200 cals and walking for 50 min burns 200 cals and I’m on a timetable…which choice is the best choice? Need I say more? Step your game up…

5 Quick Reasons To Work Your Abs

Posted: November 9, 2011 by williampower in Exercise
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1. Improve athletic performance. Abdominal muscles play a pivotal role in all physical activities where you need to run fast or twist your torso.

2. Protect the spinal column and support the spine. Weak abdominal muscles and excess belly fat (adding weight to the front of your body) put your intervertebral discs in a very precarious position, increasing the risks for slipped discs and lumbar degeneration.

3. To relax tense muscles. For a number of people, during the night hours, the lumbar muscles can stay tense reflecting a long day of compression. That means upon wakening one often arises tired and with slight to moderate back pain. This is a sign that during sleep your spine did not relax and recuperate properly. A few minutes of core exercises before bed can aid in relaxing the lumbar muscles and releasing the pressure it is subjected to throughout the day.

4. Reduce the likelihood of several metabolic diseases like Type 2 Diabetes. Most of these diseases can be linked to excess belly fat.

5. Augmenting digestion. Efficient abdominal muscles help facilitate digestion helping to prevent constipation and bloating.

WillGetYouFit’s #HardWorkPaysOff Volume 2

Posted: November 4, 2011 by williampower in #HARDWORKPAYSOFF, Exercise, Videos
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Introducing Tamar Adams and Brian Hutchinson, 2 of #TeamHardWorkPaysOff’s “starting 5” and 2 men that understand that #Hardworkpaysoff…”Success doesn’t come to you, you go to it…”

“Pouring on the Pounds” (If You Knew Better You’d Do Better)

Posted: November 2, 2011 by williampower in Behavior Modification, Myth Busting, Nutrition, Videos
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By now you may have seen several ads throughout the Public Transportation system vilifying sugar, and rightfully so. Sugar is one of the biggest reasons why Americans are the fattest people on the planet. There is an excessive amount of sugar in processed foods and the average American has a diet that is 90% processed. To add insult to injury, Americans have the audacity (albeit unbeknownst to some) to drink sugar laden drinks throughout the day that are more concentrated with sugar than the processed foods they eat! Well the NYC Board of Health is doing what it can to get the word out and let people know that those sugar drinks are quite possibly the biggest reason why your waistlines are expanding.

These ads, now being placed throughout the city, are a push by the Department of Health to educate New Yorkers on the dangers of sugary drinks and to draw attention to the insidious dangers that accompany drinking your calories.

Those in particular danger are todays youth who are adding to the obesity epidemic at an alarming rate. There is absolutely no excuse for children to be developing ADULT Onset Diabetes in their preteens, not 1! Kids dont know any better…adults, parents, whoever you are its time to open your eyes. I preach this all the time, if you knew better you’d do better…hopefully I’m right…

^^That right there is just nasty man^^ #stopit

WillGetYouFit’s #HardWorkPaysOff Volume 1

Posted: October 30, 2011 by williampower in #HARDWORKPAYSOFF, Exercise, Videos
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For those who are Broke from Amaree on Vimeo.

Introducing Dimetrius “Amaree” Taylor, WillGetYouFit client and now successful professional athlete #HardWorkPaysOff P.S. L.A. Fitness Heat 2010 Champs #IMJUSTSAYING #SOWHATGETMAD #WETOLDYOU

If The Shoe Fits…Wear It!

Posted: October 24, 2011 by williampower in Exercise, Myth Busting
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When it comes to running, the most important pieces of equipment in your training are your shoes. The reason for this is different shoes favor different types or running/training. Contrary to the whims of most, running shoes should not be chosen just because they look nice and match your favorite training outfit. Now this post isn’t intended to recommend a specific shoe to anyone because everyone has different feet and therefore require different footwear.

The first thing to consider when purchasing shoes is what their intended purpose is. The new Jordans might be a great shoe but not even MJ himself would wear them to run a marathon. That’s not what Jordans are made for. So that being said, what is the right shoe for your foot? Well the best shoe for your foot will combine a good fit and a good support of your biomechanical structure. Fit is self-exclamatory, but biomechanical structure refers to the “pronation” of your foot. Pronation is the description of how one’s foot contacts the ground when in motion. Your pronation can easily be observed by looking at the wear pattern of your old sneakers and shoes. If your shoes are leaning toward the outside you tend to under pronate when you walk or land on the outside of your heel instead of landing flat and even. If the opposite wear is observed then you tend to over pronate or land on the inside of your heel first. For a more accurate observation, specialty stores for running can measure your gait (the way you walk) with professional tools and give you and idea of how your gait is misaligned.

There are 4 ways to pronate upon contact with the ground:

Neutral – balanced and flexible shoes are required

Under pronation – required more cushioning and flexibility

Slight Over pronation – stability trainer

Severe Over pronation – control trainer

Once you have determined your pronation factor, picking the correct shoe becomes systematic, choose a shoe that compliments your gait. In doing this, remember to take into account the things that you consider when buying normal shoes, is there room in the front, does it comfortably rest on your heel, etc. Once all is said and done, if the shoe fits…wear it.

Procrastinate Much?! 6 Tips to Avoid Procrastination.

Posted: October 23, 2011 by williampower in Behavior Modification
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Procrastination can be the single biggest roadblock to success, after laziness and pure lack of ambition of course. Procrastination can be a guilt invoking habit that seems insurmountable for most. Sometimes the long-term benefit just doesn’t seem as appealing as the very immediate pleasure of putting the activity off for a few days, months or years. However, we’ve all been in a situation where procrastination has left us in a precarious position. Well if you’re ready for change, then its time to stop procrastinating. As I always say, in order to succeed you have to put yourself in the best position to be successful. That being said, here are some tips to help overcome those stubborn procrastinatory habits…

Tips to alleviate the likelihood of Procrastination:

1. Get someone else, preferably a friend, involved. If you have a task you’re reluctant to undertake, invite someone else to help you. It’s harder to procrastinate when others are involved.

2. Provide yourself with reinforcement. You’re much more likely to finish your task if you have something special to reward yourself with after.

3. Reenergize. Maintain good sleeping and dietary habits and you will have more energy to complete tasks.

4. Multitask – mix the less fun activity with an activity you like. Ex: watch that DVD you’ve been meaning to watch while cleaning he house.

5. Prioritize – organize your life and activities by importance; if the task isn’t paramount, don’t stress over it or let it hang over your head.

6. Envision the end result. What will be the outcome of the task? What will it mean to you? How will you benefit from it?

Use these 6 tips to help weed procrastination out of your lifestyle. As the old idiom goes, “don’t put off to tomorrow what you can do today.” After all, yesterday you said tomorrow…

Muscle Math For Muscle Mass

Posted: October 20, 2011 by williampower in Exercise, Myth Busting
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In order for muscles to grow, three variables must coexist in the right ratios:

1. External stimulation – physical activity and/or exercise is necessary for muscles to be efficacious. Exercising (the purposeful engagement of a bodily activity that enhances or maintains physical fitness and overall health and wellness) uses energy and can cause microscopic damage to the muscle fibers (damage to muscle fibers is what eventually leads to muscle growth).

2. Nutrition – throughout the day and especially after intense exercise the muscles need to replenish their stores of fuel.

3. Rest – it is during the rest or recovery phase that the muscles repair the microscopic damage and grow.

Formula:
External Stimulation + Proper Nutrition + Rest = Good Muscle Health

In order to achieve maximal levels of muscle mass on a consistent basis one more variable has to be added to the formula:

4. Progression – progressive overload is essential if you are trying to increase or expedite muscle mass gains. Overload simply means giving your body slightly more than it’s used to working with, for example adding 10lbs to your current max bench press. Progression is the part of this equation that encourages you to turn that 1st 10lb addition to your max bench press into a 15lb increase, then a 20lb increase, and so on and so forth.

Formula:

External Stimulation + Proper Nutrition + Rest + Progression = Max Muscle Mass Potential

All Trainers Are Not Created Equal Pt. 2 (C’mon Son Edition)

Posted: October 15, 2011 by williampower in Myth Busting, Videos
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Detox Me Baby!

Posted: October 13, 2011 by williampower in Behavior Modification, Myth Busting, Nutrition
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I’m sure by now you’ve all seen at least one advertisement for programs that offer “natural” techniques for detoxifying your body. Well quite frankly this is not a requirement for 99% of the people who purchase them. Believe it or not, your body is quite adroit at filtering itself. Along with the liver, the body already has multiple detoxification systems in place (the kidneys, the entire gastrointestinal tract, etc.) that do an efficacious job of eliminating toxins from the body within hours of intake. For the most part, many nutritionists and doctors agree that several of the detoxes offered to the public outside medical guidance are pointless and usually dangerous. Most detoxes are kin to fad diets; they promote weight loss based on doo doo science that has no relation to how the body actually works. No detoxification program has yet to produce evidence to show that it augments the body’s natural ability to filter itself.

Due to the fact that generally no side effects are reported post detox, detox diets are gaining popularity faster than celebrity sex tapes. But don’t be fooled, instead of working on a detox, work on fixing your lifestyle. If your dietary intake is so bad that you feel you need to be detoxed then your first step should be to correct the inadequacies in your diet. Eat a proper diet and let your body do the rest. If your body is having a reaction that it can’t fix on its own once your diet is corrected, chances are whatever you have isn’t going to be cured by any detox. For those of you who detox as a sort of mental springboard to get you on track, there are a few healthy ways to aid the body in its detoxification process, ways that will help you physically without hurting you financially.

Increase water intake:
Water is the most reliable source that can help you to get rid of multiple skin and health issues without taking any extra tablets or programs. Intake the proper amount of water on daily basis (8-12 cups) and this method will help you to release all of your bad toxins in your blood via urine.

Make fiber your friend:
Diets rich in fiber are also a great way to get rid of inner body problems. Fiber is good for your immune and digestive system and it helps your liver to generate blood effectively. Fruits, veggies, and whole grains are the best sources of fiber.

Avoid junk food:
That’s it.

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