As I started this series with methods of working out your arms from both your elbows and shoulders, so I wanted to expand on that for anyone that might have a desire for more; however, I also want to first deal with some myths of fitness that most people encounter. Exercise is simply repeated movements to strengthen muscles, which will indubitably get very boring. This is why we try to find different ways to keep exercise interesting. It’s ironic, because people usually think keeping a strong body have different difficulties than they expect to find.
#1, If I am strong and fit I will be skinny.
If you look at any strong man competition you would be hard pressed to find a skinny guy that is as trim as Schwarzenegger or Fabio. While it can improve your metabolism, immediate caloric burn, or even continuous caloric burn just relying on exercise alone may not overcome your disposition toward weight whether by nature or nurture. Don’t discount exercise and diet at all, but realize they’re not the end all be all of weight loss. Contributors that effect both of these can be mold, routine, lacking nutrients, and limiting beliefs.
#2, I can diet alone to get healthy.
You might be able to maintain a lower weight by reducing calories nutrition is a necessary part of life. You have to consider that there are such things as skinny-fat people, fat strong men competitors, and healthy amounts of fat on the human body. Once you develop fat on your body it becomes treated as an organ. It has blood vessels, sensory innervation, and your bodies believes itself to be dependant upon this organ. You have to not just diet alone, but make your body realize that it is how you see it. To do this you need to: increase your internal thermogenics, utilize your muscles to reduce the inclination of your body to eat muscle first, consume sufficient fats to create an inclination and clear out blood flow impedance.
I may have just blown your mind, but part of utilizing the fuel of your fat is making your body: choose that first, have access, and make it unnecessary. The things listed above in combination will do that, and to do that for myself I use for thermogenics Alpilean, I choose high fat foods with a normal diet, I workout every type of muscle fiber and for my blood vessels take oral chelation.
#3, If I keep doing what I am doing I will be my optimal weight.
Your body weight has some limitations of health and practical value, but you’re responsible to take care of this tabernacle as long as you’re on the earth. You can workout with normal physical activity, but the more types you do the better off you will be. Your optimal weight is the goal, not losing 20 pounds or bulking to be like Fabio. Don’t quit because you’re dissatisfied
#4, Stretching only matters when I workout.
While it’s important to stretch the right ways before and after a workout you can stretch your muscles every 90 minutes. This is good news if you went without workouts in your life for any length of time and have muscle stiffness or irreconcileable pain. Stretching can help mitigate a lot of medical problems and is where you are able to redeem the time of the past most effectively.
#5, Morning workouts are best.
What time of day you workout might guide how you workout to create better results, but it certainly isn’t the best time period. The best time to workout is when you will workout! Mornings are better for high intensity workouts as they will give you a stronger energy boost from the adrenaline, and evenings you might not want that before bed… That’s it.
#6, The level of weight changes me.
While the level of weight in relation to your 1 rep max does alter which muscle fibers are firing you are doing yourself a disservice to not use each type as often as you can. Use the list below to know how you ought to workout:
- Type 2X fibers: anaerobic, 1-8 reps max
- Type 2A fibers: anaerobic, 8-25 reps max
- Type 1 fibers: aerobic, 25+ reps
Type 2X has the most bulk and 2A lesser bulk, but type 1 the least bulk, but you’re born with each of these types. Females (genetic XX) will not bulk up as much as Males (genetic XY) because of hormone release that will limit them. That shouldn’t be a consideration, but if you want to shape the frame of your body remember that bones will matter more in the building stresses than muscles themselves.
#7, Longer is better.
Continuing the thoughts above a longer workout isn’t necessarily better like working harder isn’t always better in results. Sometimes a longer workout is better, but only for your type 1 fibers and even with those you can increase resistance to create a better result in a shorter time. Intesity is a measure of time and resistance, so a 10K walk might be better for the individual to have done a 1K jog. Not to mention what about the Sprint and even a weighted carry to get the other fiber types involved? Usually longer is simpler, but not better. Knowing your 1 rep max is better to improve your results.
#8, Carbs are worse for you.
Carbohydrates are recommended to be limited for your average person that focuses on type 1 fiber engagement. Not all ATP production is the same, because carbohydrates have a byproduct that engaging your type 2A and especially 2X fibers utilizes and makes the fibers harder to repair without this byproduct. Sugars are bad for people who are about to be sedentary, but good for those who need quick energy. Vitamin B12, 6, and 3 are great at the beginning of a day, but taking this in the evening before bed would not serve you well. Caffeine is good at morning or for some midday, but late at night even if you can sleep it will cause diminishing returns in the REM cycle demanding more sleep overall. Knowing when to take certain nutrition for certain meals helps you to known how to eat. Also knowing that the byproduct persists (like with all macro-nutrients) without any negative impact in your system for a week tells you how to respond to carbs accordingly.
#9, Spot reduction workouts.
This is hard to believe that people really think they can workout their abs to reduce the fat there. No!!!!! You tear down muscle in a workout. Then your body repairs that damage in healing. When you need energy your body burns energy based upon its preferred sources (what you generally eat) and availability. You lose or gain fat overall, but your body shifts where the majority is located based on release of certain hormones. Not to mention the difference between subcutaneous fat and viscous fat… That’s why some people are fat in the middle, on their arms, bigger butts that aren’t muscular, etc. The most reliable way to reduce a certain area of your body is to not work it out, which reduces your muscular fitness and ability to use those things to your advantage.
#10, You know you can flex fat?
Not really, but this was too funny and memorial to my childhood to pass up. Flexion is the best way to guage muscle to fat ratio, but using that to find how much fat is on your body by pinching and measuring the fat. Remember that just because you measure a certain amount that you have to lose to be at pristine condition and lose that number you may have viscous fat that burns off as well making way for a larger number of pounds to be your optimal weight. This is usually when people hit certain plateaus and the body is readjusting to allow for increased reduction. That’s no excuse to quit on your goals either.
MundyWrites 
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