[ Pobierz całość w formacie PDF ]
lift weights?" I thought about that for a second and then said, "So I don't look like you."
That's what it comes down to. If you want it, you have to work for it. But it does take willpower.
Willpower -- there's a word you don't hear too often any more. Maybe that's why there are so few
people who succeed and a whole lot who are in therapy.
Bodybuilding builds more than muscles. It improves your health, your confidence and your sense of
well being. It teaches focus, commitment and determination. It develops mental acuity. It's hobby,
sport and meditation rolled up in one. Yet for all its attributes, no one needs to hand his or her
life over to the gym. You don't have to beat yourself up by overtraining. You don't have to spend
a fortune in worthless supplements. You just need to know what works and what doesn't work.
Now you do.
If you put your mind to it, you can have a great body, and a great life. And that, my friend...is
the truth.
Anyone familiar with my work knows that my stance on aerobic training has spurred some argument
throughout the years. Although the topic remains one of contention, more and more of the less
close minded authorities are catching on. It is my honest belief that by the year 2012 aerobics
will be considered as antiquated and inane as those vibrating belts which used to be a staple in
gyms and health clubs. The following text aptly describes the reason behind my thinking.
DON'T DO AEROBICS!
Weights build muscle. Aerobics burn fat. Right? Not necessarily. The standard thinking is aerobics
are a necessary component for fat loss and cardiovascular health, but in my opinion, they're
essentially just an ineffective form of exercise.
Aerobics will do next to nothing to alter one's appearance, yet people will include them because
they're considered essential for providing a complete and balanced exercise program. That makes
about as much sense as adding Styrofoam bricks while building a house because they provide a
"different" form of support. They're only weaker.
No one wants to admit that they've wasted hours of time on something that has reaped no reward. It
isn't unlike the gambler who continues to lose and lose because he's already invested so much
money on trying to win. Sure, it's senseless. But humans also react out of emotion. Most serious
exercise enthusiasts include aerobics in their program but no one knows why -- other than what
they've heard. Now you'll hear something different.
MOVE MORE. LOOK THE SAME.
The first premise regarding the necessity of aerobic training that I'd like to take on is the
"targeted heart rate" theory. The belief is that once the heart rate is elevated to 60% of its
maximum potential for over 20 minutes, the body begins to burn fat. Makes sense. I guess. You'll
sure be burning a whole lot of calories. But if this method is so effective, why is it that I see
so many aerobic instructors who are obviously in great cardiovascular condition with big fat
asses!?
The reason is simple. Once the body becomes accustomed to the demand that is being put on it,
there is no reason to adapt. It's capable of performing the activity effectively. The only
alternative would be to increase either the intensity or the duration, both of which are self-
defeating. It's imperative to remember at all times that the body's number one function is
survival. Your body doesn't give a damn about how you want it to look. It is a primitive and
highly efficient organism that will use a multitude of resources to adapt to an almost limitless
array of bombardment. Keeping that in mind, follow me on this next point.
A gram of fat consists of 9 energy units (calories). A gram of protein is 4 calories as is a gram
of carbohydrate. Your body doesn't care if the fat is coming from your oblique or a stick of
butter, it will use what is most readily available. When performing an activity that requires
constant low level movement for over 20 minutes, what you are essentially doing is giving your
body a command:
Must run...
Must keep moving...
The master demands I travel great distances...
Now, knowing the body is going to respond as efficiently as possible, it will then begin to drop
weight, allowing it to perform the task at hand with greater ease. This is where the belief that
aerobics are effective gets misconstrued.
If the body is going to take the path of least resistance (which is the only way it knows), will
it use 9 energy units (fat calories) to drop a gram of weight or will it use 4 energy units
(protein or carbohydrate calories) to drop a gram of weight? Of course, it will use only four!
Would you pay nine dollars for something when you can get it for four? The first source of fuel is
to use the stored carbohydrates. As long as carbs are present, there is little need to use fat.
This is why it's preposterous to eat carbs in order to have the energy to run. It's like working
[ Pobierz całość w formacie PDF ]