deepstash
Beta
Brianna R.
@brianna_rr795
Stretching before exercising
The conventional wisdom is that stretching elongates the muscle and helps prevent injury. Conversely, stretching before a workout will weaken the muscle by 30%, and the reduced tension may increase the risk of injury.
Do warm up by walking before cardio or doing light weights before intense training, and do stretch after a workout.
159 SAVES
391 READS
IDEA EXTRACTED FROM:
TOPICS IN THIS IDEA
RELATED ARTICLES & IDEAS
Josie
@josie_u26
12 Nutrition and Fitness Myths That Just Won't Die - Nerd Getting Fit
Calories In Calories Out Principle Is Out
This myth is usually followed with “X makes you fat, not calories”. That X is usually a macronutrient such as carbs or fat. Sometimes it’s a chemical found in the foods.
Eating Small Meals And High Metabolism
The rationale behind this myth is the fact that when you eat, your energy expenditure goes up during digestion.
The problem with this myth is that the amount of extra calories you burn during digestion is directly correlated with the calories you consume. That means eating ten 200 Calorie meals increase the metabolism at the same rate as eating two 1,000 Calorie meals.
Diet Sodas And Weight Gain
Although there are many potential health effects of diet sodas and artificial sweeteners, weight gain is not one of them. Your body can’t store fat out of nothing.
For some people, consuming certain beverages may trigger a craving for another food. If you know when you drink diet soda, you are going to crave some other food, avoid it.
Camille A.
@camille_aa671
Soreness is good and scales are pointless: the 10 biggest myths in fitness
Sore Is Not Always Good
While it feels satisfying to have sore, aching limbs, and a sign of a good workout. This is entirely unnecessary and one can eliminate the soreness by doing slow reps, or avoiding eccentric (muscle...
Heavy Lifting For Bulk
One can get stronger by increasing the size of the individual muscle fibers, and by recruiting more of the muscle fiber to work together when needed.
A bulky body is also considered a negative in certain sports. Getting bulky is a specific, targeted training which includes high-volume exercises, calorie intake, and protein supplements, and cannot be attained by simply lifting heavier weights.
Using Scales
Scales are actually useful in providing you with information about your general progress and direction.
Fiona I.
@fio_yii285
How long it really takes to build muscle (it's not fast)
Building muscle
Many people start workout routines to appear toned or lean. However, building muscle is a very slow process.
It is useful to understand the factors that influence your abil...
How muscle growth happens
Each muscle is made up of thousands of tiny muscle fibers. When you do body weight exercises, your muscles develop tiny tears in the fibers. When you rest, your body begins repairing your damaged muscle cells by fusing torn muscle fibers back together and laying down new proteins within each muscle cell.
Your nervous system, circulatory system and endocrine system all contribute to muscle repair and growth. The continued repair process creates bigger and stronger muscles.
Factors that affect muscle mass
- Your protein intake. Your muscles need adequate protein to repair themselves.
- Your calorie intake. Even if you eat a lot of protein, you won't build muscle if you don't eat enough calories daily.
- Your sleep schedule. You won't be able to optimize muscle growth when you don't give your body a chance to recover.
- Your lifting routine. Two key strength training concepts to pay attention to are frequency (how often you train a muscle group) and volume (the total load you place on a muscle.)
- Your training age. The more you advance, the less muscle growth you'll see. The closer you get to your maximum genetic potential for muscle growth, the harder it gets to build more muscle.
- Your real age. Building muscle gets harder as you age.
Muscle-building starts the moment you challenge your muscles to do something. Real beginners will see improvement within six weeks and advanced lifters within six to eight weeks of switching up their regular strength training workout.
deepstash
helps you become inspired, wiser and productive, through bite-sized ideas from the best articles, books and videos out there.
Over 2M Installs
4.75 App Score
Deepstash is better on the app. Discover new ideas and get inspired daily.