Currently, there is mixture involving science and the main ways to build muscles quickly. The goal was to make an in-depth analysis of some of the biggest bodybuilding myths, about training and nutrition to find which work and which in fact are nothing more than rumors. In this selection are the 10 myths about weight training that you still believe.
10° do not eat in the middle of the night
The longer the time between the last meal and bedtime, more muscle will burn when the lie. This is the reason of those slow digesting protein before the deep sleep. This myth is the easiest to figure out. In addition to being good all night, it’s basically giving the body some crucial protein to eat during the night. It is in this time of rest the muscles grow and need them.
9° you have to train until your muscles fail
The Australian researchers have done studies on this and concluded that only a series of exercises to the point of failure is ideal, without reaching that point at all.
If the person is training for strength, the indication is to make just a series of exercise to the point of failure and no more. To build muscle, it is possible to make the most of the series to failure safely in the method called training principles Weider.
8° Sugars are bad
Sugary foods cause high levels of insulin when they are consumed. This, in turn, causes the body to pump the blood sugar to muscles absorb and stock the excess into fat.
Unfortunately, insulin also causes fat cells get that same sugar and make him in fat covering the muscles. Avoid sugar, except after practice when you can eat 40 to 100 grams of food or drink loaded with sugar, along with 40 grams of protein shake.
7° Your body is able to digest just 30 grams of protein each meal
Your ability to digest proteins dependent on the abilities of the gastrointestinal tract, the needs of the body, protein amount which has been consumed recently and how much is getting of carbohydrates and fats.
There is actually a limitation of the amount of protein that the body can digest in a given time, but trying to say that 30 grams are ideal for all is incorrect. Of 1 to 1.5 grams of protein per 0.45 kg of body weight is a good amount for a person who makes up to 6 meals a day.
6° to build muscle and lose fat at the same time is impossible
While it is true that it is difficult to build muscle when the person is restricting calories, enough to lose fat, it’s not impossible to gain muscle. You can do this when the intake of protein is high enough, carbs are cut and the person eats enough protein at least 4 times a day.
The individual may lose fat and build muscle at the same time, just as it is possible to work the stomach and hit on the head at the same time. By eating the right way, it’s doable, and will be achieved both goals.
5° you have to do cardio before workout with weight
In Japan, researchers found that cardio exercises after weight training caused a significant increase in fat burning when compared to do cardio first.
The indication is to go ahead and do cardio for last because it’s the best way to accomplish things. The Science supports this method fully to building muscle and fat loss efficiently.
4° the fat in the diet is not good
There is only one kind of fat that is really bad, the trans fat. The ideal is to get away from trans fats, but make sure to get around 30% of total calories from fat with about a third of it being saturated fat, a third of monounsaturated fat and a third Omega-3 fat.
3° Stretching before practice
Despite what many people may believe, there was no study or research that shows that stretching before a workout does something to reduce injuries at all. On the other hand, there is research showing that doing static stretching before practice can decrease resistance.
The indication is to eliminate the pre-workout stretching and reserve it for after it was finished the session. And hold each stretch for about 30 seconds, and if you really have to do a pre-workout stretching, make sure that is dynamic and not static. An example is a heat.
2° the growth comes only with heavy training
It is true that the series of fewer than 8 reps are the best for strength, the research confirms this, but it is important to point out that is not the case for muscle growth. Often forces don’t mean muscle. How many have you seen weaklings in the gym lifting weights that are incompatible with the physique? He has the strength, not brawn.
The series of low-repetition training the nerves to fire muscles more quickly, and more in sync, which is the key component of muscle growth. The heavy training is not only unnecessary for growth, it is not as effective as doing in greater numbers of repetitions.
1° Train when sore is useless
DOMS, delayed onset muscle soreness, is a symptom of the natural processes of muscle recovery and growth. One study showed that when people exercise 2 days after an intense workout, that feels the DOMS while still sore, your cortisol levels were significantly smaller than the first workout and your testosterone was marginally higher. Therefore, the training was extremely positive, but must respect the period of rest.
And that has been researched and shown that the person usually needs 48 to 72 hours to have between workouts to fully recover before training again. This has nothing to do with being sore and is valid if the person is painful or not.