True or False – 5 Workout myths – If you’re not sweating, you’re not making gains

Me using battle ropes

Hey, guys, I’ve been running a few blogs on True or False – 5 commonly believed workout myths. (Thanks to @TheLondonFella on Twitter for the idea!)

This post ties in nicely with the last blog post No Pain, No Gain.

To start this off, I want to use some of my own anecdotal evidence to suggest that you don’t need to leave the gym, dripping with sweat to get hench. I know one of my friends (@SirIkeir) only sweats on his shins whilst he works out. Weird right? But don’t get me wrong, it isn’t a noticeable amount, but he just doesn’t sweat anywhere else. On the other hand, I can’t have a workout without my head dripping. Gross!

Anyway, my friend still seems to get pretty damn hench – in fact, he is making the most progress I have ever seen him gain. So much so that his strength is starting to surpass mine. 🙁

However, if you are not sweating, the likelihood is that you won’t be burning much fat Remember the more you workout the more you sweat as your body is trying to cool itself down. If you don’t have much fat covering your body, you won’t sweat that much.

Fat loss and sweating

Let’s break this down. If you’re trying to lose weight, you should be sweating. That doesn’t mean you need to go to the gym in your hoody and baggy tracksuit to sweat the most you can – granted you will lose more weight, you won’t necessarily lose more fat!

You want to be pushing yourself damn near your limit, exerting as much energy as you possibly can so that you burn all of those calories and lose the fat. You can do this during spin sessions, running, jogging, swimming etc. Anything that requires some cardiovascular exertion. In fact, HIIT sessions might be your best tool here.

Muscle growth and sweating

Sweating when you’re trying to put on muscle isn’t really necessary from what I have experienced. If your goal is to get shredded then you should definitely be sweating, but if you are purely focusing on muscle growth then you shouldn’t need to sweat. Like I say, though, I can’t go through a single resistance training session without having at least one bead roll down my forehead.

Conclusion

Overall, you don’t need to sweat to get the most out of the gym. If you are doing cardiovascular work then yes, you should be sweating. If you are just resistance training then you don’t need to sweat at all.

Thanks for reading this weeks post on the 5 commonly believed workout myths. Come back next week to hear some more on this!

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True or False – 5 Workout myths – No Pain, No Gain

Hey, guys, I’ve been running a few blogs on True or False – 5 commonly believed workout myths. (Thanks to @TheLondonFella on Twitter for the idea!)

This is one of the biggest misconceptions ever brought to the gym. I don’t know how many people I have seen push themselves to near breaking point in the gym, whilst shouting at one another ‘no pain, no gain bro!’.

According to Wikipedia, the phrase became popular after Jane Fonda started using it during her Aerobic Workout videos back in 1982. It expresses the belief that we must experience pain to gain muscle.

In fact, my old training partner (@Sirikeir) was quite an advocate of the saying, claiming that you MUST feel a pump and experience pain to make gains. I disagree.

You should definitely feel pain a day or two after your workout (DOMS – Delayed Onset of Muscle Soreness), but feeling pain during your workout is often a good indicator that you should hit the showers or at least slow it down.

So yes, to make gains you must experience pain. But the pain you should feel should be from the DOMS you experience the day after.

Thanks for reading this weeks post on the 5 commonly believed workout myths. Come back next week to hear some more on this!

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True or False – 5 Workout myths – Can you out train a bad diet?

Hi all, sorry it has been a while since I have been posting. I have recently started my studying to become a Personal Trainer. It’s been much more intense than I thought it would be, I mean, who would have thought that the thing responsible for fat is the bone! Yes, that’s right, the yellow bone marrow produces Triglycerides which promotes the fat build up!

Anyway, I’m going to run a series of True or False – 5 commonly believed workout myths. (Thanks to @TheLondonFella on Twitter for the idea!)

I’m going to start off with whether or not you can out train a bad diet. It’s worth noting that this is based on anecdotal evidence using my own body as a test subject.

This breaks down into two main areas, Cardio and Resistance Training. Continue reading “True or False – 5 Workout myths – Can you out train a bad diet?”

A little rant about Dieting

Hi, everybody! It’s been a while, I know, I’m sorry!

As the majority of you will know, I have started a Personal Training course and my oh my is it hard! For a level 2 (GCSE) qualification, it is intense! I don’t know what I have gotten into!

Anyway, Dieting…

So a lot of you may have heard about carb free diets, the old school fat-free diets and so on. Well, there is a very good explanation for this and I’ll go into a little more detail in a minute. Bit first I’d like to take a look at personal goals. It boils down to 3 top questions.

  1. What are my weight and body fat % today?
  2. How much weight do I need to lose to get to my desired body?
  3. Do I want to retain the muscle or put it back on after?

Seems simple enough, right? Well, yeah, it is really simple but people often try to accomplish too many things at once, for example, I tried gaining muscle mass whilst losing fat… Guess what guys, it’s a bloody long process! I definitely look better than I used to but my goal has always been to be slim and defined – I’m still overweight and bulky!

One of the major problems for most people trying to lose weight and build muscle is that they still jump on the scales every week and get disheartened by a lack of overall weight loss. This is due to the muscle being twice the weight of fat.

So what is next?

Using question 1 and 2, set yourself a goal to lose x amount of weight. Now, if you restrict your calories enough, then you will be able to reach that goal before you know it (but don’t starve yourself!)

The next question is, what is going to help you accelerate the weight loss. Now, I’m talking about cardio and resistance training. What is your goal here? do you just want to shed the extra pounds or do you want to retain as much muscle as possible? If you just want to shed the pounds then I’d say use cardio as your main form of exercise. If you want to lose fat and keep the muscle then please use resistance training as your foundation for exercise. That’s not to say, skip the cardio, though.

The Dieting part!

As promised let’s talk about these two types of dieting and why they have been misleading you for years.

Fat-free diets – There’s a reason this came about and its because per gramme of fat there are 8 calories within. Compare that with protein and carbohydrates at 4 calories per gramme, there’s a big difference when it comes to all the food on your plate.

Carb-free diets – Now let’s face it, every regular gym junkie knows about the carb free diets and how carbs just get stored as fat because carbs are sugar, and carbs are empty calories in the form of bread, potatoes and pasta. If we replace these carbs for lighter options, such as salad – you’ll still fill yourself up without getting fat. (I never thought I’d say it but leafy greens are the best option!)

High Protein Dieting

Let’s get one thing straight, whenever we think about diets, we think about all the things we can have. How for the majority of diets, we can’t have potatoes or bread. I’ve even heard people say to me that I shouldn’t eat carrots for crying out loud! But what I’m trying to say it that all these diets cut out carbs and fats for a reason, because you can live with a little bit of fat and 0 carbs but, your body is always going to need those protein strands.

So if you want a successful dieting plan, replace your calorie dense carbs with lighter options, but eat as much poultry, fish, beef and Quorn as you like – just try to cut back on the cooking oil!

Rant over, happy dieting 😀

 

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Killer Chest Workout

Hey guys, hows it going?

I had a bit of a killer chest session on Tuesday, I know that isn’t International Chest Day, but it is my chest day. I worked out with my old gym buddy again this time because I really wanted to kill it. 2 days on and my arms are still killing me!

What is your chest workout? Well, actually it’s really simple. Like, ridiculously simple. You’ll probably end up asking ‘Is that it? Are you kidding me?’ Well, I’ll tell you what, if you try this and you ain’t tired, I’ll give you a medal myself because you, my friend, are a warrior.

So, let’s get started then.

Start off with 20-30 push ups depending on your strength level. Personally, I do 20 because I don’t have much muscle stamina (I’m working on it okay!)

Secondly, I want you to grab a bench, put it on an incline and grab a comfortably weighted barbell so that you can push out 20 reps.

Next up the weight by 10kg and push for 12 reps.

Then, up it by a further 10kg and push out 6-8 reps.

Here’s the fun part. Take all the plates off and perform a burnout set. You should reach anywhere between 20-50 depending on the amount of muscle stamina you have. I personally got to 34.

Now I want you to repeat the above steps on a standard bench press (without the incline) and again for the decline bench press.

So, your pretty tired right now aren’t you? Well, we aren’t giving up there.

I want you to perform exactly the same workout pattern with dumbell flies. Now don’t chicken out on me and use the chest fly machine, use the dumbells to help build your core as well!

Hopefully, you’ll be burning for days and you’ll feel pumped up. You’ll probably hate me tomorrow morning, and for the next week in fact, but you can thank me later.

Happy workout people!


I’m starting to post video’s on Youtube and my social media profiles, so be sure to stop by and check them out at YouTube, Instagram, Twitter and my Facebook Page.

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