Why you cannot lose weight

cannot lose weight

Let me start with some bad news – you cannot lose weight by following most of today’s conventional advice around what makes the best exercise to lose weight.

Most exercise tips to lose weight these days focus on aerobics (often referred to as “cardio”) as the best way to tackle the problem.  They suggest that you should try walking to lose weight, endless running or any combination of demanding fitness activities that will have you sweating buckets and panting like a dog on a hot day.

The reality, however, is that – despite following that advice and engaging into endless jogging, elliptical machine training, Zumba and other “fun” activities – the majority of people cannot lose weight and keep it off.  You too might have tried some semi-esoteric “fat burning exercises” found in many glossy magazines or sweating buckets trying various DVD aerobic workouts – all to no avail.  But that’s not your fault – what you have been told so far might have all been very wrong – the reason why you cannot lose weight is because the best exercise to lose weight is not aerobic training.  This article will explain why – and will also teach you how to spend significantly LESS time exercising and get MORE results.

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How to Build Muscle – the Right Way (Part III – training for hypertrophy)

In Part I and Part II of these series, we have looked at factors that are necessary to support muscle hypertrophy.  The primary trigger, however – a trigger, without which all of the previously discussed contributing factors are going to remain largely useless – is exercise.

The truth is – if you don’t train your muscle – it won’t grow.  No matter what magic pills, powders and potions you take. Hypertrophy is triggered by exercise and you need to know how to exercise properly, to produce maximum hypertrophy.

When you train to grow muscle, you get both sarcoplasmic hypertrophy (increase in the volume of muscle sarcoplasm – the liquid that surrounds your muscle cells) and myofibrillar hypertrophy (the actual increase in the size of muscle fibers).  We have briefly discussed sarcoplasmic hypertrophy when we covered creatine supplementation in Part I.  The volume of sarcoplasm also increases with the increase in stored muscle glycogen, since each glycogen molecule requires four molecules of water for storage (this is why you might have heard that initial weight lost by people who go on carb-restricting diets is “water weight” – as glycogen is being used up, the water is being released).  Although some people view sarcoplasmic hypertrophy as “non-functional” and temporary, it does, after all, contribute to the overall muscle size.  In addition, some researchers theorize that increasing pressure of sarcoplasm against cell walls triggers the reinforcement of cell walls through growth of actual muscle fibers.

In most cases, however, most bodybuilders target myofibrillar hypertrophy, which happens when the rate of protein synthesis surpasses the rate of protein breakdown in muscle.  This is the real muscle growth that should also result in strength increase giving you not just better looks, but also the functional benefit.

There are many variables that you can manipulate – weight, speed, total exercise time, rest time, number of repetitions, number of sets, number of sessions per week, etc.  To get the best results you have to choose the right approach – and to do that, you need to understand what causes muscles to grow.

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Alpha women lift weights – here is why

At some point in time, several decades ago, it all went horribly wrong. Fueled by clever marketing to support a wide variety of fitness machines, accessories, clothing, books and gadgets, it was conventionally decided (or, rather, force-fed to consumers) that women should be limiting their physical activity to aerobics.  It was the “womanly” thing to do – this was apparent when you looked at crowds of bikini-clad, tanned girls on covers of magazines, TV personalities promising Buns of Steel from a few relatively simple movements and complete absence of any reference of realistic free weights in women’s fitness routines.

The idea of a woman touching a barbell, or even a dumbbell seemed outrageous.  Thanks, to a large degree, to horrid images of female bodybuilders from the 80s and early 90s that scarred the imagination of many feminine-shape-seeking ladies with overdeveloped deltoids and lats, huge pectorals instead of breasts, enormous quads and, pretty much everything Arnold Schwarzenegger was sporting around that same time, minus the accent .  “But I don’t want to look like a man!” rightfully objected the women – and flocked into countless gyms conveniently offering “lighter” exercises more suitable for women.

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