Turbulence Training
Inside Issue #62:
Cardio Fat Loss Mythbuster
Muscle Soreness Mythbuster
Previous Customer's Save Big
"Learn why You Should Ignore Today's Fitness Myths - And How you Can Maximize Your Metabolism and Finally Get Your Abs"
There are so many ridiculous fitness myths that I literally get paid to write about one each month in Men's Fitness magazine. And so I'm covering two of these classic myths in this newsletter.
As a performance consultant, my goal is to be the most helpful, mythbusting, no B.S. fitness and fat loss expert in the industry. So if you have any questions about fitness knowledge that you overheard at the gym, feel free to ask me about it at cb@cbathletics.com
In the meantime, let's focus on making your workouts as efficient and effective as possible. After all, wouldn't it be nice to get the same kind of fat loss, dress size-reducing results as Jennifer Hodgson did below with one of our fat loss workouts for women?
ShapeShift is the perfect e-book for trainers that work with athletic women that want to get maximum results. It's also a great e-book for women that just can't get enough fitness information (and are sick of the fluffy female lifestyle-fitness magazines).
Check out ShapeShift here or get it as one of the 25 programs in the #1 Personal Trainer's workout resource on the Internet:
"As a busy second year teacher in a new school, I knew I had to find a workout that fit my needs and my schedule. Enter Shape Shift. Not only was Shape Shift quick and flexible, it allowed me to feel some of that adrenaline that I had thrived on while playing sports in high school. Although I could definitely feel the improvement in my energy level, I didn't realize the improvement in my body composition until I had to go shopping for an outfit for a good friend's wedding. The salesperson actually had to grab me the smaller sizes off the mannequin in the window display! You know, I'm glad my friend had a great wedding, but the highlight for me was the look of shock on a friend's face after he poked my tummy and said, "Wow, someone's been working out!" Thanks, Craig for the great program and for your continued support."
JJ Hodgson,
1 - Cardio-Fat Loss Connection Mythbuster
Here is the Myth:
You have to do cardio after lifting for fat loss because your glycogen is low from the lifting, and that way you will burn more fat.
And now, the Truth:
First off, this quote, "glycogen is low right after lifting" isn't always true. If you just did an upper body workout, your legs are still full of glycogen.
Glycogen is the stored form of carbohydrates in our body (found in the muscles and liver). It is one source of energy when you are doing strength training, interval training, and aerobic training. Your glycogen levels go down after exercise, but increase after you eat carbohydrates.
It's incorrectly believed by many that strength training will use up all of your glycogen and then you will only have fat to burn during slow, steady, monotonous (& useless?) cardio. Well, there are a lot of problems with that assumption as well.
First, you'd have to exercise for at least 90 minutes at a slow, steady pace to fully deplete your muscle glycogen. And even an advanced, higher-volume strength training workout will only deplete your muscle glycogen by about 50-70% (and that is only if you perform multiple exercises and sets for one muscle group).
Second, muscle glycogen only goes down in the muscles that are worked. Therefore, if you only do upper body exercises, your leg muscles will remain nearly full of glycogen.
Third, you require glycogen in order to perform a hard interval or cardio training session. If you truly were glycogen depleted, your workouts would suffer.
The bottom line is that you are better off performing strength training and interval training to lose fat, and not worrying about being glycogen depleted.
Don't get suckered into thinking that you have to worry about scientific details. Unless you are a trainer, you have better things to occupy your mind, I'm sure. Just stick with an efficient, effective workout that gets you in and out of the gym in less than an hour. No need to stick around longer than that. Do your weights (of course, I recommend the TT workouts) and then your intervals. Or feel free to do your intervals on your off-day. It's consistency, not timing, that matters.
2 - Can you Prevent Muscle Soreness
Q: My trainer told me that the uncomfortable feeling I get in my muscles after strength training is
caused by lactic acid. What is this? Does this cause the muscle soreness I get the next day?
Answer:
The uncomfortable sensation in your muscles during a workout is caused by metabolic waste products that build up during exercise. Lactic acid is one waste product that has long been labeled the culprit of this burning sensation.
Lactic acid is also given a bad rap when trainers state that lactic acid causes the next-day soreness that sometimes occurs in the days after strength training. This is untrue. Lactic acid does not cause soreness.
The soreness is likely caused by muscle damage and inflammation.
In fact, lactic acid is cleared from your muscles in minutes after exercise (and it is almost completely cleared within an hour at the most). After all, we know through experience that the burning sensation does not last beyond the post-workout shower. And if you spend a little extra time in your cool-down, you can even help remove the lactic acid faster.
Unfortunately there really is no way around the muscle soreness that will show up tomorrow or two days later (as is often the case for lower-body muscle soreness). If your training caused muscle damage (as TT workouts tend to do - but in a safe, strategic and effective manner), then you will probably have a little bit of muscle soreness tomorrow.
3 - Previous Customer's Discount Membership
If you are a previous customer, you can get up to 40% off your TT Membership Pass. If you have not heard from me, just send me an email and we will hook you up with the best deal in the fitness world.
Click here for more on the TT Membership.
Sincerely,
Craig Ballantyne, CSCS, M.Sc.
Men's Fitness Training Adviser
President
CB Athletic Consulting, Inc.
cb@cbathletics.com
The information on TurbulenceTraining.com is for education purposes only. It is not medical advice and is not intended to replace the advice or attention of health-care professionals. Consult your physician before beginning or making changes in your diet or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications. Do not make use of any of the information in this newsletter unless you are in good health or you have first reviewed them with and received approval from your personal physician.
CB Athletic Consulting, Inc.
M6S 5A5
