When you think about working out what crosses your
mind? What are you thinking of when you decide, "Hey I'm going to
the gym today?"
Chances are you are visualizing your new bod, with
lean, sexy, toned, firm features that would make everyone drool. The
problem, though, is that you do not have a clue how to get it. You
are probably thinking, before I did nothing and now that I am doing
something, it should make a difference.
You are right about one thing: that doing something
is always better than doing nothing at all. The issue, though, is
that if you are going to workout, you should actually get results
from the time you spend at the gym. Many people perform exercises
that do not help them burn fat or improve their health.
Some other things I have noticed from watching
people work out on campus include the following: workouts are too
long, people are doing workouts that actually do more harm than
good, and the gym is another social club instead of the place to
build better health and a better body.
The gym is not the place to sit around and chat. It
is actually a place to get into shape. If sitting down and talking
is your opinion of a workout, then Marillac Hall is where you should
"I just worked out for two hours man!"
Sorry if this is you, but a workout where there is
probably 30 minutes of actual lifting and the other 90 minutes are
spent watching Sportscenter is NOT a two hour workout.
While crunches will target the rectus abdominis
which is the muscle people refer to as the "six pack abs," it can
actually you do harm if you are not doing them correctly. Also, if
you are carrying a car tire around your waist, then you should stop
wasting your time doing countless crunches because it is not going
to get rid of the flab that is covering the six pack that you are
working so hard to get.
Even performing crunches all day long will do very
little to help your six pack show if you do nothing to increase your
metabolism and burn that fat. Exercises like pushups, shoulder
presses, squats, and lunges done with little amounts of rest is the
true key to burning fat. Believe me, your abs are there, you just
cannot see them.
A few students decided to propose some questions for
discussion. The answers are provided here so all students can
benefit from them.
How can I put on weight without adding unwanted fat?
First off, you must take in more calories than your
body actually burns in order to gain weight. For example, you are
150 lbs and you want to gain 1 lb of lean bodyweight.
What you would need to do is multiply your weight by
11. This will reveal what your body needs to survive, which is your
break-even point. Then you will need to add 500 calories to the
number you found with the previous equation. (For this example, it
would be 150 X 11= 1650, plus 500 calories = 2150.)
So you can add half a pound to 1 lb. of lean
bodyweight a week. The small increase in weight will help ensure you
that you are gaining lean weight as opposed to just fat.
Also when increasing your calories, make sure that
the foods you are consuming are protein rich, like grilled chicken,
turkey, salmon, and fiber rich carbohydrates such as lettuce,
broccoli, spinach, whole grain bread and cereals, brown rice, or
whole wheat pasta.
What are the best exercises if my goal is to target
my "love handles?"
This may come to some as bad news, but there is no
particular exercise to target your love handles. Yes, you can do
oblique crunches, and Russian twists until you turn blue or red, but
unless you burn those inches of fat off, they will be forever with
you like the nagging sibling or pet we all have and hate.
My suggestion is to perform compound movements like
pushups, squats, lunges, pullups, dips, deadlifts and shoulder
presses in succession with about 30 seconds of rest in between each
exercise to really burn the fat off. I am not saying that working
the sides of your abs is not important, but what I am saying is that
it is not the most efficient way to use your time in the gym and not
the fastest way to get results.
Getting into shape is not really as hard as you may
think. There are a few secrets that are just revised and recycled to
get results as quickly as possible.
Do not waste your time with exercises that do
nothing for your shape besides giving you a bulging stomach or a bad
back. Start performing fat blasting exercises like squats, lunges,
pushups and shoulder presses with short rest in between and change
your body in little time.
Geovanni Derice is the founder of 4everToned,
which is a home based personal training business in
Brooklyn, New York. During his stint as a certified
personal trainer, Derice has helped many frustrated
men and women achieve bodies they only dreamed of
until 4everToned. For more information see
http://www.4evertoned.com and receive
exclusive body changing tips instantly.