oh, i think i should have been clearer. stretching your hip flexors will improve your vertical jump.
Oh sorry I thought you were refering to the possible negative effects of stretching. Sorry about the confusion. I have to say I don’t really know about the effect of stretching the hip flexors when it comes to improving vertical jump. Not to say that it doesn’t. But its well known that even just a good warm up can improve results in vertical jump. Something that I can attest to having first hand experience in.
as far as i understand, the one exception to the rule for static stretching is hip flexors. stretching hip flexors can really change your explosiveness. it's really apparent things like vertical jumps.
I would still say its important to maintain some flexibility in your hip flexers but for sure you should never do any static stretching before exercising or competing in any event. That is going to have like you said an effect on your explosiveness in vertical jumps. But it is helpful to do some stretching possibly after a workout or competition or after practice.
For those curious about the source of the Fitness Myths articles.
I received all of them from a former professor who has a doctorate in exercise physiology from USC. I consider her a extremely reliable source of information of the subject. For any of you who were wondering about the source.
I was wondering if it is a good idea to exercise (run) after you eat? Curious because I know the sympathetic nervous system is activated and your body doesn't digest food during that time. So, if you ate, then ran, would digestion be delayed causing our body to feel full longer? Or would the cardio use up the energy from what we just ate?
Well I’ve always heard it suggested that you eat some before working out. Because you can actually start to feel sick if you exercise on a empty stomach. I know I’ve made that mistake before. But it’s also good not to eat too much either or you can start feeling sick from that too. The body does slow down digestion and blood is diverted away from the stomach when ou exercise. But your body still does some work with digestion .Or else how would any of these sports recovery drinks be effective during exercise. Long distance runners often take carbohydrate supplements to maintain their blood glucose levels during exercise. So some digestion is still going on even when you do exercise.
“When by analysing his own mind, man comes face to face, as it were, with something which is never destroyed, something which is, by it’s own nature, eternally pure and perfect, he will no longer no more be miserable, no more unhappy. All misery comes from fear, from unsatisfied desire. Man will find that he never dies, and that he will have no more fear of death. When he knows that he is perfect, he will have no more vain desires, and both these causes being absent, there will be no more misery - there will be perfect bliss, even while in this body.”—Swami Vivekananda
You likely will never put on muscles like that from lifting weights. I’m doing everything I can to put on muscle. I also have the advantage of being a guy. With everything I’m doing its still something that’s hard to do. What makes you think you are going to get bulky without trying?
“In every block of marble I see a statue as plain as though it stood before me, shaped and perfect in attitude and action. I have only to hew away the rough walls that imprison the lovely apparition to reveal it to the other eyes as mine see it.”—Michelangelo (via dmfb)
Hi! Love your blog, I have a question - I'm a 19 year old girl, I've never been able to do a pull-up in my entire life, but that is my current goal right now. I've just been doing lots of pushups and the full body circuit at my gym, are those effective at all? And are there any other exercises you would recommend? Thanks! :)
Body weight exercises are awesome to do. Especially if you are just starting out. If your goal is to do pull ups then an cool idea to work your way up to getting good at them is to start by doing assisted pull ups. The way you do them is you get a chair or something that you can put a leg on. Then use use your legs to compensate for the strength your arms lack. You use as little leg as you can so that your arms do as much work as possible and get stronger. Eventually you will need to push less and less on the chair until you dont need it at all. Here’s an example of a woman using a chair with her pull ups.
She has it off to one side. I’ve also seen people put them in front of them when doing it but it all depends on what kind of bar you are using. That’s how I got started doing them. When I first started I could do maybe one. Now I could bust out 20 if I wanted.
how long does it typically take to get toned if you don't have a lot of body fat? is it easier if you have some fat to turn into muscle to achieve a "sculpt" look? thank you!
It honestly varies from person to person. But I would say somebody with less body fat should get a toned look much faster than somebody with extra body fat. Tone is accomplished by the effect of losing body fat and the growth of muscle.
Also fat never turns into muscle. When somebody gets in shape what you see is actually muscle replacing fat. When somebody workouts out they lose body fat. At the same time they develop muscle so it can sometimes look like the fat turns to muscle but really they lose fat and gain muscle.
My friend said that if I put the resistance up on my eliptical trainer, that my calves and thighs will be huge. Is this true? Another thing I heard about elipticals is that they don't help you lose weight. Is this true?
Adding resistance wont add bulk to your calves or thighs. Size isobtained from high resistance at low repetitions. Eliptical trainers never use that much resistance on your legs and the reps are much too high for the muscle to respond in that way. You might see some toning and slight size increase but nothing very drastic. If it did make your thighs and calves huge you would see tons of body builders spending a lot of time on them. Second elipticals can help you lose weight. Anything that helps you to burn calories will help you to lose weight. Also cranking up the resistance on the eliptical will help you get a better workout. It should be at a resistance where it is difficult for you to do but not so difficult that you can’t do it for a while.
is there anyway to be sure I can work off the meal I just ate?? I mean like I go out and have pizza if I run after will i use those calories I consumed???
To get rid of the calories you consumed with the food you eat you just have to burn the same number of calories. Try not to think of burning off each item rather view your body as a fuel tank. When you eat you add fuel to that daily tank. When you exercise you burn the fuel in the tank.
I recently started my get-ready-for-summer workout. Of course I want to lose weight and tone up, but I think I mostly want to look and feel healthy and fit. I eat a protein shake in the morning, grapes or bananas or apples for snack, a salad for lunch, nuts for snack and kind of whatever we have in the fridge for dinner. But here's my problem; I don't know whether to get a personal trainer or to go to this fitness dance studio. I mean, I think I sweat the same amount because I tried a trial run for both and they were both great. I love to dance and I find it very fun (I would do zumba and bellydance) and really tiring, but around the same level as training. I was just wondering which would get me more effective results. I would do the dance everyday except thursdays, saturdays, and sundays because they are closed and just go to the gym or something. Or should I train every other day? Also, how much calories do you burn in about a 50 minute bellydance fit class or 50 minute zumba class? Thanks so much!
My opinion is that it’s best to do what you enjoy the most. Fitness is best when it something you look forward to doing. If you enjoy doing zumba or bellydance and you feel like you get a pretty good workout form it then do that. My suggestion would be to go to fitness dance studio and do that as many days as possible when they are open. Then when they are closed either use that as a day to rest and recover which is very important. Or maybe pick up a dvd video program that is similar to what you do at the studio for the days that they are close. I’ve seen a bunch of cheap ones at target for like 10 bucks or if you have neflix their instant watch option has a ton of fitness videos. As for how many calories you burn in a zumba class it really depends on your body type and how hard you push when you workout but I have seen people get a range of 450-650 calories burned in a 50 mins session. I can’t say I know much about bellydance classes so you will have to judge whether or not you feel like you get a more intense workout with it or the zumba classes.
I recently developed tendonitis in my foot a few days ago, which has led me to stay off of it for a while, thus hindering me to go to the gym. In turn, I've also been cutting calories, which I know isn't good, but the scale says that I HAVE lost weight. I certainly plan on going back to the gym once my foot has healed so that I don't risk straining it anymore. What effect does this have on me now and in the long run, after just a few days of this pattern?
I’m assuming that your goal is to lose weight (if it’s not please disregard this and ask me again). I’ve had issues with tendonitis in my feet. I know how much they can suck. Obviously its important to exercise but you can lose weight through diet alone. Just at a much slower rate than if you were to be exercising. Just make sure the amount of calories you cut back isn’t too great or your body could go into starvation mode. But a modest calorie reduction while you rest up will help you lose weight slowly or at the least maintain where you are until you can resume working out. You should also find out about what options you have for taping and immobilizing the effected area of your foot. When I had tendonitis it was in my toes. A doctor advised me to tape them to allow them to heal and prevent more injury. It seemed to really help speed up my recovery. So that might be something to look into.
Today went about as well with my workouts as they can possibly go. I got a call from a friend who was heading off to the gym. Went over to the gym with him. Got an amazing workout in. I’m really starting to feel and see the progress now. Today was chest and triceps with a little ab work thrown…
I've been going to the gym since the end of January. I started dieting last week. I'm on a plan that will put me to lose 2 lbs a week. There's no progress, any reasons why? Or am I freaking out too soon?
It’s a little too soon be able to clearly see weight loss after just one week. A ton of things can make your weight show differently on the scale. But if you say check your weight in a month your more likely to see the results. Basically its hard to see the week to week results but when you put in some time and view it after some time has past you can see all of your results. Don’t get discouraged just keep working hard and follow your diet. You will see results soon!
how can I be sure that I burn fat while I work out? are there any other indicators that tell me?? what are the burns a body feels while working out??
I can assure you that no matter what kind of exercise you are doing you will be burning fat. Now normal fat is the energy source for lower intensity exercise. For instance long distance runners will rely more on fat as an energy source than sprinters who will use very little. But this doesn’t mean that you should do your cardio at a lower intensity. Because when it comes to weight loss the name of the game is total calorie deficit. Plus the amount of calories you burn is much for efficient even with the decrease in fat use as an energy source at higher workout intensities.
Oh wow! Thanks! By the way, I'm planning to compete this coming May. When and how can I change my program prior to competition? Thanks a lot! You're really helping a lot of people! God bless!
I don’t have a lot of experience with BJJ or training for things like that. But you’re going to want to use a periodized training schedule which is effective for athletes of all kinds. Here’s is an article that talks about aperiodized training program for MMA or BJJ athletes. It can call you far more about the subject than I can.
Hi! I'm 5'5 and 135lbs. I was 145lbs 4 months ago. Im doing tri sets and super sets in my work out. My only cardio is training in bjj the day after my workout in the gym. My schedule is:
Saturday - Chest
Sunday - Legs, shoulder, lower back
thursday - biceps, upper back
fruday- Cardio/skipping rope for 30mins
Is my schedule good or will it over fatigue me in the long run? I work out in the gym for just 45 mins and train bjj for 2hours. I only started adding bjj 2 weeks ago..
Any tips or changes will be appreciated sir. Thanks! God bless!
I think this is a pretty good schedule. Seems like you have enough time for each muscle group to heal up for the next workout. Now I dont know if you are competing in BJJ or if you just do it for fun. My suggestion is that if you are competing in it this might be a good “pre season” workout schedule but if you are competing you might want to provide yourself with more rest time so that you can compete at your highest level.
7am, waking up in the morning Gotta get ripped, gotta go workout Gotta have my shake, gotta have protein Seein’ everything, the time is goin’ Tickin’ on and on, everybody’s rushin’ Gotta get down to the school gym Gotta show my pass, I see my friends