Fitness:Facts and Fakes

Is there a gender difference when it comes to improving fitness?

The Answer: Yes

Male fitness usually involves working out to produce and accentuate muscles which involve a dynamic exercise routine using exercise equipment, normally 20lbs. or higher to build muscle.

Generally, men will also take in more protein in their diet than women and adjust it according to their work out.

Is it bad to do sit-ups with your hands behind your head?

That’s probably not the burn he’s feeling. See how hard he’s pulling on his neck? Ouch!

The Answer: Yes!

This position can leave you able to tug at your neck and leave you in pain after and can even cause back and spine damage later on. Instead Try: Cross your

arms over your chest while you do your sit ups.

Do this! Not that!

Does core workout mean doing a lot of abdominal

crunches?

The Answer: Nope!

Crunches actually only work out one muscle group and only one angle!

Did you know that too many reps can also be a bad thing too?

More is better is a myth! 1-3 sets of 8-20 reps is perfect range to train yours abs.

Will weight training really increase my metabolism?

The Answer: Yes!

Wait… Cats don’t have thumbs!

The type and intensity of your training can have different affects on your metabolism.

Higher intensity work outs with multiple sets of about 15-25 and little to no rest will increase the amount of calories your metabolism uses for up to 48 hours. But, a routine that uses lower reps, about 8-12, with rest will increase muscle mass and boost your metabolism long term by increasing you muscle fibers' diameter.

Is 5 pounds a week a

reasonable weight-loss goal?

The Answer: Yes, but…

One pound of fat stores approximately 3,500 calories. You must achieve a caloric deficit of 500 calories a day, seven days a week, in order to lose 1 pound per week and a rate of 2 pounds a week requires a daily deficit of 1,000 calories. There is a limit to how many calories you can loose in your diet before you experience health issues.

A moderately active male will have to reduce his calorie intake to 2,486 to lose 1 pound a week, and to 1,986 to lose 2 pounds a week.

Try these instead to aid in your weight loss goals!Almonds: Try these as a snack instead. Whole and unsalted, almonds are a great way to kick the snacking habit and a great source of protein too!

Taste bud Betrayal: "Hunger increases healthy men's taste sensitivity to sweet and salty substances," says researcher Yuriy Zverev, of the University of Malawi. This means vending-machine snacks, which come in two flavors: sweet or salty, will taste even better when you're hungry.

Gamble on You!: Take a cue from the poker craze and wager against a buddy to see who can shed the most pounds. "Men do really well when they make weight loss a competitive game," says New York City nutritionist Joy Bauer, "Have a 6-month and a 1-year check-in—none of that 2-week garbage."

Weigh yourself often: 3,500 individuals from the National Weight Control Registry (NWCR) who've maintained 60 or more pounds of weight loss for at least a year, researchers found that 44 percent weighed themselves daily.

o Resources:o http://maxmenhealth.blogspot.com/2011/02/male-female-fitness-what-are.htmlo http://www.livestrong.com/article/449549-injured-neck-because-of-sit-ups/o http://www.dailyspark.com/blog.asp?post=top_10_ab_training_mistakeso http://www.livestrong.com/article/271637-a-normal-weight-loss-rate-for-men/o http://www.livestrong.com/article/143761-how-does-using-weights-increase-your-metabolism/

o Images:o http://www.flickr.com/photos/oltremara/430513952/o http://www.flickr.com/photos/dvids/4834404563/o http://www.flickr.com/photos/hectoralejandro/4075192737/o http://www.flickr.com/photos/usarmyeurope_images/7637568442/o http://www.flickr.com/photos/grizzelle/4045924788/o http://www.flickr.com/photos/30247104@N03/2847475065/ o http://www.flickr.com/photos/mr_t_in_dc/3168458688/o http://www.flickr.com/photos/wader/11834504/o http://www.flickr.com/photos/hotelcasavelas/4173663320/

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