LOGIN | REGISTER  Unregistered
SEARCH  
   
» » »

Deadly Muscle Sins Norfolk

Don't give in to temptation. Here are the things to avoid if you want to build a stronger, more muscular body.

Harpers & 73 Boutique
01493 855614
73 St Nicholas Road
Great Yarmouth

Data Provided by:
Lemon Tree Health & Beauty Clinic
01603 219264
Woburn Court
Norwich

Data Provided by:
Peak Of Fitness
01263 734334
8-10 Penfold Street
Norwich

Data Provided by:
Vinnies Health Club
01953 451311
Bush House
Attleborough

Data Provided by:
Fitness Connection
01328 856644
2 Oak Street
Fakenham

Data Provided by:
Living Well Health Clubs
01603 488470
Cromer Road
Norwich

Data Provided by:
Egoes Health Club
01502 515277
Whapload Road
Lowestoft

Data Provided by:
Broadland Sports Club
01493 369651
Main Road
Great Yarmouth

Data Provided by:
Dungeon Gym
01328 864144
9 The Drift
Fakenham

Data Provided by:
Fitness 2000
01493 442317
Pacific House
Great Yarmouth

Data Provided by:
Data Provided by:

Deadly Muscle Sins

Provided By:

Log on to any muscle-building forum and you'll discover fiercely fought 'discussions' over the grey areas of building muscle. The pros and cons of training methods, nutritional strategies and workouts are endlessly debated - but there are some things in the muscle universe that are black and white. These are the seven deadly muscle sins.

The Sin: Drunkenness

The Devil says: Go on son, have another tequila slammer. It's Friday night and all workouts, no play makes Johnny a dull boy.

The Good Book MF says: A drink or two with food is fine but bingeing on booze has several disastrous consequences, especially after exercise. Despite being packed with more calories than a chocolate salad, the sugars in alcohol are in a form that can't be immediately used by your muscles to kick-start recovery. Because you're drunk, you won't notice or care that you're hungry and your body will turn to the most readily available energy store in your body - muscle tissue. At this point your body enters a catabolic state where you're literally eating yourself to survive. And a hangover will disrupt the glucose pathways in your body, weakening your muscles and further delaying the recovery process.

The Sin: Overtraining

The Devil says: Cor, look at that pot belly and those spindly little arms - you'll never pull on the beaches like that. Get to the gym and don't come back till you've worn your hands raw, you slob.

The Good Book MF says:
Working out for too long or too often is actually worse than working out too little. After 45 minutes or so, the energy stores in your muscles and liver are exhausted, which means two-hour workouts are just counterproductive. The process of muscle-building relies on you breaking down muscle tissue and then giving it at least two days to rebuild and grow. Hard training also weakens your immune system. 'Never train if you still have muscle soreness, ' warns Steve Backley, three-times Commonwealth gold medallist in the javelin. 'Watch out for signs of overtraining such as lethargy and all your food tasting the same.'

The Sin: Pride

The Devil says: Call that a weight? Are those dumb-bells made of polystyrene, sunshine?

The Good Book MF says: Naturally you should aim to progress, but most people try to lift too much too soon. As well as risking injury, it will have less impact on your muscle mass than lifting weights with which you can actually complete a set. This is because to get bulk up you need to place the muscle under tension for 45-60 seconds per set, which means being able to complete around eight reps. 'Park your ego at the door of the gym,' says EIS strength and conditioning coach Nick Grantham. 'It might not look like you're working as hard as someone else, even though by concentrating on doing the correct movement with a sensible weight you'll get better results.'

The Sin: Vanity

The Devil says: You're exercising your legs? What for? No one looks at them anyway. Get to the bench press, now!

The Good Book MF says: Building a stronger, better body isn't about pumping up selected muscle groups because they look good in the mirror. Overdeveloping some muscles at the expense of others can lead to strength imbalances and posture problems, leaving you looking like you've dropped a couple of rungs on the evolutionary ladder. You should follow a balanced workout plan. 'A classic conditioning error isdoing too many pushing exercises - such as the bench press and the squat - and not enough pulling ones, which can create real muscle imbalances, ' says Backley.

The Sin: Sloppiness

The Devil says: Lift fast. Load up the bar and go as quickly as possible. Otherwise you will stand out like Jade Goody in a sari.

The Good Book MF says: You should lift a weight, under control, through a muscle's entire range of motion. What you shouldn't do is swing a weight around, using momentum, rather than force, to lift it. This will make you look like you're flying through your workout but it won't help you achieve your goals. 'Look for symmetry even when lifting to failure, and always retain balance and control because this is when you test your posture under pressure, ' says Backley.

The Sin: Stress

The Devil says: So you're busy? So what? It's murder down here, but do you here me whining? No. So cancel your social life, ignore calls from your missus and do that chest workout.

The Good Book MF says: The body's stress hormone, cortisol, is at its highest level in the morning and it decreases slowly throughout the day as you get closer to sleep. But a stressful lifestyle and cramming workouts into late evening raises the level again. While cortisol helps you get more done, faster, it also makes your body burn muscle tissue as fuel. 

The Sin: Gluttony

The Devil says: You've just burned hundreds of calories in the squat rack, so of course a Mars Bar isn't going to make you fat. You'll probably sweat that off on the bus home. Go on, get stuck into that doner kebab while you're at it. Lovely!

The Good Book MF says: Just because you're exercising well doesn't give you a 'get out of jail free' junk food card. If you pile on simple carbs (sugars) and fatty foods after a workout you'll get a massive spike of energy, most of which will just be turned into fat without providing your body with the nutrients it needs to convert your workout into brand new muscle. 'To rebuild your muscles you need to take on board lean protein and carbs in a 3:1 ratio straight after your workout,' says Grantham, 'because if you wait until after you've showered and made your dinner you will have missed your nutritional window of opportunity.'

Steve Backley has designed his own training system at pactraining.co.uk. He is part of the UK Athletics & Norwich Union Mentoring Programme for British athletes.

Mens Fitness Online

Company Website | Media Information | Contact Us | Privacy Notice | Subs Info | Dennis Communications | FitBrit

Our Other Websites: The First Post | Auto Express | Custom PC | Evo | IT Pro | IT Pro India | MacUser | Men's Fitness | Micro Mart | PC Pro | bit-tech | Know Your Mobile | Octane | Expert Reviews | Channel Pro | Know Your Cell | Know Your Mobile India | iGizmo | Digital SLR Photography | Den of Geek | The Week | Computer Shopper | Dennis Communications | Magazines | Mobile Phone Deals | Competitions | Health & Fitness | CarBuyer