Daily Archives: February 27, 2009

Exercise: The key to weight loss

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As we grow older it seems that we are in a constant battle with our waistline, The older we get the harder it is to lose weight.

Many of us have tried various fad diets which may take the weight off in the short run but undoubtedly it comes right back. In fact. over 95% of dieters will put the weight back on plus an extra five pounds.

Diets Just don’t work. The key to permanent weight loss is through exercise and proper nutrition through behavior modification.
When we diet were losing fat and also muscle. This decrease in muscle mass will cause our metabolism to slow down. so we are unable to burn as many calories. As we age this naturally begins to occur. After our mid 20s our metabolic rate decrease& by approximately five percent per decade. One explanation for this is that our muscle mass decreases and our body fat increases due to inactivity. We get caught up in our work and spend our leisure time in front of the TV instead of taking care of our bodies. Being overweight in one of the major causes of hypertension, high blood pressure, certain types of cancer and an overall lackluster feeling.

As many dieters know, the weight is going to come back faster and faster the more you diet. Whether you’re eating pre-packaged foods, diet shakes. or grapefruits and water, you’re not going to be able to stay with it forever without going crazy. When you see that chocolate cake you won’t be able to just have one piece you’re likely to cat the whole thing. It’s a vicious cycle.

There to good news. Something can break this cycle–exercise. in order to lose weight we must create a caloric deficit, that is. we must expend more calories that we are consuming. This is done through exercise and proper nutrition, not fad diets. Through exercise we are able to burn calories and add muscle. For every pound of muscle we obtain, an extra 350 calories per week is burned in order to sustain this. We’ll be using up extra calories even while we sleep.

Aerobic exercises, such as walking and jogging. are excellent ways to bum calories. Always begin with a warm-up period of 3-5 minutes. gradually reaching your target heart rate. (Me is 60 to So percent of your maximal heart, which is estimated at 220-age. For example. if you are 60 yrs. old your target heart would be 96 beats per minute through 128 beats per minute.) Always start at the low end of your target heart rate. Exercising in this range for 15 through 20 minutes will allow for fat reduction to occur. A cool down of 3 to 5 minutes is recommended as this allow* for your heart rate to gradually return to normal.

Remember, consult your physician about any exercise program you are considering.

In order to shape and tone our bodies we need to do body shaping exercises. This will add muscle and firmness to our physiques. Many women tend to deposit fat around their thighs and buttocks, while males tend to put fat around their stomachs.

Here are a few exercises that can help tighten these areas.

Outer thigh lift: Lying on your right side with your hips and ankles in line with your shoulders, slowly lift your left leg as high as possible, hold, then return to the starting position. Do 10 repetitions and switch sides.

Inner thigh lift: Lying on your left side with your hips and ankles in line with your shoulder. right knee is bent to 90* angle. Slowly lift your left leg as high as possible. hold, then return to the starting position. Do 10 repetitions and switch sides.

Abdominal crunches: Lying on your back with knees bent and hand behind your head, slowly curl your shoulders up. pause, slowly lower to the starting position. Do 10 repetitions.

You will notice that you will be much more conscience of the foods you’re eating when you exercise. Since you’ll be taking care of your body you won’t want to fill it up with junk foods.

It is best to eat three well balanced meals and two nutritious snacks in between. This will help eliminate the binge eating that often happens when meals are skipped. Try to drink plenty of water and eat high fiber foods since this will give you a full feeling without adding extra calories.

The key to any exercise program is to get proper instruction. A competent personal trainer will make all the difference.

Jeff Rutstein is president of Custom Fitness, a one-on-one personal training company. Jeff has a degree from UMass / Amherst and is a certified personal and weight training instructor. Visit his website at http://www.customfitness.com and/or e-mail him at jeff@customfitness.com

Setting and Achieving Milestone Fitness Goals Promotes Healthy Living

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Too many people sign up for exercise programs only to quit after a
few sessions. The most popular excuses include, “I don’t have time,” “I’m
too tired,” and “It’s not working for me.”

“Rather than just saying you’ll go to the gym a few days a week and then
breaking that promise, we encourage people to set specific goals for themselves
and build a defined exercise and diet program to achieve them,” says Kendall
Harrell, personal training manager for Life Time Fitness, a national health,
fitness and nutrition company.

Harrell says setting a specific goal allows the individual to focus on
training and drives motivation to exercise. “It’s a lot easier to make it to
the finish line if you have the goal in sight,” adds Harrell.

For this reason, Life Time Fitness produces a series of athletic events,
which serve as milestone challenges for members and non-members alike, who are
seeking to set and achieve their fitness goals. At any point in time, thousands
of amateur athletes from across the country and around the world are in training
for these events.

Perhaps the most significant upcoming event is the 2004 Life Time Fitness
Triathlon. scheduled to take place Saturday, July 17, 2004, in Minneapolis, Minn.
The world-class event will feature same day network television coverage, the
sport’s largest prize purse, and an exciting field of the best professional
triathletes from around the world. What’s more, some 2,300 amateur athletes
participate in the event, competing against each other on the same course as the
professionals.

Why? Harrell says it’s all about establishing a destination event that
supports your health and fitness goals. “Deciding to compete in an event like
the triathlon really challenges you to get in shape. The first step is to
register. Once you commit to the event, you know the date and, importantly, the
amount of time you have to train until your competition. This can be a key
motivator in terms of establishing and sticking to your defined fitness regimen,”
says Harrell.

Life Time Fitness Triathlon Training Courses, tailored for beginners and
advanced triathletes alike, are offered in the months and weeks leading up to
the race. The weekly courses educate people on training schedules, strength and
pace training, and the use of training equipment. Athletes also receive
instruction in swim, bike, run and transition skills, and benefit from the
opportunity to consult with a triathlon coach.

But, if a triathlon seems a bit too daunting, plenty of other similar goals
are well within your reach. For example, consider running in your first five or
ten kilometer race. Life Time Fitness offers 5k Reindeer Run events in several
markets nationwide. The company also sponsors the Life Time Fitness Desert Dash,
an annual adventure race in Nevada, for those seeking even more thrilling
fitness challenges.

What’s important is less about the specific event, but rather, taking
advantage of an event to help you maintain your health, fitness and nutrition
program. So, take the initiative to find an athletic event that sounds fun and
challenging. Then, set your fitness goals and come up with a plan for achieving
them. It’s never too late to pursue a healthy way of life!

For more information about Life Time Fitness health, fitness and nutrition
programs and services, or Life Time Fitness athletic events, log onto
www.lifetimefitness.com or call (866) 321-7575.

Courtesy of ARA Content

How to spot a fitness scam

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How to Spot a Fitness Fraud

“Turn your body into a super fat-burning furnace!”
“Washboard abs in just 5 minutes a day!”
“Exciting new development!”
“Research proven!”

If It Sounds To Good Too Be True, It Probably Is.

How many times have you heard this? Yet, ads and infomercials can be so seductive, you really want to believe the wild claims they promise, so you may be tempted to suspend good judgement and buy into the fantasy. Substandard and fraudulent products hurt more than just your wallet. When a product doesn’t do what it claims to do, you’ll feel let down. This can lower your self-confidence and can even lead you to believe that your fitness goals will never be achieved. This article will help you to identify fitness frauds and give you tips and resourses on so you’ll be able to make better decisions when buying fitness products.

Buyers Beware Checklist

Quackery is not easily detected. Use this checklist before purchasing a product advertised in a mail-order catalog or on TV.

  • Is the product supported entirely by testimonials
  • Is there any controlled, randomized scientific evidence supporting the sales claims?
  • Do the experts associated with the program have the proper credentials?
  • Is the person selling the product believable?
  • Does the promotion use any pseudomedical jargon?
  • Does the promotion boast a secret formula or answer?
  • Do the claims seem miraculous or far-fetched?
  • Is the product appealing to your vanity?
  • Does the suggested use of the product seem out of keeping with the desired outcome (e.g., “just three minutes a day toward slimmer thighs”)?
  • Does the fine print contain any disclaimers?
  • Does the offer include additional free prizes?

    (Buyers Beware Checklist from “Consumerism and Quackery”, IDEA Magazine, May 1998 by Len Kravitz,)

Online Buying Tips

You need to have confidence in the company and product you’re buying online. Does the company have your best interests at heart? If in doubt, search for clues as to their reliability. Do they have a phone number? You may want to call to check them out further. Ask a question by e-mail and see how long they take to respond. Ask the company for independent research that substantiates their claims and promises. You can check out the company on the Better Business Bureau’s Business Report page. Their page states “The Better Business Bureau collects and reports information to help prospective buyers make informed decisions in dealing with business and charitable organizations.”

If In Doubt, Ask An Expert

The media is quick to announce the latest health/fitness discovery, regardless of the source. Unfortunately, this new claim may later be retracted when proper studies are made. But quacks will use (and misuse) questionable data to convince you to buy their product. What should you believe? If you don’t have the time to sort through information dispensed from reputable sources, you should ask an expert. A certified fitness instructor should be able to separate fact from fiction.

The facts about the Atkins Diet and 10 untruths

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Low carbohydrate diets such as Atkins have always been controversial, but with the recent wave of new research and publicity, the controversy is now raging hotter than ever. One headline in the San Francisco Chronicle said that the battle between the low and high carbers had become so heated since mid 2002 that “Knives had been drawn.”

From my vantage point (as a health and fitness professional down in the trenches), it looks more like tanks, artillery and machine guns have been drawn! Tragically, the people being hurt the most by these “diet wars” are not the experts, but the dieters.

After its original publication in 1972, The Atkins Diet was regurgitated in 1992 as “Dr. Atkins New Diet Revolution,” creating a new surge of interest in low carbohydrate dieting. Then, in July of 2002, the controversy reached an all time high when the New York Times Magazine published an essay by Gary Taubes titled, “What if it’s all been a big fat lie?” The article suggested that new research was now proving the late Dr. Atkins had been right all along.

More research in 2003 seemed to corroborate the Taubes story: Two studies in the New England Journal of Medicine in May of 2003, and another in June 2003 in the Journal of Clinical Endocrinology and Metabolism, suggested that Atkins was equally, if not more effective for weight loss than conventional diets – at least in the short term.

With the publication of this new information, Atkins supporters boasted, “See, I told you so,” while their opponents fired back in defense of their high carb, low fat positions. Meanwhile, low carb foods and supplements became all the rage, bread and pasta sales took a nosedive and the wheat industry cried the blues.

With differences in opinion as opposite as the North and South Poles, it’s become unbearably confusing and frustrating to know which weight loss method is best and safest. At the date of this writing, in late 2003, obesity has reached an all time high –AGAIN! According to the Journal of the American Medical Association, 64% of Americans are overweight and 31% are obese, and it’s only getting worse.

Obviously, the popular weight loss methods today – including the low carb diet – are still missing something…but what?

If you’re confused by the whole high carb, low carb thing and if you’re frustrated with your attempts at trying to lose weight and keep it off, then this may be the most important report you will ever read. In the next few minutes, you’ll discover the real truth about low carb diets and a real solution to the problem of excess body fat. Read on to learn the 10 Lies about the Atkins diet and the truth that will set your body free!

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South America’s Yerba Mate Gives All-Natural Energy Boost

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Millions of Americans rely on coffee and sugary drinks filled with calories to get them started in the morning; but thanks to a movement that started in South America, Americans may soon be singing the praises of a different all-natural pick-me-up. Yerba maté, a tea-like beverage that has been popular in Argentina, Uruguay, Paraguay and Southern Brazil for generations, is starting to catch on in the United States.“I like it because it wakes me up without the nervousness and jitters I got from drinking coffee,” says Jamie Rosen, 39, a hairdresser from Scottsdale, Ariz., who was recently the focus of a feature Woman’s World story on yerba maté. Rosen discovered the tea “from a friend who recommended it for my health. After having my son I was not able to drop the weight I had gained and I was not accustomed to the extra weight.”Clinical studies have shown that caffeine-sensitive individuals generally have very positive results with yerba maté, made from the dried leaves of the “Ilex Paraguariensis” — an indigenous holly-like plant that grows wild in South America. Unlike coffee, yerba maté comes equipped with a wealth of nutrients to provide a broad range of vitamins, minerals and antioxidants to the body. Since pre-Colombian times, the native people of Paraguay have gathered the leaves to use them in their folk remedies and as a stimulant and restorative tonic. Yerba maté is widely regarded as an excellent appetite suppressor when consumed 15 to 20 minutes before meals which makes it an effective drink for weight loss. Yerba maté is also credited with improving energy levels and supporting the immune system.

“I have more energy and I’m more alert but without the negative side affects that I get when I use some other energy drinks,” says Rosen. “Then of course there’s the weight loss which has just been wonderful. I’ve gotten creative in preparing my yerba maté. The directions say to serve it hot or cold. In the summer I would put ice and a couple of scoops of the instant tea into a blender and make my own version of specialty blended coffee. I call it Blended Yerba Maté Royale.”Maté is most often consumed in tea bags that come in flavors including chai, vanilla, and mandarin orange. The most flavorful maté is sweetened with stevia, a natural sweetener. Instant dissolving maté is also a convenient and easy way to drink maté.

Traditionally, maté has been prepared in a gourd or mug and sipped through a bombilla (a filtering straw which extracts the most nutrients by pulling the water across the leaves) nestled into the herb. Hot — never boiled — water is poured to the top. The water will cause the leaves to swell and the water at the top of the gourd will look frothy and green, indicating its nutrient-rich properties. The gourd can be refilled five or six times until the green froth is gone, which means the leaves are depleted, and it’s time to refresh the infusion. Yerba maté can also be served cold as a refreshing sun tea.“I drink at least 16 ounces of yerba maté a day and I just love it,” adds Rosen.One of the main distributors of yerba maté tea in the United States is Wisdom Natural Brands, the distributor of Wisdom of the Ancients and La Merced, two major brands of maté. For a free sample call (800) 899-9908 or go to www.wisdomnaturalbrands.com.

Courtesy of ARA Content

Benefits of Flexibility Training

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Flexibility is a joint’s ability to move through a full range of motion. Flexibility training (stretching) helps balance muscle groups that might be overused during exercise or physical activity or as a result of bad posture. It’s important to clearly understand the many benefits that result from a good flexibility program.

Improved Physical Performance and Decreased Risk of Injury
First, a safe and effective flexibility training program increases physical performance. A flexible joint has the ability to move through a greater range of motion and requires less energy to do so, while greatly decreasing your risk of injury. Most professionals agree that stretching decreases resistance in tissue structures; you are, therefore, less likely to become injured by exceeding tissue extensibility (maximum range of tissues) during activity.

Reduced Muscle Soreness and Improved Posture
Recent studies show that slow, static stretching helps reduce muscle soreness after exercise. Static stretching involves a slow, gradual and controlled elongation of the muscle through the full range of motion and held for 15-30 seconds in the furthest comfortable position (without pain). Stretching also improves muscular balance and posture. Many people’s soft-tissue structures has adapted poorly to either the effects of gravity or poor postural habits. Stretching can help realign soft tissue structures, thus reducing the effort it takes to achieve and maintain good posture in the activities of daily living.

Reduced Risk of Low Back Pain
A key benefit, and one I wish more people would realize, is that stretching reduces the risk of low back pain. Stretching promotes muscular relaxation. A muscle in constant contraction requires more energy to accomplish activities. Flexibility in the hamstrings, hip flexors, quadriceps, and other muscles attaching to the pelvis reduces stress to the low back. Stretching causes muscular relaxation, which encourages healthy nutrition directly to muscles; the resulting reduction in accumulated toxins reduces the potential for muscle shortening or tightening and thus reduces fatigue.

Increased Blood and Nutrients to Tissues
Another great benefit is that stretching increases blood supply and nutrients to joint structures. Stretching increases tissue temperature, which in turn increases circulation and nutrient transport. This allows greater elasticity of surrounding tissues and increases performance. Stretching also increases joint synovial fluid, which is a lubricating fluid that promotes the transport of more nutrients to the joints’ atricular cartilage. This allows a greater range of motion and reduces joint degeneration.

Improved Muscle Coordination
Another little-known benefit is increased neuromuscular coordination. Studies show that nerve-impulse velocity (the time it takes an impulse to travel to the brain and back) is improved with stretching. This helps opposing muscle groups work in a more synergistic, coordinated fashion.

Enhanced Enjoyment of Physical Activities
Flexibility training also means enhanced enjoyment, and a fitness program should be fun if you want to stick with it. Not only does stretching decrease muscle soreness and increase performance, it also helps relax both mind and body and brings a heightened sense of well-being and personal gratification during exercise.

As you can see, flexibility training is one of the key components of a balanced fitness program and should be a part of your exercise routine. Without flexibility training, you are missing an important part of overall health. Flexibility training provides many important benefits that cannot be achieved by any other exercise or activity. Good luck: I hope you enjoy all the wonderful benefits of an effective flexibility training program.

By Chad Tackett, president of GHF

Which Pilates is Which

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Authentic Pilates

The Pilates Guild is dedicated to the preservation of Pilates in it’s purest
form the way it was taught by Joseph himself.

Contemporary Pilates

While Pilates was undoubtedly a man ahead of his time, the science of exercise has evolved
throughout subsequent decades. Contemporary adaptations of Pilates’ principles
have emerged, leveraging advances in physical therapy, spinal research,
biomechanical principles and anatomical understanding to ensure each exercise is
performed with optimal safety and results in mind” – quote from Prime Time
for Pilates by Moira Stott-Merrithew with Catherine Komlodi and Alison Hope.
Modern Pilates

Unlike the traditional method, which focuses on constantly holding in the lower abdomen and
on extremely effortful movements, modern Pilates is firmly based on the
functional movement possibilities of the body. The exercises in this book are
influenced by developments in therapeutic massage, osteopathy, and the
Feldenkrais method, Butoh (a Japanese performance art developed in the 1950s),
and ante- and postnatal work. With easy-to-understand diagrams, drawings, and
photos, it provides exercises for maintaining good posture, fitness, strength,
grace, flexibility, and freedom from injury” – quote from the Publishers of
Modern Pilates by Penelope Latey.
The differences:

In the book Return to Life through Contrology, (edited, reformatted and reprinted by Presentation Dynamics Inc): Joseph wrote the following; and in italics modern or contemporary Pilates suggests:

Open Leg Rocker: “Roll” over backward trying to touch mat or floor with toes -roll over only onto the top of the shoulders your head should never touch the mat.

Many exercises suggest that knees should be ‘locked’ – not locked

Double Kick: Thrust chest out with head thrown back as far as possible… – a long neck, centered and held steady

About the spine: “be sure wherever indicated, to keep your back full length always pressed firmly against the mat or floor” – respect the natural curves of your spine.

The Seal: “press soles and heels firmly close together pointed inward”
– heels together, attracting ankles together.

Maybe these examples don’t sound so different, not different enough to matter anyway. But there are differences and that’s something to remember – you decide which you prefer.
Yogalates: A fusion of the ancient discipline of yoga with the modern Pilates techniques, the exercises mix both disciplines to develop core strength, help tone muscles, increase flexibility and reduce
stress. Yogalates is trademarked by Louise Solomon.

“Expand your Self, move gently and celebrate the many possibilities which the union of Yoga and Pilates will reveal. Through the comparison of breath, core strength and inner spirit, discover new sensations through familiar movement. Awaken your self, enliven your lines and brighten your Yoga/Pilates experience. – the pilatescenter.com

Yogilates: (book) Integrating Yoga and Pilates for Complete Fitness, Strength and Flexibility by Jonathan Urla
The Pilates Method / The Method: a name coined first by The Physical Mind Institute in Santa Fe (they have subsequently moved to New York) to represent the traditional Pilates exercises when the law suit was ongoing and the “P” word couldn’t be used.

Pilates with Chi: (book) combining Pilates with the eastern influences of Chi

PowerHouse Pilates ™: provides a fitness approach to Pilates education, founded by Marci Clark and Christine Romani-Ruby in an effort to make Pilates education easily available for fitness professionals.

Also a book by Lynne Robinson “Body Control 5 – Powerhouse Pilates with Lynne Robinson” and Mari Winsor “The Pilates Powerhouse”

For a leaner stomach, exercise and get good nutrition

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How do I get a lean stomach?
Best results are exercise, and menu planning for nutritional benefits. Each person is different, and needs a specialized plan to eat certain foods, especially for allergies.

Exercise should include abdominal muscle strengthening: contracting your stomach muscles for strong “abs,” and optimal pelvic area for circulation. This is called the abdominal crunch. To accomplish this, lie down in a horizontal position, bend your knees, and place your feet flat on the floor. Roll your upper body forward, contract your stomach muscles, and release after holding for a count of 15 or 20, then let go. Repeat as many times as possible, being sure not to push hard beyond your ability. Start slowly and steadily build up. Make this a daily routine.

Lift your shoulder blades off the ground, hold the pose, contract your stomach mus cles and lower yourself slowly. Repeat this three or four times, gradually building up. Most exercises need to be done every other day for the rest of your life.

Get a bicycle with a comfortable, padded seat and start moving your legs vigorously.

Ride around our beautiful island and take note of the beautiful scenery as you are increase your circulation. For beginners, take it slowly to start and you will reap your rewards. It is advisable to consult with your doctor before embarking on any exercise program.

Ask your nutritionist about high energy foods that will help you build muscles and strength. Remember, it takes work, time and your patience for as much as several months to achieve optimum results.

Best results using Strength training

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Whether you are a beginner at strength training (also referred to as weight training or weight lifting) or one who is already advanced, needing alternate exercises to add variety, increase intensity or overcome a frustrating plateau, a Strength Training program will help you develop your own program step-by-step, educating you in the safest and most effective ways to strength train.

Many people don’t realize the numerous benefits of a sound strength training program: increases in muscle size (if desired) and tone; increased muscle, tendon, bone, and ligament strength; increased physical performance and appearance; improved metabolic efficiency; and decreased risk of injury. A good Strength Training program provides clear explanations, exercise instructions, video demonstrations, and customized strength training programs that will allow you to achieve the results you desire.

A good pump achieves muscle growth

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For bodybuilding and physique athletes, the pump is of substantial importance and is something to be sought. For strength athletes, the pump is much less significant. If it’s experienced at all, it’s a by-product rather than something sought directly. Regardless of your reason for training, progressive overload, not pump, should be the primary factor used to judge the effectiveness of your workouts.

The pump is the short-term sensation you experience during training when your muscles fill up with blood faster than the blood can leave the area, making the muscles appear fuller and larger. It’s a tight, swelled feeling, often accompanied by an increase in vascularity. Pump workouts generally involve medium (8-12) or higher (13-20+) repetitions, supersets/trisets/giant sets, and/or brief rest intervals between sets.

You’ll hear some strength coaches and functional training experts knock pumping workouts because they claim pumping is cosmetic only and emphasizes “form over function.” That may be true, however, if you’re interested in bodybuilding or physique development, then maximum pump can be very beneficial.

Most bodybuilders and even most exercise physiologists would agree that workouts that produce maximum pump can provide up to 20-25% of the increase in muscle size. This comes from sarcoplasmic and mitochondrial hypertrophy and increased capillarization. However, the pump has virtually nothing to do with increased myofibrillar hypertrophy – the actual fiber growth that’s responsible for 75-80% of the increase in muscle size. That type of fiber growth comes only from heavy training, which produces little, if any pump. Sarcoplasmic hypertrophy looks good and is beneficial to bodybuilders, but you do tend to lose it more quickly with de-training.

In his book, The Encyclopedia of Modern Bodybuilding, Arnold Schwarzenegger pointed out another benefit of the pump, the psychological effect. It feels good and is very satisfying to watch your muscles swell up and see the veins bulge right before your eyes in a matter of minutes. Arnold wrote, “When you are pumped up, you feel better and stronger, and it’s easier to motivate yourself to train hard and achieve a high level of intensity. Sometimes you will walk into the gym and feel tired and lazy but you will get a fantastic pump after a few minutes of work and suddenly feel strong and energetic.”

A good pump can be a good indicator of an effective workout from a bodybuilding standpoint. The late bodybuilding guru and trainer of the stars, Vince Gironda, taught that a workout taken to maximum pump and then stopped before the pump began to subside was the optimal volume, tempo and duration:

“My own method would be to exercise until I noticed a pump loss,” said Vince. “I would then check back the number of sets and reps required to achieve this effect (noting the tempo and the amount of rest between sets). In this way I was able to calculate my personal exercise level.”

As important the pump might be for bodybuilders, the criteria that’s MUCH, MUCH more important than pump is PROGRESSIVE OVERLOAD. Nothing is more important in bodybuilding or strength training than progressive overload. This means you must beat your previous workouts and increase the amount of weight you use in a slow, steady and systematic fashion.

Remember something, you can get a pump by dropping down on the floor and doing a few sets of push ups, but that doesn’t mean you are going to get permanent gains in muscle size.

Some of the best gains I have ever achieved came from combining heavy strength workouts using a 5-6 rep max on basic exercises, with maximum pumping methods such as supersets, short rest intervals and medium-high reps.
I also believe that pump workouts combined with strength workouts give the muscles a more “polished” look than low rep strength workouts alone. High rep workouts alone do little more than flush blood into the area worked and contrary to popular belief, high reps do NOT get you “ripped.”

The “ripped” look is mostly a matter of low body fat, but if body composition is equal, the trainee who has done both types of training will usually have a more “finished” look to his or her physique than the trainee who only does low reps with heavy weight. If you look at powerlifters and strongmen, you’ll notice that even the ones with low body fat lack the polished look that competitive bodybuilders possess.

So if you’re a strength athlete, then don’t measure your workout effectiveness based on pump. Focus on heavy weight and progressive overload. If, on the other hand, your goal is bodybuilding or physique development, then strive for BOTH pump and progressive overload for best results, but realize that pump alone is never going to cut it.

By Tom Venuto, CPT
GHF’s Fat Loss Expert