| Trends in the fitness world are in a constant state of | | | | Comparing yourself to others in order to "bulk up" is a |
| ebb and flow. Just in the past five decades, fitness | | | | bodybuilding myth that can put unrealistic pressure on |
| trends have gone from bodybuilding with Jack Lalanne | | | | the individual, say experts. In bodybuilding there will |
| (in the '60s), to jogging (in the '70s), to aerobics (in the | | | | always be another who is larger, stronger, leaner and |
| '80s), to body sculpting in the 90s. Today's fitness | | | | more muscular. |
| trends are a combination of the old and the | | | | The only type of comparisons that are worthwhile, say |
| new-combining these past favorites to develop a | | | | experts, are the comparisons that you make with your |
| totally new fitness style (strength training with | | | | own past fitness achievements. By measuring your |
| aerobics). But these ever-changing fitness trends have | | | | own progress, and resolving to make the necessary |
| caused much confusion (and many myths) about | | | | adjustments to gain musculature, lose body fat, and |
| which forms of exercises are optimal for obtaining | | | | tone your physique, you will see continuous |
| ultimate fitness. This confusion is particularly evident in | | | | improvement in both your appearance and confidence |
| the amount, and nature, of the bodybuilding myths that | | | | levels. |
| have been propagated over the years. | | | | 4. You Can Never Work Out Too Much |
| The Origins of Bodybuilding Myths | | | | This is a common bodybuilding myth. Many believe that |
| Bodybuilding is a fitness arena wherein many "experts" | | | | if they work out for several hours a day, every day, |
| routinely spar in an effort to draw adherents to their | | | | they will achieve better results. Actually the opposite |
| programs and money to their pockets. To that end, | | | | can be true. The muscles need time to rest and repair |
| thousands of books, videotapes, and infomercials | | | | in between workouts. Failing to provide the muscles |
| about bodybuilding have flooded the market over the | | | | with an opportunity to rest-commonly called |
| years, much of which offers conflicting information. | | | | "over-training"-can cause stress and injuries. |
| Consequently, a fair number of bodybuilding myths | | | | Furthermore, muscle building will be inhibited. |
| have emerged over the years. | | | | 5. It's Impossible to Build Muscle Without Supplements |
| But while mythological figures like Hercules may be | | | | This is one of the many bodybuilding myths that have |
| archetypes that many bodybuilders strive to emulate, in | | | | been spurred by advertising revenue. Many |
| the real life world of bodybuilding, there is no room for | | | | supplements with purported bodybuilding benefits have |
| mythology. Here we will attempt to debunk some of | | | | been publicized and promoted on television and in |
| the more pervasive bodybuilding myths and along the | | | | magazine ads, on store shelves and at gyms. It is easy |
| way attempt to separate fact from fiction. | | | | for one to believe, therefore, that supplement usage is |
| 1. The Right Program Brings Immediate Results | | | | mandatory for successful bodybuilding. However, this is |
| Building muscle is a gradual process. Despite | | | | simply not true. There are very few supplements that |
| much-publicized merchandising claims to the contrary, | | | | are specifically designed to yield results in terms of |
| there are no miracle supplements or machines that will | | | | building muscle, enhancing endurance without |
| bring immediate results. | | | | dangerous side effects and decreasing recovery time. |
| Rather, if one wants to achieve bodybuilding success, | | | | Such supplements are expensive, but well worth the |
| one should develop realistic expectations, say experts. | | | | expenditure for those committed to optimal health in all |
| For example, if the goal is to gain muscle mass, start | | | | areas.l |
| with the simple goal of gaining just one pound a week. | | | | The bottom line is that one should not simply rely on |
| If the goal is weight loss, do not expect to lose more | | | | dietary supplements to do the work that is the |
| than two pounds of fat per week (otherwise, what is | | | | province of good nutrition and exercise. |
| lost is likely to be muscle as well as fat). | | | | 6. Nutrition Doesn't Matter as Much as the Workouts |
| Though these realistic expectations may seem to be | | | | There is a saying in the fitness community that "great |
| ponderously slow for those who wis to see immediate | | | | abs are made in the kitchen, not the gym." While this is |
| results, experts say that they work to change the | | | | indeed a truism for a reason, there are specific |
| body's composition and that such change does | | | | exercises that will yield muscle development which is |
| not-and cannot-occur overnight. | | | | revealed once extraneous body fat is lost. |
| The important quality to have, say experts, is that of | | | | Proper nutrition for bodybuilding means eating small |
| dedication and commitment. Expect to see the | | | | meals, five or six a day and keeping those meals both |
| changes emerging gradually over a period of months. | | | | lean and healthy. That means minimizing |
| 2. Consistency Is Not as Important as a Good | | | | carbohydrates, processed foods, and refined sugars |
| Workout | | | | while ensuring a sufficient intake of lean protein and |
| Consistency is one of the most important components | | | | healthy fats. In addition, high-quality meal replacement |
| for long-term success (or short term failure) in | | | | powders can provide a balanced diet of lean protein, |
| bodybuilding, say experts. No matter how brilliantly | | | | fiber, and vital micro nutrients that are so important to |
| designed the diet and workout program might be, they | | | | successful bodybuilding. |
| are of no consequence if not practiced regularly. Even | | | | The End of Bodybuilding Myths |
| a weak workout program practiced consistently will be | | | | The secret of bodybuilding success is not a mystery |
| more effective than the best-engineered workout | | | | nor is it a myth. While not everyone can become a Mr. |
| performed inconsistently. | | | | (or Ms.) Universe contestant, it is no bodybuilding myth |
| 3. Comparisons with Others' Bodybuilding Success | | | | that with hard work, diet and discipline one can obtain |
| Brings Results | | | | one's bodybuilding goals. |