The fitness industry is watered down with a misuse of words that can mislead even the savviest of fitness connoisseurs. Here are a few facts regarding your muscles:
1: You cannot flex, sculpt or firm up fat. You can build muscle and lose fat. Toning is a matter of losing fat and building muscle. Sculpting is an embarrassing term. What are you, a clay artist?
2: Firming up is analogous to toning. You can only “firm” muscle by strength training.
3: A muscle only grows or shrinks. You can’t change its shape. The shape is dictated by your DNA.
4: A muscle by itself is already toned. You can’t see the tone because of that layer of fat covering it.
5: If you want to see muscle definition you have to shed fat.
6: You can not lengthen a muscle. Your muscles will never get longer. They are as long as they will ever be.
7: Muscle tissue is three times more efficient at burning calories than fat. This is why possessing more muscle should be a training goal for most people. More muscle = more calories burned = less fat = being more fit looking. Simple goals and simple math.
8: Where did the strength go? By the age of 65, individuals who haven’t engaged in exercise on a regular basis may incur a decrease in their muscular strength level by as much as 80 percent.
9: Extra protein will not enhance your efforts to build larger muscles. Your body is unable to store extra protein. If you consume protein in excess of your caloric and protein needs, any extra protein will either by excreted or converted and stored as fat.
10: Be the best you can be, nothing more and nothing less. Strength training should not be a contest against anyone else or yourself. If you focus on the competitive aspects of how much you lift, you increase your risk of either being injured or getting discouraged with the results of your efforts. The guiding principle to which you should prescribe is “to do your best and leave the rest.”
We are still accepting sign-ups for the Better Body Bootcamp. Your rate will be prorated relative to the remainder of weeks. Sign up by Oct. 31, to receive the discounted “Anniversary Rate” membership special.
The second annual Tim’s Turkey Trot will be held on Thanksgiving Day. The 5-mile run/walk starts at 9 a.m. at Leverage Fitness Studio. Call Leverage at 570-338-2386 for details or to register.
Tim Hlivia is a trainer at Leverage Fitness Studio. Need help getting started on fitness? He will be happy to take the time and sit down with you and talk. 570-338-2386.