Fiction and fact
 

Fiction: Losing weight means losing muscle .


Fact : Losing muscle while losing weight can be minimized and even overcome by many tecniques. for example increasing protein intake and doing moderate cardio rather than hours of intense cardio.

Fiction: Training heavy all the time and performing extremely low reps is the only way to grow and gain muscle.


Fact: Training heavy is crucial for gaining muscle, but if used all of the time your muscles will get bored and become accustomed to this type of training which will slow the growth process or even stop responding. Special techniques are used to shock your muscles and make them grow beyond what they currently are

Fiction: Performing chest exercises with high reps will spot reduce the fat covering your pecs.


Fact: Spot reduction is impossible. The only way to reduce the fat covering your pecs, is by doing cardio and losing weight. Doing high reps with any part of the body will not focus on reducing the fact covering that special place but rather reduce the fat from the whole body

Fiction: You change the peak of your biceps or the shape of your triceps by doing certain exercises.


Fact: You can't change peak of your biceps or the shape of any muscle by training, the shape of your muscles is already been determined by your genetic blue-print. But what can you do is emphasize stress on certain parts of a muscle; for example training incline press for you upper chest and decline press for your lower chest, or by focusing on one head of your biceps rather than the other.

Fiction: Protein is not that important in order to build muscle mass and have a lean body.


Fact: Protein is a macronutrients responsible for muscle tissue growth and repair. Without enough protein in your diet it doesn't matter how much hard your train and even if you are on anabolic steroids, no muscle growth will occur because a key essential (protein) is not present in the body in enough quantities in order to be synthesized and be used to build muscle mass. So without enough Protein, don't even dream of having a lean and muscular body.

Fiction: To lose weight you should do hours of intense cardio and increase your sets repetition.


Fact: Performing too much cardio will put your body in a catabolic state and burn muscle along with fat. Moderate cardio is the key to a success in losing fat and maintaining precious muscle mass. Moderate reps and sometimes even low reps can also help maintain muscle while you are trying to lose weight