5 MYTHS YOU NEED TO KNOW ABOUT
5 MYTHS YOU NEED TO
More muscle. Less fat. If these are the things you want, then don't let the following myths stand in your way of achieving them.
Below, we replace 5 bodybuilding-related myths with the truth to set you free.
MYTH #1: The newest supplements are always the best.
TRUTH: "Old" can be your quickest path to success.
The newest supplements are typically the least tested. In contrast, it's fair to say that a product that has been sold for several years and used by thousands of consumers probably has a reasonable track record of delivering results.
Consider 7-Keto MuscLean. It was released to the public in 2003 and has been used by thousands of natural physique athletes and others to drop weight (body fat) and achieve peak condition. Its flagship ingredient, 7-Keto, has been tested in numerous clinical trials and been granted 5 U.S. patents for its effects on weight loss.
There's a reason we haven't changed the 7-Keto MuscLean formula in 16 years: It works as good as ever.
MYTH #2: You need to take a pre-workout supplement loaded with caffeine or other stimulants to have a good workout.
TRUTH: Moderate doses of caffeine have a better track record of success than higher doses. Caffeine-free pre-workout formulas can produce fantastic benefits.
The two things you usually need to have a good workout are strength and stamina. Strength is required to lift sufficiently heavy weights. Stamina is required to work out at a sufficiently fast pace without feeling "gassed".
Caffeine is the world's most popular central nervous system stimulant, and certainly the most studied. Does it increase strength and stamina? In some, but not all studies, caffeine has been found to increase strength at high doses, such as 6 mg/kg body weight. That's just under 500 mg of caffeine -about 5 cups of coffee- for a 180-lb male. Not surprisingly, the frequency of side effects is greater when ingesting such high doses.
Where caffeine really shines is in increasing alertness and generally "getting you in the mood" to work out. These benefits are achieved at more moderate doses, such as you'll find in Fast-Up.
If caffeine isn't your thing, reach for Up-Lift. It contains nutraceuticals like tyrosine, arginine, citrulline, and beta-alanine that work naturally with your body's biochemistry to intensify your pumps and "mind to muscle" connection, without stimulants.
MYTH #3: If you eat any more than 30 grams of protein in a meal, you are wasting your money.
TRUTH: Extra protein consumed in a meal can actually boost your metabolism and help protect you from weight (fat) gain.
Physique athletes largely eat protein to help build and preserve muscle tissue.
To build muscle, your muscle cells must build, or synthesize, protein. This process is known as muscle protein synthesis. A number of studies provide evidence that muscle protein synthesis is stimulated maximally by lifting weights and then eating roughly 20 grams of high-quality protein afterwards. This is equivalent to consuming 1 serving of Ultimate Muscle Protein (UMP), Muscle Provider, or Provosyn.
For the sake of example, let's say you work out and then drink a protein shake made with 2 servings of Provosyn. Will the second serving go to waste? Far from it. Here are two chief reasons why:
(1) There are many other tissues inside your body besides muscle. These tissues, too, must synthesize protein.
(2) Much of any protein not used for protein synthesis can be converted into glucose, a.k.a. "blood sugar". Glucose is your body's preferred fuel. Interestingly, the process of converting protein into glucose itself burns fuel, principally fat. This is why eating a diet higher in protein can be protective against weight (fat) gain.
Human beings eat three main, or "macro" nutrients: protein, carbohydrate, and fat. Scientists who study the effects of dietary protein on the body say that it is a great "caloric ballast". What they mean by this statement is that, if you are going to eat something, protein is a good choice. That's because it helps build and preserve lean muscle, and boost your metabolism, more than you could ever accomplish by eating carbohydrate or fat.
Before we put Myth #3 to rest, we have to share one more critical piece of knowledge with you. Building muscle isn't a one-time event; it's a process that must be repeated over time. Studies provide evidence that muscle protein synthesis can be stimulated maximally roughly every 4-5 hours. For maximum muscle building success, it's probably a good idea to space out your protein feedings by about the same amount of time.
8:00 AM: Morning workout
9:00 AM: Protein shake (1-2 servings of UMP, Muscle Provider, or Provosyn)
1:30 PM: Lunch (including protein from lean meat or fish, for instance)
5:30 PM: Dinner (same)
9:30 PM: Protein shake
MYTH #4: Eating at night will make you fat.
TRUTH: Only if you eat too many calories overall, can you get fat. It doesn't matter what time of day you eat them.
The author of this article, who is also a member of the Beverly research team, routinely eats a hefty portion of leftovers or two large bowls of cereal (often topped with vanilla Muscle Provider) before going to bed. He does this practically every day and maintains a lean, muscular physique. What's his secret? He doesn't have one. He simply doesn't eat too many calories over the course of the day.
Some people have good reasons for not eating at night. If it's done too close to bedtime, they have disturbing dreams, or difficulty sleeping. However, if you're avoiding eating at night because you think it will make you fat, think again.
As long as you don't eat too many calories overall, you can eat them whenever you like. For reasons explained above (Myth #3), we think it's a good idea to eat a protein-containing meal every 4-5 hours.
MYTH #5: Pre-workout supplements aren't useful for cardio.
TRUTH: What works great in the weight room also frequently works great for cardio.
Users of Fast-Up, Up-Lift, Muscle Synergy, and Creatine Select tell us all the time: They love the way these products help them perform during cardio workouts. They have more "kick" in their step, which makes it easier to burn calories and melt off body fat quickly.
As stated above, the two things you usually need most to have a good workout are strength and stamina. Running on the treadmill or climbing stairs requires that your muscles generate force, which is the basis of strength. Granted, the forces aren't as high as those required during the typical weight-lifting workout.
On the other hand, when you do cardio, your muscles generate force for extended periods of time, much longer than the typical weight-lifting set. We're talking minutes versus seconds. So, you still need strength and stamina, just a different balance of each. Ingredients in all of the Beverly products listed above can enhance this balance. The result: You'll find it easier to work harder. This translates into more results in less time.