10 Best Body Weight Exercises For Weight Loss

Who Should you Trust?

Don Meyer, a famous basketball coach, once said: It is always easy to do right, when you know ahead of time what you stand for. I love this quote and this is why I considered it important to write this chapter. Ever since I started Homemade Muscle, I try to keep it supported by the latest developments in exercise and nutritional science. I have the fortune of being surrounded by very intelligent people who help me stay up to date with everything. At the same time, I spend every day studying and also filtering everything through experimentation in my own laboratory – my body.

It is always easy to do right, when you know ahead of time what you stand for Personal Results Are Good But Not Enough

I have put hundreds of training hours in this project and my personal results show that I practice what I preach. Still, keep in mind that someone’s personal results are not enough to put your faith on. You shouldn’t trust someone who uses solemnly personal experience to back up his opinions. There are numerous people in the fitness community who do this and the information they spread is to some extent (if not to a great extent) wrong. Many of them just have amazing genetics or use illegal substances such as steroids. Unfortunately, this does not mean their information will apply to the average Joe. As shown in studies people using steroids can get better results than people who exercise, sometimes even if they don’t exercise at all! Of course it’s a good sign that the person you trust has an analogous image to what he is preaching. I am a bigger fan of people who practice what they preach and have the results to show for it. But, that alone, should not be a reason for you to put your faith in him. There are some incredible coaches out there who look like they don’t even lift due to crappy genetics. This becomes their personal reason and motive to become so passionate about finding the best way to supplement their efforts through solid knowledge.

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If you want to be a proper coach and trainer, personal experience cannot be your only reference point. The fitness world is a wild jungle filled with deception, self-proclaimed gurus with God complexes, pseudoscience and scam artists. For those of you who are fitness and health enthusiasts and want to avoid being victimized, as I’ve often been in the past, I have included some guidelines that can help you avoid these pitfalls.

Science is Good But Not Perfect (yet)

Science is for sure the best place to start in this crazy world but…it is not perfect. When it comes to exercise and fitness, studies performed in universities have limitations. For example, when it comes to basics of strength training like ideal repetition ranges, or how many sets should an advanced trainee do; this area of research is hindered with difficulties in comparing studies. For example, the testing groups used are quite small, and in many cases they might even be undergraduate students who either are beginners in strength training or even subjects completely untrained. Due to this, the newbie gains effect can interfere with the study, producing biased results. The newbie gains effect is the phenomenon of adding muscle and strength in a faster rate when you are a beginner in strength related training. This also happens, to a great extent, regardless of how optimum the training program that is being utilized. In addition, men around the age of 18 might still be developing and therefore their hormonal profile will be a lot more optimum for muscle growth than someone in his forties.

On the upside, we live in a great time for exercise science. Breakthrough studies are being performed on topics (such as the recent study on ‘Recommendations for Natural Bodybuilding) by great people like Brad Schoenfeld & Alan Aragon who are some of the people leading the movement towards evidence-based information in nutrition and exercise science nowadays. Research is gradually starting to focus more on trained populations. The more of these studies accumulate, the more of a solid ground there is to make clearer conclusions. No doubt, these are very interesting times for evidence-based fitness. And even though there is not enough science based on bodyweight exercise, I will do my best to integrate these two (bodyweight exercise and weight-lifting science) in the best possible way.

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