Myths about lifting weights!

1-I cant lift weights every days!

Wrong- Those who lift weights every days, divide their trainings into body parts!

2-Lifting weights causes varicose veines.

Wrong. Some kind of trainings can help to fight varicose veins!

3- Children can not lift weights!

Wrong. Today there are specific trains for children!

4- The much protein, the biggest muscles!

Wrong. Our organism can only absorve a little percentage of protein!

5- We need to change the training, so the muscle wont accustom to the training.

True. We need to adjust the weight periodically .

6- We need to wait 3 months to see results!

Wrong. Some results are visible after 2 weeks!

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Motivational Video - I am a champion

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How to squat in the perfect form!

Today i bring you a video made by strong lifts that teaches you the best technique to squat.
See this and learn.

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How to stay motivated!

Some people start doing exercise but after some days they quit. So how can you stay always motivated?

1- Get a partner
This is the most important thing because if you are committed with somebody "YOU MUST NOT FAIL".

2- Trace realistic goals
Dont dream to loud, you need hard work to stay fit fast and strong.

3-Get yourself new clothes.
When you reach your goals(lose weight, gain weight) buy yourself new clothes for your new weight as a reward!

4- Dont stick always to the same kind of training.
Do what work for you, not what work for the others, if you see results(more strength ,more size, less weight) you'll stay motivated!

5- Do a cheat meal every week.
If you do a cheat meal, you will increase your metabolism and you will have less cravings!

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How many reps should I do ?

One of the first things that people ask is :" How many reps of each exercise should I do?"

Well the answer is: "It depends!"

It depends on what your objectives are.

If you want to gain strength but not size(sarcoplasmic mass) you should do 1 to 3 reps.

If you want to gain strength and some (not much) size you should do 3 to 6 reps.

If you are only concern about size you should so 6 to 15 reps.

That info you should only use when you practice weight lifting for some time. If you are new to weight lifting the best you can do is search some good beginner program and do it until you understand the concepts.If you still have doubts please get a copy of Visual Impact which I know is the best Fitness program.

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Why women should lift weights?

A lot of women don't want to do weight lifting because they think they will become like this :

well i'm sorry to disappoint you but that is not (naturally ) possible. All women should lift weight for this reasons:

1- you will become physically stronger.

2- you will burn more calories so your levels of body fat will stay low.

3- you will gain strength without bulk, unlike men, women dont gain size with strength training because they have 30 times less hormones.

4- You will reduce your osteoporosis and other diseases(diabetes, heart attack) risk.

5- You will improve your attitude and fight depression.

6- and last but not least:

you will become like this:

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How to gain Weight?

So you are too thin and want to gain weight? There are some things you can do that will put you on weight fast!

1- Eat more calories.

Remember the Law of energie balance ? So you have to eat more than your body need. Start counting the calories that you consume during a normal day and then add 500 cal and try eat more 500 calories day during 2 weeks, if you dont see results add more 500 cal and try it 2 more weeks. Always prefere good foods, dont eat junkie.

2-Start Lifting

If you start consuming more than your body spends, you'll become fat and you want to gain weight from lean mass! You need to lift weights 3-4 times a week, preferably a strength training(like this), focus on strength because size will follow. If you are getting stronger and stronger I can assure that you are gaining weight.

3- Eat Healthier

Cut the bad fat always go for "good fats".Yes you want to gain weight, but you don't want to gain weight in form of fat. Cut out the candys and the McDonalds food!

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Understanding what you eat. (Part I)

So we all talk about calories but, if you were telled to explain to somebody what a calorie is, what would you say? Right you dont know.
The best way to begin is with the definition of a calorie: The technical definition of a food calorie (kilocalorie) is the amount of heat required to raise 1 kilogram (1 liter) of water 1 degree Celsius.
The word “calorie” is used interchangeably to describe the amount of energy in food and the amount of energy stored in the body as adipose tissue (body fat) and glycogen (stored carbohydrate). For example, a donut contains about 210 calories and a 25-minute jog on the treadmill burns off about 210 calories.
Note that when we speak about burning body fat we are talking about releasing calories from our body, burning them to fuel our activities.
So that leads us to the Law of energie balance:

The Law of Energy Balance:

To lose weight, you must burn more calories than you consume each day.

To gain weight, you must consume more calories Than you burn each day.

But if your looking for the best diet out there you should check the Mike Geary, aka 'The Nutrition Watchdog' Diet. It's the best Diet ever

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Gain Muscle or Lose weight?

All the begginers have the same in mind. I will enter in a gym to burn fat and gain muscle! But how to do that?
Well I'm really sorry to inform that unless you have the Usain Bolt genetics you wont be able to do that.

You can do that but in different phases and the explanation is pretty simple. You have to be in caloric deficit to lose fat and to gain muscle you need to consume more calories than the ones that you spend.

Ok so lets go see the phases!
I recommend you to first loose weight, so if you're new go check our weight loss diet and do our full body workout and after the weight training do some steady state cardio (you dont need to do HIIT cause your heart rate level is high from the weight training.


Ok you are already skinny so what should you do? First of all you will cut on cardio. Second you will do our hypertrophy training to increase the sarcoplasmic mass, and you will do our bulk diet!

So you are now bulky and want to reduce the max body fat and increase the muscle density and tone!
Well do our max density and muscle tone training 5 times a week, do our cutting diet,and you can do 20 min of HIIT with 30 min of steady state cardio after the weight session!

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Welcome

Hi and welcome to Fit,Fast and Strong. In this website you will learn how to train, how to increase your strength, how to inscrease your stamina and how to be your best.

Dont expect that this is too easy but after your training you can go home and say : "Mum, I'm a true man !"

Be Fit, Fast and Strong.

C ya!



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