Legends in the gym, how many do you know?

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As it is not yet a well-regulated sector in terms of certifications and studies by the technical staff, legends are often encountered in the gym that contrast even with the simplest laws of physiology, nutrition and training theory.

Unfortunately, it is precisely some pseudo-instructors who gave birth to these legends in the gym.

The muscle pain present the day after an intense workout is due to lactic acid.


Perhaps the mistake you hear most often, nothing more inaccurate. The disposal of lactic acid accumulated during exercise takes place in a much more limited period of time (between 20 minutes and 2-3 hours). This period varies from subject to subject and mainly depends on the degree of training and the type of refreshment (for example, adequate cool-down causes a faster disappearance of lactate from the body).gym
Muscle pain is actually due to microtrauma of the myofibrils, to an increase in blood and lymphatic activities, with consequent sensitization of the areas, and to the consequent post-contractile inflammatory processes.

Specific exercises for ‘low abs’


Enough with this division! The lower abs simply: DO NOT EXIST and this is also one of the legends in the gym.
The rectus abdominal(muscle mistakenly split up and down) is actually a single muscle. Many of the exercises that should involve the ‘lower abdominals’ actually involve movements that often stimulate the ileus-psoas, proving, as well as useless, often harmful. 

The Cleo-psoas is a muscle formed by the iliac muscle (with proximal origin on the lumbar vertebrae) and the large psoas (originates from the inner face of the iliac bone); the two ends converge inferiorly in a single insertion on the lower trochanter of the femur. Its excessive shortening is the basis of hyper-lordosis situations. To avoid involving the iliopsoas, in exercises from the supine position it is for example wrong and harmful to start with the lower limbs close to the ground, instead, it is correct to maintain an angle of 30 ° or higher.
Therefore, it is impossible to involve with only one exercise the upper or lower part of the rectus abdominis.

The only way to lose fat is running, weights are not


necessary First of all, it should be noted that the approach with running on a treadmill must be gradual, for a beginner or obese person it would be better to start with an aerobic activity moderate intensity, which is able to last for a long time. The optimal working range, moreover, to lose fat mass, is between 60-70% of the maximum heart rate, as the use as an energy source of lipids increases with the duration of the work and decreases as the intensity approaches at maximum oxygen consumption.
It is evident that to maintain this intensity for at least 20-30 minutes, a brisk walk is generally sufficient. As for weight training, it obviously plays a fundamental role in increasing lean body mass and consequently in the basal metabolic rate which accelerates the energy consumption of fats.

The instructor suggests a strong restriction of carbohydrates for weight loss.


Before starting a diet, it is always advisable to carry out both an accurate medical examination and specific analyzes. Only a specialized doctor is authorized to prescribe diets, an instructor, when qualified, is required to give you important advice on adequate eating habits and a correct lifestyle.
The negative aspects of a low carbohydrate diet? It causes a rapid depletion of glycogen reserves with consequent negative repercussions on training and also reduces the lean mass due to the increased protein catabolism.

You have to try this card, it’s miraculous, look at how it worked for me!


There are NO workouts or miraculous cards, there are solid scientific bases that must be applied to the specificity of each individual.
You have to become culture about it and adapt every decision and road to your body, listening to it, and getting help from professionals in the sector so as not to waste time on the way but also to not have damage.

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