{"id":10817,"date":"2011-03-13T23:12:44","date_gmt":"2011-03-13T23:12:44","guid":{"rendered":"http:\/\/www.intouchrugby.com\/magazine\/?p=10817"},"modified":"2011-03-13T23:12:44","modified_gmt":"2011-03-13T23:12:44","slug":"jamie-burke-blog-4-lets-dispel-the-myths-about-strength-and-conditioning-training-includes-1000lb-squat-video-coaching-diary-notes","status":"publish","type":"post","link":"https:\/\/www.intouchrugby.com\/magazine\/jamie-burke-blog-4-lets-dispel-the-myths-about-strength-and-conditioning-training-includes-1000lb-squat-video-coaching-diary-notes\/","title":{"rendered":"Jamie Burke: BLOG 4: LETS DISPEL THE MYTHS ABOUT STRENGTH AND CONDITIONING TRAINING! Includes 1000lb Squat Video & Coaching Diary Notes"},"content":{"rendered":"

Weight training makes you SLOW and MUSCLEBOUND<\/strong><\/p>\n

No- If you perform all exercises through their full range of motion, flexibility
\nwill increase As opposed to being sedentary-
\nExercises like SQUATS, deadlifts, bench presses, and chin-ups
\nstretch the muscle in the bottom range of the movement. Therefore, by performing
\nthese exercises correctly, your stretching capabilities will increase.
\nStrong muscles contract faster and generate more power. That\u2019s why professional
\nathletes like Shaquille O\u2019Neil or Tiger Woods do weight training: strength
\ntraining makes you FASTER!<\/p>\n

IF YOU STOP TRAINING YOUR MUSCLES WILL TURN INTO FAT<\/strong><\/p>\n

This is like saying that gold can turn into brass. Muscle and fat are two
\ntotally different types of tissue. What happens many times is that when people
\ndecide to go off their weight training programs they start losing muscle due to
\ninactivity (use it or lose it) and they also usually drop the diet as well.
\nTherefore bad eating habits combined with the fact that their metabolism is
\nlower due to inactivity, and lower degrees of muscle mass, give the impression
\nthat the subject\u2019s muscle is being turned into fat while in reality what is
\nhappening is that muscle is being lost and fat is being gained.<\/p>\n

WEIGHT TRAINING TURNS FAT INTO MUSCLE<\/strong>
\n\"\"<\/a><\/p>\n

This is the equivalent of saying that you can turn any metal into
\ngold; don’t we wish! Muscle is long fibrous strands that run from origin to insertion- fat is globules, bunched together- one cannot become the other!
\nThe way a body transformation occurs is by gaining muscle through weight training and losing fat through aerobics and diet simultaneously.
\nAgain, muscle and fat are very different types of tissue. We cannot turn one
\ninto the other.<\/p>\n

WEIGHT TRAINING MAKES WOMEN BULKY AND\/OR MASCULINE<\/strong><\/p>\n

NO! Due to the fact that women do not, and cannot, naturally produce as much
\ntestosterone (one of the main hormones responsible for increasing muscle size)
\nas males do, it is impossible for a woman to gain huge amounts of muscle mass by
\nmerely touching some weights. This can only happen if they are either genetically very well built naturally, which is rare, or they use anabolic steroids along with other drugs in order to achieve that high degree of muscularity. Believe me when I say that they do not look like that naturally OR by accident!
\nWomen who conduct strength and conditioning training properly- and naturally- not only improve their sporting performance but can get a firm, fit and attractive looking body to be proud of!<\/p>\n

WOMEN ONLY NEED TO DO CARDIO AND IF THEY WEIGHT TRAIN IT SHOULD ONLY BE LIGHT<\/strong><\/p>\n

First of all, if you only did cardio then muscle and fat would be burned for fuel. One needs to do weights in order to get the muscle building machine going and thus prevent any loss of muscle tissue. Women that only concentrate on cardio will have a very hard time achieving the look that they want, as well as avoiding all the injury resistance properties and strength and speed increases that training can provide for sport. As far as the lifting of very light weights, this is just more nonsense. As we have discussed- muscle responds to resistance and if the resistance is too light, then there will be no reason
\nfor the body to change!<\/p>\n

STRENGTH AND CONDITIONING TRAINING WON’T HELP YOU GET SLIMMER AS IT ADDS POUNDS OF MUSCLE AND BURNS FEW CALORIES?<\/strong><\/p>\n

Quite the opposite in fact! In one study, three months of strength training boosted the average
\ncalorie-burning rate by an average of 7%, lost 4 pounds of fat, and
\nadded nearly that much muscle!
\nSince muscle is denser than fat, the volunteers became slimmer.
\nAlso, they burned off that fat despite a 15% increase in their calorie content!
\nThe researchers had to encourage them to maintain their weight by eating more than they felt like
\neating, otherwise they would have lost even more weight! A combination of progressive resistance training, specific cardio trianing and good nutrition will ensure you body is strong, functional, toned and fit!<\/p>\n

WEIGHT TRAINING IS BORING <\/strong><\/p>\n

It can be! IF you go the gym without a plan, and don’t get results- REMEMBER the 6 p’s courtesy of the U.S. marine corp.<\/p>\n

Poor-Planning-Precipitates-Piss-Poor-Performance <\/strong><\/p>\n

Training will not be boring if you have a PLAN, focus on how the PROCESS of good technique, strict nutrition, not missing sessions, good sleep, rest and recovery and maintaining a positive mental outlook brings the RESULTS you want! HOW can that be BORING??<\/p>\n

You should not have time to get bored since you have so many things to pay attention to during the process of training! And of course, the constant challenge of improving every session is anything but boring! Think of the results at the end of all the effort that you have invested in the training process!<\/p>\n

MUSCLE IS HEAVIER THAN FAT<\/strong><\/p>\n

True-
\nBut it is also ONE FIFTH the volumous size- simply put, it weighs the same but is five times smaller than the equivalent weight of fat! So, a body with a healthy, well developed muscle system will look physically smaller, more compact and toned than a fatter body at the same weight!
\nCheck my facebook reports on female clients who have become significantly slimmer in a matter of months by adhering to a progressive weight resistance program coupled with good nutrition!<\/p>\n

ARE THERE ANY OTHER MYTHS ABOUT TRAINING THAT YOU HAVE HEARD THAT YOU WOULD LIKE TO BE ADDRESSED?<\/p>\n

PLEASE DON’T HESITATE TO ASK!<\/p>\n

CLICK HERE FOR COACHING UPDATE<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Weight training makes you SLOW and MUSCLEBOUND No- If you perform all exercises through their full range of motion, flexibility will increase As opposed to being sedentary- Exercises like SQUATS, deadlifts, bench presses, and chin-ups stretch the muscle in the bottom range of the movement. Therefore, by performing these exercises correctly, your stretching capabilities will […]<\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[4750,4747,4751,4456,4748,4749],"class_list":["post-10817","post","type-post","status-publish","format-standard","hentry","category-ulster-rugby","tag-1000lb-squat-video","tag-blog-4","tag-coaching-diary-notes","tag-jamie-burke","tag-myths","tag-strength-and-conditioning-training"],"_links":{"self":[{"href":"https:\/\/www.intouchrugby.com\/magazine\/wp-json\/wp\/v2\/posts\/10817","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.intouchrugby.com\/magazine\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.intouchrugby.com\/magazine\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.intouchrugby.com\/magazine\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/www.intouchrugby.com\/magazine\/wp-json\/wp\/v2\/comments?post=10817"}],"version-history":[{"count":1,"href":"https:\/\/www.intouchrugby.com\/magazine\/wp-json\/wp\/v2\/posts\/10817\/revisions"}],"predecessor-version":[{"id":10821,"href":"https:\/\/www.intouchrugby.com\/magazine\/wp-json\/wp\/v2\/posts\/10817\/revisions\/10821"}],"wp:attachment":[{"href":"https:\/\/www.intouchrugby.com\/magazine\/wp-json\/wp\/v2\/media?parent=10817"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.intouchrugby.com\/magazine\/wp-json\/wp\/v2\/categories?post=10817"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.intouchrugby.com\/magazine\/wp-json\/wp\/v2\/tags?post=10817"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}