There are always new “buzz words” attached to diet and exercise fads. You’ve heard of no- carbs, low-fat, or interval-training to name a few. One of those that are betting a lot of attention is Muscle confusion.
You hear these words on late night infomercials and in workout magazines. Basically, it describes repeat reps and pushing muscles to the burn point to create larger, rounded muscle caps. I first saw it described on a commercial for the tape series called PX190. Certainly, the people on the tape had quite a muscle makeover.
If you think about it, it is the same concept (without looking like I’d like to enlist in the Army and am trying to get ready) that I’ve described by changing reps, weight, and time between sets. Some weeks I do heavy weights, for lower reps. Sometimes I do regular, challenging weights for 12 reps and 3 sets, and other times I do light weights for 50 reps, single sets.
You switch these week to week to A), keep from getting bored, and ) to keep your muscles from ‘getting used’ to what your doing, and keep growth continuing in the muscle tissue.
If you ladies have any concerns of looking like Arnold with gargantuan muscles, don’t. You don’t have those hormones naturally in your system (unless you take them). You would have to strength train the hours per day that body builders do, to achieve muscles that give you that look.
I strength train 4-5 days per week, 30- 45 minutes per day, in my home mostly, and feel strong and feminine. I still have goals for my personal shape, but I enjoy the process. I do it for ME!
4/8/10 - Thursday Workout:
Recumbent bike- 30 minutes
Strength train- shoulders/triceps
rotating kickback- 8 lb
standing straight arm shoulder raise- 8 lb
close hand push ups
bent arm shoulder raise- 8lb
squats with military press- 10 lb
triceps kickback- 10lb
4/8/10- Thursday Food Diary
Breakfast-
whoel wheat tosat, 1 tbls no-sugar added jam (80 cal)
31/2 cup organic buckwheat cereal, 1/2 cup non fat milk (100 cal)
A.M. Snack-
1 greek 0% milkfat greek yogurt, 1/4 bluberries, 2 tbls Ovaltine choolate powder (120 cal)
Lunch-
4 oz Orange Roughy (90 cal)
Salad-2 cups spinach, 4 cherry tomatoes, 1/2 orange sweet pepper, 1/2 cup brocolli slaw, 2 tbls sunflower seeds (75 cal)
P.M. Snack-
3 oz chicken breast (150 cal)
12 oz. nonfat frozen yogurt, with reeses cups added ( 160 cal)
Dinner-
2 crab legs (200 cal)
1/2 sweet potatoe (50 cal)
1/2 lentils (120 cal)
5 asparagus (34 cal)
Dessert-
grapefruit (40 cal)
1/4 non fat vanilla yogurt, 1/4 cup bluberries (47 cal)
TOTAL CALORIES- 1357
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