Pain, No Gain

man with shoulder pain

No that's not a typo. We've all heard, "No pain, no gain!" relating to fitness, usually strength training. But grueling workouts aren't necessary to make progress, and can be particularly counterproductive after 40. Moreover, workout "pain" is almost always a bad thing.

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Anatomy of a “Wike”


When does a walk become a hike?

Generally, a “hike” suggests both longer distances and rougher (or at least unpaved) terrain than a “walk”. But there’s no definitive distinction. (Also, terminology varies in different parts of the world. For example, in New Zealand they go “tramping.”)

Since there’s no clear delineation between walking and hiking, it’s reasonable to suggest that a journey can include some of both, making it a walk/hike or a “wike.”

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Heavy Bag Training: Keeping It Simple

gary-with-heavy-bagIt's been a while since the post on getting equipped for heavy bag training. That post dealt with different types of bags, gloves, mounts, etc. Now that you're set up to do some hitting (aka "wapping"), what should you do?

It seems that most people will try to "fight" the heavy bag, throwing whatever random strikes at it that may pop into their heads (or hands). While this can be entertaining to watch, it rarely leads to a good or sustainable workout. At StrongFast Fitness, we keep most of our bag training simple.

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6 MORE Reasons To Walk

people walking

Walking gets lots of attention as a form of exercise, and for good reason. It doesn’t require any special equipment and you can do it most anywhere.

There has been lots of research into the health benefits of walking for exercise. And lots of people are out there walking for exercise. That's great!

But let's take a look at a few more reasons to walk, 'cause it's more than just exercise!

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Study on Lifting Lighter Weights: What It Means

DB-bench-pressResults of a new study (Neither load nor systemic hormones determine resistance training-mediated hypertrophy or strength gains in resistance-trained young men) were released recently leading to plenty of media coverage with headlines like these:

  • Lifting Lighter Weights Can Be Just as Effective as Heavy Ones

  • Lifting Lighter Weights Is Just As Effective As Heavy Weights

  • Lighter weights just as effective as heavier weights to gain muscle, build strength

  • New Study Finds Lifting Lighter Weights as Beneficial
  • New McMaster study says you can lift small and get big

It's nice to have strength training in the news, and most of the coverage hits the highlights, but it also tends to be rather misleading. Let's take a closer look.

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Does Muscle Burn More Calories Than Fat?

cat-with-barbellSpecifically, does muscle burn more calories at rest. This is one of those questions that everyone seems to know the answer to (dangling preposition alert!), and they're mostly right. Sort of.

What got me thinking about this (again) was an article entitled 12 Workout Myths That Just Need To Die. It's not a bad article, but Myth #2 includes this: "...having more lean muscle will help your body burn more calories at rest."

Of course, right? Well, sort of.

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