FORGED IN FITNESS

Bust the myths and build your body the right way! I'm Wally from Body by Wally, and I'm here to set the record straight on one of the fitness industry's most enduring myths: muscle confusion. With more than five decades of experience under my belt, I'm sharing the inside scoop on why this concept doesn't hold water and what you should be focusing on instead. Forget about t...

Here are some alternatives for meeting weekly requirements. The first step to overcoming these obstacles is to break down the time commitment into manageable segments. For example, 150 minutes is 2.5 hours, which comes to 30 minutes five days a week, or about 20 minutes daily. "And you don’t have to do those 20 to 30 minutes all at once," says Dr. Apovian. "You can further divide in...

Select GOOD fats that are plant based (avocado, sunflower oil, peanut butter, flax, olive oil, and tofu) to get essential fatty acids and help with vitamin absorption.   Support the show [ Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta ]

What’s happening physiologically During the transition between perimenopause and menopause, bone density can decline rapidly, increasing susceptibility to osteoporosis and bone fractures. A decrease in lean muscle and an increase in fat can lead to negative metabolic changes, including weight gain, and a higher risk of developing diabetes and heart disease. Exercise recommendations Resistance trai...

The Teenage Years (12–18) During the teenage years, the young female body has already undergone puberty, and the menstrual cycle is becoming more predictable due to monthly fluctuations in estrogen and progesterone levels  What’s happening physiologically This is an important time to be physically active . Doing so enhances bone mineral density and helps maintain a healthy balance between body fat...

THE RDA IS A LOT LESS THAN OTHER GUIDELINES, MOST OF WHICH ARE MUCH HIGHER. I AM USING MY OWN AVERAGE SO I CAN DETERMINE MY NUMBERS ARE WITHIN SAFE AND ACCEPTED PARAMETERS FOR THE POPULACE. BODYWEIGHT ( BW ) X % OF PROTEIN RECOMMENDED = GRAMS ( GM ) OF PROTEIN TO BE INGESTED PER DAY. FORMULA: BW / 2.2 X .8 - 1.7 (Sedentary/Pro Bodybuilder/Powerlifter/ Elite Athlete). Examples: FOR EXACT NUMBERS 16...

HYPERTROPHY : In order to be in top physical condition, a person must keep the intensity level to the utmost. As you know, for Hypertrophy (muscle building, as a bodybuilder) enough Sets must be done for each body part ( 7-12ish) and the Reps must around 6-12.   Not all sets are to be done to failure, just maybe (not an exact science since the actual intensity can and will vary due to each person’...

The results suggest that although HIIT protocols are time efficient, but they are not superior to conventional exercise training in sedentary young adults.   PROS AND CONS OF HIIT TRAINING PROS ( In HIIT cardio, you use 80-90% of your maximum heart rate for a shorter period. When you’re doing HIIT cardio, you shouldn’t be able to hold a conversation. ) ·          Improved Performance:  Some studie...

Yes, you can change (mix-up) your exercise routine every time you train - BUT... there are distinct caveats to this.  Support the show [ Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta ]

ALKALINE WATER & ACIDIC FOOD  References: MAYO CLINIC. MEDICAL NEWS TODAY. HARVARD HEALTH.  For most people, alkaline water is not better than plain water. Alkaline water has a higher pH of about 8-9 than tap water of about 7 , due to a higher mineral or salt content. So proponents say that it can neutralize acid in your bloodstream. Some say that alkaline water can help prevent disease, such...

Despite racking up almost 40% more time under tension when using the slower weightlifting tempo, the subjects in this study were able to do about 60% more total reps when they used a faster weightlifting tempo. On the whole, this translated into much more total “work” (weight x reps) being done , producing more powerful muscle-building stimulus.  “Instead of focusing on the number of reps of an ex...

NEVER BE EASY ON YOURSELF: Even if you modify the exercise push yourself to the utmost to get everything you can out of it even though you've modified the routine – SAFELY !  Support the show [ Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta ]

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Common exercise barriers for women include: lack of time lack of motivation parenting demands lack of energy health conditions lack of money don’t feel good about yourself Regular exercise is more likely if you plan ahead. Suggestions include: Schedule exercise as you would schedule an important appointment.   Set realistic expectations.   Identify your barriers , such as lack of money or motivati...

To reduce the risk of injury, it’s best to do a 10- to 15-minute warmup of light aerobic exercise before strength training.  Stretching is not necessarily needed before strengthening; however, stretching can be performed afterward with at least 30 seconds of stretch per muscle group.   WRONG would be bad form, too heavy, not enough rest, too many sets   Rep ranges are 10-15, 3-7 sets, about 10-20...

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Don’t have to be a beast. Maintaining Support the show [ Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta ]

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Chronic dieting (people I know that went crazy) slows down your metabolism because your body thinks you’re in a perpetual famine .                When you eat too little calorie, carbs or fats for too long your body    never gets enough calories, carbs or fats to tell it that times are plentiful and you don’t need to hold onto stored fat. So if you want to speed up your thyroid and metabolism you...

Protein takes the most energy to digest ( 20-30% of total calories in protein eaten go to digesting it). Carbohydrates (5-10%) Fats (0-3%) Support the show [ Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta ]

Calories count AND the energy/calories it takes to digest: The acceptable macronutrient distribution ranges (AMDR) set forth by the Institute of Medicine of the National Academies recommend that people get: 45–65% of their calories from carbs 20–35% of their calories from fats 10–35% of their calories from proteins  Here is where the rubber meets the road: On average, a person uses about 10% of th...

Rehydrate Flush kidneys Stomach health, aids   in digestion . flushes out the stomach and therefore balances the lymphatic system.  lubricates your joints . Helps your organs and cells work properly.  Flushes Toxins From The Body Cleanses Your Bowels  Support the show [ Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta ]

Here are some realistic tips to help you get started and stay motivated. Support the show [ Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta ]

CAN I SPOT REDUCE Support the show [ Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta ]

UNDERSTANDING FACTORS in FITNESS SUCCESS, & INITIAL WEIGHT GAIN. Support the show [ Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta ]