FITNESS REALITY & MOTIVATION

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Demystifying Muscle Confusion: A Realistic Approach to Consistent Fitness Gains with Wally

2024-04-2707:26

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 trying to bamboozle your biceps or perplex your pecs—real gains come from targeted, consistent training that evolves with y...

RE-THINKING CARDIO

2022-12-0508:50

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 into two or three 10-minute daily segments. Everyone has 10 minutes to devote to exercise."Next, change your percep...

FAT HELPS ABSORB VIT, MINERALS & ANTIOXIDANTS

2022-10-2308:35

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.comhttps://www.facebook.com/FitnessInAugusta]

PART 2: Perimenopause and menopause (40s to Menopause)

2022-10-0908:20

What’s happening physiologicallyDuring 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 recommendationsResistance training and impact exercises are proven to slow declines in bone density.Still, it’s important to have a...

PART 1: How Female Hormones Affect Exercise: (Ages: 12-40’s)

2022-10-0315:04

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 physiologicallyThis is an important time to be physically active. Doing so enhances bone mineral density and helps maintain a healthy balance between body fat and lean muscle mass.Studies show that 80–90% of female bone mass is accrued by age 16, with th...

HOW MUCH PROTEIN

2022-09-2715:27

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 165lbs / 2.2 = 75 X .8 = 60GM. Sedentary1.1 = 83GM. Pro Bodybuilder 1.5=113GM. Powerlifter 1.7 = ...

FITNESS GUIDELINES – an OVERVIEW

2022-09-1615:51

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’s level of “insanity”), but complete failure (being, not one more rep could be done even if your...

STEADY STATE CARDIO - HIIT - RUNNING

2022-08-2828:43

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 TRAININGPROS (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 studies have shown that while steady-state training taxes the aerobic syst...

CHANGING YOUR ROUTINE EVERY WORKOUT

2022-08-1215:26

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.comhttps://www.facebook.com/FitnessInAugusta]

ALKALINE WATER & ACIDIC FOOD

2022-07-2520:41

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 as cancer and heart disease. However, more research is needed to verify these claims.Some w...

TUT (time under tension)

2022-07-1517:10

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 exercise, TUT training aims to make athletes slow down and perform an exercise with less momentu...

NEVER BE EASY ON YOURSELF

2022-07-0208:50

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.comhttps://www.facebook.com/FitnessInAugusta]

I HAVE A SWEET TOOTH, WHAT IS A PERSON TO DO

2022-06-2410:57

Support the show[Find out more about us:https://bodybywally.comhttps://www.facebook.com/FitnessInAugusta]

MENTAL BARRIERS

2022-06-1823:26

Common exercise barriers for women include:lack of timelack of motivationparenting demandslack of energyhealth conditionslack of moneydon’t feel good about yourselfRegular 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 motivation. Think about a range of possible solutions. · Consider the p...

TEEN EXERCISE:

2022-06-1020:36

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 per body part per week, rest 3-7 days depending upon...well...many factors.“Another way...

Am I Too Old To Exercise?

2022-06-0711:12

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I'M AT MY FITNESS GOAL, NOW WHAT? MAINTAINING.

2022-05-2911:39

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

HOW TO BREATH WHEN EXERCISING, ESPECIALLY WHILE RUNNING.

2022-05-2108:23

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EAT MORE LOSE MORE pt2 & CHEAT MEALS

2022-05-0809:38

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 have to start giving your body more not less. You ...

EAT MORE LOSE MORE

2022-04-2908:08

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.comhttps://www.facebook.com/FitnessInAugusta]

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