Zumba!? I don't think so

I received a call the other day from an “agent’ asking if Optimum Health would like to be a facility to hold Zumba classes. I said not in my studio. Beside the fact that our studio is of moderate size, Zumba, I believe, is not the way forward for anyone who desires ‘real’ lasting results.

Before the weekend hits, I want to set something straight and leave you with some food for thought.

For real results, you need to build muscle…. and Zumba is not the way to build muscle. Whether its weight loss, developing muscle tone, improving your posture, you need to build muscle! And to build muscle, you need to damage it during your workout, so that it can ‘regrow’ afterwards.

 

That’s right, ‘damage’… stay with me

 

During this ‘regrow’ after your workout…it’s the intention to have your muscle grow back stronger and bigger. That’s one of the main purposes of working out, aside from burning calories during the workout.

DURING your workout you’re tearing/ breaking your muscle down, when you eat & sleep you rebuild it. However, you will only ‘regrow’ and rebuild your muscle if you:

 

-> Take a protein shake within 5 minutes from finishing your workout
-> Push heavy weight in the first place (with proper form)
-> Have a complete meal within 60 min after finishing your workout (i.e grilled chicken and steamed broccoli)
-> Drink at least 3 litres of water (aim for a 2 and look to build up to 4)
-> Get at least 7 hours sleep. No more point less web browsing or mind numbing tv->
-> Eat clean. No more drive-through’s/take away’s except for maybe on that rare occasion after a night out. ;-)

-> Stop saying dumb things like “I want arms like that” or “I want legs like hers”… Be grateful, happy with what you have. I can guarantee you that your absolute WORST day is someone
else’s dream come true (think paraolympics).

 

If you do all this properly, you will gain muscle. Gaining muscle is GOOD.

 

When you gain muscle, you increase your metabolism for throughout the day, so that your Calories OUT goes up not only during your workout, but also afterwards.

This is why you will struggle to get me to sign up to any marathon event. Running long distances or long boring cardio workouts is not the way to go if you want to build muscle. Running long-distance breaks muscle down like no other.

Yeah you’ll burn calories while running, but you’ll lose muscle as well – the OPPOSITE of what you want.

That will just lead to a risk of getting ‘skinny’ instead of ‘athletic’ in your body shape.

To all you guys -> when a fire breaks out, most brunettes choose the ‘athletes’ over the skinny’s to carry them to safety. Blondes too I think!

To all you ladies ->  the 'skinny look' is extinct.  2013 it’s about c-shapes,(conditioned) strength, and legs that have ‘structure’.

Think  Katherine Grainger & Anna Watkins.

 

 

Muscle, muscle, muscle, muscle, muscle!!

 

Ladies: I want you to read that sentence a couple more times – or as many times you need to become comfortable with the term.

Muscle is good, it’s your friend, and this email serves as a reminder to you that muscle does not make you bulky. Excess CALORIES make you bulky.

 

Excess body-fat and unbalanced hormones make you look bulky. Excess calories give you excess body-fat, which make you look bulky. We all have different shapes and our ability to lose/gain fat/muscle will depend on our ‘general’ shape. I say ‘general’ as there are many combinations in-between.

Typical body shapes:

 

Endomorphic: they gain fat easily and have a more rounded body type
Mesomorphic: they have the classic athletic body that is muscular and powerfully built
Ectomorphic: they are slender and rarely gain fat

 

 

I hope you’re still with me at this point – because as I mentioned above, Zumba is not the best way lose fat and get strong and toned. Just because you get 'really sweaty’ doesn’t mean you’re having an effective workout and I hear Zumba is really good for getting sweaty?!

I once heard a fitness instructor say…

“Zumba is a great workout because people sweat and one of my friends lost over 2 stone while doing it”

 

To debunk this misinformation:

-1- Sweat is not an indication of a good workout, it is your body’s way of ‘cooling you down’ when you get hot. Some people sweat more than others, and it has little to do with whether your workout is effective.
-2- Anyone can lose 2 stone by reducing their calories IN.. i.e. going on a diet. If you’re disciplined and eating 500+ calories less than what you burn off 6 days a week, you’ll lose 1 pound per week.

 

REGARDLESS of what exercise program you do. Your exercise program serves to increase your metabolism. Therefore, weight loss is not an indication of a good workout either. It’s your definition, inches, sizes, strength, energy, and butt that defines your workout.

Look, I must write this because I want to save you TIME and MONEY

Let me explain why I’m not the biggest fan of Zumba. The number 1 thing that separates the successful from everyone else is.. how.. they .. manage.. their.. time

Everyone has the same 24 hours in the day. Alan Sugar has 24 hours, Richard Branson has 24 hours, and even Jessica Enis has 24 hours, 8 of which she spends training hard ‘with heavy weights’ the rest being a celebrity collecting OBEs. What puts you ahead or holds you back, is how you spend your time. Time management is huge

 

Huge like Alan Sugar’s bank account.

 

Exercise time is no different. If you look at the Zumba workout versus a Real workout.... Zumba being aerobics & dancing, versus resistance training like: explosive movements, resisted/uphill running, Kettlebells, anaerobics, HIIT circuits,<<< you’re better off spending time doing a real workout. of about 45 min max – you don’t want to 'damage' your muscle for too long.

 

Zumba is like wearing a corset. It feels good at first, but in the end you’re just as flabby.

Resistance makes you stronger. You can’t expect to see real results from Zumba, there is no resistance involved. It’s aerobics. and “trying to lose fat with aerobics is like emptying the ocean one shot glass at a time”- it will take forever.

 

Your body grows when you are uncomfortable, your body grows when you put it through resistance, and Zumba does not provide ample resistance. Don’t get me wrong, I appreciate Zumba for their place on the fitness ladder. Zumba is an awesome way of ‘getting started’ for people that:

 

- Have not worked out in 12+ years
- Lots of fat friends (joking)

 

In all seriousness, “something” may be better than “nothing” and true success is not for everyone. It’s just frustrating to me to see these unfit people ‘trying’ and truly believing they are going to see real results. It just won’t happen with aerobics.

 

 

 It was once said by a well respected fitness professional:

“Anyone wanting to improve their body is a bodybuilder and I’ll lift weights till the day I die”

So to all my Optimum Health exercisers I salute you, let’s continue being ‘bodybuilders’ and building those ‘Athletic’ bodies. For those of you who have not joined the party (and it’s not a Zumba party) you can do so here!

 

Well done for all you exercisers– I believe in you, and if there is anything you need just let me know.

 

Committed to you health

 

Mike

 

 

Content of the post has been adapted from a post by M Duivis.