Specialty Bars

Dead-Lift Bar

The dead-lift bar is only for dead-lifting! It is longer than your normal bars but is thinner in diameter, weighing in 20KG. Due to it being thin, you can wrap your whole palm around the bar, giving you a stronger grip. This bar is more flexible, which enables you to get into the optimal starting position by pulling the “slack” out of it. The flex in the bar will help with moving heavy loads off the ground faster and a shorter range of motion from floor to lockout. Given its name, please note that this bar should not be used for squatting or benching at any given time.

Squat Bar

The Squat bar is specialised for heavy squatting. It is longer in length and thicker in diameter. This allows the bar to stay rigid when there is a lot of weight loaded on it, preventing it from bending too much which can affect the quality of the squat. Be mindful when loading your weights as it weighs 25KG, which is heavier than your typical barbell.

Power Bar

The power bar is considered the universal bar. It is commonly used for squatting, benching and deadlifting in the sport of powerlifting. The bar weighs 20KG, it is rigid, stiff and can withstand a lot of weight on it.

Safety Squat Bar

When squatting with the safety squat bar, your spine position will be more vertical. It looks more like a front squat or a high-bar back squat. This positioning minimizes shear forces on the lower back and allows for improved range of motion through the hips, knees, and ankles. The Dukes safety squat bar weighs 16KG.

Stop Believing These Training Myths (2019)

During busy study and work, fitness has become a major choice for most people to relieve stress and enjoy life. While, especially for beginners,with so many training myths flooding all around, how to properly and effectively exercise has become a common concern for many people.

To help you out, we have summarized some training myths which you should stop believing in.

Myth #1: Strength training makes females bulky.

The theory:

Strength training makes you gain more muscle and looks bulky.

Reality:

Because of the low testosterone, it is difficult for women to get significant changes from strength training compared to men.

Instead, strength exercises can help you lose weight better.

Because of density, muscles take up less space on your body than fat. Under the same weight, people with more muscle will look more curved and slimmer.

Myth #2: Muscle sore means you have a good workout.

The theory:

Soreness from muscle indicates a good exercise of muscle.

Reality:

Fitness people are always wondering if they do a good and efficient workout or not and some of them will define it by using the soreness level of muscle.

BUT, this is not correct.

During fitness, there is one type of soreness which is normal. The delayed onset muscle soreness (DOMS) for beginners. Since their muscles are not used to exercises, after the first time training, it is normal to feel soreness. But the soreness of the pain will decrease over time and should not occur after the body has adapted to the intensity of the training.

If your body still feels sore after training, there are two possibilities for a high probability. One is that your training intensity is too high, not suitable for continued use at this stage; the second is that your stretching exercise after training is not done or enough.

In all, you need to adjust your training to your personal condition and with targeted stretching exercises.

Myth #3: Cardio is the best way to lose weight.

The theory:

Cardio is for losing weight to get lean and strength training is for gaining muscle, so in order to lose weight, you should only do cardio exercises

Reality:

Doing cardio is one way to lose weight but only doing cardio is not the best way.

For fitness people whose main purpose is to lose weight, long-term, high-intensity aerobic training may help you achieve your goals, but this is not the best option.

In the long run, the best way is to improve your body composition and make your body difficult to accumulate fat.

Strength training can help you do it!

When your body has more lean muscles through strength training, you will have more muscle groups to help you burn calories while you are exercising; in rest, your body will automatically consume more energy to maintain muscle groups. .

Therefore, the right combination of aerobic training and strength training, combined with a balanced diet plan is the best choice.

“Muscle is metabolically active.”

Adam Rosante, C.S.C.S., author of The 30-Second Body.

Myth #4: You can spot certain body part to lose fat.

The theory:

You can choose certain body parts, such as abs, hip and arms, to lose fat.

Reality:

Spotting your fat is not real.

Fat cells distribute every part of your body. Reducing overall body fat through persistent calorie deficiency is the only way to reduce localized fat.

Myth #5: Sweating more to make a good workout.

The theory:

Sweating means burning fat effectively. More sweating indicates better workout.

Reality:

The body’s sweating system is the “air conditioning” in our body. The main function is to regulate the body temperature.

During exercise, our body will maintain temperature and dissipate heat by sweating as the core temperature rises.

If your goal is to lose weight, a lot of sweating means more loss of water in the body, rather than a lot of fat burning. Your body may lose weight briefly after the end of exercise, but when you add enough water, the weight will return.

Myth #6: Females should choose lighter weight with higher reps.

The theory:

Heavy weights is for males, lighter weights can prevent females from being manly.

Reality:

Many people think that higher reps with lighter weight exercises can consume more fat and “tone” your muscle for not being manly.

In fact, the key to losing fat is that the calories you eat are lower than the calories burned. Exercise is a way to help consume fat outside the diet and the increase in muscle is also for consuming more fat.

In order to stimulate the muscles better, you should choose to use a variety range of weights with flexible reps based on your own fitness condition and increase over time.

Myth #7: Muscle turns into fat if you stop training.

The theory:

You should keep training to maintain your muscle, otherwise it will turn into fat in your body.

Reality:

Your muscles don’t turn into fat, it just shrinks.

Muscle and fat are two completely different organic compounds. The idea that muscles turn into fat is as unrealistic as saying that metal will turn into glass.

There are many people who gain weight after stopping exercise, but this is not because their muscles have turned into fat. If their diet does not change and they no longer consume extra calories via exercising, there will be extra calories which will accumulate fat in the body.

Myth #8: Squatting is bad for knees.

The theory:

Squats put extra pressure on the knees.

Reality:

Squats will not put pressure on the knees, and the wrong squats will.

The key to squatting against stress on your knees is during the process, don’t let your knees go beyond your toes.

It may be difficult to keep your knees and toes consistent when you just start squatting. You can choose to do some modified squats, such as doing with some instruments (kettlebell) and then slowly try to do standard ones.

Myth #9: Cardio exercise works after 20mins.

The theory:

Every time you do cardio exercise, do it over 20 minutes to make it worth and effective.

Reality:

As long as you are exercising, you are consuming fat.

The only difference is the rate of fat consumption. At the very beginning of your exercise, 10 to 15 minutes, the fat consumption rate is low. After 15 to 20 minutes, the fat consumption rate will increase.

So for aerobic exercise, we recommend that you do more than 30 minutes for maximum effect, but this does not mean that 20 minutes of exercise is meaningless.

Myth #10: You should not hold your breath during lifting.

The theory:

The body’s internal circulation of oxygen is very important for exercise.

Reality:

Holding your breath is risky for some people with high blood pressure or cardiovascular disease. For those who do not have such diseases, as long as they are properly operated, it will be a good help for your strength training.

In strength training, holding in breath after breathing enough oxygen can increase chest pressure, open your core muscles, and improve your fitness.

The following are the basic principles of holding your breath in strength training:

  1. Inhale before each rep;
  2. Hold your breath during the most difficult part;
  3. Exhale slowly after the end.

Conclusion

In short, for any sport, don’t rely on a single one and don’t fully negate another.

Training myths won’t stop showing, don’t waste time on the wrong way of doing fitness.

When you are confused or uncertain, ask your personal trainer or the professionals you believe in.

Hope we are helpful.

Subscribe us to know more and be yourself a professional.

10 Diet Myths Everybody Should Know (2019)

Diet myths are popular suggestions whose influence are exaggerated and unconfirmed.

Losing weight is not an easy process where dieting stands at one of the most fundamental aspects. However, in this era with flooding information, are you tired of being fed up with those unchecked, unconfirmed suggestions?

For now, avoiding the following 10 popular diet myths will help you reach your desired outcome appropriately and efficiently.

Myth #1: Carbs are fattening, you need to avoid them to lose weight.

The Theory:

When the body ingests carbohydrates, it converts it into sugar and then stores it into fat.

Reality:

Carbohydrates won’t make you fat.

What makes you fat is the excess calories you consume, no matter which form you take, it may be carbohydrates, it may be protein or fat.

Some people around you may have lost weight through low-card diet or even no-carb, but this is only a short-term rapid weight loss, and the effect will be greatly reduced after 10-14 days.

But what you need to know is that carbohydrates are a very important part of your daily intake. Losing carbohydrates can cause you to have low blood sugar level, aggravation of fatigue, and a decline in sleep quality.

For better and smarter weight loss, you can’t refuse to consume carbohydrates, but you can choose the amount of intake and the type of carbohydrates. Choose to use some brown rice, oatmeal, whole wheat bread, less “white” carbohydrates and carbohydrates with added sugar.

Myth #2: “No fat” and “Low fat” foods won’t make you gain weight.

The Theory:

Fat is causing you fat. No fat food contains zero fat which won’t cause weight gain.

Reality:

“No Fat” or “Low Fat” labelled foods sometimes may contain extra sugars, extra salts or other adding ingredients which leads to the same level of calories, or even more.

To choose food for a healthier diet, check the nutrition table to know how much calories the food exactly has to see if it fit into your diet.

Myth #3: No chocolate for a healthy diet.

The Theory:

Chocolate contains a large amount of sugar which will be converted into fat in your body.

Reality:

Choosing the right type of chocolate and eating it in moderation will not affect your weight loss, and it may help you achieve your goals. Dark chocolate with a high cocoa concentration is a good choice (higher than 70%).

Theobromine in chocolate can promote the release of androgen in the brain which can make people happy; the caffeine in chocolate helps to break down fat and suppress appetite.

Dark chocolate with a higher cocoa concentration also contains more theobromine and caffeine at lower calories.

Myth #4: To lose weight, do not eat after 7pm/8pm.

The Theory:

Your system can burn up the food you eat earlier in the morning while it has no time to burn up the late-night meal which will stay in your body and converts into fat.

Reality:

Calorie intake is not affected by time.

Many people will eat too much or eat high-calorie foods at night, so they think nighttime food is a big reason for weight loss. 

For the digestive system, do not have a heavy meal before going to bed will make you healthier. But for losing weight, what you eat and how much you eat is most crucial.

Myth #5: Eat small meals frequently to boost your metabolism.

The Theory:

Consumption of food will increase the metabolism, a small amount of frequent eating will increase the active time of metabolism and then consume more calories.

Reality:

The increase in metabolism helps you grow your daily consumption, but the way food consumed does not affect metabolism.

In the case of the same amount of calories, eating one meal, two meals, three meals a day, or more times does not help the weight loss.

Building more muscles is the best way. At rest, each kilogram of muscle can consume several times more calories than fat; during exercise, each additional muscle in your body is an extra fat consumer to help you drop pounds.

Myth #6: Fat makes you fat.

The Theory:

Every fat you consume will directly transfer into fat in your body, so for losing weight, you need to avoid consuming fat.

Reality:

Fat is one of the six major nutrients the body needs which include protein, fat, carbohydrates, vitamins, inorganic salts (minerals) and water. The first three will generate energy that supports human activity through metabolism.

Therefore, fat is a nutrient that the body must consume every day. Unhealthy fat and excessive intake can lead to obesity.

Which fats are healthy fats? Avocados, chia seeds, eggs, fish, nuts, and tofu are all healthy fats and recommended to use during weight loss period.

Myth #7: Protein is bad for your kidneys.

The Theory:

Nitrogen-containing wastes produced by metabolic proteins are mostly excreted in the urine by the kidneys. Therefore, high protein intake can cause the kidneys to operate at high loads, causing damage.

Reality:

Long-term protein intake has no effect on healthy people with no kidney problems.

Many people who want to lose weight or gain muscle will be concerned about protein intake, often by supplementing or directly eating protein powder to ensure adequate protein intake. The right amount of protein supplement is completely problem-free.

BUT! People with kidney disease or poor kidney function need to pay attention to protein intake.

Myth #8: Do your cardio with an empty stomach.

The Theory:

Fasted cardio exercise will cause a high proportion of fat consumption.

Reality:

Cardio in the fed and fasted stomach does not have a big difference. It is only about you to choose the most suitable way for your body. Do not just copy the way others do.

Here is what you need to think about.

First of all, if you choose high-intensity cardio exercise, such as HIIT, the lack of energy caused by fasting will directly affect your exercise effect; second, the appetite suppression effect after fasting exercise does not perform as well as exercise after eating. Hunger after fasting cardio workout can cause your body to consume more energy from eating afterwards.

Myth #9: You need to “Detox” your body.

The Theory:

Detox diets (clean diet) can help you to discharge the toxins accumulated in the body.

Reality:

Detox diets are not supported by any toxicological mechanisms or test evidence, and may even be dangerous and harmful to humans.

Our body itself has a detoxification system including your liver, kidneys, lungs and other organs. They operate around the clock to remove harmful substances and discharge metabolic waste. The extra detoxification method is highly likely to hinder the body’s natural detoxification process.

To help our body better detoxify naturally, what we can do is to develop good eating habits and work schedules.

Myth #10: Red meat is bad for you.

The Theory:

Red meat leads to cancer.

.

Reality:

The effect of red meat on carcinogenicity has been greatly exaggerated.

Red meat is classified as a Class 2A carcinogen which is “highly likely to cause cancer” and is not “certainly carcinogenic.”

In addition to being rich in essential amino acids, red meat is also an important source of iron and zinc and contains a large amount of B vitamins.

A balanced diet and a healthy lifestyle are the most important. The right amount of red meat can supplement the body with essential nutrients.

At the same time, we can improve the way of eating red meat, such as not eating too much fried, roasted red meat, try to steam and boil; and try to eat less processed meat (such as marinated, fermented, dried, smoked meat and other processed meat).

Conclusion

Whether it is for a healthier lifestyle or fat reduction, the 10 diet myths defined above are something you must know and avoid.

For people who want a healthier life, start with changing your eating habits and time.

For those who want to lose fat, just remember a central idea. Burn more energy per day than you consume.

We hope we are helpful.

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