Healthy Byte: Gaining Fat or Muscle?

Originally Posted HERE

Most of us have gotten the memo: strength training is a must for women who want to improve their health, feel fit and strong, and lose weight. But lifting weights can be an intimidating thing if you’re new to the game. When they first start strength training regularly, some women say they gain weight or feel themselves getting bigger, which can be a turn-off. If that sounds familiar, don’t go anywhere. We chatted with two experts who will explain exactly why that happens and what you can do to prevent it.

“As you demand more from your muscles with weight training, it develops microscopic tears in your muscle,” Joel Freeman, Beachbody Super Trainer, told POPSUGAR. “Then your muscle [is] going to regrow bigger. So with that, it’s going to be heavier.”

“Even though we know muscle weighs more than fat, we see the number creeping up and you definitely freak out.”

 This helps to explain why muscle has a greater density than fat, so if you compare the same volume of muscle and fat, muscle would likely weigh more because it takes up less space than an equal mass of fat. If you went from doing zero weightlifting to doing a few sessions a week, the scale will show an increase in weight, because even though your body is becoming leaner, you’re putting on extra muscle where fat used to be. “Even though we know muscle [is denser] than fat, we see the number creeping up and you definitely freak out,” Joel said. “Even my wife deals with it, and she’s been in fitness her whole life. She’s a former gymnast and lifts heavy. Acording to her BMI, she’s borderline overweight, but she is anything but — it’s muscle!”

Don’t let this discourage you! It’s all part of the process. As you build up all that muscle, you’re also revving up your metabolism, which will help you burn more fat in the long run.

“If you’re getting too big, it has nothing to do with your training in the gym. It’s what you eat.”

Magnus Lygdback, a celebrity trainer who has worked with Alicia Vikander, Gal Gadot, and Katy Perry, also chimed in on this topic. “If you’re getting too big, it has nothing to do with your training in the gym,” he told POPSUGAR. “It’s what you eat.”

It’s that simple. If you feel like your body is getting bigger, rather than leaner, as you’re lifting weights, Magnus insists this has nothing to do with your workouts. It’s all about your diet. Easier said than done, we know, because the bottom line is, you get hungrier when you do more strength training.

“It is really easy to be hungry,” Joel confirmed. “That’s how your body reacts when you’re strength training, so it really comes down to making sure that your macros are measured out. Today it’s so easy to measure your macros using apps.”

He recommends following the very simple formula of eating 30 percent protein, 40 percent carbs, and 30 percent healthy fats. This should keep everything balanced and help prevent any extreme weight gain.

“It is really easy to be hungry. That’s how your body reacts when you’re strength training.”

 “Food is a big part of life, and it should be enjoyed,” Magnus told POPSUGAR. “I hate the ‘cheat day.’ Seventeen out of 20 meals should be on point, and you should enjoy life three out of 20. So it’s up to you when you want to do those three meals out of 20, but that’s my philosophy.” And it seemed to work for Alicia, because she looks lean AF in the trailer for Tomb Raider.
To sum it all up, if you feel like you’re not getting leaner from strength training, don’t panic. You will inevitably see a little weight gain on the scale, but eventually you will start slimming down. And if you don’t, look closely at what you’re eating, because it’s so easy to overeat when you’re lifting weights. But sticking to your personal macros and following Magnus’s 17/20 rule will certainly get you to where you want to be.

 

HB Sig

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Healthy Byte: The Mighty Six

Originally Posted HERE

Trimming the fat — that’s what fitness is all about. But taking the very notion of slimming things down and applying it to all aspects of your life can be equally as difficult, and equally as satisfying, as becoming more fit and muscular. Imagine if you could trim the proverbial fat from your workday, commute, or any other number of responsibilities? Chances are, you’d reclaim a good amount of time, and be a lot happier.

 For the uninitiated, playing the architect and devising a fitness routine can be difficult — so difficult that we’ve trimmed things down to six simple exercises that can get you started on the path to success.

1. Squats

man performing bodyweight squats on a track

Squats will always be a workout staple. | iStock.com

 We discuss squats a lot — and for a good reason. Squats are basically the founding lift or exercise that everything else builds on top of. Squats not only help you build a powerful lower body, but also work your abs, back, and really to some extent, your entire body. You’ll become stronger, faster, improve your range of motion, and your balance as well. There are many, many reasons why squats are integral to a balanced workout, so be sure to get them in.

This is why they tell you not to skip leg day.

2. Pull-ups

man doing pull-ups

Chin-ups and pull-ups are the ultimate display of strength. | Spencer Platt/Getty Images

Think of pull-ups as the squat of the upper-body. It’s an exercise that incorporates nearly every muscle in your personal northern hemisphere, and forces everything to work in conjunction: your back, chest, abs, and arms. Hell, you’ll even get a little cardio going. Of course, there’s a steep curve for pull-ups, as a lot of people can’t even do one. But that shouldn’t deter you — do what you can, focusing on form. Before you know it, you’ll be busting several out over a few sets.

3. Power cleans

bodybuilder power cleans

This lift works your entire body. | Cameron Spencer/Getty Images

The clean is an excellent lift, with the only potential downside being they require access to barbells and gym space. Even so, this is one of those lifts that, similar to squats, will get your whole body into action. Not only will you be using your lower body to get a powerful lift off, but you’ll need your back and core, and finally your arms to handle the weight once you get it above your waist. You’ll develop explosiveness and definitely build a lot of muscle by incorporating cleans into your workout. There are substitutes, like rows, but if you can, get your hands on a barbell and some plates for the full experience.

4. Planks

man doing planks while a woman times him

Planks will give you the abs of your dreams. | iStock.com

Here’s an exercise that can be done in a barren fitness center, devoid of any equipment, or even in a hotel room or airport. Planking is so much more than just a passing internet video fad — it’s one of the better exercises that can be adopted into your regimen. Planks will give your core and upper legs a real workout and even help sculpt your abs. And there are a ton of variations you can throw into the mix as well to ensure you don’t get bored.

5. Lunges

man doing a dumbbell lunge

Lunges are great for your booty. | iStock.com

As if we haven’t given your lower body enough of a run-through, we’re going to add lunges to the list. Lunges, like planks, can be done in a much more convenient setting, and only require a set of barbells — or anything weighty that can be carried, really. Lunges will train your glutes and quads, helping you build explosive muscle that will also help with cleans, squats, and deadlifts. Use them in addition to your other lifts, or if you can’t do anything else, use the simplicity of lunges to your advantage.

6. Burpees

man in the bottom phase of a push-up in an empty room

Burpees are tough, but they’re seriously effective. | iStock.com

Yes, the exercise you probably hate the most is, indeed, one of the most effective. Burpees are the whole package — they raise your heart rate with the jumping movement and offer strength gains with the squat, plank, and push-up positions. If you’re unfamiliar with how a burpee works, you begin by jumping up and then immediately lowering to the ground to perform a push-up. Once the push-up is complete, hop your feet back in, and jump skyward once more. This is just one rep — do as many as you can in a minute to complete a set, or try out one of these difficult variations.

 

Healthy Byte: Just Because it is in Print Doesn’t Make it Definitive Truth

NOTE Last Sentence: “The burden, unfortunately, remains on you to think.”

An important new science article has been making the rounds, with apparently every newspaper and internet news aggregator in the world repeating the message: You don’t have to lift heavy weights to get stronger.

I know you read it. Here’s the first place I saw it, and here’s the actual paper.

It’s important because it both seems to confirm what everybody wants to believe, and because it’s actually a pretty good technical study. But it is wrong, because it studies the wrong questions. Nonetheless, you now think that you don’t have to lift heavier weights to get stronger.

In short, the study compared two groups of young men who had been working out in the gym for a while — “gym bros” to us strength training professionals — and assigned them a largely machine-based exercise program, described as “full-body Resistance Training,” to be performed four days a week.

One group performed “low reps” which the study authors considered to be 8-12 reps per set with 75-90% of their 1-rep maximum weight. The other group performed “high reps,” 20-25 reps per set with 30-50% of their 1RM. Each group did three sets to muscle failure with only a one-minute rest between sets.

This was actually not “strength training” at all. It was circuit training.

The strength and conditioning professional will immediately recognize that neither of these groups is a “low-rep” group, and neither of these groups is a “heavy-weight” group.

In other words, there was no low-rep, heavy-weight test group in a study that claims to show that there is no benefit to low-rep, heavy-weight exercise.

From the text: “The loads were adjusted in between each set to ensure that the correct repetition range was maintained,” and the loads were adjusted, either down or up, so that “failure” was achieved within the prescribed rep range for each group. In other words, if you somehow happened to get tired, they lowered the weight, because they had to.

Strength was measured by testing the change in 1-rep max on the lifts. Body composition and muscle tissue changes were assessed by the best laboratory methods available to modern science. Blood was drawn and hormones were measured, and statistical analysis was correctly performed.

The study found no significant difference in either strength or muscle size, or in growth-related hormone levels at the end of 12 weeks between the two groups.

This is not particularly surprising, since:

1.) Heavy weights were not used (you simply cannot do either 12 or 25 reps with a heavy weight, especially if you have to do three sets).

2.) To the extent that the two groups did get stronger, the group doing 8-12 reps to failure got a little stronger than the high-rep group, because they lifted heavier weights for fewer reps.

3.) The 1-Rep Max was therefore not trained. Instead, high repetitions were trained. You don’t get what you don’t train for.

4.) The exercises chosen for the study are widely recognized as ineffective for increasing both strength and muscular size, especially since there is nothing in the paper that details precisely how the movements were performed.

5.) Since a muscle’s size is proportionate to its strength, if you don’t ask the muscle to lift heavier weight it won’t get bigger.

6.) Exercise-induced changes in blood levels of growth-related hormones, while possibly wonderfully lovely for your health, are already understood not to correlate strongly — if at all — with increases in strength or mass.

There are many other problems with this paper. In fact, because of the way the study protocol was designed, it would have been odd if a significant increase in either strength or muscle size between the two groups had been demonstrated.

Basically, the study compared the effects of two stupid, inefficient ways to get stronger and bigger, and then correctly determined that they are both equally stupid and inefficient.

No competitive strength athlete in the entire world will change training programs on the basis of this study — because they all know that to be stronger you have to lift heavier weights in the squat, press, and deadlift, usually for five reps or less.

Yet the mainstream media has restated this paper’s conclusions, and has made their version perhaps the most widely disseminated chunk of “exercise science” in many years: “Lighter Weights Just as Effective as Heavier Weights to Gain Muscle, Build Strength,” or some version thereof.

Because they know this is what people want to read.

For the same reason, about every six months you’ll read an article entitled “Scientists Discover Fat Pill That Replaces Exercise.”

I have detailed the problems with exercise science in other articles, and this is certainly an excellent example of those problems. My point here is that the MSM lives for things like this, so they can throw the hyperbole engines into overdrive. The paper is badly done — the standard deal for exercise and nutritional science — but it’s not this badly done. It simply doesn’t say what the New York Times and everybody else reported that it said.

Take bad journalistic habits like this and apply them to climate science, another area of recently reduced academic rigor, and you get statements from John Kerry about how climate change is as dangerous as ISIS.

Don’t assume that what you read in the MSM about science is true any more than you would assume that what you see on 60 Minutes is true.

The burden, unfortunately, remains on you to think.

Originally Posted HERE

HB Sig

Healthy Byte: Strength Training Tips from the Pros

Stokes-Weightlifting-Goals-1200.jpg

Every guy dreams of attaining chiseled abs and arms, which usually leads to lots of hours at the gym. Putting in the time will definitely set you on the right path, but it might not be enough to get the results you want. Tons of elements go into a well-rounded strength routine, and the little details really do matter. You may be greatat maximizing your effort for individual lifts, but slacking on recovery or consistency.

Fitness can be a tricky puzzle to put together, so it’s time to clear up some of the confusion. We asked six leading weight-lifting experts to share the advice that had the greatest impact on their own training, which they’ve since passed on to others. Read on to hear what they had to say.

1. Don’t shy away from intensity

personal trainer pushing a man at the gym

Working out | Source: iStock

‘Go to failure.’ That’s the best weight-lifting advice I received when I was a young man. Now that I’m a professional trainer, I witness the power of it often, and still in my own life.

After my wife’s second pregnancy and the joy of bringing a second little girl into the world, I reprioritized my workouts. Unfortunately, I made the mistake of backing off my intensity in the gym. That meant less resistance, ending before failure, and longer rest periods. The result? I saw a 10% increase in my body fat.

When I realized how I’d drifted, I repurposed my workouts and increased my intensity again. I used several resistance training methods to do it. With a change in diet, I dropped to below 4% body fat.

Joe Cross, CPT, and founder of Cross Fitness in Minneapolis

2. Remember to take time for recovery

resting, taking a break at the gym

‘Fatigue masks fitness.’ If you’re always doing a high volume of work, you’ll never give yourself an opportunity to realize or demonstrate your fitness gains. Short-term overreaching is a good thing, and part of the training process, whereas long-term overtraining is a huge problem.

Eric Cressey, CSCS, and president and co-founder of Cressey Sports Performance in Hudson, Mass.

3. Dedication is everything

a man lifting weights

A dedicated man pushing himself | Source: iStock

The most important advice anyone can take with regards to strength training isn’t something I was ever given explicitly, but something that was reinforced over my years as a weightlifter by my coaches. And that is hard work and consistency are the keys to success. There are no magic tricks. And thinking, reading, talking, and arguing about every new thing you hear of is wasting time and energy you should be putting into training and recovery. Or, as I like to tell my lifters, “shut up and get back to work.”

Greg Everett, head coach of the Catalyst Athletics weightlifting team, owner of Catalyst Athletics in Sunnyvale, Calif., and author of Olympic Weightlifting: A Complete Guide for Athletes & Coaches

4. Keep everything in balance

performing push-ups at the gym

A man performing push-ups | Source: iStock