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Exercise & Fitness Message Board

Exercise & Fitness Board Index

ugh *shakes his head*

Okay lets get some facts straight first. Lifting heavy doesn't directly induce hypertrophy. Lifting heavy around 1-5 reps will bring on STRENGTH. The failure one feels at this will be a nueromuscular failure, not muscle fiber fatigue. Strength is the precurser to power lifting (power being strength over a time/speed).

Hypertrophy or hyperplasia are most brought on by which fiber you are trying to gain. This should be obvious as different fibers take primary control (one fiber per motor unit) when the load is at a certain range. This range is set by reps in weight training. Some nice ranges (nothing is set in stone) are 6-8 type IIB fiber growth (three sets are good and should end with close to complete failure). Type IIA around 9-13. Type I 13-25. I may be a lil off, but like i said, just the general idea.

Women do not need to worry about bulking unless they are dieting very specifically and working hard as hell. Women do not have the horomones in near the level men do to utilize protein synthesis and build mass. So like I said, unless they're training for bodybuilding, they wont have huge hypertrophy/plasia gains. Though hypertrophy occurs if you damage the muscle (and let it repair). But it's not bulking up.

So now I come to toning. You say it's the density of the muscle? What the **** does that mean?!?!? You do know what the muscle looks like right? How do you make it dense? Add more mitocondria? More myofibrils? Cells? what?! What makes the muscle dense? I would picture a dense muscle being one that's epimysium is at a set size and you've hypertrophied (is that a word? lol) the hell out of the myofibrils to the point they've condensed the muscle. Do people do that? Sure, that's bulking!! It takes hypertrophy to do that. So again, what is this toning you speak of? Tone is generally, as I said, the cut someone has. The appearance they have at rest (cut generaly being when they flex). This occurs by two factors. Muscle mass, and bodyfat (bodycomposition obviously). They have to have muscle to show and low enough bodyfat to allow it to show through.

So how do we lose bodyfat? Cardio! And I don't see how someone can just say "intense workouts do the best." Athletically, yes. I've also known a few obese people who can run a marathon, they run all the time, doesn't do crap for their bodyfat (Yeah genetics have a role in here too, and diet). Anyway, my track coach works with people who do what? High intense workouts, he's coached people for many years. He says low intensity workouts are the best for burning fat. One, it requires that you burn the fat! This requires oxygen and you're not getting that when you work at high (anerobic) intensities. Also, people say "you need less caloric intake than your output." True, but allthe calories we take in aren't just a number system. We have to look at WHAT we're putting into our bodies. In this i'm not talking about just dropping weight but actual FAT. You know, those *******s of a lipid that don't like to go away. We take in proteins, they can be utilized, broken down, or passed right out of us. Carbs aren't just going down into fat. We store them as muscle glucose, livery glycogen, etc. (fiberous carbs are good because what's not used can be flushed right on out). Not everything extra just goes into fat! Fat holds calories, but it's not just as simple as intake and output numbers. They're important to count mind you, but you have to look at where they're coming from, when you take them, and what's being metabolised as what, and what's getting disposed of. Now, that's taking on fat, the same diverse concerns are there for getting rid of fat! So as I said, fats are metabolised in the presense of oxygen and when there is a demand for it. If your workout is intense, or even high aerobic, where is it getting it's ATP from? The caloric output is being derived from primarily glycogen stores in the muscle, in the intenstine, from the liver, etc. During recovery what does your body look for? Protein to restructure, and carbs to help do that. It MAY take away from the fat during recovery times, but that's still something I have to look into, but does that maybe really count more than a good long low intensity aerobic workout that metabolises fat as its prime source? (note, all energy systems are utilized all the time). Anyway, this is why I say, both low intensity and high intensity workouts are good. High intensities have great benifits in terms of fitness because they do make the heart stronger (VERY important) as well as train other energy systems, and vascularity and what not. But if the goal here is to burn fat, don't forget to have a good long easy session that metabolizes it directly. Oh, and another bonus to higher intensity workouts and longer durations for them is that slow twitch type I fibers develop more mitos from that, which by itself will help burn more fat, like I said, all systems are utlized, but when burning fat the mitos add to that capacity. So having these fitness advancements also help in the simple getting rid of fat methods.

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