WEIGHT TRAINING 101/Recap/Reminders
Recap of the 30 Weight Training 101 Intro Talk
The answer to so many of your questions of....
- Why you have belly fat although you work out? HORMONES
- Why am I not getting stronger? MUSCULAR ENDURANCE & NOT MUSCULAR STRENGTH
- Why am I getting injured, over & over& over? WEAK TENDON CONNECTION
- What should I eat? REAL FOOD
- I want a 6-pack? APPLY RESISTIVE FORCES
- I lost weight and have "saggy" skin, how can I "tone" it up? PROTEIN & TRAINING VOLUME
I went over briefly the "how to" of loading & unloading the EZ curl bar and straight bar and how to safely use the collars on these bars. Also, the weight of each bar: the EZ Curl bar weights 20 lbs and the straight bar weights 45 lbs. My guess is that many of those in attendance have not worked with this type of equipment and are not comfortable going into a Weight Room setting to set up & use this equipment. Hopefully, the quick explanation of these two new pieces will allow you all to go right in and get started on lifting.
Next, body types:
Ectomorphic - least body fat, high metabolic rate, somewhat athletic, more surface area to districbute body fat
Endomorphic: lower metabolic rate, high percentage of body fat, can put on muscle easily but with the higher percentage of body fat hard to see muscle or definition, holds more body fat in the abdominal area
Mesomorphic: combination of the two (different percentages), more muscular look, athletic build, average to high metabolic rate, can put lean muscle tissue on fairly quickly, strong skeletal system
My point: there are all different body types and most of us are a mixture of body types. The most important thing, Body Acceptance and working with the body type you have, knowing what works for your body.
Next: I talked about the difference in men & women
Women - higher estrogen levels ( the fat storing hormone), born with lower levels of testosterone and produce less testosterone as we get older, wider Q-angle, lactational fat reserve in the hips buttocks, and thighs, and naturally lower amount of muscle tissue. When women lose weight they become a smaller pear shape and because a lot of the weight loss is muscle tissue lose strength, will see a decline in metabolic rate, and will see skin tenacity weaken.
Also, women in a peri-menopausal stage have fluctuations in progesterone each month and usually with age see an increase in estrogen causing excess body fat to be stored in the abdominal area. Lift heavy use HIT to lose body fat ,not muscle!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Men - higher amount of testosterone (the muscle building hormone), born with more muscle tissue per surface area and less body fat, apple shape body type so that when they lose weight it is from their midsection, stronger tendons, ligaments.
WOMEN HAVE LESS TESTOSTERONE,NATURALLY . TESTOSTERONE IS THE MUSCLE BUILDING HORMONE THEREFORE, TO PUT ON MUSCLE TISSUE (for example, if you want that 6 pack or nice looking delts or to lessen your chance of injury) YOU HAVE TO TRAIN THE BODY TO PRODUCE MORE OF THIS MUSCLE BUILDING HORMONE.
HOW TO TRAIN THE BODY TO PRODUCE THIS HORMONE?
HIGH INTENSITY TRAINING (HIT)
Lifting weights is a HIT workout. Activities such as running, swimming, cycling, walking, Kickboxing, etc use slow twitch- aerobic muscle fibers. Since most of us are conditioned aerobically and are born with a greater number of slow twitch muscle fibers, we need to challenge the Fast Twitch and train with greater intensity.
THREE THINGS NEEDED TO PUT ON MUSCLE
1. Testosterone (discussed above)
2. Lots of calories
3. High volume training
You will need fuel. Girls afraid of calories and are still restricting calorie will probably not get the best results from this program. To get results from lifting weights using my high volume- high intensity training system requires eating good food, eating real food, and getting over the mindset that "I have to burn off everything I eat" It requires fuel pre-workout & post-workout.
Pre: 30-60 grams of quick carbohydrates & 10-30 grams protein, 60-90 minutes prior to training.
Post: 20-30 grams of complete proteins within 20 minutes of your workout.
Water throughout the day: 1/2 your BW in fluid oz. NO MORE NO LESS!!!!!!!!!!!!!!!
Post workout AMINO ACIDS: our body manufacturers non-essential amino acids but does not make the other essential amino acids. Therefore, we must get the essential amino acids from the foods we eat. AMINO ACIDS ARE THE BUILDING BLOCKS OF PROTEIN. OUR MUSCLES ARE COMPOSED MAINLY OR PROTEIN FILAMENTS (ACTIN & MYOSIN) WITHOUT ALL NON ESSENTIAL & ESSENTIAL AMINO ACIDS WE CAN NOT PUT ON MUSCLE TISSUE.
DO YOU KNOW IF WHAT YOU ARE EATING POST WORKOUT CONTAINS ALL OF THE ESSENTIAL AMINO ACIDS? For the most part, probably not. That is why a supplement is much needed and should be a part of your weight training program especially to make this work for you and see the results you are after.
I take, BODY BY VI. As I stated on Saturday, I have tried a lot of ergogenic aids over the last 23 years in this business and this is by far my favorite. Easy on MY GI system, great tasting, and has all the recommended amino acids for muscle building post workout and a the nutrients I know don't get from food. I also stated, whatever your choice may be, you really need a supplement to make this program work for you OR know everything that you feed your body contains all the essential amino acids needed for muscle tissue growth, synthesis, quick repair, and hyperplasia.
IMPORTANCE OF CERTAIN AMINO ACIDS ON TENDON CONNECTION STRENGTH:
Injuries happen usually from overuse, repetitive stress, too much too soon, weak muscles or an imbalance, lack of strength in the structures that make up the body. By structures I mean, bone, ligaments, tendons, soft tissue, and other connective tissue such as the fascia.
Two ways to improve tendon connection strength is diet & resistive forces.
Diet: Two amino acid, L-glutamine an L-lysine have been shown to improve tendon connection. especially when ingested immediately post workout, ARE YOU GETTING ENOUGH OF THESE TWO AMINO ACIDS. Overtime, it's probably a good chance you will see less inflammation or "itis" (tendinitis, bursitis, chondralitis) - and therefor less time off due to injury if you are taking a supplement that contains the essential amino acids (L-glutamine & L-lysine).
HIGH VOLUME TRAINING - As mentioned Saturday, it takes a lot of sets / muscle group to break down the muscle fibers and overloading the muscle to see change or to see definition or improved strength in your arms, abs, legs, etc. Leave it to me and my program design, I will provide you with 12 different Training Systems that have not been introduced at he studio, therefore, eliminating plateau and boredom. Each Training System can take 4 weeks to master!!! Using these different TRAINING SYSTEMS WILL get you stronger! You will also have more shape, muscle tone & tenacity of the tissue, and decreased posturing.
Using HIGH VOLUME TRAINING simply means doing 3-4 sets/ muscle group 3-4 different exercises / muscle group, a 10 rep max set, and feeling challenged initially each set so that you know you are working the FAST TWITCH MUSCLE FIBERS and not starting out with the SLOW TWITCH.
As your trainer, these are the staples that should be part of your diet and remember to eat "real" food that is high in nutritional value. Don't deprive yourself - do enjoy treats on occasion...just not everyday. Limit your intake of too many processed foods, alcohol, & foods snacks high in trans fats such as boxed items or foods that have a long shelf life.
- A supplement ( my choice BBV) you should have your shaker with you at the gym for immediate post workout fuel
- Chicken breast
- White fish & fish that is high in Omega's
- Cottage Cheese
- Garbanzo Beans
- Black Beans
- Oatmeal, Bulgar, Steel Cut Oats
- Cous Cous
- Brown, white, long grain, and wild rice blends
- Rice cakes
- Peanut Butter
- Colorful veg
- Almond Milk or Skim Milk
Lastly, I don' really see this as a program, but a way of life. If you listened closely on Saturday I stated how important it is to have a STRONG body a STRONG frame and STRONG structures.