Fat and muscle are two completely different types of tissue. One can’t turn into the other. Fat is a soft, bulky, voluminous, lumpy yellow color tissue that sits on top of our muscle. Muscle is a lean, hard, firm and tight tissue. To achieve the body that most of us desire, we need to increase our muscle and decrease the layer of fat that sits on top of it. This is accomplished best through strength training and a low fat diet.
No, as a matter of fact strength training will help you to lose weight. As we age we lose muscle tissue. Since muscle is a highly metabolic tissue, our metabolism actually slows down, making it easier to gain fat. With a sensible strength training program, you will regain your lost muscle tissue, increasing your metabolism and lose the fat.
Cutting carbs out of your diet does produce a quick weight loss, but the majority of the weight loss is water and muscle. For every pound of carbs you take out of your system, 3 pounds of water goes with it, equaling 4 pounds of weight loss – none of which is fat. This is not the kind of weight we want to lose. The reason that you don’t want to lose muscle is because muscle is a highly metabolic tissue. When we strip down our muscle with improper dieting, we actually lower our metabolism. So when we go back to our old eating pattern, which is usually the case, we gain back the weight, plus some.
Every sport performer will benefit from proper strength training because you are using a full range of motion. Strength training will help to hold back some of the negative responses to sports training, such as tissue and joint damage, muscle wasting, muscular imbalances and poor cardiovascular conditioning. Some athletes believe that they need to mimic their action in their sport with resistance added to the action in order to become more powerful or faster at that particular activity. This is not true. If you increase your muscle in the correct manner, performing proper strength training techniques, then greater muscular strength will produce greater muscular endurance. Proper strength training will build muscle tissue, which increases flexibility, and it will also improve power and speed. In addition, you must also practice your skill to be good at your sport with this newfound speed and power.
As a very wise man once told me, if many repetitions were effective, then everyone who is overweight that chews gum should have a skinny face. I know many athletes who perform repetitive movements with light resistance, who have extremely large muscular legs, or arms. It is not the lightness or heaviness of a weight that produces a toned look, it is the little amount of body fat that there is on top of that muscle and how in shape the muscle is underneath. Make the muscle as strong as it can be with proper strength training techniques and eat fewer calories in a balanced manner than your body needs to sustain itself for the day, and you to will produce a toned physique.
Women only have one-onehundreth the amount of testosterone a man has. Even most men do not have the potential to become a bodybuilder type. Big and bulky just means having more fat on top of your muscle. Most people who start a strength training program eat a little extra because now they are working out. Has this thought ever slipped into your mind, “Oh I can have just a little bite of this, I worked out today”. Unfortunately it doesn’t work out that way. It only takes 50 extra calories a day to gain 5 extra pounds of fat per year! That’s a fork full of a taste off of someone’s plate, or five pieces of sugarless chewing gum. It doesn’t take much. So strength training builds back some lost muscle and bone and we benefit from so many healthful things strength training can offer.
Remember, the body does not respond to how many, how long, or how often. The body only responds to how demanding the exercise is, the amount of time the muscle was required to do the work, proper nutrition and proper rest. Since you are not able to sleep for half of your body, or eat for half of your body, it is also impossible to exercise for half of your body. Your body will always work as one unit taking energy from everywhere regardless of which muscles are working. Recovery time (approximately 48 hours after your workout is finished) is the time when you benefit from the exercise, so working out longer or more frequently will limit your body’s ability to recover and will slow down your results.
Why do three sets when you can accomplish what you need to in one set? There is significant research to prove that the results between one set and three sets is insignificant and some say, if it is done correctly, one set produces far greater results than multiple sets. When it comes to exercise, the body does not respond to how many, how long, or how often. It only responds to the demand you place on it. In order to increase muscle, you need to overload the muscle to exhaustion within a certain amount of time frame, with good form (to keep you safe from injury). If you do this effectively in one set, than doing 2 or more sets would be like paving the same road 3 times. Also, the more repetitions you do around the joint, the more wear and tear you create within that joint, thereby, increasing the risk of injury.
It is true that exercise intensity plays a role in how many calories you burn through exercise and that running and fast walking or biking done correctly, can increase your cardiovascular endurance. Yet, it doesn’t do much in the way of benefiting the rest of your body. Most cardiovascular activity is midrange exercise, which creates inflexibility. Certain types of cardiovascular exercise, like running, walking, biking etc… can damage the joints and may also lead to a reduction in fat loss. First, we must understand that in order to burn one pound of fat through cardio, we would have to run 2 marathons back to back. And then we end up eating twice that amount rewarding ourselves for the incredible feat. So, the number one way to burn calories is, not necessarily exercise, but increasing your muscle tissue.
Proper strength training is the best way to increase muscle tissue, thereby burning more calories, thereby decreasing body fat. By age 14, you lose a pound of muscle tissue per year for the rest of your life. By age 40, you burn 650 less calories per day, which equates to a gain of 15 pounds of fat every ten years. For each pound of muscle tissue you lose, your metabolism goes down 35-75 calories. Therefore, you may weigh the same or only a little more but look much flabbier and looser. The body now has more fat than the muscle it used to have. Proper strength training will put back lost muscle, causing you to burn additional calories every day, even when you are not exercising. One pound of fat burns only 2 calories each day to stay alive on your body, while one pound of muscle needs between 35-75 calories each day. Now you tell me what type of exercise do you want to be doing? Cardio, which may actually create muscle loss, or proper strength training which will put back on the lost muscle and may even provide the cardiovascular conditioning for you? Therefore, exchanging 10 pounds of fat for muscle will burn an additional 330-730 each day.
To answer the question, what it ultimately boils down to is several things:
- Genetics (How long are your muscle bellies, how close or far are your tendon insertions, what is the amount of neurological connection to that muscle group?)
- How hard are you willing to train?
- How much recovery are you willing to give your muscles? (during recovery is when we benefit from exercise, not during the exercise)
- Are you eating in a manner that builds muscle? ( that doesn’t mean excess protein)
The PTI program will definitely work. I have seen incredible growth. Understanding free weights and physics will help you understand why PTI chooses Nautilus over free weights. There are only 3 free weight exercises that truly benefit your muscles through a proper strength curve, that’s why so many people use momentum when they work out with free weights. Where you are weakest the free weight is the heaviest and where you are the strongest the free weight supplies little or no weight. Nautilus was invented to get body builders bigger and stronger. Unfortunately, most bodybuilders didn’t have the money to spend on Nautilus equipment, nor join a gym that had Nautilus equipment. Free weights are a lot easier to throw in your basement or your garage. Most of the big bodybuilder names were using free weights, so people thought if they’re doing it, so will I. Much more goes into looking like a bodybuilder than what tool they use for lifting. Genetics is the number one reason Arnold Scwarztenager looks like he does. If you had his Mom and his Dad you would have a better chance of looking big than if you used his exercise routine.