Fitness

Ahh one of my greatest passions

I may be a geek but im a healthy one and am currently going to school for physical therapy and nutrition and am taking my personal training certification in the up coming weeks.

Any question you may have for very effective out of the norm time saving workouts or just questions in general id love to answer them. Maybe interesting in doing a sport or training in regards to strong man, gymnastics, body building, martial arts ect iv got the answer for you.

I know kind of strange to put this on here but I did.

 

lol, urge to post after my thread?

i swim three times a week at a good speed. Great for muscles.

 

Your thread sparked the idea.

It is but do you just swim at a constant rate or do you add exercises?

 

swim at a consistant rate, sometimes a few rows without hands or feet, and sometimes some other stuff when i am bored

 

I've got some questions

To become more muscled, do you:

- Lose weight (whilst building up your muscles by exercising), so your muscles stand out more? (i.e. get a fat percentage of +- 10%)

-or-

- Gain weight, and try to transform the 'fat' into muscle?

This is just something not very clear to me. For instance, I am 22 years old, 185cm tall, and my weight is 75 kilos. To become more muscled (appearance) should I reduce my fat percentage?

If the answer to the question above is yes:

Say I reached the perfect fat %, but i'd still be like 'hmmm, i would still like to get broader etc etc' obviously (i think?) I would need to gain more weight. Yet then my fat % would increase again.

In other words, I dont quite understand the fat % ratio to becoming broader (wider) and still being in good shape.

I hope you understand the question, as non-english speaker its hard to formulate what i mean exactly. If i need to clarify certain points please say so!

Thx in advance!

 

when you transform fat into muscle you gain weight, since muscles are heavier, but since muscles use more energy, you will lose fat again faster

 

still dont get it..

if you gain muscles and thus become heavier, your fat % would increase right? you say youll lose the fat faster since muscles require more energy, but didnt that abundant fat just turn into muscles?

ie. there is no fat left to burn, so you'll burn muscles?

 

no, if you gain muscles you increase weight while the fat% decreases.
when ou turn fat into muscles, it probably isnt your last ounce of fat, but otherwise, yes, your muscles would consume muscles

 

i thought that the main determinants of your fat % were your length (fixed number) and weight (variable) so if you gain weight fat % increases...but this is a wrong assumption than?

hypothesis (please correct me): to become more muscled (than at the current moment) one must gain weight and keep fat % at the same (healthy) level (for example 10%)

could you also tell me how your fat % is calculated? according to those tests on the web (probably unreliable) i have a fat % of 12%.

they calculate this percentage with your age, sex, length, weight, contour waist and neck

 

It generally depends highly on your genetic makeup.

Enviromental effects aside - some people put on weight a lot easier than others - they are born 'fat' so to speak, where as some are born skinny due to the genes of their parents.

In respect to muscle gain - eat eggs and exercise to the extent that you're sweating and muscles are tired. .

 

I get your question and is one of the biggest with people trying to gain get toned ect.

There are 2 different type of weight fat free weight (muscle, organs, ect) and fat weight so in your case 12 % of your total body weight is fat

muscle is different from fat and one cannot be turned into another

the term toned meens to show more definition and in your case thats what you want but there is no such thing as toning exercises just a fact of reducing your body fat percentage through effective workouts.

if you gained 20 pounds and your body fat % stays the same then you gained 18 pounds of muscle but this is hard to judge and can only be estimated unless you went and got a real body fat count but most can normally tell if they know how to read there body like me.

to see your abs for example you would be in a range of 6-9% body fat and to acutely see them completely 3-5% but this varies because fat is placed depending on the person but fat is stored on the midsection more and tends to be the last place it comes off.

So to also answer your question about how to become more muscled the answer is both increase your muscle mass and also have a low body fat ratio because if you are very skinny then well having a low body fat ratio is not going to help the look but it dosen"t take a huge amount of muscle to look muscled but it depends on what look your going for.

Best way to do it.

short intense sections of weight lifting with low resting time and proper diet sleep.

workout - iv got several that work but I will say this exercises that use a large range of motion such as dead lifts, squats, calisthenics, ect are always better for not only muscle gains because they increase muscle building hormones and require more muscles and this is also why they are better then so called isolation exercises for loosing fat because they require more energy but per body part exersises are awesome but shouldn't be all you use.

You should truly never follow a body builder unless you know how because you can run into all sorts of problems like muscle imbalances, over training, ect plus alot of what they do inset really effective when it comes to becoming stronger, more muscular ect but when it comes to exercising everything works just some things work very effectively and some things not as effectively.

Now calisthenics are harder to use because the weight remains the same but what you do is increase the range of motion, stability, and also the speed at which you lift yourself.

This can also be done with cardio like exercises but in a different way through alternating times of both intense and moderate intervals for short amounts of time because if you do the same thing all the time the body will adapt to what ever your doing to save energy.
you use more energy sleeping then you do walking.

diet and sleep - unlike how most people think muscle is not grown in the gym but out of it same way with losing fat.
muscle grows through stimulus but it needs the energy and also the more muscle you have the more energy it needs so eating less is not the answer more or less eating more but also more often.
getting good sleep is very important also
losing weight is also based on how many calories you take in and burn off.


did this answer your question or questions? Also Broader do you meen bigger or wider in the form of bigger deltoids.

 

Did you take a math class in school?

 

i have a metabilism from hell, can't keep fat or muscle on me cause my body eats it at such a fast rate. I work out three times a week, just weight lifting and some running. I only weight 103 lbs.

 

Then get lazy, and you will gain some weight man, being that low isn't healthy.

 

believe me i've tried, and it hasn't worked one bit. One consolation about it though, i can practiacly hide anywhere in a space that is at least a foot wide.

 

Creepy.

Very much so.

 

yeah, i know and i wouldn't have it any other way.

 

whats your diet? my sister used to try eating like a slob so she can gain enough weight to donate blood, it didnt work, so once she gave that up idea she decide to eat healthy, and gain the weight that she wanted because of it. ofc now she doesnt care about giving blood lol.

 

Stop all cardio or do very little, because of the way i am I don"t do any cardio at all but still have a lot of endurance and a low body fat percent because of how i work out.

train for strength 3 times a week or more intensely less frequently with more rest using such exercises like dead lifts, squats, calisthenics, ect and try to limit your isolation stuff.

keep your workouts short but intense like 30-50 minutes with more resting time between workouts because people with high metabolisms need more rest when doing short high intensity work.

Eat more but also eat often like 6 times a day and make sure your diet is full of good food not stuff like cake, ect(hard at first but you can get stuff like tuna fish and other stuff that is really cheap)

Supplements help a lot but should only be used to supplement and I personally only use whey in half scoops with some Gatorade right after I workout (this is really important especially skinny people to refuel)

Iv got some pretty good workouts that you could do that save a lot of time and frustration.

 

Going to ignore what I said BTH?