Lift Weights: Don't Fear the Bulk

If your goal is weight loss, an improved muscle-to-fat ratio, strengthening your bones, and building confidence and self-esteem, then lifting weights (strength training) is for you. 

Building muscle is an effective way to lower your body fat, because muscle is more metabolically active than fat.  It requires significantly more calories of energy to maintain muscle than fat.  Where a pound of muscle burns 10-20 calories a day, a pound of fat burns only 5 calories a day.   Surprisingly, your muscle is working for you, even when you are not working your muscles!

Not only does muscle require more calories just sitting around, effective strength training offers additional calories burned after a training session.  Steady state cardio workouts burn calories at the time of the workout, but strength training keeps burning calories after your gym session. 

With the appropriate weight load, reps, sets, diet and weight progression men have the physiology to gain size and bulk in their muscles.   Women do not because we don’t have the testosterone levels to build big muscles.  So don’t fear the bulk and lift heavy to challenge and change your body for the better. 

A certified personal trainer can help you determine the appropriate weight or if you are experienced in the weight room you can do it yourself.  One way to determine the appropriate weight for building lean muscle is to discover your specific 1 rep max (1rm).  Perform a bicep curl, or chest press (or whatever exercise you are going for) with the heaviest weight you can perform for 1 repetition (use a spotter if necessary).    Work your weights as a percentage of this 100%.   For muscle hypertrophy (muscle definition) you want to work at 75%-85% of this weight.  For strength endurance (reduce body fat and increase lean muscle) you want to work at 60% – 80%.

You can also back into selecting the correct weight for your resistance training using the last 2 rep rule.  The rule states that you will know you have the correct weight when the last 2 reps of your set are very difficult (almost breaking your perfect form).  Experiment with a given weight and check in mid-set.  Is this weight extremely easy or extremely difficult?  Stay away from the extremes and try to find that weight that allows you to struggle for the last 2 reps.

When the weight goes up, you can complete fewer reps.   Focusing on your goals here is important.  The National Academy of Sport Medicine (NASM) recommends for strength endurance complete 8-12 reps with 2-4 sets.  For more muscle definition (hypertrophy) 6-12 reps with 3-5 sets (less reps, more sets).  If you desire to gain maximal strength (think bodybuilder physique) complete 1-5 reps with 4-6 sets.   Keep in mind the last 2-rep rule when selecting your weight.  No matter what your goal, push yourself to do more reps or use a slightly heavier weight to break through training plateaus.  Only increase your weight or rep range by no more than 5-10% at a time. 

Steady-State Cardio Vs. High-Intensity Interval Training (HIIT) Which is Better for Me?

My clients often ask which type of cardio training is best for them.  My answer, as with most things is that it depends on your goal.  Let’s start with some basic definitions and then we can dive into some pros and cons of each type of training.

Steady-State Cardio

Steady-state cardio workouts are simple.  Perform your activity (jogging, swimming, cycling) at a steady, challenging, but manageable pace (60%-70% of maximal capacity) for 20 minutes or more aiming for a heart rate of 120 – 150 beats per minute. 

High Intensity Interval Training (HIIT)

HIIT workouts are slightly more complex.  Turn “on” your activity as hard as you can (75% – 90%) of maximal capacity for a brief, set time period (usually less than 2 minutes) then back off for a predetermined rest interval (usually at least twice the “on” time period), and repeat the cycle 4 times or more. 

Energy Sources

There are 2 ways that muscle can burn glucose (blood sugars):  Aerobic work (with oxygen) and anaerobic work (without oxygen).  Steady-State cardio is generally aerobic.  It requires oxygen and is fueled mostly by stored fat.  60 percent of the calories you burn come from fat stored in your body.  This is the classic “fat burning zone” and is generally measured by the absence of dramatic elevation in your heart rate. 

Interval work is anaerobic and doesn’t rely exclusively on oxygen and is fueled mostly by stored carbohydrates.   When you exercise at a high intensity, your body uses carbohydrates for fuel and only 35% of the calories you burn come from stored fat. 

If my goal is to lose fat, which style of cardio do I choose?

It appears that you would want to be in the “fat burning zone” to lose fat, but actually the math works more in your favor if you add higher intensities.  Yes 60% of the calories you burn come from fat when doing steady state cardio, but you burn far more total calories (thereby more fat calories) overall when you work at higher intensities.  But it is unrealistic to exercise at a high intensity, such as 85% or higher of your maximum capacity for a long duration, such as 30 – 40 minutes.  The best result is combining low and high intensity (aka:  HIIT) in a workout.  This proficient method accelerates fat loss and burns more calories.  Remember, the faster you burn 3,500 calories, the faster you will burn one pound of fat.

How do I increase my cardiovascular strength for long-endurance activities such as cycling, running and hiking?

VO2Max is the body’s upper limit for consuming, distributing and using oxygen for energy production.  Also referred to as the maximal aerobic capacity.  VO2Max is a good predictor of exercise performance.   A recent study measured the VO2Max responses among men and women who participated in an 8 week HIIT program and a continuous cardiovascular training program.  VO2Max increases were higher in the HIIT program (15%) than they were in the continuous training program (9%) (Daussin et al. 2008). 

I have limited time to exercise, which is my best bang for the buck?

One of the benefits of a HIIT program is that you can burn the same number of calories in less time.  In this case, the intensity matters more than the duration.  To get the most benefits from the “interval” component of the program you must get your body over the Anaerobic Threshold (AT) and the Lactate Threshold (LT).  A simple test is that you should not be able to hold a conversation during the “on” phase.  You really do have to push your body so it is uncomfortable, and you can’t sustain it for long.  Then you get the release of the “off – or active recovery” phase to recover. 

With HIIT, you are burning calories at the moment of exertion but you actually change the muscles metabolism.  You get a boost in metabolism because you increase the mitochondria (energy producing units) density of your muscle, so you increase the muscles oxidative capacity and you burn more calories.  With Steady-State cardio you only burn the calories at that precise moment (no boost in metabolism) and over time your body adjusts to low intensity exercise as the new norm. 

Another metabolic benefit of HIIT is Excess Post-exercise Oxygen Consumption (EPOC).  After a HIIT exercise session, oxygen consumption (and thus caloric expenditure) remains elevated as the working muscle cells restore physiological and metabolic factors in the cell to pre-exercise levels.  This translates into higher and longer calorie burning after exercise has stopped. Studies have shown higher EPOC values with HIIT programs than with steady-state training (LaForgia, Withers and Gore (2006)).  The end result is that you will have more calorie burn during and post exercise.   

I want to lose fat, not muscle.  Which is better?

Steady-state cardio is more catabolic (muscle wasting) than HIIT cardio.  Your metabolism becomes accustomed to the demands of steady state cardio more rapidly.  During long periods of steady state cardio you become glycogen depleted (the stored carbs in muscle) and your body will look for other energy sources in the form of protein in your muscles which leads to the cycle of catabolism (muscle wasting).  Think of the differences in marathon runners bodies compared to a sprinters body.  HIIT actually builds muscle by overloading them (for short periods) stimulating muscle fibers, which in turn means more muscle growth. 

A word of caution abut HIIT

If you are a beginner, start slowly.  You must master steady-state cardio first.  Build up to 30-40 minutes at a stretch 2 times a week, for a period of 2-3 months.  If your resting heart rate is below 60, feel free to experiment with HIIT.  If it is above 65, then stick with the steady-state cardio a little longer. 

The Bottom Line

Both styles are beneficial and useful, but focus on the type of cardio you prefer.  You will be more committed and work harder if you enjoy it.  HIIT takes less time, proves to be more effective for fat loss, creates metabolic changes and helps with muscle retention.  Steady-state gives you more aerobic benefits, still helps with fat loss, good for beginners, less mentally taxing, and sometimes the perfect antidote to a high intensity day.  Choose your cardio workouts to meet your goals and bring enjoyment to your fitness. 

Alicia Guerra, MSPH, CPT, RYT200

www.ResonateFitness.com

303-514-4881

What Should I Eat Before A Workout?

Eat Something! 

Don’t start a workout on an empty tank.  You need quality carbs, lean protein, healthy fats and fluids to fuel a kick-butt workout.  I am not a dietician but I can provide some general guidelines that work for me.  Most importantly eat foods that you enjoy and your body tolerates well. 

Your muscles rely on complex carbohydrate foods like breads, cereals, pasta, rice, fruits and vegetables for a quick energy source.  You need protein for your hard working muscles to get peak performance from them.  You also need fluids in advance of a workout to prevent dehydration. 

If you have a 2-3 hour window to eat a meal before your workout a

300-400 calorie mix of carbs, protein and fat will serve you well throughout your workout.   A small portion of chicken with veggies and rice makes a good choice.  In the morning I always eat eggs (maybe because I raise my own chickens and have a readily available source of fresh eggs – yummy!!)  A couple of eggs and a slice of toast is the perfect pre-mid morning workout meal for me.

The most beneficial food for the window 1 -2 hours before a workout is a light, carb centered snack with a little bit of protein.  Quality deli turkey meat with some whole grain crackers is a favorite of mine.  Yogurt with granola or cottage cheese is another option.  The snack should be around 200 calories. 

If you are rushing to the gym, and remember that you are running on empty a small snack such as a banana (good carb and potassium combo), glob of hummus, some nuts or raisins will see you nailing it at the gym.  Again, the important thing is to not show up running on fumes, you will only disappoint yourself with your listless performance. 

With each eating scenario it is important to hydrate.  1-2 glasses of water before your workout will keep you well hydrated and allow your body to function at it’s maximum. 

Post workout recovery nutrition is just as important.  Within 30 minutes of finishing your awesome session at the gym eat a snack that is higher in protein and a few carbs.  The protein will start to calm your irritated muscles and help in the re-building phase.  This will help reduce muscle soreness.  I enjoy a hard-boiled egg with a rice cake, or some chicken or deli turkey.  Peanut butter on a sliced apple is also a favorite. Continue to hydrate to help cool your body and replenish what sweat you left on the gym floor. 

The key is to eat high quality food and snacks throughout the day with a good balance of protein, carbs and fat.  This will help stabilize your blood sugar levels and keep your motivation for a quality workout high.

Keep moving and grooving!!