Q&A for: 21-Jan-07
1959. Q:
Can you explain to me exactly how it is that people who do long distance running and similar endurance cardio – have thin muscles – is it because they never lift weights or because their physical build has always been slight. For example, if a bodybuilder started to lots of distance running and continued weight lifting would they end looking like a typical long distance runner?
A:
That's an excellent question! To explain I have to first give a little background on muscle physiology... Each of our muscles consist of thousands and thousands of muscle fibers running more or less in parallel. While each individual muscle fiber is quite weak, many thousands of them acting together can produce significant forces that allow us to run or lift weights. The key point is that not all muscles fibers are the same -- they can be classified into two main types, called type I and type II (there are subtypes as well, but two main types is enough for our purposes).
Type I muscle fibers are good at producing moderate forces for a very long time. Type II muscle fibers are good at producing very high forces but they cannot sustain it for very long. Both muscle fibers are necessar for our survival. Type I allows us to walk, jog, or run for long distances, while type II allows us to sprint short-distances or lift very heavy weights. All muscles have a mix of type I and type II fibers since every muscle might be called on for sustained moderate force or a brief maximal force.
By now you probably see that marathon and other long-distance runners primarily utilize type I fibers, while weightlifters or sprinters primarily utilize type II fibers. And it just so happens that type II fibers respond to stress by increasing in physical size, while type I fibers respond to stress not by increasing in size, but instead by changing internal structures to more optimally deliver nutrients and remove wastes to allow for sustained action. As the result, weightlifters or runners over years take on muscular look, while marathon runners take on very lean look.
As to what would happen if a weightlifter started marathon running in addition to lifting, the most likely outcome is that if he eats enough calories to not lose weight, then he would for the most part retain his muscular look, though he will find it more difficult to add new muscle. If the weight lifter does not eat enough to avoid weight loss, then he would start losing some of his muscle look and take on leaner appearence.
1960. Q:
Mike your the best!
A:
Thanks! I am always very happy to know I helped somebody achieve his or her fitness goals! Unfortunately I have not been able to spend as much time on MikesFitness.com as I would've liked, but I'm doing my best to answer as many questions and as quickly as my schedule permits. Please keep visiting my site and asking your questions!
1961. Q:
how do I get a flat stomach
A:
Please read this article! There is no magic to getting a flat stomach other than losing overall body fat as described in this article.
1963. Q:
I am on your five day a week heavy volume plan. On the other two days I do cardio. About 4 miles of running each day. I also run abotu a half mile on wieght training days to warm up. My first question is: Should I take one day off a week, or just workout everyday for eight weeks and then take a week off. I also wanted to know if that is too much cardio. I am bulking currently. I don't really do the cardio to keep from gaining too much weight. I do it more for the cardiovascular benefit. I also wanted to know if it is possible for some people to just not be able to get a really cut six pack. I have been weight training for a year and half and have just not been able to achieve it. I do a lot of ab workouts and have a great diet. I have done several bulks and cuts. While I have seen tons of imporvement, they are just not as cut as they should be with all of the effort I have put into it. Do you think it would be a good idea to start doing lots of sit-ups or crunches everyday?
A:
That's quite a bit of cardio to go along with an intense weight training program. I would recommend scaling one or the other down so you have at least 1 (preferably more) day off per week to let your body recuperate. Certainly don't stay on such intense regimen for more than a month or two max.
Personally, I feel it's counterproductive to do a lot of cardio while bulking -- unless you just really enjoy cardio or want to maintain top cardio shape. It won't help you control fat gain any more than just eating correspondingly less would and there is some evidence that cardio interferes with muscle building.
As to your second question, yes, it is certainly possible that some people just cannot achieve the six-pack even if they are doing everything right. This becomes true for more and more people as age goes up and especially if you have been overweight in the past. So there are no guarantees. However it sounds like you've already made great progress and are continuing to make more, so don't give up just yet. And even if in the end you don't quite achieve a well-defined six-pack I'm sure you'll agree that all that work in the gym and eating well were well worth it! So don't let yourself get in a failure state of mind!
As far as doing lots of crunches -- yes, that may make a small difference in bringing out your sixpack better if you are really close. It won't make a large difference, but may be worth adding to your program on your next cut. Good luck!
1967. Q:
What is the best method for losing back fat?
A:
You can't pick and choose to lose fat from just one area on your body (contrary to what infomercials claim) but you can lose overall body fat and by doing that lose it on your back and any other 'trouble spots'. Please read this article to learn the best way to lose body fat.
1968. Q:
Is taebo a good overall work out?
A:
Tae Bo is a good cardio workout, but I would recommend combining it with a heavy whole-body weight training program (and a good diet, of course) if you are looking to optimize fat loss.
1969. Q:
I just recently had a baby and it has been so hard to lose my lower belly. What can I do?
A:
Check out Q&A #172. Good luck!
1970. Q:
I am a woman who needs to lose 50 pounds. I am on a diet and want to only do pilates as my exercise - not cardio. Will that make me tone up but stay at my present weight? Should I lose the weight by dieting and then start the pilates so that I tone up a much smaller body?
A:
I would certainly advise that you reconsider and use weight training and/or cardio to assist with fat loss. A good diet is of course a must in any successful diet program, but a good training program will greatly increase the likelihood of achieving your goals. Please read my fat loss article to learn the basics of successful weight loss. If you are absolutely not open to weight training or cardio, then at least start on pilates as soon as possible. In addition to improving your flexibility it acts like low-intensity weight training, providing some of the same fat-burning benefits.
1971. Q:
What type of carbs should I eat after an exercise to lose fat, Complex Carbs or Simple Carbs? And if I do cardio on weight training days, will I lose muscle mass? - Julian
A:
I recommend complex carbs after workouts, just like in other meals. Although simple carbs after workouts are very popular, there is no evidence suggesting that they are superior to complex carbs, but it is certainly the case that simple carbs reduce your insulin sensitivity (a bad thing for fat loss and for overall health) as well as cause cavities in your teeth (bacteria loves sugar). I recommend eating a large complete meal rich in protein and complex carbs as soon as possible after weight training.
As far as cardio and weights together, yes, I would try to do them on separate days (or at least with a meal in between) if the schedule allows it. If you have to do them together, I prefer to do weights first, though the opposite works better for some people (cardio becoming a sort of workout) which is OK as well.
1972. Q:
Hi mike , I would like to know if you can give me some techniques and tips about how to lose manboobs fast?
A:
There is no fast way to lose man boobs or any other body fat. But there is a very sure and proven way which I outlined here.
1973. Q:
mike aren't you going to answer any more questions?
A:
Sorry, I've been quite busy last few months so unfortunately I have not been able to answer questions as quickly as before. But I will continue to answer questions -- it just may take awhile in between. Please keep checking in!
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