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If I lift weights will I get bigger muscles?

Click here for the original InShape News article.

It depends … the answer is not simple and the truth is lifting weights (or resistance training) produces vastly different results in men and women. True that the amount of muscle is mostly linked to your testosterone levels – 200-1200 ng/dl in men while 15-70 ng/dl is pretty typical in women. So naturally for men resistance training yields much more muscle mass than it will for women, who have lower amounts of testosterone.

But muscle mass is not only influenced by testosterone levels, but also the amount you eat, what you eat, how often you work out, how hard you push your workout, the type of resistance training you undertake, the amount of rest between sessions, and your age.

So how do you unwind this complex web of variables and achieve the results you’re seeking? Let me break this down into separate answers for women and for men.

bigger-muscles

Women

Unless you have an unusually high level of testosterone, eat massive amounts of protein and work out using the Arnold Schwarzenegger method of resistance training there’s just no way on this earth that you’re going to build any sort of over-bulked muscle. What you’re going to achieve, at best, is great and toned definition – which is what most women are seeking.

The benefits of resistance training are well known but are worth repeating: a reduced risk of illness (including chronic illness especially osteoporosis, heart disease, diabetes and obesity); improved functional strength and balance, enabling you to achieve more in you day with much less effort; a higher metabolism because of the muscle fibre repair process and the fact that muscle uses more energy than fat; and finally greater muscle definition … yes that tighter butt is at reach if you’ll just get off the couch.

And if you want to know how to get that tighter butt with a minimum of effort all you need to do is follow this simple 11-point plan:

  1. Daily Calories need to be your bodyweight (kg) x 22 to 26. Example: 70kg = 1540 to 1820 calories.
  2. Your pre-workout meal at least 2 hours prior should consist of low fat low fibre foods that are easily digestible, e.g. low fat yoghurt and berries.
  3. Eat 2.2 to 3.3 grams of pure protein per kg of body weight each day, with 25g consumed after a workout and the balance spread over the rest of the day. Example 70kg = 154 to 231g of pure protein (note: lean meat is about 50% protein).
  4. Eat low GI (complex) carbohydrates (max 25 to 30% of calorie intake) except after a workout which should include 30-50 grams of higher GI carbs to replenish your energy and jump-start recovery.
  5. Warm up adequately for 5 to 10 minutes (e.g. bike or orbital trainer) to get your body prepared for the workout whilst preventing the very real possibility of injury.
  6. Fatigue your muscles in every workout by using the heaviest weight you can lift and perform your reps (slowly in both directions) until failure (also known as dropsets). Then immediately continue with a lighter weight and repeat to failure for your second and third sets.
  7. Include 15-20 minutes of high-intensity interval training cardio in each workout to keep your fat levels down and your fitness up.
  8. Don’t follow the same routine every workout. It’s important to keep your body guessing (and keep it stimulated) by changing your weight, rep scheme, exercises or even simply flipping your grip on the weights or doing your workout in reverse.
  9. Stretch and cooldown after every workout – never miss this part.
  10. Rest in between workouts for at least 48 hours (no cardio or weights) to allow the muscle tears to start to regenerate and build even more muscle.
  11. Stay hydrated by drinking at least 45mls of pure filtered water per kilogram of body weight, more when working out. Example 70kg = 3.15 litres plus workout water.

Men

Whilst I have studied personal training and lifted weights for many years I’m not a guy, so I can’t give you my personal experience. But what I can tell you is for men who want to build big Arnie-style muscles please know that it’s going to take a HUGE amount of commitment to your training program despite your testosterone advantage. And, as we women know you guys aren’t great at commitment to anything over a long period of time, you’re also going to be relieved to learn that the completely ripped look actually turns very few women on. Sure it’s nice to look at from time to time, but the truth is hugely muscled men often have anger issues due to elevated testosterone. Plus if you look too ripped we might a little feel inadequate and ashamed of our own bodies in the bedroom. Really all women really want is some nice definition in their man. Truly.

Look the way to successful body building is pretty much the same as I outlined for women, except men can lift much heavier weights for more reps and sets. So first up I recommend you spend a bit of time working out a good plan that’s easy for you to follow. Look for some drug-free role models and check their workout routines for something that piques your interest (although I can admit that Arnie’s workout books are a good read and very informative).

Again your plan should include a mix of high-intensity interval training for cardiovascular fitness, and a balanced workout of arms, chest, back, abs, thighs and calves, focussing on any areas that need resizing to balance your overall look. For example you can rectify a common lack of natural V-taper by emphasizing your upper back and middle deltoids to a greater degree in your workouts, if that’s your thing.

Now it can help to keep your motivation in check with a workout buddy. But bottom line is you’re going to need to set your expectations accordingly and not expect results overnight. It’s going to take time. In fact a 2kg to 5kg increase in muscle mass over a year would be an outstanding result.

My final advice for men? If you’re building muscle to ‘pull the chicks’ or improve your chances in ‘dorkville’ just don’t prioritise your workout over your lady’s needs … we’d rather have a weedy dork who treats us right, than a Arnie-sized muscle man who puts us second.

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Get Your Body Right

Can I Do Exercises at My Desk that Burn Calories?

Click here for the original InShape News article.

It’s no secret in this age of information that we are sitting more, and moving less. If you spend 9 or more hours sitting each day then it could be literally shortening your life – even a 60 minute workout won’t counteract the effects of a long day of sitting.

Your body was designed for regular movement. Sitting for extended periods of time causes a reduction in blood flow, leading to organ damage, sluggish digestion, brain damage and a reduction in muscle and bone density – and that’s not to mention the postural issues and reduced calorie burn that comes hand in hand with long stints of inactivity, and increased stress levels leading to overeating. Yes your ‘desk job’ is actually making you fat and shortening your life.

However there are several ways to counteract the desk job, and burn valuable calories in the process.

180022-10-exercises-to-do-at-your-desk

1. Get Up Often

Whether it’s to the photocopier, meeting room, kitchen or even the rest room, set a timer on your computer to ensure you get up and move around for 10 minutes of every hour. Walking around burns 3-5 times the calories that sitting does, so take every opportunity you can to get up and move. This might sound like you’ll get less done, but actually you’ll be refreshed by regular short breaks, think more clearly and be more energised to power through your work more effortlessly. Odds are you’ll be even more productive.

2. Drink Lots

We should be consuming 45mls of fresh filtered water for every kilogram of weight – more if we’re exercising or drinking dehydrating beverages like coffee and alcohol. This may seem like a lot of water to get through in a day but it will counteract the drying effects of office air conditioning and will get you more active with frequent trips to the restroom.

3. Ergonomics

Ergonomics used to be limited to ensuring your screen height and chair height were correct and using tools like a foot rest or wrist rest to aid correct posture. More alternative options include using a kneeling chair or a ‘bounce’ ball instead of a regular chair. But research shows that the best ergonomic option is a standing workstation with an ergonomic mat, and these are slowly becoming more popular. And new innovations are continually being developed like a movable height desk and a ‘hamster wheel’ desk that keeps you on the move.

4. Posture

Ensuring your posture at your desk is correct is key. But what does this mean? When sitting you should ensure your spine is ‘stacked’ by sticking your bottom out behind you to form a ‘J’ shape – simply wiggle your ‘big booty’ back in the chair and push your coccyx back. It can feel a bit awkward at first and takes a bit of practice and constant self-monitoring, but it’s a much less stressful position, more comfortable and also helps prevent you from slouching or hunching over.

5. Regular Movement

There are literally dozens of exercises you can do at your desk to ensure better blood flow and combat the harsh effects long periods that sitting has on our bodies. These are my top 10 to do hourly, relatively undetected.

  1. Deep Breathing – Start with 5 deep breaths, exhaling as much air as possible to void the build-up of carbon dioxide in your lungs
  1. Foot Twirl – rotate your feet clockwise for 5 twirls, then anti-clockwise for 5 twirls
  1. Full Calf Flex – white seated roll each foot onto your heel, then onto your toe. Repeat 5 times for each leg.
  1. Thigh Pump – Simulate a ‘football-style’ run by rapidly tapping your feet on the floor for 30 seconds while seated.
  1. Thigh-High – While sitting in your chair, lift your right foot a few inches off of the floor. Keep your knee bent at a 90 degree angle and hold the position for 5-10 seconds each site. Repeat 5 times for each leg.
  1. Chair Shrug – Sit upright, grab side of the chair and try to lift yourself off the seat. Pausing at the top of the movement for 5-10 seconds. Repeat 5 times.
  1. Desk Biceps Curl – Sit close to the desk, place your open palm under the desk and ensure your elbows are bent at 90 degrees. Push up against the desk pausing at the top of the movement for 5-10 seconds. Repeat 5 times.
  1. Desk Triceps Pushdown – Sit close to the desk, place your open palm on top of the desk and ensure your elbows are bent at 90 degrees. Push down against the desk pausing at the top of the movement for 5-10 seconds. Repeat 5 times.
  1. Hand Stretch – Tense and relax the muscles in your hands by first making a fist, then opening it and spreading your fingers. Repeat 5 times.
  1. Plié Squat – Stand up and point your toes outwards and take a wide stance. Slowly bend your knees in the direction of your toes as far as it comfortable, hold for 5-10 seconds and stand up. Repeat 5 times. While plié squats are more graceful than regular squats, give them a miss if your work attire includes a fitted skirt.

And lastly, get a pedometer or FitbitTM on to ensure you reach at least 10,000 steps a day.

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Get Your Body Right

What are the Biggest Mistakes People Make When They Start Exercising?

Click here for the original InShape News article.

Avoiding mistakes isn’t hard – here’s my top eight to watch out for.

Exercise Mistakes

1. Not warming up. If it’s been a while since you exercised or you’re planning on an increased level of activity, then why not give your body every chance at not being sore the next day? Start by warming-up rather than jumping straight into high intensity activity. There’s no need to go all techo with warm-up routines, just a bit of walking, a few star jumps and some stretches to get the muscles warmed-up and ready to go will reduce your risk of injury and pain the following day.

2. Going like a bat outta hell, like you’re 16 again. Often when the decision is made to embark on a higher intensity exercise regime there’s a lot of vigour involved … gotta get it done …. gotta do it now. Day one – made it! But the subsequent days can be a challenge as the zest for your new program wanes and you find the motivation (and sometimes even the energy) hard to muster. Over-exercising is just as bad as not doing any at all. So start slowly, and gradually build on each day. Maintaining balanced workouts for the long haul is your key to success.

3. Not choosing the right exercise activity. Does running make you thin? Or do thin people run? If you hate running but think this is the only cardio exercise you can do to get results, then think again. Choosing a cardio exercise that continues to motivate you, or holds you accountable (like a team sport or a buddy system) is going to get you much better results in the long run. In fact doing something that you find un-fun will quickly lead to boredom or loathing and you’ll ending up hating every minute of your work out.

4. Focusing on cardio or resistance training. If you want real results, real fast, you need to combine cardio fitness with weight training – the two work synergistically to get you much faster results than either would alone. Cardio can be done in as little as a 20-minute workout three times a week – even if this workout is three times that 7-minute work-out at a full on pace. A well-designed resistance training (RT) program can be effective with just two 30-minute sessions in a week – your muscles need rest in-between RT workouts to recover and grow. That’s five days a week, leaving you the weekend off.

5. Choosing load-bearing rather than non-load-bearing. Performing load bearing exercise when overweight or obese can cause injury and joint issues later in life, especially to your hips and knees, putting you in the queue for a walking stick and replacement surgery. Instead, select non-impact activities like yoga, Pilates, swimming, orbital trainer, stationary or recliner bike or water aerobics to get your cardio in, and, as you reduce your weight, gradually add more load bearing activities if you like.

6. Not properly stretching afterwards. Failing to adequately stretch after working out is the biggest cause of injury and body pain. Spend some time developing a good comprehensive stretching routine (should take about 10-15 minutes) that covers every muscle group and ensure you hold each stretch for a minimum of 40-seconds.

7. Not drinking enough water. Or worse still, drinking sports drinks. In the normal course of existence we lose about 45mls per kilogram of body weight a day – more if we’re exercising. So work out you base level of pure H2O that you need, then add more if you’re exercising or sweating excessively. And those sports drinks? They’re made for elite athletes who push their bodies to the limit every day. I don’t care how hard you think you’re working, you’re not in that category, and you don’t need the added nasties, colours, salt, and sugar which are going to undo all your hard work. Tap or filtered water – no additives – is all you need. And if you hate the taste of water, add fresh lemon.

8. Not mixing things up. Research has shown that after performing the exact same routine for three weeks your body switches off and the effects of doing the same program start to diminish. So if you’re doing the same cardio exercise at the same intensity for the same period of time, and/or performing the same number of reps and sets for the exact same resistance training program then those results you get over the first three weeks won’t continue indefinitely.

Instead change your program every 3-weeks by selecting a different cardio exercise (rowing instead of bike), changing the work out time (15 or 25-minutes instead of 20) or the intensity (use interval programs and change out the interval duration). When it comes to resistance training simply change out your sets and reps – instead of 3 sets x 10 reps, do 2 sets by 15 reps. The possibilities are endless, and so are your results!

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