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About Me

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

What are the best foods to eat before working out

Click here for the original InShape News article.

Essentially WHAT you should eat depends on the aim of your workout – are you building muscle or improving your fitness through cardio? Also, WHEN you eat is just as crucial; it’s timing dependent on what foods you’ve chosen to use to fuel-up.

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BUILDING MUSCLE

If building muscle is your game, as well as losing fat and increasing your metabolism at the same time, then you’ll want a pre-workout meal which focuses on lean proteins. Some of the best lean proteins are grilled meats, eggs (or egg whites), low-fat Greek yoghurt or cottage cheese – anything low in fat and high in protein.  These foods contain Branched Chain Amino Acids (BCAA) which help increase the rate of protein synthesis and decrease protein breakdown during and after your workout, minimising muscle wastage and maximising muscle-building opportunities.

CARDIO WORKOUT

If you’re going for a high-energy cardio workout, then you’ll need to consume items that are higher in complex carbohydrates, to give you enough slow released energy to push yourself through an energetic workout. Low Glycaemic Index (GI) carbohydrates like quinoa, mushrooms, eggplant, tomatoes, cauliflower, zucchini and green leafy vegetables help to fill up your glycogen stores and also create a more anabolic effect.  Avoid carbohydrates like processed foods, grains, wheat, sugar and high-starch root vegetables (no potatoes, pumpkin, sweet potato, carrot or beetroot) which convert to sugar and negatively impact on the results of your workout.

INTERVAL TRAINING

If you’re doing a combined workout, like interval training, then simply eat a balance of the two – protein and carbohydrates – focus on fibre, this will fill you up so you don’t get hungry. Don’t over-eat and keep your calories to between 200 and 350 depending on your weight and workout plan.

WHEN TO EAT

Also, remember that WHEN to eat is just as crucial. Eating on an empty stomach (unless it’s first thing in the morning to kick start your metabolism with a post-work out breakfast) is generally not recommended, although it does work for some people. Knowing how long to eat before your workout helps is the key to maximising your results and minimising any pre or post workout fatigue.

FOOD DIGESTION TIME

Different types of foods take different times to digest, from the stomach to the small intestine, which is when its nutrition is available for absorption and use by the body in your workout.

PROTEINS

Proteins take around 3-4 hours to digest, muscle-building workouts benefit from eating a high-protein low-fat meal containing 100 to 250g of raw protein weight (size depends on your body weight) 3-4 hours before working out. Mix your high protein up with some non-starchy vegetables for a boost of low GI energy.

CARBOHYDRATES

Carbohydrates take around 2-3 hours to digest but simple carbohydrates like sugar, grains, flours and starchy vegetables convert quickly and, while they release energy, it’s a short burst that can also throw your insulin balance out. Low-GI complex carbohydrates give you sustained slow release energy that lets you power through your workout.

DIETARY FAT

Dietary fat takes 6-8 hours to digest, so it’s best to consume high-fat (good-fat) foods like nuts, avocados, and salmon in the meals following your workout.

If it’s been longer than 3-hours since your last meal and you’re soon to hit the gym consider adding a pre-workout snack, such as an orange or an apple, or strawberries, raspberries or blueberries with a little low-fat Greek yoghurt a couple of hours beforehand. Most fruits, including convenient bananas, are too high in simple fructose sugar which reduces the benefits of your workout; slows your metabolism and raises your body’s natural weight set point.

WORKOUT FOODS
Work Out Type Foods to Eat Eat Before Workout
High Energy Cardio Complex Low-GI carbohydratesIncluding green leafy veggies 2-3 Hours
Resistance or Weight Training Lean Protein 100g-250gGreen leafy veggies 3-4 Hours
Combination Workout Mix of the two above 3-4 Hours
Emergency Fuel Apple, Orange, Berries and/or low-fat Greek yoghurt 2 Hours

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