Monday, November 12, 2007

Build the Muscle to Burn the Fat

This weekend, I heard "I don't want to get big, just lose weight" one too many times. I have written articles on this and related topics before (Let's Deal with Toning Once and For All), but I thought a friendly reminder may be in order.


So let's clear the air on some Muscle Misconceptions:
  • Muscle does not make you look bulky - fat over muscle does
  • Do not focus on gaining / losing weight - body composition is what matters
  • Aim to first build lean mass through strength training & "lean and green" eating
  • Once you build new muscle, your body will be better able to lose fat
  • You CAN and SHOULD gain lean mass and lose body fat at the same time - the key is the right eating, training and supplementing
  • Anyone can strength train at any age - strength training is not just for the young, healthy athletes
  • Almost everyone can strive towards advanced movements such as chinups, squats, deadlifts and Olympic variations.
  • Muscle is not just for men - the more muscle a woman has, the sexier her physique will look (and perform)
  • Increasing strength and lean mass is not just great for aesthetic reasons - more muscle and strength means improved posture, reduced aches and pains, increased mobility and speed and a longer, more active, healthier, happier life.
Here are some things I would love to never hear again:

  1. I don't want to bulk, just tone
  2. I don't want to get bigger muscles, just lose weight
  3. I don't want to look like a football player
  4. I don't need to lift weights, I am a pretty active person
  5. I'm too ________ (old, busy, fat, small...) for that
Three Weeks of 3 x 3 for 3

Go pick up a set of Dumbells today (anywhere from 8's to 20's) and incorporate 3 simple movements, 3 days a week for 3 sets of 10 to 15 repetitions for 3 weeks.

1) Chair Squat - hold DB"s at your shoudlers. Start seated on a chair. Get up from the chair and stand up. Reverse it to come back down to the chair with control. That is one repetition. If this is too hard holding onto weights, start with no weights in your hands and hand straight out in front or on your hips.

2) DB Pick Up - Put the DB's on the ground parallel with each other about a foot away. Stand in between and slightly behind them. With a flat back and flat feet, slowly bend over by bending at both the knees and waist, grab the DB's and pick them up while holding them at the sides of your body. Stand erect at the top with military posture. Return them down with a flat back looking slightly upwards. That is one repetition.

3) Overhead Press - Standing with one foot slightly ahead of the other (staggered stance) holding DB's at your shoulders. Knees slightly bent and posture tall and strong. With a parallel grip, press the DB's overhead aiming for a finishing position where your arms are in line with your ears. Lock them overhead to finish. Return the weight to shoulders. That is one repetition.

Give 3 x 3 for 3 a go for three weeks. Send this to your friends and family who currently are not lifting weights. Feel free to contact me and let me know how it goes for you!

1 comment:

Elfer said...

i've read health and fitness blogs all days but - tell you the truth - this post more informative than the informative and details . It help people if they want to start loosen weight and build muscle as well.

burn the fat build the muscle