This week I will discuss how to increase muscle strength and size, while losing body fat for the intermediate and experienced fitness enthusiast. As a beginner, anything you do will almost always produce results because it shocks and stimulates the body causing a response. As you advance in your training, many find themselves increasing the duration of their workouts. I have seen some people in the gym for 2-3 hours each day and working out 5-7 days each week! No wonder their bodies are beat up and they are making no further progress!!! Strength training, yoga and spin class back to back, Zumba, strength class, and crossfit all in one day will leave a trail of soreness and injury. Nothing must be more frustrating than investing all that time and energy only to look the same or make minimal progress but end up with sore joints, muscles, weakened immune systems and feeling tired!
I have been heard saying over and over again... "TRAIN SMART NOT HARD!" It's not hit and miss. There is a lot of scientific data to guide us in reaching Optimum Fitness (See what I did there... shameless promo ha ha). In order to make progress, we need to slowly increase the magnitude of stress placed on the muscular, cardiovascular and nervous systems of the body. The mentality of more is better is false. Many people hit a plateau and they increase their workout duration. They will add another day or another 30-60 minutes to their session. Increasing the volume won't always work and isn't practical. This may increase endurance but will set the joints, tendons, ligaments and muscular system up for overuse injuries such as tendonitus etc.
STIMULATE, DON'T ANNIHILATE THE MUSCLE
In order to make progress in muscle strength, endurance as well and shed bodyfat, you need stimulus increase. This increase can be in the form of increased weight or workload, increased repetitions or decrease in the amount of rest between sets. Muscular strength and hypertrophy (growth) is increased by the INTENSITY OF THE STIMULUS . Research has shown most bodies respond to strength training 60 minutes or less. Anything more and your testosterone/cortisol levels will not be in an anabolic state but rather catabolic! The muscle tissue will no longer be stimulated but rather broken down for use of the proteins etc for fuel.
"SEEK PERFORMANCE NOT FATIGUE."
By over training, you not only halt progress but actually set yourself back! If you burn out your nervous system, you will have difficulty with recuperation. This will lead to sleeplessness, fatigue, injury, sore joints, sore muscles and so on. Is that the goal? Is that why we workout? A fitness program designed for your specific goals will allow you reach your optimum fitness levels, lose the bodyfat and work toward the best body you can achieve! This includes a sensible strength training program, cardiovascular program and sound nutrition. So next time you show up for a training session and are complaining you are tired, have braces on all your joints, muscles haven't recuperated from your last workout, and lack motivation to make it through your session, perhaps you should evaluate your workout schedule and volume.