Minimize Muscle Tissue
Products related to “Minimize Muscle Tissue” taken from Bodybuilding.com:
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Protein Factory Oat Muscle – 3 Lbs. – Unflavored $17.99 Carbohydrate Source For Lean Muscle Tissue |
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STS Pro Muscle Nitric – 90 Tablets $14.79 Supports An Increase Of Oxygen And Blood To Muscle Tissue |
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Champion Amino Shooter Softgels – 180 Softgels $13.99 Support Grow Muscle Tissue |
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NOW Arginine Citrulline – 120 Capsules $14.42 Help To Support Muscle Tissue |
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Met-Rx NitroPump NOS – 180 Coated Caplets $30.99 Support Increased Lean Muscle Tissue |
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Metabolic Diet GHboost Version-4 – 150 Tablets $64.89 Increases Nutrient Delivery To Muscle For Increased Lean Tissue |
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Doctor’s Best Best D-Ribose – 8.8 Oz. – Unflavored $28.3 Supports Healthy Energy Levels in Heart Muscle Tissue |
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Ultimate Nutrition Liquid Amino – 32 Fl. Oz. – Fruit Punch $29.99 Aids In Repair, Growth, And Development Of Muscle Tissue |
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ISS Research Complete Amino 2200 Power – 325 Tablets $25.99 Amino Acids for the Repair, Growth and Development of Muscle Tissue |
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Bioplex 100% Whey Protein – 2 Lbs. – Chocolate $22.99 Protein For Lean Muscle Growth, Tissue Repair Recovery |
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Bioplex 100% Whey Protein – 2 Lbs. – Berry $22.99 Protein For Lean Muscle Growth, Tissue Repair Recovery |
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Bioplex 100% Whey Protein – 5 Lbs. – Chocolate $44.99 Protein For Lean Muscle Growth, Tissue Repair Recovery |
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Bioplex 100% Whey Protein – 5 Lbs. – Vanilla Cream $44.99 Protein For Lean Muscle Growth, Tissue Repair Recovery |
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Bioplex 100% Whey Protein – 10 Lbs. – Vanilla Cream $84.99 Protein For Lean Muscle Growth, Tissue Repair Recovery |
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Bioplex 100% Whey Protein – 5 Lbs. – Berry $44.99 Protein For Lean Muscle Growth, Tissue Repair Recovery |
I lo e to walk, but lack motivation and need the exercise BAD; any ideas on how to get motivated?
I REALLY love to walk….but doing it is so hard, when I work 3 jobs and don’t have the energy to get up and dress for the walk. My skin is starting to get lose…and crinkle and I’d like to know if anyone knows if walking would plump up my muscles & tissue UNDER my skin, so that would get minimized…?
Loose skin is a challenge. I lost 80 lbs thru diet and exercise 3 years ago and have kept it off – but, still am self-conscious about how loose the skin on my thighs is. So much depends on your age and genetics. I can tell you that any exercise will help, walking will burn calories and depending on how fast you walk, and the grade (hills) you climb, you can help tone and firm. Combining your walking with some form of weight training will have the biggest impact. Like yourself, I am also time challenged. All I can tell you is that for me, staying healthy isn’t about any one motivation – it is a “revolving door” of different motivations, vanity is part of it, being healthy enough to keep up and enjoy my sons/husband is part of it. I also realize that my “employ-ability” depends on my health – especially as I get older (I’m 48). The most important motivation I can share with you, is that there is nothing that tastes better than feeling good in your own body. I was overweight for most of my life, if I could take it off at 43,44, 45 years old, while working full-time and traveling – anyone can! Start small, listen to your favorite songs, allow yourself to be proud that you’re doing something hard, something that most other people don’t or won’t do. You’ll notice over time that feeling better will even begin to matter more to you than how you look. Don’t worry about the skin – tell yourself to try it for 3 weeks – you can do anything for 3 weeks. See if you can get yourself hooked! When one “motivation” stops working, switch yourself to another.
The last thing I’d tell you is the one thing most people don’t want to hear. You have to allow yourself to feel “guilty” – when I wasn’t exercising, I felt guilty. When I started exercising, I felt guilty about the time I was spending away from my family. No matter what you do or don’t do – you will always experience some guilt. But I can promise you, that the quantity of time you’ll spend on exercise will prove to be small compared to the quality of time you’ll gain as a result. You’ll be able to do more in less time. You won’t be a tired. You’ll be able to get from one task to another faster. The investment of time in your exercise program, won’t take away time from your day – it will actually give you more time! Even if you are working 3 jobs. I promise!
Exercise for Fat Loss Vs. Muscle Growth – Surprise! It’s the Same!
There is a commonly held misconception about resistance training (weight lifting, anaerobic exercise, etc.) that is both so deeply ingrained in exercise mythology and so counterproductive to the user that it begs to be addressed. The idea that strength training methodology should change depending on whether your goal at the time is fat loss or muscle growth is simply false. I have to assume that this concept is a vestige of the “toning” age, which also happened to be the era of sideways ponytails, leg warmers, and ubiquitous perms. Clearly, none of these trends had any basis in rational thought and were therefore eventually swept under the embarrassing but forgiving rug of history. It’s time to move on.
The reason why this myth is so pervasive within exercise circles boils down, I think, to the fact that many trainers have a poorly developed understanding of the physiological effects of different types of exercise as well as nutrition. As a result, their expectations are unrealistic and their exercise plans inefficient. I always stress the importance of education when it comes to nutrition and exercise. To become self-sufficient in this field and capable of managing your own body effectively, you need to understand when, why, and how you should use certain nutrition and exercise techniques. Without fundamental knowledge of the effects of your actions upon your body, trying to achieve your goal of fat loss or muscle growth is much like trying to bat at a piñata, blindfolded. You may eventually hit it, but you will waste a huge amount of time and effort swinging wildly and there’s a good chance that you’ll do some unintended damage along the way.
So, let’s begin to clear up this myth by defining what our goal is for our resistance exercise plan. It is singular and simple: muscle growth and maintenance. Don’t worry if your first reaction to that statement is, “But Rob, I don’t want bigger muscles!” As you will soon understand, the growth rate of your muscles is primarily dependent upon nutrition, not exercise.
Now that we understand our resistance training objective, it becomes clear that changing our exercise methods depending upon our fat loss or muscle growth goals makes no sense. The key here is to allow yourself to separate the uses of nutrition and exercise as they relate to body composition management. Loss of fat is generally best achieved by inducing a caloric deficit, meaning you are taking in fewer calories than you are putting out. Conversely, muscle growth is most efficient during a caloric surplus. Exercise is an inefficient method for inducing either a caloric deficit or surplus. Maintaining the balance of your caloric input/output is best left to the tools of nutrition. However, with either goal in mind you will always be fighting to grow or maintain muscle mass, which is best achieved through intense resistance training. Let exercise and nutrition each do what they do best and fight the urge to overlap their uses.
Fat loss always comes with some decrease in muscle tissue. Our body is simply not going to lose 100% pure fat mass because our internal energy consumption pathways are not engineered as isolated systems, but are integrated to allow us maximum fuel flexibility. On the other hand, an increase in muscle mass is almost always accompanied by some accumulation of fatty tissue. Again, our body almost never takes an energy surplus and generates only one type of tissue. Body fat is like an insurance policy that aids our survival in times of famine. When you convince your body through intense exercise to increase its stores of highly metabolic, energy-hungry muscle tissue, it will also take a bit of your caloric input and invest that in a slightly larger insurance policy. While it is sometimes possible to gain muscle and lose fat at the same time, for the vast majority of people in most cases it is more efficient to focus on one goal at a time.
Keeping in mind that the body rarely grows or consumes one sort of tissue in isolation, the duality of goals becomes apparent for any nutrition and exercise plan, whether aimed at fat loss or muscle growth. When executing a plan aimed primarily at maximizing body fat reduction, it is imperative for long-term success to also remember to minimize muscle tissue loss. As well, when attempting to Increase Muscle Mass, it is important to minimize the gain in body fat. In both cases, however, fat loss is best achieved through nutrition and muscle gain through resistance training.
The old adage that, when it comes to anaerobic exercise, higher repetitions should be used for fat loss and lower repetitions for muscle growth is incorrect. In reality, the best repetition range to use is the one that produces the best results for you. If you consistently get stronger using higher rep ranges, the primarily use those. If you instead find better progress resulting from lower rep ranges, then stick to those for the majority of your sessions. The time to change your exercise methodology is when it stops working or becomes inefficient. If you are able to add weight or reps each week during a caloric surplus or even just maintain your strength during a period of caloric deficit, then you currently have a useful plan. Trust in the validity of your results because they narrate the real story of your success or failure.
Once you have designed an effective exercise plan for muscle growth, losing fat or gaining muscle is simply a matter of energy and protein input vs. output. If you use effective resistance training and supply your body with lots of good calories and protein, you will grow muscle. If you also take care to control some of the finer points of your nutrition plan, you will also be able to minimize fat gain. If you use the same exercise techniques and provide a caloric deficit while maintaining a good level of protein consumption, you will lose fat while minimizing muscle loss. Either way, the exercise strategy is the same because the goal of maximizing muscle mass never changes.
Using high reps for fat loss and low reps for “bulking up” is an outdated concept. The best resistance training method for you is the one that produces the greatest level of muscle growth. Only change your exercise plan when it stops working. Let nutrition handle your fat loss efforts. Your caloric balance is best controlled by monitoring what goes into your mouth and not what you do in the gym. Resistance exercise builds and maintains muscle mass. Nutrition decides whether you are actively growing muscle tissue or are instead trying to maintain it while losing fat. Always remember to use exercise and nutrition each in their most efficient role.
About the Author
Rob Bent is the founder of Nutrition Perfected in Brooklyn, NY. We provide performance nutrition counseling to athletes as well as regular Joes and Janes worldwide. We specialize in maximizing fat loss, muscle gain, and athletic performance using efficient and pragmatic nutritional strategies and techniques. Let us help you perform to your highest potential!
Contact Nutrition Perfected or visit us at http://www.NutritionPerfected.com!
stretches for runners ~reduce muscle soreness