Issue No. 592
Living
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27 June - 3 July 2002 Issue No. 592 Living |
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| Published in Cairo by AL-AHRAM established in 1875 | Recommend this page | ||
Reshape your mind
How many of you out there would never think of lifting weights, because you simply "don't want to bulk"? You would be quite right too, if the statement was correct.
By lifting a single piece of iron and performing a bicep curl, however, you could find yourself on the road to reshaping your mind and body. The truth of the matter is that it takes the dedication and determination of a professional athlete -- like in any other sport -- to look like the bodybuilders that we see in the classic advertisements of pumping iron. Some people are blessed (in my eyes) with the fortune of building muscle easier than others and tend to find that they "blow up" all too quickly. That is when knowing how to train is so important.
First of all you have to know what body type you are. There are three basic body types:
ECTOMORPH: shorter upper body, long arms and legs. Long, narrow feet and hands, narrower chest and shoulders, thin muscles, little body fat. Muscle mass develops slowly.
ENDOMORPH: round face, short neck, wider hips, soft muscles, heavy fat storage. Muscle mass develops fairly easy, difficulty losing body fat.
MESOMORPH: large chest, long torso, strong, bulky muscles, average fat storage. Muscle mass develops easily.
So, which type are you? Probably mixes of two of them, as most people are. That's why knowing how to train is so important.
Remember, resistance training is separate from cardiovascular. You may already be aware that muscle burns fat, so the more of it you have, the more calories you burn given that your metabolic rate is increased. It should not, however, be used as your main source of exercise for burning fat. If you are already doing some kind of cardiovascular/aerobic exercise, you will need to make time to add resistance training to your workout programme.
Don't be fooled into thinking that you must spend hours in the gym. A single workout does not need to take more than 45 minutes, excluding cardio, to be beneficial. You can start out with as little as 20 minutes just twice per week, then, depending on your goals, either extend your workout time or add on another day -- whichever suits you best.
The general rule of thumb is, if you don't want to bulk, low weights, high repetitions (reps). However, don't confuse that with a "flapping in the wind" workout, consisting of 30 repetitions of a leg curl with next to no weight. Remember, it is called resistance training! You should be looking at 10 -- 15 reps, starting with one set if you have never used weights before, working up to three sets. The last 3-4 reps should be slightly challenging.
Don't be surprised if you get bitten by the bug! Resistance training gives a great sense of self-satisfaction and before you know it, you could find you want to push yourself more, search for different ways to train and discover what it can do for your mind, body and inner strength.
If you lean more to being an ectomorph, and want to gain some muscle, work with heavy weight and low (6-8) reps. Ensure you have a good nutrition plan, with enough protein to support the intensity of your training. Cardio should be incorporated into your programme, just keep it to three times per week, medium intensity, so you don't run the risk of burning that muscle you are trying so hard to build.
Endomorphs looking to build, need to work in the range of 10-12 reps, medium -- heavy weight, plus lots of sets. You also need to incorporate lots of cardio into your programme -- at least four times per week, for 30 minutes -- and take care on your fat intake, being sure to get enough, as too little can be just as damaging as too much.
For mesomorphs, emphasis should be placed on quality, detail and isolation work. Big power moves should be the base of your workout, with heavy weight and mix between medium to high reps. Concentrate on a good balanced nutrition programme and don't skip on your cardio, three times per week, minimum.
Remember! Don't be discouraged by the word build. It takes a lot to get big. And ladies, testosterone is the foundation of muscle building -- without it, you simply won't gain size, so it's not realistic to think you will be a mini Arnold Schwarznneger within two months of lifting a bit of iron! However, for those of you who really do want to gain some serious size, nothing beats heavy weight, combined with high reps, lots of sets, sheer hard work and a whole load of sweat.
Whatever your goal -- toning, muscle, or general fitness -- you need to learn to breathe. Exhale on the exertion, the time you feel you need most strength, and inhale on the return of the movement. Rest between sets, anything from 30 seconds to two minutes depending on the intensity of the workout.
There will be times when you just don't think you can do it. Those are the times when you have to dig deep, focus and put all your energy into what you want to accomplish -- that is even before you step foot into a gym.
Need a reality check? You don't get fit in a day; it takes time, patience, creativity, and most importantly, drive.
* The writer is an APEX-certified nutrition consultant, an AFAA-certified personal trainer, and a group fitness instructor. She is also education coordinator for Egypt Gold's Gym.
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