Yes, you Need More Than Aerobic Exercise. While aerobics are an important component to overall fitness, you also need to incorporate muscle building workouts several times a week to achieve a well balanced exercise program.
The benefits of aerobics are well known. When you exercise aerobically you strengthen your heart muscle as well as your entire cardiovascular system. Muscle building workouts fine tune the body and make it better able to function and burn away fat.
There are two types of muscle building workouts that will either allow you to gain muscle mass or tone your existing muscle. The goal of a low rep, high weight muscle building workout is to increase muscle mass, or pump up the muscle to its greatest volume. Lifting heavy weight causes the muscle fibers to swell and you will notice a significant increase in the mass of muscle under your skin. The goal of high rep, low weight muscle building workouts is to tone the muscle and make it stronger without a significant noticeable change in mass. Women often perform toning workouts in order to sculpt their muscles and make them appear more defined and bodybuilders select programs that allow them to increase mass.
When people begin new muscle building workouts they expect results quickly. This is fine if your body is lean to begin with. But if you have a high ratio of body fat to lean muscle, you will have to do aerobic cardiovascular exercises to burn off fat in combination with muscle building workouts to build muscle in order to see the desired results. Now there are many ways to do this…
As you know, the secret way to dropping fat is begin your focus on energy rather than ‘fitness’ – and understand that energy is really the answer that you’re looking for – not necessarily a cut body. Most equate a cut body with energy, but that is a total lack of understanding. Yes, cardiovascular workouts will cut the fat, but ONLY if you’re diet is on par and you’re counting chemicals (not calories!).
This means you at least need to be organic and non-GMO while you are doing cardiovascular exercise. If you can grow your own food, then even better. Also, you need to focus on shrinking the stomach. If you are overweight, a major piece of your problem is ‘eating to get full’ continues to increase over a long period of time because you have expanded your stomach. If you are planning to eat the same amount of food on a given day, you need to eat smaller portions MORE TIMES per day to keep the stomach shrunk.
You ever see those bodybuilders who have those large stomachs? This is because they are cramming calories to try to keep the muscle up – and most of them are miserable due to the amount of artifical hormones they are on.
- Keep the stomach shrunk – at least smaller portions if you want to keep the same amount of food
- You MUST eat organic and non-GMO, specifically a PALEO diet. Yes, some like ketogentic, and we will discuss that in a later article.
- Focus your knowledge and efforts on energy accumulation, not necessary ‘diet and exercise’ (western thinking).
- For muscle building focus on NATURAL movements. Failure to do natural body movements is what results in injury, fatigue and failure to reach goals.
Natural movements are stuff that Tony Horton makes you do in P90X. That kind of stuff. Pushups, situps, and pullups. What happens when you are in a gym and using equipment is the movement fails to be a natural movement for the body, which results in some muscles being worked but the supporting joints and muscles around them are NOT being worked, resulting in imbalance, also causing injury.
We will discuss more in a future article…