In order to produce the most effective increase in fat burning muscle, we need to be prepared that the exercises we will perform will require us use a weight that will overload our muscles and ensure you to push very strongly throughout each movement. In essence, we can work slowly, with perfect technique and with focused strength in order to gain more muscle fibre, even when producing intense levels of resistance.
Think about this….
You go to the gym and pick up some 4kg dumbells to work out with, choosing the lighter option to avoid ‘bulking up’ but your 9 month old baby you hold for most of the day weighs 10kg! Or, the bag you carry to work for long periods that weighs 5kg! With this in mind, it could well be that you are underestimating your strength when you work out!
The importance of time under tension and working to failure
“When we employ slow lifting movements with relatively heavy weights we get the best return on muscle mass gains”
As stated in the research paper by Mikesky, A.E. (1989)
Numerous studies have shown that the influence of cadence (in this case the tempo/rhythm of the lift) on muscular performance is critical.
As stated in the research by La Chance & Hortobagyi (1994)
What we can gain from these results is that a longer time under tension, even though it yields a lower amount of reps, and may involve lifting a lighter weight can give us a quicker return on gaining muscle mass and reducing body fat. So we are going to lift as much as we can over a set amount of time.
“It becomes progressively more difficult to increase lean muscle mass as one gains training experience, heightening the importance of proper routine design”
As stated in the experiment by Schoenfield (2010) Entitled: The mechanisms of muscle hypertrophy and their application to resistance training.
Once you have chosen to improve your body composition and reduce your body fat you should become very aware of your progress.
“Progress is vital. To gain strength, to change body composition you must progress.”
Dave Crandon (2015)
Keep a record of your training so you can be clear and honest with yourself about your progression. Writing down your workouts as well as noting the details of your progressions will be an integral part of your training and help focus your mind on the task in hand and your overall goals. As well as this, your precision will pay of by motivating you to achieve the desired repetition or weight in your unique program.
Work hard but be kind to your body…
Rest between workouts is so important to allow your muscle tissue to rebuild and your body to recover. Not taking enough rest between workouts is detrimental to your training and possibly to your health. However tempted you may be to jump back to your training the next day, don’t! Your body needs the time to recover as much as it needs the time to train. You can aid your recovery with, hot/cold water treatment, massage, other bodywork, passive yoga and stretching, great nutrition, and good quality sleep.
A message of motivation from Dave…
Every single thing you do in your life will either be a step in the direction of your goal or away from it. How devoted are you to your cause? Results take time, small steps, building blocks, are you building or knocking down? Everything is you against yourself. Do you believe it can be done? Focus your mind and make it happen.
Why should I take part in resistance training?
- Reduce your body fat
- Increase your metabolic rate
- Enjoy a leaner stronger body
- Improve your confidence
- Reduce your risk of injury and chronic pain
- Prepare yourself for day-to-day activities and sport
- Support and protect your body as you age
- Improve your health
The purpose of this blog is to provide general information and educational material relating to health, exercise, nutrition, meditation, mindfulness, and yoga and sports therapy. New Health has made every effort to provide you with correct, up-to-date information and makes no representations as to currentness, completeness, accuracy, suitability or validity of any information on this site. All information is provided on an as-is basis and New Health will not be liable for any errors, omissions or delays in this information, or any losses, injuries or damages arising from its display or use. We recommend that you seek advise from a medical or healthcare professional if you require further advice or have any concerns relating to exercise or health issues.
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La Chance, P.F. and Hortobagyu, T. (1994). Influence of cadence on muscular performance during push-up and pull-up exercise. Journal of strength and conditioning research 8 (2). 76-79
Mikesky, A.E, Mathews, W., Giddings, C.J. nd gonyea, W.J. (1989). Muscle enlargement and exercise performance in the cat. Journal of applied sports science research. 3(4). 85-92.
Schoenfeld, Brad J. “The mechanisms of muscle hypertrophy and their application to resistance training.” The Journal of Strength & Conditioning Research 24.10 (2010): 2857-2872.