7.
How do I get big?
We are talking lean muscle mass of course, I
am sure many people can tell us how to get big
with beer and chips or everyone’s favorite;
chocolate. A solution to lean muscle mass is
another controversial area with many opinions,
most of which lean towards high protein consumption
and a periodised specific program. The amount
of protein depends on your body weight and the
amount and type of training you are doing. Nutrition
is also a large part of “getting bigger”,
your body type will determine the consumption
needed for your to produce lean muscle mass.
For example a small lean person who is use to
consuming large amounts of food has a fast metabolism
however, even know they are eating large amounts
of food, can not gain lean muscle mass. We will
call this guy Lance. Lance needs to eat foods
which are high in nutrients and minerals to
build up his cells for optimum function and
may need to do a liver cleanse and get his stomach
working effectively before adding more to it.
He may also need some supplements such as protein
and various amino acids depending on his levels
after he has had a “full blood test”
to test his blood cells, mineral, hormone and
nutrient levels. Lance also has to do a specific
training program using progressive overload
to build him up adequately and evenly, as there
is nothing worse and more prone to injury than
an uneven strength building program. The strength
program can also be set out to assure maximum
effectiveness is utilized though techniques
like super setting etc. Through times of high
stress Lance will need a high carbohydrate consumption
to assure he has enough energy to complete his
training?
8.
Will weight training make me too bulky?
If you are training appropriately you shouldn’t
bulk up where you don’t want to. The idea
is to lean up and produce lean muscle mass.
Some people do produce muscle before they lean
off the fat causing a temporary bulk effect;
however it’s common to lose the fat as
you build the muscle. If you are following a
specific program to you it should lead towards
your goals so if you want to bulk up you can
if you want to tone up you can go that way too.
It all depends on the program you are on and
the food you are consuming. Ladies don’t
worry you wont get big like a man, by doing
a weights program, females just don’t
have the testosterone to produce the large muscle
bulking effects. You will produce muscle mass
however with a professionally prescribed program
you will build it in the right places. Talk
to your trainer regarding your specific program.
9.
Do I eat too many carbohydrates?
Low carb and high protein diets have been the
fad in the recent past, however not effective
long term and for everyone. Our bodies need
carbohydrate to run effectively, without any
carbohydrate we risk long term problem with
our digestion and energy. The choice of carbohydrates
however is up to us, many fruit and vegetables
contain carbohydrate, we can also have breads
and cereals which are low in GI and still give
us the essential carbohydrates and nutrients
to get through our days and operate well on
a long term basis. This fad began from the low
GI diets which are much more effective than
no carbs at all. GI refers to the rate at which
the carbohydrate is absorbed into our bodies
at, the lower GI the more stable our digestion
and the slower we are hungry and crave our next
feed. (See the GI list and article in the nutrition
section on GI). Again like protein the amount
of carbohydrate you should eat depends on your
body type, weight, and training load and needs
to be determined by your nutrition consultant
or trainer individually. Many still use the
30% fats (good fats)/30% Carbohydrate /40% Protein
as a good overall general indicator. Just remember
you need to include your nutrients in there.
E.g. protein – red meets, egg, carbs-
fruit, vegetables, grains, Fat – unsaturated-
vegetable fats like in nuts, legumes etc.
•
If you have any questions don’t hesitate
to contact us on info@proactiveliving.com.au
or for more specific answers contact your allocated
trainer.
•
All answers in this section are based on a generalization
and should be an indicator to get you started
however if you have any specific concerns and
questions please contact your trainer or physician.
•
Medical questions can also be asked to our therapists
by contacting them just hit contact us and choose
who you would like to answer your question.
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