On Sat, 06 Dec 2003 02:10:04 +0100, B-D_ wrote:




I've been on fitness for 2 years now and I train 3 times a week.

On monday I train the legs (butt & thighs - inner, outer, leg-biceps,
front) and triceps (it's in the upper arm).
On wednesday the "torso type" muscles (stomach, back and breast muscles).
On friday the arms (biceps, wrists, without triceps - because you
shouldn't be training biceps and triceps at the same day).

So, you only train one muscle group once per week? How do you elicit
growth, or are you not after growth? Also, I've generally trained biceps
and triceps on the same day and have large arms, so I'm not sure that your
admonition is valid!

I hope I didn't go too much technical into the convo.

Regarding food (important when weight training):
I raise my daily protein intake on the training days for 50g and drink
protein-shake (30g proteins) as the first meal after the work-out.
At the moment I'm consuming 100g protein per day (the rest to fill my
daily caloric target are fat calories), on the training days I add 50g
proteins extra (so I consume 150g p. on training days). That ratio is
calculated for ME, you should get your reccomended daily intake of
proteins calculated.

The aerobic (cardio) exercise (bike, running, etc...) is BAD for muscle
gain, and it can alter your weight loss by *ONLY* 15% IF training so
much that you're literally *burning your muscles* (more than 2 hours of
intensive training per DAY). Do I have to stress even more that most of
the increased weight loss will be from muscle and not fat tissue?
Anything less than intensive cardio is regarding weight loss simply not
effective. Diet is enough for weight loss, but you must gain muscles for
good looks, and that is something that aerobic training simply cannot do.

If this is true, then how do the Tour de France competitors (who ride
nearly every day for 21-22 days straight for many hours a day) even have
muscles? I lost quite a bit of weight over this summer through bike
riding and I can assure you it wasn't muscle. Perhaps you're thinking
that aerobic training trains different muscle fibers (or uses different
muscle fibers or trains the same fibers differently)? For instance,
biking 2 hours isn't going to help you squat more weight (and vice
versa). Now, with THAT I agree.

I don't have experience with woman training programs, and this is my
standpoint from my male perspective. I'm not a bodybuilder but a
bodystyler... the difference is that the builders are trying to be buff
and "big" while we, the stylers, give more importance on the tonality
and looks (aka: baywatch guys).

Hope I helped. As 90% of women are into bodystyling I think that there
should be no big differences between male and female training programs.


It's generally hard for even women bodybuilders to get too buff. They
simply don't have the testosterone.

--
Bob M in CT remove 'x.' to reply