WHY DO HIGHER NUMBER OF REPS?
As you will notice we increased some of the exercises to doing 3 sets of 20 reps this week. Increasing our reps primarily focuses on our muscular and cardiovascular endurance. (Going to get a little scientific here) This week we will be using energy from a different system (oxidative/aerobic), working different muscle fibers (type 1), and training our “endurance” fibers of the muscle. By changing the programs, periodically varying the reps and intensity (along with volume), you will make far greater gains than training consistently in the same zone, which only will provide you the same repetitive stimulus. Make sure you change up your routine every now and then to get the results your looking for!
WORKING OUT BUT GAINING WEIGHT, WHY?
Believe it or not, gaining weight at the beginning of a new exercise program is quite common. Not only is it common, but it is normal. If you have not exercised regularly in months, you can expect to add a couple of pounds at the beginning, but have no fear, this weight gain is good weight gain, and it will do nothing to keep you from reaching your goals as long as you understand what is actually going on.
First you have to understand increased energy reserve capacity.
Let’s assume that your calorie intake isn’t 500-1000 calories above maintenance levels on a daily basis. This is a safe assumption to make, as most weight losers don’t come anywhere close to eating maintenance calories. In fact, they tend to under eat (finding out if you’re not eating enough calories to lose weight). So then, if your calories are below maintenance levels, how could you possibly be gaining weight – especially if you’ve been exercising too?
Your body stores energy in two main ways – fat and glycogen:
Fat storage is fairly linear – meaning it fluctuates slowly based on your current lifestyle. However, glycogen storage can swing wildly on a day to day basis depending on the type of exercise you do, the amount you do, and how long it’s been since you’ve done any exercise.
Glycogen storage – Your body mostly stores glycogen in the muscles, but it also stores it in the liver. Glycogen comes from glucose, which comes from eating carbohydrates (or protein via gluconeogenesis). When we eat carbs our body breaks them down into glucose. That glucose enters the bloodstream, and any extra is taken up by insulin and stored as glycogen in the muscles and liver.
Here’s the thing though, that glucose is combined with water to form glycogen. In fact, every gram of glucose is stored with about 3 grams of water. Taking that one step further, the average person can store about 15 g/kg of body weight of glycogen . So, let’s do a little math:
A 200 pound person weighs about 90kg
At 15 g/kg, that person carries 1350 grams of glycogen (15 * 90 = 1350)
1350 grams equals 3 pounds (1350 / 453 grams in a pound = 3 pounds)
That’s right, 3 pounds of glycogen is what this person stores on average in their muscles and liver. If he were going from a sedentary lifestyle to a very active one, the swing in intracellular water weight could be several pounds. Your capacity to store glycogen increases as you increase your work load.
Water Weight and Fat Are Not the Same:
You might think that is an obvious statement, but if it were, there wouldn’t be so many people wondering why they’re working out but gaining weight. This water weight is good weight. It is fuel within the muscles for high-intensity exercise. It is going to make your muscles look full, and keep the cells hydrated so they can do their job efficiently.
It is so important that you get over the idea of weight during your weight loss program. You’d be better off calling it a fat loss program. That’s what you’re trying to do anyways, isn’t it? Weight fluctuates drastically even during a small window of time. Fat loss is a much more stable process.
Before you freak out and quit your fitness program over discouraging scale readings, just remember that just because you gained weight, it doesn’t mean you didn’t lose fat. You have to measure fat if you want to know what is really going on. If you’re not measuring your body fat, you’re navigating in the dark. Measuring your body fat will tell you how much of that weight gain was lean body mass and how much of it was fat. Your scale won’t do that.
Be prepared for a little weight gain at the beginning of your weight loss program, but understand where it’s coming from. Take before and after body measurements, and have confidence that you are doing what you need to do to not only reach your weight loss goals, but to be healthy both on the inside and out. Remember this is a healthy lifestyle journey….
Lifting weights is not just about lifting and contracting the muscles, but also focusing on the negative (eccentric) is just as important, if not more. Research shows that negative training has a greater effect on muscle hypertrophy than concentric training. Maybe related to eccentrics (lengthening) being primarily responsible for muscle damage. Muscle damage can be detrimental to short-term performance, the associated inflammation and incresed protein turnover have been shown to cause long term hypertrophic adaptations. Eccentric training also heightens metabolic stress, with the greatest increases noted when training at higher eccentric intensities. These factors help to explain why negatives promote greater post-exercise anabolic signaling than concentric training, leading to heightened protein synthesis. Always focus on controlling and slowing down the negative eccentric (lengthening of muscle) phase of your exercise. Control your weight both in positive and negative directions, you will have greater benefits!
New information from the IFPA (International Fitness Professionals Association).
Interval Training reduced visceral fat faster than steady state jogging. Sprinting also stimulates high levels of catecholemines- a compound which forces more fat to be burned from under the skin. This is according to new research released from the University of South Wales.
We agree with these findings completely. Interval Training is extremely effective for weight loss.
A lot of you have been sending emails regarding how to so a specific exercise that is in the workout. We have our photo library available, which we are continually adding to. We are currently working on our “how to” videos, so those will be out in the near future. For the first week of workouts, I added photos to help you with the exercises, hopefully this will help. Remember to use good form and never compromise form for weight…..Enjoy!
Just wanted to Wish everyone good luck!! Somethings to keep in mind today are: Drink LOTS of water!! Focus on eating healthy and logging your food….EVERYTHING! When doing the Exercises…work on using good form ALL THE TIME. Make sure you stretch little before and after to help prevent injuries. The main thing is to MAKE IT FUN!! We are changing our lifestyles and want this to last….so have fun doing it!! If you have questions regarding anything…..contact us!
We are loading exercises to the library daily. Please check back often. Our goal by next week is to have all the exercises we ask you to do also listed in the library for your review. Also, remember to keep a good tempo for your weight lifting sessions, they can double as cardio if you do them with short rests only.
New workouts being posted tonight!!! Don’t overwork your muscle groups. Make sure you take time to rest before you lift the same muscle group again (this is why we space them the way we do). If you are in weight loss mode, make sure to add in intervals during your workout (posted at the bottom of each workout) and add 2-3 days of cardio in addition to the prescribed lifting in our posted workouts. We want a combination of both to reach your goals! Looking forward to a great week!
Follow the workouts based on what plan you picked. If you are in weight loss mode then make sure you do 2-3 days of cardio 20-30 minutes in addition to your lifting. The purpose of lifting even when you have weight to lose is simple….you need to build lean muscle mass so you burn more, even at rest. I’m a huge believer in lifting for any exercise program. Make sure you are drinking enough water and LOGGING your food!!! Next weeks workouts will be posted on Sunday!!!!
1/24/13 – For all Quest and VIP participants ONLY, please add yourself to the following Facebook page for our private forum. I will not be able to accept request from those not in Quest or VIP options.