Article from Universal Matters
Universal Rules for Getting into Shape
by Joe DeAngelis
__As long as I've been involved in fitness and
bodybuilding, I've been amazed at the "new" training methods, theories
and secrets which are introduced every day. Some of the crazier ones promise to
help you lose 20 pounds in two days. Others help you gain that 20 back in pure
lean muscle. Surely, there must be a better way.
__There are many different strategies for gaining
muscle and losing fat, and many more fitness trainers, gurus and experts pushing
their beliefs on hapless paying clients. One trainer famous for his "one
set per body part" theories is fond of mentioning the fact that if all
people were so different, it wouldn't be possible to safely send anyone into
space. While it's true that all human beings are bound by the limits of human
physiology when it comes to the basics (e.g., breathing, eating, etc.), building
muscle and burning fat is another matter entirely.
__Generalities may apply to all but not specifics.
For example, when doctors prescribe medicine, they can't be certain beyond a
shadow of a doubt that a drug won't cause any side effects. Some people are
allergic to common over-the-counter drugs like aspirin while others are not. In
short, contraindications exist because people are different. Bodies react
differently to different things. It stands to reason that, when it comes to diet
and exercise, genetic variability can play a deciding role.
__Think about some of bodybuilding's greatest
athletes. Arnold Schwarzenegger and Lee Haney became Olympians utilizing
conventional multi-set routines. Dorian Yates, on the other hand, won his
Sandows employing limited sets performed with ultra-intensity. Speaking of diet,
Mike Mentzer became one of the most massive bodybuilders of his time with what
many today would consider a limited protein intake (today's bodybuilders
regularly consume in excess of 500g daily). Which program and diet is the right
one? All of the above. What may work for one athlete may not work for another.
The point is, you should always tailor a diet and training program that works
best for you.
__I'm not suggesting, however, that general rules of
exercise and nutrition which can apply to everyone don't exist. They do. The
principles I'm listing below are quite fundamental and should provide the basic
foundation upon which to build a solid fitness program. Whether you're a novice
or intermediate, these broad concepts will help you reach your desired goal in a
shorter period of time.
Reducing Body Fat
__For those individuals clutching their Atkins or
Zone books, cover your ears. While there are countless ways to diet, there is
only one way to reduce body fat: eat fewer calories. Macronutrient (carbs/protein/fat)
manipulation, while extremely important, can only help you lose weight within
the parameters of reduced caloric intake. Providing you are eating fewer
calories than your body needs, experimenting with different macronutrient ratios
can tell you what works best for you. Some people respond well to higher protein
and lower carbs. Others don’t. The trick is to intelligently plan and chart
your food consumption, energy levels, body fat, body weight, and strength
levels, so that you can fine tune your diet. It’s a chore, but a valuable one.
Aerobics & Weight Loss
__Aerobics burn calories. Though aerobics are a
necessary part of an effective weight loss program, it is generally overrated by
instructors and enthusiasts. In the simplest terms, we know the body is an
extremely adaptive organism. Fat storage is the secret to the body’s survival.
Muscle is “metabolically expensive” for the body to maintain as it consumes
far too many calories. Thus, our bodies naturally gravitate towards fat, not
muscle. Putting everything together, individuals who overemphasize aerobics
encourage the loss of lean tissue. Losing lean mass means lowering your
metabolism (remember, muscle is metabolically expensive). In addition, as an
adaptive response, your body endeavors to make any repeated activity easier. If
you continuously lift heavy objects, your body will get stronger. Continuous
running will increase aerobic capacity and encourage your body to “lighten the
load”, promoting muscle and fat loss. So while the judicious use of aerobic
activity has beneficial effects on conditioning and body fat levels,
overemphasis as espoused by uninformed enthusiasts and trainers will lead to
frustration and unachieved goals in the long run.
Intensity vs. Duration
__Don’t confuse intensity with duration. How
many times have you heard someone in the gym say that he worked out for three
hours last night? Maybe he did. If so, he probably spent 75% of his time
flirting with a member of the opposite sex or drinking from the water fountain.
There’s only one way to get stronger and make your muscles bigger: train hard.
Instead of spending three hours goofing off, spend an hour hitting the weights
with intensity and focus. Get the job done and then socialize.
The Great Myth
Known as “Toning”
__“Toning” is one of the most ludicrous terms
I know. You know who I’m talking about—that person who performs an endless
series of effortless reps, thinking he’s going to get in shape. Tone is a
partial, involuntary contraction (tension) of a voluntary muscle which gives
that muscle a more solid, rigid feel and look. The best way to get toned (and
build muscle size and strength) is to train with weights heavy enough to produce
failure after 8-12 reps. If I see one more person toning in the gym, I’m going
to lose my mind!
Progression In
Resistance Training
__Don’t forget the “progressive” in
progressive resistance training. By progressive, I don’t mean lifting more
weight necessarily. What I mean is, you need to make the muscles work harder in
a shorter period of time. Adding weight, adding repetitions, sets, reducing rest
periods, introducing new exercises and the like ask the muscle to work harder
and harder. Once again, this elicits an adaptive response from the body. Perform
the same exercises week after week and you will experience NO positive changes
in your body.
Vary, Vary, Vary
__What worked for you when you started training
will not work forever. Take a person off the street and have him dig ditches for
living, and after a month, he’ll be in pretty good shape. After three months,
he’ll be in better shape. Does this mean that ditch digging is the best form
of exercise? That a year from now, he’ll be in the best shape of his life? The
answer to these questions is no and no. New stimulus produces change. Within the
first few months of training, diligent trainees experience tremendous growth.
After a year or so, their progress slows, maybe even comes to a halt. Continuous
gains, especially at the advanced level, can only be obtained by refining your
program—constantly incorporating the latest, most logical scientific methods
and adding variety to your training regimen. While sloppy form and junk food may
fuel development in the early months, it won’t continue to do so.
__Well, these are my top six “Universal” rules
for getting in shape. As you become more advanced and sophisticated, you’ll
naturally need to tailor a more individualized program. Remember, when you build
a house, you need the right tools for the job. The same holds true when you’re
building the body of your dreams. The next time you head off to the gym, be sure
you’re equipped with the right tools.
Good luck and good building.