Personal Trainer Hussain Zinan
Thank you for the support.
Could you tell me the best possible way to gain strength without gaining muscle mass, is there an effective way of losing weight without losing strength.
This is what a trainer should be thinking from an open mind, a very common problem with an average PT is that they are hindered in the bodybuilding mentality. Most of them think bodybuilding training and strength training are identical. Sorry to say this but you need to know how to distinguish these to get the best results.
Did you know that some of the strongest athletes in the world are Olympic Weight Lifters? They have to get stronger as much as they could without affecting their weight (to remain in the weight class). You could call them the Masters of increasing strength without increasing the size! Agree?
So why not copy the principles …
Load and Repetition: The science guys did proved that hypertrophy (increase in size / muscle mass) occurs when you train in an 8 to 12 rep zone with the same RM (rep max) weight. And few of these guys namely Zatsiorsly found that Olympic lifters do not train for more than 5 reps per set. Berger suggested that it should be 3sets of 6 reps with 6RM (rep max) for greatest improvement of strength. Keipen’s research indicated that 3 sets x 5 reps with 5RM (rep max) load was the best. So its not hard take the sets reps and load either from how Berger or Keipen has suggested.
Rest: 30 to 60 seconds are considered as more of Hypertrophy (development of muscle mass), instead 3 minutes to 5 minutes rest period between sets are known as the best for maximal strength training.
To answer the second part of the question! I do not see any reason to loose strength with fat loss. Obviously the case is different if you have lost more muscle due to malnutrition and extreme dieting. It’s always good to hit a strength development workout once a week including Bench Press, Dead Lifts and Squats even while you are on your fat loss program.
I have been doing YOGA for few good months and I am enjoying it. My doctor recommends to loose few Kgs to get back at ideal weight, I want to know if YOGA is a good choice of exercise to loose weight and maintain fitness.
I can easily say that yoga is a great form of exercise, but when I listen to women who love to train, most of them are tight on the schedule and are looking to loose weight as you do.
If they have few good hours to spend in the gym than I would say Yoga is a good addition to strength training. But remember if you have limited time yoga is not the most favorable. Any exercise that makes you spend most of the time lying down or standing will not help you with weight loss. Have you ever heard of someone who had lost a reasonable amount of weight by doing yoga? Mostly people who are lean and thin does these exercises which will make them slightly stronger, but always remember there are some setbacks to this. I would say the biggest set back is lack of exercises with weight on your back (axial loading).
We all know that strength training is one of the most important types of training for women. As women age they are prone to Osteoporosis and decreased BMD (Bone Mineral Density). The exercise program should have an emphasis on maintaining BMD, and the only way to do so is weight-bearing activities. Again walking and jogging are considered weight-bearing exercises but they only increase BMD in selected areas. Keep in mind there are no exercises that could substitute Squatting, Lunging and Deadlifting when it comes increasing BMD.
Strength training is the first priority for women who wants to loose weight and maintain fitness! The rest follows …
Many distance runners avoid weight training and specific conditioning because the methods and benefits are not clearly understood. Properly periodized weight (strength) training is one main component that should not be overlooked. The strength-training program should be specific for the runners need to be designed and periodized to develop and aid running. Below is sample routine.
15 Minutes - Warm up
Squats – 3 sets x 15 reps
Lunge with single arm cable push – 3 sets x 10 reps per side
Swiss ball isometric chest hold – 3 sets x 30 seconds
Lunge with single arm cable pull – 3 sets x 10 reps per side
Low pulley woodchops – 3 sets x 10 reps per side
Sit ups – 3 sets x 15 reps
Swiss ball hyperextension of back – 3 sets x 10 reps
15 Minutes – Cool Down
While I have given the basic start on strength training routine for distance runners you could also take a look at the main 5 laws of a strength-training program for runners.
Develop joint flexibility
Develop tendon strength
Develop core strength
Train movement NOT muscles
The training should be periodized just as physical training and nutrition throughout the year, it should include the proper frequency, intensity and type. The training cycle should be more endurance type (higher repetition, moderate weight) strength training programs at the start and more throughout the year. Secondly the training cycle should also have a focus on sub-maximal strength (moderate to heavy weights with less repetitions) with an objective of improving strength and any muscular imbalances that could affect gait and performance.
The pre-race cycle should focus on functional strength movements that support sports biomechanics, and again the race training cycle should also be more on functional movements with reduced load preferably using body weight. During the off-season take a complete recovery from strength training for 2 weeks.
The gold rule for long distance runners - TRAIN THE MOVEMENT NOT MUSCLES
Physical training can teach you a lot of things to be more successful in life. It’s not only the strength you develop physically in the gym; it’s not only the mental strength you develop while you push yourselves beyond your limits.
You all know what you should be doing (exercising, eating right, sleeping well etc), but the difficult point is to get yourself started. “Your thoughts only tell you what you want, but your actions tells you what you get”
Today at this New Year think of yourself and answer yourself about your actions. I am sure you will have good enough answers to put your thoughts into actions. That’s the formula one for success, the start towards your destination.
Know the destination of your goal; create a map to get there! This map is your goal. When I ask my clients about this they say they have a goal. But when I ask to state them it’s usually very vague with no deadline attached to it. “I want to loose weight” – my answer will be how much in what time frame? “I want to run a marathon” My answer will be in how many days in what time frame do you want to complete it? Most of the time your goals are missing the M.A.T Formula.
(M) Measurable = the goal has to be something specific you can measure with results of your training.
(A) Achievable = the goal has to be realistic although it is challenging
(T) Time Frame = Give yourself an exact date to complete your goal
Get your M.A.T right on 2012
Wishing you all a very Happy New Year