strength training Archives

June 22, 2020 By Soni Thakur 2 Comments

Do Your Muscles Turn Into Fat When You Stop Weight Training?

Being indoors for this long has given people a lot of time to do some research. If you have been researching fitness, weight training and muscles, I’m sure the thought of – “will my muscles turn into fat if I stop weight training” has crossed your mind. While you might watch your fitness levels, maintain a healthy weight and improve strength, etc, it is equally important to understand what happens once you stop weight training in order to preserve muscle mass.

What Do Muscles Mean?

Muscle is a tissue in animal bodies. Their main purpose is to help us move our body parts. When a muscle is activated via exercise, it contracts, making itself shorter and thicker i.e. it grows in size.

When you exercise, your body does not create new muscles. Instead, your existing muscles grow larger and stronger.
With regular exercise, muscles also develop more mitochondria (this is where biochemical processes of respiration and energy production occur in the cell). The result is larger and more muscle mass.
When you stop weight training/adopt a sedentary lifestyle, then the increased blood flow previously needed to fuel your cells during exercise is no longer required, so your body begins to contract and reduce the size of your capillaries. As a consequence, muscles shrink and decrease in mass.

Points To Consider

Muscle cells and fat cells are different structures and are not interchangeable at all. They will become smaller and weaker if you stop weight training because they lose muscle mass. Although, it will not happen in a short period of time as the process of losing muscle mass is slow and gradual which may take 4-6 weeks. Fat may be produced if your diet provides your body with more calories than required based on the activity levels you maintain.

You can preserve and maintain your muscle mass by keeping yourself active. By active I do not mean hitting the gym everyday but by just walking in between breaks, using the staircase instead of the lift, stretching your body every 2 hours, walking while being on a call instead of just sitting at one place, walking after every meal whether it’s your main meal or just snacks in between and obviously by eating a well- balanced healthy diet.

Keep an eye on your protein intake because the protein requirement of your body is directly associated with building and losing muscle mass as well. Don’t overtrain as this can also lead to decreased muscle. Leaving weight training alone should not be blamed for decreased muscle mass. 40-45 minutes of exercise 5-6 days a week is recommended and 1 day should be dedicated for rest and recovery.

We hope this article helps you. For more useful information on muscles, strength training, etc. check out Healthy Reads or tune in to fitness experts on GOQii Play.

March 13, 2020 By Vandana Juneja Leave a Comment

Strength Training Benefits For Aging Bodies

Strength training is important for everyone, not only to improve muscle strength but to maintain and improve your overall health, regardless of your age. Whether you are 25 years or 65 years, some form of strength training should be included in your routine. Though the strength session will be different for all, according to the age group.

In this article, I would like to talk about the changes in our body that happen once we cross our 30s/40s (and they may not be pleasant ones) and how strength training is important to help us reverse these changes and improve the quality of life!

I have experienced the positive changes that my body has undergone over the last 4-5 years just by incorporating a strength training routine in the form of workouts with weights, using my own body weight and practicing yoga. One can even use resistance bands or other gym equipment.

What Happens As We Age?

The human body changes as we age. Some of the effects are obvious as we cross middle age. Even healthy, normal ageing includes:

Slower metabolism
Decreased muscle mass and strength
Increased body fat
Reduced bone density
Increased bone porosity
Stiff joints
Slower reflexes and reaction time
Decreased aerobic capacity

These are normal changes that we may experience as we age. Although, the severity varies from person to person. One of the most important reasons to exercise and specifically include strength training is to slow and minimize these changes.

Benefits of Strength Training

1. Increases Muscle Mass
As you age, you lose muscle mass. It is a condition called Sarcopenia. People who are physically inactive lose between 3 to 5 percent of their muscle mass per decade after the age of 30. It accelerates at around 65. By the age of 70, the average adult has lost 25 percent of muscle mass. This is mostly due to disuse and inactivity. Any kind of exercise can reverse this loss and build muscle mass and strength. Weight lifting, strength training, and resistance training are the best. After six months of twice-weekly strength exercise training, the biochemical, physiological and genetic signature of older muscle is “turned back” nearly 15 to 20 years.

2. Improves Bone Health
Bone fractures and breaks are all too common in older adults because of loss of bone density and osteoporosis. There can be other causes of osteoporosis and it may need to be managed medically. However, there is plenty of evidence that exercise can improve bone density. Osteoporosis can also be prevented and treated through strength training. Like muscles, bones become stronger when they are active. Weight-bearing exercise strengthens bones by making them produce more cells.

3. Improves Functional Ability/Movement
Increasing strength through training is essential for improving overall day to day functions. Older adults can gain more mobility, walk a greater distance and even reduce the need for assistive devices like sticks and walkers with regular strength training.

Building strength also helps with all kinds of other functional movements like walking, sitting on and getting up from a chair/bed, climbing stairs, carrying groceries, etc. This in turn just makes life easier and gives you the confidence to involve yourself in many other activities you always wanted to do.

4. Boosts Metabolism
Strength training is one of the best ways to boost your metabolism (the rate your resting body burns calories throughout the day). When you do strength training, your body demands more energy based on how much energy you’re exerting. That means some calories are burned during the workout and more calories are burned after the workout while your body is recovering to a resting state. Also, Testosterone and DHEA, the hormones that affect strength and energy levels, decrease as you age. But with regular strength training, these levels can be enhanced within 8-12 weeks.

5. Improves Brain Health
Getting older can put you at risk for loneliness and social isolation, depression and other mental health issues. Building strength which increases mobility, function and improves overall health, also boosts your mood and overall quality of life. Resistance training can also slow down the cognitive decline associated with aging. Lifting weights improves memory, attention span and the ability to resolve conflicts.

6. Improves Health Conditions
Strength training reduces blood sugar levels and improves sensitivity to the hormone insulin, which helps blood sugar get inside the cells and thus improves the way the body uses the blood sugar. If strength training is properly applied, it simultaneously engages both the muscular system and the cardiovascular system. When our muscles are stronger, there is less demand placed on the heart. This allows the lungs to process more oxygen with less effort. The heart pumps more blood with fewer beats and the blood supply directed to your muscles is increased.

How Often Should You Do It?

Recommended intervals are 3-5 times per week for 20-30 minutes at a moderate intensity-level or 2-3 times per week for 15-20 minutes at a high-intensity level. Before you begin any workout, check with your doctor especially if there is a medical condition associated. Take professional help as knowing the proper technique will help you prevent injuries. Focus on activities that target larger muscle groups as they will give bigger returns.

We hope this article helps you care for your muscles a little more and helps you improve your physical and psychological well-being as well. If you’re about to begin your strength training routine, #LevelUp with LIVE coaching sessions from our experts on GOQii Play.

Apart from strength training, there are many more ways to live longer. Explore the secrets to longevity in our IndiaFit Report 2020.

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October 21, 2019 By Palak Mittal Leave a Comment

5 Reasons Why You Need to Begin Weight Training Now!

We all want that lean body, six-packs and look absolutely stunning all the time. But, the one thing that always gets in the way is excess fat! It never leaves us, clinging on to the body like moss on stone. The funny part is that no matter how much you sweat on cardio, it doesn’t seem to help. Before you begin thinking there is no absolute solution, let me ask you if you’ve heard of weight training?

Before I get to telling you how weight training helps, let’s clear some misconceptions. It is a myth that weight training only bulks you up. People believe that one becomes heavy and bulky, especially women but that’s not true. Don’t worry, it won’t turn you into Hulk. Secondly, for weight loss people often turn to cardio while neglecting weight training but that’s not the right route to go. Want to know why?

5 Benefits of Weight Training

It Makes You Burn Fat: When you lift weights, you will be building muscles. Muscles require less space than fat. A person with more muscles may weigh the same as that of a person with more fat but the muscular person will definitely look much skinnier and toned.
Protection From Injuries: Weight lifting makes the skeletal system strong. Not only bones, but muscles, tendons, ligaments and connective tissues as well. Strengthening these helps in preventing injuries and also reduces the risk for osteoporosis as it strengthens the bones too!
Major Boost to Self-Confidence: Lifting weights improves overall physique of both men and women by building more lean muscle. It improves one’s body image. Imagine seeing a leaner and toned you in the mirror. Wouldn’t that boost your self-confidence? This in essence means you will have more energy, less stress, anxiety and depression. Indirectly, it is a good way to boost your mental health as well.
Fights Insomnia: Weight training is exhausting! Once you’re done, you’ll sleep like a baby. If one is suffering from insomnia or finding it difficult to fall asleep, then weight training is the way to go! Cardio or any exercise helps but lifting weights is like a cherry on the cake. Just get up and hit the gym!
Improves Flexibility, Stability and Balance: Lifting weights improves joint mobility through a full range of motion. It makes your joints flexible and strong. This in turn improves posture and provides the necessary stamina to perform basic activities such as walking, running and even performing other exercises and tasks including cardiovascular exercises.

You don’t even need a gym. You can literally lift weights at home too. If you haven’t thought of beginning your weight training journey, start now and get ready to see some positive change. To get a head start, try watching some classes by fitness and weight training experts on GOQii Play within the GOQii App.

We hope this article helps you in your weight loss journey. Do leave your thoughts in the comments below!

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July 1, 2019 By Mohammed Tufail Qureshi 18 Comments

Building Muscles With Proper Diet & Exercise

Body building has always fascinated me. My weight training journey began at the age of 16 and since then my goals have been very clear – building muscles and lifting weights! They became my passion.

But I realized that just lifting weights to achieve a fit body was not the solution. Anything to do with fitness requires dedication and hard work coupled with smart eating and proper rest. This ultimately helped me achieve the results I was seeking.

You must be wondering how I managed to achieve what I was seeking. Well, the idea germinated in my mind after I watched a movie, ‘Pumping Iron’ starring Arnold Schwarzenegger – my body building idol. Arnold is perhaps the greatest bodybuilder of all time! It was his personality and muscles that I admired and got kicked about lifting weights.

It’s funny – I am half as tall as him, yet I wanted to have a body like him. I set out on the path of building muscles. Within a short period of time, I learned the techniques and secrets of building muscles – which I am about to share with you.

For many of us, gaining muscle would mean spending countless hours in the gym and we seldom think a good diet is important. Remember that our body needs calories and nourishment to feed growing muscle mass and to adjust to varying amounts of activity.

I am going to tell you about building muscles through a three tier process namely proper diet, good exercise and good rest. Each of these tiers is equal and important. Let us take a closer look at each of these processes.

1. Proper Diet

To build muscles you need a proper diet that consists of micro and macro nutrients. Micro nutrients are vitamins and minerals whereas macro nutrients are a combination of protein, carbs and fat. Eating each of these micro and macro nutrients in the right quantity is important to build proper muscle mass.

Just pumping iron or what we call ‘lifting heavy weights’ in the gym does not serve the purpose. One needs to create a proper balance between the two.

Protein: One needs to eat sufficient amounts of protein to build good muscle. The rule of thumb is that an average person needs one gram of protein per kg of his body weight to maintain his muscle mass, skin and hair. But an individual who is exercising needs almost 1.5 to 2 grams of protein per kg of his body weight to build muscles. For example, if you are 150 lbs(pounds) or 68kg, you should eat between 150 and 225gm of protein each day if you want to consistently gain muscles.
Proteins are found in eggs, meat, fish, cheese, milk and soya beans. Muscles are active tissues, unlike fats. Like every active thing, muscles also need proper maintenance. In order to maintain muscles, the body needs to burn calories and that’s one reason why our basal metabolic rate (BMR) goes up. More the muscle mass in the body, more the BMR level. Increase in BMR level avoids gaining fats in the body and is very helpful for fat loss as well.
Carbs: Including carbohydrates in your diet in the morning and post workout is essential. The primary function of carbs is to provide energy. Carbs intake should be monitored very closely. One gram of carbs gives 4 calories. A number of carbs that get utilized as energy and the extra carbs that are still present, get stored as fat.
In order to avoid carbs getting stored as fat, we need to limit their intake. You can get Carbs from Sugar which provides the energy required for daily activities. Sugar may be available in three forms, lactose, fructose, and sucrose obtained from milk, table sugar, and fruits respectively. Carbs from Sugar Starch can be found in rice, beans, peas, and other grains. And lastly, carbs from fibers. Fibrous foods help in quick digestion of food and can found in some green vegetables, whole grains, peas, dry beans, bran, and soya beans etc. Fiber is also good to remove waste from your body.
Fats: Most people are of the opinion that fat is our enemy. Although, it gives 9 calories per gram. That’s much compared to carbs and proteins. The function of fats is to give energy during an emergency such as when the glucose level of the body dips to a low and there is no source of energy (Adenosine Tri Phosphate) and there is no food available in the body. In such a case, the body uses stored fat as the source of energy for that period of time.
You can get fats from olives, peanuts, sunflower, fish, nuts, flaxseeds and pumpkin seeds, soy products such as tofu or soy milk. Fats build healthy cells. Without a healthy cell membrane, the rest of the cell cannot function. Fats help the body use vitamins. Vitamins A, D, E, and K are fat-soluble vitamins, meaning that the fat in foods helps the intestines absorb these vitamins into the body. Therefore the diets should contain carbs, proteins and fats. You can get vitamins from the inclusion of green vegetables such as spinach and broccoli.
Water: is the other important nutrient that is important for our body. One who is exercising should always hydrate himself or herself well. Water provides cushioning and lubrication between joints. Pain problems around joints are a very common among bodybuilders and strength athletes. Maintaining hydration and joint health is a very important part of your training over the long haul.

2. Proper Exercise

The second tier of building muscles is through proper exercise. Without exercise, it will be impossible to build huge muscles. When we exercise there is a wear and tear process that takes place within the body and the immediate reaction of the body is to repair those muscles.

The greater and deeper the damage to the muscle, the bigger and stronger the muscle will be repaired. It is therefore important to schedule the exercise program in order to achieve great results. Weight training should be done 3-4 days a week and this should be coupled with cardio exercise on the balance days of the week when you are not weight training. With weight training, you will be able to build muscles and get stronger. With cardio, you will be strengthening your lungs and heart and it will help you increase your stamina.

3. Rest and Recovery

This is the last and final tier of building muscles. This aspect is the most neglected tier of the three. You train hard in the gym, nourish your body with proper nutrition but if you do not give enough time for your body to recover through proper rest, the body will not utilize the nutrients in a proper manner to build muscles. After a hard day’s work when you finally go to sleep, that’s when the damaged and tired muscles get repaired. One needs to sleep for at least 7-8 hours to obtain good results.

Muscle can only get stronger and bigger by stimulating it through hard exercise, helping it recover with high-performance nutrition and giving it rest.

Disclaimer: Before making sudden changes in your lifestyle, you may want to consult your doctor and trainer

If you found this article helpful, do view LIVE shows on building muscle and weight training exclusively on GOQii Play. Download the app now!

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