Most of the gains from strength training come from improved muscle quality, not increased muscle mass. Significant gains in muscle mass (like the trainers you are talking about) take months if not years to achieve.
And increases in muscle mass are even harder to achieve when you are running a calorie deficit to lose weight, as the body tends to burn protein for energy, rather than creating new muscle tissue.
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A balanced program might help you with that goal... To have good endurance, do some cardio. To remain flexible, do some flexibility training like yoga, stretching workouts, tai chi, ballet conditioning, some pilates, etc.. To increase your strength, strength train. You don't need to do all three every day (though it helps to fit in a little stretching at the end of each workout). It is hard to say whether you would gain size from strength training, but it is less likely if you are female, are dieting for fat loss, don't have the right genes to add size quickly. People who want to add size often get frustrated and it usually involves eating extra calories, enough protein and training hard. We all have out different genes, body types and preferences though. Usually there is a way to tweak your program if it is working too well (if you find you build muscle easily, lifting less frequently, etc can help).
Yes and what the other posters said about diet, etc.
Apart from UNIDENT's advice on the fast/slow twitch muscle, it's the dietary plan that matters here. Lifting heavy no matter what will build strong, powerful muscles that are not huge, but not tiny like a non-muscular person, either.
If you lift heavy (especially 2-4 times a week in upper/lower body splits), do not do much cardio, and eat more than your daily allowance, you will build both muscle and fat, but much more muscle than fat (as a guy). You will gain muscle mass and fat and become larger, which is what you are not aiming for.
If you lift heavy, do some cardio but not huge amounts, and eat at your daily allowance, you'll build a muscular but still "small" body. If you need to lose weight as well, you'll eat slightly under your daily allowance, but with plenty of protein and fat for recovery since you won't be overeating. This is pretty much what I do - cardio 2-3 times a week, lifting 2-3 times a week. I'm getting smaller overall, but much more muscular. It's pretty weird to see myself as "bigger" because of the way the muscles look, but I'm actually fitting into smaller clothes.
Finally, if you lift heavy, do too much cardio (like marathon training) and eat at your daily allowance/lower, you'll begin to develop a much more streamlined, runner's physique. Here it's the overabundance of cardio (I'm really talking running 30+ miles a week) that will shed lots of fat but also will shed muscle, so you'll mostly just be maintaining muscle size.
I'd take the middle course, and be patient. Shifting your entire physique takes years, realistically, and even if you're in moderately good shape now (with 20% bodyfat or lower), expect this to take 6-9 months anyway. It's all about the diet: eating real, clean, nutritious food and foregoing high amounts of processed food helps the MOST. You can out-train the best supermodel, but he's going to look better than you if he eats right and you don't. The abs are made in the kitchen, as it were.
You're talking about fast twitch and slow twitch fibres in your muscles. Someone with a lot of fast twitch can lift a lot of weight really quickly once. Someone with a lot of slow twitch can continuously lift a more moderate weight, but for a much longer time. Fast twitch runners are 100m sprint winners, slow twitch runners are marathoners.
Neither affects the size and apearance of your muscle.
You will not look like those trainers unless you dedicate yourself very precisely to a VERY specific locked-down muscle building lifestyle, including a VERY intensely monitored and calculated eating plan.
Women think if they lift a heavy weight once they'll look like a body builder. It's just not true.
Go up to these guys (and girls?) and ask them, "What would I have to do to look like you?" You'll be surprised that it's a LOT more than lifting using a heavy weight when working out.
Lift heavy. That's the only way that builds strong muscles. Reps 8-12 max.
First i would like to thank spark people for everything u gave me , i am not active on the site , but every time i lose my way "Spark People's healthy reflections" mails get me back on track ....... so thanks again
i have recently joined a gym , and have a question about muscles building .... i want to build small , flexible , strong muscles , i know there is sth called muscles that have stamina and muscles that don't , i.e. a marathon trainer can win wight-lifting trainer in a long raise
What made me ask this question is that the shape of most of the instructors in the gym is tooooo big , not flexible and i don't believe they have can mantain cardio excercises , so i just don't want to be like them
is there a certain combination of reps in weight lifting to build large muscles and others to build small muscles or how does is works ????????
again my main point is that i want to build small , strong , muscles that have stamina -thanx
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