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How to get a washboard
stomach? How can I get rid of the FAT around stomach?
Fact: "You
can't spot reduce!". Men generally store FAT around their waist, while
women generally keep it around their hips. There is no exercise, magical
cream (yet), plastic wrap procedure, or anything else other than
liposuction, that will remove FAT from a certain area. That's usually the
first place it builds up and it's the last place it will depart. The best
way to get and keep a washboard stomach, or shapely hips, is by eating
right and doing plenty of aerobics. Crunches, sit-ups, leg raises while
strengthening and building the muscles, will not make them appear through
the layer of FAT between them and the skin. Get rid of the FAT and the abs
will show. top
- How long should I work out to burn
FAT?
An aerobic work out should last at least 12 minutes, not counting
warm up or cool down, only the amount of time your HR is within your
Training Zone. The longer and more frequently you do this the sooner
you'll see an improvement (Less Fat..). Why 12 minutes? This is the
amount of time needed for the body to start producing FAT burning
enzymes. It does level off, but the idea is that you want to get your
body to use FAT for energy. After 12 minutes you start to burn fat at a
higher rate. top
- What are the best ways to lose weight?
Don't be so concerned about how much you weigh. Instead be concerned
about how much of that weight is FAT. You want the weight loss to be
caused by losing FAT, not muscle or water.
To lose weight you need to burn more calories than you take in. To do
it efficiently and to make sure it stays off the following three steps
should be taken and should become part of your every day life. -
- Start an aerobic program. The activity should be something
that you like doing, and look forward to doing. The activity doesn't
need to be an aerobics class. Instead it could be walking, biking,
inline/ice skating, dancing, etc. Anything that will elevate your HR
and keep it around your Training Zone for at least 12 minutes.
Remember the longer the better.. -Modify what you eat.
- Eat plenty of fruits and vegetables, chicken, rice,
potatoes, etc. Also eating small meals more frequently during
the day will raise your metabolism and keep you from getting that "I'M
STARVING" feeling. If you're not sure how to eat get my Eat Right
Now Plan.
- Start a resistance training program: To build muscle that
will, in turn, help burn calories throughout the day.
top
- What are the best ways to gain weight?
I know everyone will say "I wish I had to gain weight.." but gaining
weight (LBM) is a goal for a lot of people. To gain weight you need to
consume more calories than you burn up. To do it efficiently, and to
make the weight muscle, not FAT, you'll need to start a weight training
program. You want the weight to be muscle, not FAT. To do this you'll
need to slowly increase your caloric intake, usually by eating another
meal during the day or by using a weight gain supplement. Make sure the
food is protein and carbohydrates and not too much FAT. Give it time.
10-15 pounds of muscle in a year is pretty good. top
- Should I train a muscle if it's sore?
It is best to wait until the soreness is gone. Being sore is common
when you start an exercise program. If your legs are sore you can work
other muscles, but leave the legs alone for a day or two. If you
consistently get sore when you workout you may not get enough protein.
Try to increase your protein intake and see if you get less sore. A
protein shake a day should do it. top
- Should I eat before or after exercising?
When training you
should work out on an empty stomach, or close to it. You want the blood
to be available for your muscles, not tied up digesting food. You want
to eat within 90 minutes after a work out. Post workout snacks
should be simple carbs with a little protein. Orange Juice and some
yogurt or a banana would be a good snack. top
- Should I train if I'm sick?
Generally if the sickness is above the
neck, it's alright to exercise (sinus, headache, sore throat, etc). Just
take it easy. It might also be a good time to take a few days off to let
your body recuperate, getting sick might be a sign of overtraining.
top
- Why do muscle conditioning exercises ?
As we age, our lean
body mass shrinks and our metabolic rate - the rate at which we burn
calories - slows. We can eat exactly what we did ten years ago and
weight the same, but have a higher body-fat percentage. More fat carries
risks including diabetes, arthritis, back pain, high cholesterol and
high blood pressure. It can even raise your risk for certain cancers.
Strength training lowers body fat by building lean muscle mass; 20
minutes, two to three times a week, is all you need. Get body fat
measured at a gym or health club - that number is much more important
than your weight. top
- Just what occurs when I reach my target heart rate?
Once
you achieve your target heart rate, your body releases adrenaline,
causing your fat cells to release fat into the bloodstream. When the fat
passes an exercising muscle, the muscle picks it up and burns it as a
source of energy. As the body withdraws fat from the cells, they begin
to shrink, eventually making you appear slimmer. Not bad!
top
- Why do I sweat so much?
Sweating is how your body dissipates
heat and keeps its core temperature down when you are working out.
Usually the more you train, the more easily you sweat, because your body
knows it is going to get hot and starts working to cool itself off.
There is also the possibility of some having more sweat glands than
others have - men sweat more than women do for this reason. Overall,
when you find yourself sweating more easily, take it as a good sign
you're really fit! top
- I finally got the weight off - now how do I keep it off?
The
best way to keep off pounds is to keep moving. Don't quit exercising
just because you've meet your goals, and turn off the TV! Experts say
the more you watch, the more you gain. When you just sit, you only burn
about 1.4 calories per minute verses 9 or more when in motion. If you
simply gave up one half-hour sitcom and replaced it with a walk, you'll
burn 171 calories in that half-hour which will translate into 13 pounds
of weight. If you insist on sitting on the couch, do some triceps dips
or squats, or march in place during commercial breaks.
top
- Won't my appetite increase if I exercise?
No - but this is a
common myth. Many feel if they workout more, they'll eat more and blow
their diet completely. But in truth, nothing is further from the truth!
Regular exercise, including strength training, will help you lose and
control your weight. High intensity exercises such as running or in-line
skating actually help suppress appetite. In addition, studies show that
those who practice strength training tend to eat less fat while boosting
their metabolism with added muscle.
- Can I make losing weight easier?
You can sure try! Monitor your
eating and exercise patterns by writing everything down. If you are on
my Quick Fit System use the Progress Journal and stick with the green
foods as much as you can. The better you eat the faster you will see
results. The right food will boost your metabolism and give you energy
to workout harder. top
- Why does soda pop make me gain weight?
Largely
because of the high sugar content. Soda pop is usually served at fast
food restaurants that serve high fat foods.
When you drink your soda, the sugar activates the pancreas. The pancreas
produces insulin, an enzyme needed for digestion, but insulin also makes
the body store fat.
So, as your pancreas is going overboard from your soda, here comes the
fatty fries and hamburger. Your body thinks it has to store that fat
instead of burn it, because your body has more insulin than it needs for
that meal.
When at fast food "joints", try drinking some other beverage like
lightly sweetened ice tea instead of soda pop. top
- How much water should I be drinking?
Everybody should consume at least 6 - 8 ounces glasses of water every
day. Recent reports suggest that everyday health concerns such as
headaches, fatigue, illnesses, injuries etc. are a result of being in a
dehydrated state. Keep in mind, if you're active, 64 ounces a day will
not be sufficient. You need to replenish the fluids you lose during your
activity session which could be approximately 1 liter for every hour of
exercise! top
- Should I do my cardio before or after weight training?
Glycogen
stores are stores of energy that your body uses during weight training
and cardiovascular exercise. Although, during weight training glycogen
stores are the only energy source used. Thus, completing your
cardiovascular routine before weight training will substantially deplete
your energy (glycogen) stores needed to complete a proper weight
training program. Also, completing your weight training before your
cardiovascular program significantly decreases you glycogen stores. So,
when you begin your cardiovascular training your body burns less
glycogen and more of your stored fat. In summary, to reach you optimal
fat burning stages and to have the proper energy to utilize an exercise
program, complete your weight training before you cardiovascular
training. top
- Is working out seven days a week too much?
One of the biggest misconceptions is the belief that in order
for people to reach their fitness goals that they need to workout six to
seven times a week. Remember the body needs anywhere from 48-96 hours to
recuperate from muscle developing exercise. Growth takes place when we
rest our bodies after we workout. If we don't allow for enough rest
time, our growth will be hampered and possible workout plateaus will
occur. Try exercising your muscles 3 days a week, and allow at least one
day in between workouts for proper rest. top
- Why should I exercise?
There are a number of reasons, both short
term and long term, to engage in physical activity. In the short term,
physical activity can help reduce feelings of depression and anxiety,
control weight, and promote psychological well-being. In the long term,
physically active people have a lower risk of dying prematurely, and of
developing diseases like heart disease, diabetes, high blood pressure,
and colon cancer. It also helps to build healthy bones, muscles, and
joints to prevent injuries. top
- How hard do I have to work to increase my fitness level?
If you're
healthy you can improve your cardiovascular fitness by staying in a
heart rate zone of 55-90% of your maximum heart rate. Your maximum heart
rate can be estimated by subtracting your age from 220. Depending on
your current fitness level, choose a target heart rate that is
comfortable for you. Another easy test to find out if you're working
hard enough is called the "talk test". You want to be working hard
enough that you can't sing, but not so hard that you can't talk.
top
- Should I consume a protein shake?
What is
your current protein intake? If it is inadequate, are there any food
sources you could consume to increase your protein intake? Lean meats,
dairy products, tofu and legumes are all good dietary sources of
protein. If you are looking for the convenience of little preparation
and low calories, then a protein shake can be used as part of the diet.
top
- Why would I consume protein intakes greater than
the RDA (.8g/kg)?
There are increased needs for protein by
exercisers and those in an adaptation period (change in body
composition). Also, for some, protein provides a greater level of
satiety (feeling of fullness) and can lead to greater satisfaction with
recommended caloric intakes. top
- Are high-protein diets good for someone
attempting to lose fat and/or gain LBM?
This is FALSE. Any amount
exceeding 25% of total caloric intake would be considered high. There is
no advantage to high-protein intake for the majority of fat loss
subjects. It's all about calories. There are disadvantages to excess
protein intake (see below). High-protein weight-loss diets are generally
low-calorie diets in disguise that eventually will not satiate the user.
This leads to uncontrollable eating behavior and concurrent weight gain.
Initial weight loss from a high-protein diet is predominantly loss of
body fluids. top
- Is excess protein stored as fat?
It
depends on the total caloric intake. Any calories above maintenance
(excluding the addition needed to add LBM) are stored as fat.
top
- Does whey protein build more muscle quicker than
other complete proteins?
This is generally not true. The possible
exception may be the underfed and over-trained athlete. For well-fed
individuals, there is no nutritional advantage to whey protein over
other complete proteins, except that one can consume less to meet
protein requirements. No dietary protein initiates muscle growth;
appropriate exercise does. top
- Which amino acid supplement builds muscle
faster…Free-form amino acids or peptide bonded? Which is absorbed
faster?
Neither builds muscle quicker. Muscle will build at its
genetically predetermined pace as long as proper overall nutrition is
combined with appropriate exercise and recovery. A combination of
free-form and peptide-bonded amino acids is absorbed most quickly.
However, there is no advantage to rapid absorption in the healthy
population. top
- Why would someone need a full spectrum amino
acid supplement or protein drink?
A full spectrum amino acid
supplement provides a low-calorie protein substitute. A dislike for
animal or dairy protein sources may create a need for this
supplementation if skeletal muscle hypertrophy is the goal. High-energy
output combined with restricted calorie intake. top
- What is the difference between a protein drink
and a meal-substitute drink?
A meal substitute drink has the
proper array of proteins, carbohydrates and fats, like a meal. A protein
drink is predominantly protein, not like a meal top
- Do protein drinks build muscle?
This is
false. Appropriate exercise and adequate nutrition build muscle.
top
- Are there any problems with high-protein diets?
Calcium loss, acidic residue (not good for some), fluid imbalance
(energy loss and extra work for liver & kidneys), may slow metabolism,
may cause uncontrollable cravings for carbohydrates and generally leads
to a rebound from weight loss. top
- Is it true that carbohydrates make a person fat?
If you eat more calories than you expend, then anything can be stored as
fat - protein, fat or carbohydrate. top
- Why are dietary carbohydrate recommendations
higher than protein?
Carbohydrate is the substance the body uses
to produce energy and convert other nutrients to energy, such as fat.
Also, wise carbohydrate sources provide important nutrition such as
vitamins, minerals, fiber and other substances that have a positive
impact on health (bioflavonoids, phytochemicals). In addition,
carbohydrates are considered "protein sparing", as they can be used for
energy, saving protein for the role of tissue repair and building.
Lastly, the brain and central nervous system run best on a fuel of
glucose. That is why people feel "spacey" when they go too long without
eating or consume insufficient carbohydrate. top
- Will eating past 7 p.m., especially
carbohydrates, result in weight gain?
The body does not have an
enzyme with a watch that after 7 p.m. preferentially stores items,
especially carbohydrate, as fat. All of us have a certain number of
calories we can consume without gaining weight. If you happen to change
your daily schedule and end up eating a final meal or snack later in the
evening without changing your calories, you are in no danger of
accumulating weight as a result of that minor alteration. Ideally,
however, you would spread your allotted number of calories throughout
the day to prevent hunger and prevent wild fluctuations in blood sugar
levels, which can sap your energy levels. top
- What is insulin's role in storing fat?
Humans, as periodic eaters, need insulin to survive. Following a meal,
insulin is secreted, with its job being the storage of energy (glucose,
amino acids) in the liver, muscle and adipose tissue (fat). We will
always eat more at a meal than can immediately be used for energy,
making this storage necessary. As the hours after a meal go by, this
stored energy is released to fuel the continuous needs and activity of
the body. top
- Define "sugars" - government definition?
Any mono or disaccharide (single or double sugar, such as Fructose or
Sucrose). top
- Will carbohydrates make me fat?
No.
Americans currently eat approximately 300 calories more per day than
they did 10 years ago and move less - thus, we are fatter. Calories and
technology are the primary reasons for our nation's expanding waistline.
Excess calories make you fat. top
- Is it true that fruit or fructose make you fat?
This is false. Excess calories make you fat. Fructose is the sweetener
of choice for fat loss because it does not elicit the insulin response.
It is very expensive, so most companies do not like to use it.
top
- Will wheat make me fat?
No, but wheat may
cause bloating in a small percentage of people who are allergic to it.
Wheat does not make anyone fat, excess calories do.
top
- If I eat carbohydrates, or any food at night,
will I gain weight?
No. If the daily caloric intake allows for fat
loss or maintenance and is spread throughout a 24-hour period you will
not gain weight. Excess calories make you fat. top
- Explain why switching from a high-protein diet
to a high-carbohydrate diet might cause you to feel bloated initially
Each part of stored glucose (glycogen) contains 2.7 parts water. With a
high-protein diet, glycogen stores are consistently low and therefore
water content is low, which decreases the cells' efficiency. The bloated
feeling will eventually normalize when the body recovers to a properly
hydrated state. top
- Will eating fat make me fat?
As with the
myth that carbohydrates make one fat, the answer to this is the same.
Calories ingested and absorbed above expenditure contribute to
increasing fat stores. However, there is some evidence that would
suggest it is easier to get fat when consuming a high-fat diet. It seems
the human body has a difficult time regulating food intake on high-fat
diets, making it easier to accidentally eat excess calories. Also,
because fat provides a lot of calories for a small volume (nine
calories/g vs. four calories/g for protein and carbs) one may have a
harder time feeling satisfied with the smaller food volume a high-fat
diet would provide. top
- Why do I need dietary fat?
Proper amounts
of fat are necessary for optimal function and health and can enhance
body-fat reduction by providing satiety (fullness).
top
- Does eating fat cause weight gain?
Excess
calories make you fat, not fat. Currently, Americans are consuming 300
calories per day more than 10 years ago and are moving less. Portion
sizes, calories, technology and social habits have contributed the most
to our country's expanding waistline. top
- Should I try to cut all fat out of my diet?
This is FALSE. Dietary fat calories should never dip below 10 percent of
total caloric intake. Dietary fat can add to palatability and satiety.
Dietary fat carries our necessary fat soluble vitamins & essential fatty
acids. top
- I've heard that dietary fat is bad for you. Is
this true?
Some fats are actually good for you, in moderation.
Omega 3 & 6 fatty acids, found in some fish, can assist in lowering
cholesterol as well as other positive physiological and psychological
responses. top
- Are high-fat diets safe?
Diets high in
saturated fats generally raise cholesterol levels and leads to
overeating. Total fat intake should not exceed 30 percent of the total
caloric intake. top
- Will high-fat diets help me lose weight?
Remember, you lose fat when you consume fewer calories than you burn,
regardless of whether they are fat, protein or carbohydrate calories.
However, diets that contain more than 30 percent fat generally slow
metabolism and lead to overeating. A very small portion of the
population appears to feel and function better on a higher-fat diet
(above 25%) while pursuing weight loss. This is due to bio-individuality
and the satiating power of fats for this group. Most people would not
benefit from a high-fat diet. top
- Do Medium Chain Triglycerides (MCT) assist in
fat or weight loss?
There is no benefit in consuming extra
calories (each gram of MCT yields 9 calories) during a fat and/or
weight-loss program. Therefore, the additional MCT calories would only
be used for energy in lieu of fat stores and consequently slow fat loss.
top
- Is it true that all fats cause high cholesterol?
This is FALSE. Some fats are actually thought to lower cholesterol
(Omega 3 fatty acids, monounsaturated). top
- I eat a high-protein diet that is low in
carbohydrates because whenever I increase my carbohydrate intake, I feel
bigger and/or gain weight. Why is this?
Most likely, a couple of
forces are at work here. First, low-carbohydrate diets reduce total body
water (dehydrate). This is the water that is held inside muscle cells
and is essential for normal and optimal functioning of the cell. It is
not extra cellular water (water outside of cells), the type that is
associated with bloating or holding water. When carbohydrate intake is
increased, the amount of water brought into the cells increases,
hydrating them. Since water does have weight, your weight can go up, but
it is not fat.
The second possibility is that increasing your carbohydrate intake
increased your caloric intake above your weight maintenance level, and
you started gaining some fat. Reduce some of the protein or fat to
compensate for the increased carbohydrate intake, within healthful
guidelines, and all will be fine. top
- Why are people improving their blood lipid
profiles on the Atkins Diet?
Because it is a low-calorie diet,
people will lose weight. Any weight loss, whether by Atkins diet or
other method, will improve blood lipid profiles as well as lower blood
pressure, blood sugar and insulin levels. However, if the person cannot
maintain the weight loss, then the risk factors return. Maintenance of
weight loss with the Atkins diet is unlikely. top
- Is it true that carbohydrates make a person fat?
If you eat more calories than you expend in energy, then anything can be
stored as fat - protein, fat or carbohydrate. top
- Do engineered foods spur a hypertrophic response
and initiate fat loss?
No, exercise does. There are some
formulated foods provided to patients who are being treated for a major
illness or trauma. These foods can provide a rich mix of specific
nutrients recommended by a physician. But for those who have a stomach
and intestinal tract in good working order, there is no nutritional
advantage to using "engineered" foods. They are grossly overpriced and
yield no more results than natural food in the adequately fed
individual. top
- I'm trying to lose fat. Should I avoid fruit,
wheat products and dairy products?
No. When reducing calories for
continuous fat loss (i.e., fitness models or bodybuilders striving for
very low body fat levels), these foods (except wheat) may be eliminated
as competition nears. Fruit and dairy products lack the substance or
bulk of complex foods, so they don't contribute to satiety when calories
are extremely low. But calories are calories. top
- I've heard that insulin resistance causes weight
gain, so a high-protein, low-carbohydrate diet is recommended. Is that
right?
No. Weight gain from high fat diets usually leads to
insulin resistance. Insulin resistance leads to other health problems
such as coronary artery disease. The scientific recommendation for
almost all insulin-resistant individuals, genetic or acquired, is a
low-fat diet, moderate amounts of protein, high in complex carbohydrates
and exercise. Insulin resistant individuals gain weight like anyone else
- when they eat more calories than they burn. Insulin resistance may
depress satiety signals, leading one to overeat. top
- If I want to lose fat quickly, should I do as
much cardio as possible?
Actually, no. The amazing and often
frustrating thing about the human body is it adapts. If you start with a
lot of cardio, you will lose fat. However, once your body adapts to this
amount of work and fat loss slows, you will have to do more. The concern
here is that you will need to eventually do so much cardio that fitting
it into your lifestyle may be difficult. There are other components of a
cardiorespiratory exercise program that can be manipulated other than
time. For example the mode, frequency or intensity.
top
- I do not do cardio because I hear that it will
burn muscle. Is this true?
No. To use a significant amount of
muscle protein as an energy source you would have to be eating very few
calories or exercising for a very long period of time. During the
typical cardio bout, muscle glycogen and fatty acids from fat stores
provide the majority of energy. top
- Which is best for burning fat – high-intensity
or low-intensity cardio?
Losing fat is a matter of consuming fewer
calories than those that are expended. So, whatever allows one to burn
more calories is preferable. Performing cardio at a higher intensity
(based upon abilities) will allow one to burn more calories in less
time. Additionally, high-intensity cardiorespiratory exercise has been
shown to increase metabolic rate for a longer period post exercise (EPOC)
than lower-intensity cardio. top
- I read that doing cardio first thing in the
morning on an empty stomach is the best way to lose fat. What do you
think?
Well, it is a way, but not necessarily the best way. When
you awaken, your body is in a fasting metabolic state and burning fewer
calories per unit of time than usual. Consuming some food will perk your
metabolic rate up (hence, the term "breakfast" – breaking the fast).
Additionally, glycogen stores are depleted by as much as 80%. This will
adversely affect your ability to work out at a high intensity and may
cause weakness and dizziness and lead to early fatigue.
If meal preparation time is an issue, the use of a meal replacement
drink can be helpful. top
- Will using the stairmaster make my legs and butt
bigger?
No. If the exercise is done at the appropriate intensity
to make it aerobic, the stimulus will not be sufficient to cause muscle
hypertrophy (growth). Often what happens is that when one begins an
exercise program, their hunger may increase or they may begin justifying
additional food – the "I earned this" syndrome. If caloric intake
exceeds expenditure, then fat stores can increase. This may occur on the
thighs and buttocks. top
- Which piece of cardio is the best for burning
fat?
All are effective for increasing caloric expenditure and
aiding in fat loss. The intensity at which you perform the exercise is a
better aspect to focus on. Performing aerobic exercise at a higher
intensity will allow you to burn more calories per unit of time than if
the exercise were performed at a lower intensity. top
If possible, change the mode of cardio you do every few weeks. This
will help prevent the reduction in energy expenditure that accompanies
an adaptation to a given mode. Keeping the exercise unaccustomed leads
to higher energy expenditure during the activity.
- The display on the cardio machine I use says I
burn a lot of calories during my workout. Is it accurat?
Most
likely not. There are many factors that influence the number of calories
that one expends during exercise, such as muscle mass, current physical
condition and even genetic factors. The number displayed on the
equipment tends to be optimistic. top
- How can I reduce the risk of injury while
seeking to build muscle?
A thorough warm-up reduces the risk of
injury, especially when performed prior to repetitive and/or
resistance-based exercise. The benefits of a general, circulatory
warm-up:
- Increases body and muscle temperature and blood flow to working
muscles
- Facilitates the production of energy for exercise
- Increases oxygen delivery to muscles
- Improves the travel speed of nerve impulses
- Improves the speed and efficiency of muscle contractions
- Gradually increases the load on the heart, which helps prevent
abnormal cardiac rhythm
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- I want "bigger" arms. What types of
exercises can help?
A whole host of exercises are intended to
target the biceps muscles. These exercises rely upon variations of
resisted elbow flexion that can be achieved by altering shoulder
positions. By altering the starting length of the biceps, new effects
can be created. Examples of variations include the incline dumbbell curl
in shoulder extension (shoulder behind the body) and the concentration
curl in shoulder flexion (shoulder in front of the body).
top
- What is the benefit of cardiorespiratory
exercise when it comes to exercise mechanics?
Cardiorespiratory
exercise isn’t just for weight loss and management. Keep in mind that
the human body is capable of adapting as a response to a stimulus such
as exercise. Only when "optimal" exercise is presented to the body,
"optimal" training effects occur. Cardiorespiratory exercise is key in
that it facilitates "optimal" exercise. When repeated at regular
intervals of sufficient time, intensity and frequency, exercise produces
beneficial training effects that enable the member to function at a
higher, more efficient level. top
- Will high-intensity cardio inhibit muscle
building?
Some may be concerned about whether cardiorespiratory
activity (at either high or low intensity) results in a loss of lean
muscle tissue. Regardless of the exercise intensity, if you are not
providing you body with the appropriate amount and type of nutrients
from food and supplementation, there is a decrease in lean muscle mass.
However, if the body is supplied with the necessary nutrients, it is
possible to actually gain lean muscle tissue. Protein or muscle
degradation initiates protein synthesis and thus, the net result is more
protein synthesis (when the proper nutrition is supplied). In addition,
if you are participating in the proper amount of cardiorespiratory work,
you will be able to increase caloric intake and continue to lose body
fat. In turn, the increase in calories promotes the building or
maintenance of lean body tissue. top
- I want to put on as much muscle as possible. Are
there limits to how big I can get?
Yes. There are factors that
will ultimately determine how much muscle you can pack on your frame,
and most of those will be genetic. Factors such as age, hormonal levels,
muscle fiber type distribution (type I (endurance) or type II (power,
strength) predominance), total number of muscle fibers, frame size and
current level of development can all affect your total muscle growth
ability. Most do not hit these genetic barriers; as over training and
improper eating seem to be the biggest obstacles for most.
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