How could it be possible that I recommend the same exercises for building muscle mass as I do for burning fat? I am referring to what are commonly known as "Core Lifts". Core Lifts could also be referred to as economy lifts meaning more bang for the buck. Not sure what a core lift is? Watch this:
Adaptation by definition is "Any change in the structure or functioning of an organism that makes it better suited to its environment." What this means in exercise is, based on the stimulus, the body is forced to compensate neurologically/muscularly to be better prepared. So if we run longer and longer distances the body will elevate our aerobic energy system to suit. If we lift very heavy weight for lower repetitions (anaerobic), the body compensates with thicker more dense muscle fiber.
Now we add a core lift.
Take the squat. The squat is a move, as you saw on the video, that involves a large group of muscles like the back, quads, hamstrings, shoulders and traps. When performed with heavy weight for a low amount of repetitions, the body has an obvious responsibility to react with thicker muscle so it can prevent injury. When done with lighter weight for more repetitions, the muscles must adapt to a longer set duration by improving muscular endurance. See why a squat is far superior to a biceps curl in it's ability to create a higher stimulus to the body? Improving our muscle thickness makes us stronger. Improving our muscle endurance burns more calories. DO MORE = GET MORE!!!!
So how's your program?
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