SuperFitness

Making the Machine run Lean

QUESTION: I like your column, but I want to use weight training for strength and stamina, not mass or bulk? What are the tricks here?

ANSWER: All rock climbers, runners, triathletes, or cyclists have this same question about weight training. The answer to the question is higher reps and lower weights. If you can do three sets of twelve reps at a certain weight for a really good workout mass building of that muscle group, you may want to change the workout from two sets of twenty to twenty-five reps at a lower weight.

Your selection of the number of reps is goal related. If you do eight to twelve reps with heavy weights, you are stimulating your muscles to grow through the process called hypertrophy. If you do twenty to twenty-five reps, your training will improve the energy consumption of your muscle. You stimulate synthesis of mitochondria, which are the power plants of cells for producing energy in the aerobic way. Low set plans in the one to three sets range with high weights stimulate your nervous system to send signals to your muscle faster than before. Beginners should use high set volumes to promote intramuscular coordination.

QUESTION: Some of the amino acids found in health food stores are labeled L-form, D-form, or no form at all. What does it all mean, and is it important in my buying decisions?

ANSWER: The terminology has to do with the atom's 3-D image. Often the image is symmetric about the center, and sometimes it has a larger or smaller side. You can make it easy if you think of the L-form amino acids as having a larger mirror image to the left. D-forms are asymmetric on the opposite side. Labels that fail to specify either the L or D form are racemic or a mix of both atom forms.

There are twenty-three amino acids used in nature. It has been shown that the optimum protein absorption is from partially digested proteins (hydrolysates) which consist of dipeptides and tripeptides. The only free-form amino acids needed in the diet are the branch chained amino acids (BCAAs) isoleucine, leucine, and valine. Athletes looking for good training nutritionist should concentrate on supplements high in the dipeptides and tripeptides, and let the BCAAs take care of themselves. Bodybuilders seeking growth hormone effects, however, may need additional BCAAs for maximum mass development.

QUESTION: I want to get 200 grams of protein a day for my bodybuilding work. All of the name brand supplements are about $50 for a three pound can. Are there any alternatives?

ANSWER: Use Trader Joe's Milk/Egg Protein Powder. It's about $20 per 2.4 pound can with thirteen servings of fifty-four grams each. The product contains only egg white protein so you will have to balance your diet with other foods and supplements.

QUESTION: I do heavy weight training and have had so much advice on water intake I don't know what to do. Some say four or five liters of water a day while others say they recommend as high as seven to nine liters per day. What is the correct amount?

ANSWER: If you can drink these large quantities of water, and not affect the quality of your lifestyle, then more is better. The heavy trainer who is using supplements, and, otherwise eating well, can probably get good results with two to three liters. Remember, this is real water. You can't count juice, beer, wine, or skim milk in the total.

QUESTION: I'm thinking of starting a heavy training program including a switch to a "veggie" diet. Is there anything this diet does that would keep me from achieving my goals?

ANSWER: It depends on what you really mean. If your "veggie" diet mean, Twizzlers, Wonderbread, Twinkies, and Marlboro Lights, then you had better reconsider. On the other hand a diet of Oatmeal, tofu, and vegetables, you can start a SuperFitness training program to meet your goals.

Always check with your doctor before starting or changing an exercise program. Contributed by C. W. Mann, who also writes the syndicated newspaper column, SuperFitness. His latest book BUILD HARD will be published by Human Kinetics Inc. in November of 1997. Please direct your personal fitness questions to cybercast@bogfoot.com

Front Page