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Questions about Exercise & Losing Weight
Here we have answered some of the questions we received from various visitors. We hope you find these useful. If you wish to send us a question click here. Please be aware, due to the volumes received we cannot answer every question. Try looking at our other pages:
Regarding female body types, is it possible to be a combination of 2? It appears that I fall in between Ectomorph and Mesomorph. I'm quite lean with a fair amount of muscle. I have the typical cross country runner/ track athlete body type. So what would I be classified as if I can't fall into 2 categories? Any reply would be greatly appreciated. Thanks
Yes, it is possible to fall between 2 body types, in fact it is rare for someone to be 100% of one samatotype, we often display various characteristics from each type. although in many cases one type seems to dominate. It will be the dominant body type characteristics which determine what type we are.
If you are muscular with broad shoulders then you may be more of a Mesomorph body type. These body types are often lean as well as strong and muscular.
Ectomorphs are usually wiry in appearance with naturally small muscles. They usually find it hard to gain muscle weight.
Also don't forget we cannot change our body type through training, we are what we are!
If an Endomorph builds up his muscles he wont become a Mesomorph. He will still be an Endomorph with larger muscles.
Hope this helps.
Learn more about Body Types Here!
Hi. just want to clarify, is it correct to say that if i jog at a reasonable pace, which i can still converse, then im burning fat. But if i really push myself to jog faster till im breathless, then i am burning carbos instead?
Yes, basically if we train at a lower intensity we tend to burn a higher percentage of fat.
We actually burn all 3 types of fuel (carbs, fat & protein) all the time. The difference is the percentage of each fuel used. While resting or doing light work we burn a higher percentage of fat, the only problem is we don't burn lots of energy at light work rate. As we work harder we burn more energy but the percentage shifts.
As an example, ( forget the protein energy used for simplicity reasons) we may burn 80% fat, 20% carbs when resting but only about 60 calories per hour burned. That's equals about 48 calories of fat per hour.
When walking we may burn up to 180 calories per hour, the ratio of energy burned may shift to 50%, 50%, that equates to 90 calories of fat burned. It means it's better to exercise, however there is a limit. If we exercise at too high intensity we may shift the ratio too far ( 90% carbs 10% fats) so even though we may burn about 500 calories per hour, it equates to only 50 calories in fat. Another problem is if we use up our carbs stores quickly we tend to crave sugar to replenish stores, this can often lead to overeating. We also burn more protein when exercising harder.
To complicate matters fitness plays a huge role. The fitter the person the harder they can work and still continue to burn higher degree of fat calories - it's basically because their energy system is in top shape. That's why you never see an overweight distance runner!!
The idea is to select a balance of work rate which is suits you. Train enough to burn sufficient calories without overdoing it. As you gain fitness over the months of regular training sessions you can gradually workout harder to burn off more calories and fat weight.
Hope this helps you!
I am losing weight VERY SLOWLY (TOO DAMN SLOWLY) while lifting weight and building muscle. I used to be a total cardio freak (several hours a day) and I could drop weight quickly. Well, I would like to speed up my weight loss but everyone says too much cardio is bad for muscle building. What about easy cardio like walking or riding a bike (keeping the heart rate below 120). Can you do that for HOURS and HOURS without sacrificing muscle?
Yes, I think you're right. I believe low intensity activity is best to limit the muscle loss. High intensity cardio can cause the body to release catabolic hormones which break down certain amino acids in muscle. Although, I think too much low level cardio can also cause loss of muscle due to the calorie deficit effect - building & maintaining muscle requires sufficient calorie intake, it's a delicate balance. Remember, building muscle is an anabolic process so it requires extra calories and not just more protein. Also too much low level cardio can lead to minor injuries which may impair your training, so take care!
It is extremely hard to build muscle AND slowly lose body fat at the same time. It can be done, yes, but this is often seen by those who are new to training and have a lot more scope for physical adaptation. People who have been training for some time and have gained some results will find it hard to do both. Competitive bodybuilders for example, can lose huge amounts of muscle in order to cut up for a show!
Remember to concentrate on body fat percentage rather than body weight alone. If you gain 2 pounds of muscle, but stay the same weight then you must have lost 2 pounds of body fat. This is why using accurate body fat percentage monitors is the best way to see results.
Hope this helps.
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