Strength, Cardio, Body Composition… Categorically, we all have our different perspective about the term ‘physique.’ Some consider it as losing some calories and building up that attractive body, while others believe it to be in between. In this article, our focus would be on the aftermath of adequate strength training and cardio. Nevertheless, we might find ourselves visiting the gym more than often especially with a set-out goal. But it is important to note that reaching these laid down goals and objectives even amidst good food and rigorous training does take time.
Also in this article, we would expatiate further on the advantages of strength training and cardio towards bodybuilding and prove if both of them can coexist in a stress-free symbiotic relationship or exist independently into giving you that so much cherished physique you want.
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HIIT had always been a genuine way to build muscles in the body. This kind of workout entails the swift fluctuation of high to low intensity or vice versa during exercises. This is a highly recommended form of exercise because it ensures your muscle mass stays almost intact and equally similar to strength training. To attain this, do 30 seconds jogging on a treadmill before sprinting all out for 1 minute and repeat this for 10 minutes. This also goes for cardio disciplines.
Always have this in mind – a bodybuilder’s physique will be different from a calisthenics trainee. A calisthenics trained body is shaped and toned perfectly with each part built moderately while the parts of a bodybuilder’s body are not evenly built. Most parts of the body that have large muscles is as a result of too much concentration on that part. However, most bodybuilding trainees end up building the upper body at the expense of the lower part. This is as a result of the much emphasis placed on the upper part of the body.
According to research, strength and resistance training helps the body in more way that we can imagine – fasten weight loss and help develop the body composition in a good way. We as a result of this recommend resistance training on a low intensity for type 2 diabetic patients, this is because it does wonders to the body in more than one way. It stabilises and further improves your muscle mass and strength. It also fastens the reduction of fat while maintaining your insulin sensitivity.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3544497/ posits that for you to achieve the laid down goals and objectives you’ve set for yourself (increasing muscle mass and strength), then resistance training is the right workout for you. Nevertheless, these training and exercises might be out of your schedules, thus making aerobic exercises the next available option for the removal of body fat and attainment of that nice physique.
Finally, it all boils down to your choice of body composition and physique. Some might fancy huge physique with muscles here and there, while some prefer a slim and toned stature. This goal should serve as your guide when drawing out a training plan for yourself. The next topic we would focus on would be cardio and aerobic training. Sit back and let us walk you through the talk.
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What is cardio? Cardio also known as aerobic training entails any workout session that focuses on the direct pumping of oxygenated blood into our muscles. It is different from the low and high intensity. What it does is to ensure your heart and breathing rate works perfectly with little or no stress, this can be achieved via running, cycling, spinning, and rowing.
The kind of cardio exercise you opt for determines the way your body composition will be built. If running long distance is your thing, then you would come to realise that your body would be slim with little or no fat. And if you prefer sprinting, then your body will adapt to these changes with your body composition becoming much bulky and muscular. Swimmers are not left out. Their body composition changes over time with broad should and a firm upper body to show for it. Cyclists lower body also absorbs much strength and power due to the work it does.
The kind of cardio exercise you engage yourself in determines how your body would be configured. This exercise also lies in the kind of sport you compete in. In case you want to lose weight, we also recommend cardio exercises.
According to research published in the year 2012, 234 obese people were put to test, and the results were flabbergasting. This research proved the effectiveness of walking and running within the distance of 12 miles as compared to resistance workouts. Nevertheless, all kinds of cardio exercise are effective in weight loss. However, it’s effectiveness solely depends on how often you workout.
Cardio workouts if you don’t mind losing muscles. Many people’s goal and objectives for exercising are to obtain those flashy abs and muscles. Some also exercise to reduce weight and fat in their body. Different strokes for different folks. Thus, we recommend cardio workouts only if you don’t mind losing some of those cherished muscles.
HIIT had always been a genuine way to build muscles in the body. This kind of workout entails the swift fluctuation of high to low intensity or vice versa during exercises. This is highly recommended because it ensures your muscle mass stays almost intact and equally similar to strength training. To attain this, do 30 seconds jogging on a treadmill before springing out for about 10 minutes. This also goes for cardio disciplines.
Another research (1999: Journal of the American College of Nutrition) also shows how cardio affects muscle reduction compared to resistance training. Although both groups lost weight, the “cardio only” group lost more – 9lbs muscle and RMR by 210 calories/day while the “resistance training only” group lost just 1.8lbs muscle and RMR by 63 calories/day.
A study from 1999 in the Journal of the American College of Nutrition put two groups on a calorie restricted diet, with one doing ‘only cardio’ and the other doing ‘only resistance training.’
Rigorous exercise without eating a well-balanced diet is almost a futile journey. Also, both bodybuilding exercise and strength training work hand in hand. This is probably why you need to push yourself further into reaching those laid down goals you’ve set for yourself. You also need to change your training style with time. This will give you a perfect shape and physique.
Diet and Genetics
Diet is a whole new phase entirely, and it consists of anything and everything that goes into your body. To build a muscular physique, you would need to eat appropriately and largely. Eating lightly won’t help in any way. Bodybuilders are known to eat so much food and snacks all the time, this food serves as fuel which the body uses in building itself. Therefore, don’t be scared of eating until you are fully satisfied. Burn the unnecessary fat off you via rigorous workouts and your body will, in turn, take the cue by processing these foods as fuel in nourishing those premature muscles into matured ones.
On a final note, a genetic factor also plays a big part. In as much as we would like to delve into it now, I’m afraid we will have to postpone it. Be rest assured, we will take you through every aspect and show you how to really “train your genes” no matter your endurance/power level.
In conclusion, we recommend trainees whose goal is power oriented to focus their workout on heavyweights at a lower repetition. Endurance oriented trainees should focus on lighter weights at higher repetitions for maximum optimisation. However, if your goal is stationed between these two, then we suggest you shuttle between these two routines.
Check out some other secrets to good and living longer here.