2. Do my muscles turn into fat if I
don’t exercise them after a while?
3. FALSE
• Lack of exercise will result in muscle
atrophy or muscle loss.
• Muscles are made of fibers with a functional
role that uses energy.
• Fat are exess energy stock,kind of gas in tank.
• Muscle and fat are not related and both are
made with different material and has distinct
roles in the human body.
• (Cedric X. Bryant, Ph.D., chief exercise physiologist for the
American Council on Exercise).
5. TRUE
• Strength training increases our total energy
expenditure by elevating the amount of calories
expended in activity .
• The harder you strength train, the greater the
amount of calories you burn through exercise.
• Scientists have shown that the energy expended
afterwards, known as EPOC (excess post-exercise
oxygen consumption) can be elevated for 24-36
hours.
• (Levine, JA. Measurement of Energy Expenditure. Pub. Health Nutr. 2005.
8(7A), 1123-1132
Compher C et al. Best practice methods to apply to measurement of resting
metabolic rate in adults: a systematic review. J Am Diet Assoc. 2006.
Jun;106(6):881-903)
6. Can I spot reduce my fatty areas?
• Photo credit:6Pack.org
7. FALSE
• Body fat is burnt systematicly,it’s about the ratio
of the the whole body fat.
• The greatest proportion of fat burning may come
off the biggest fat deposits.
• Doing several sets of daily sit-ups will not get rid
of fat in the midsection of the body, but ll add to
the calories burned which if is in deficit,will start
the process of fat burning.
• (text,page 152)
9. FALSE
• Visceral fat also known as organ fat is
located inside the peritoneal,it works as
a cushion for organs.
• subcutaneous fat which is found beneath the
Skin, which hinder muscle definition.
10. • Several studies have linked visceral fat to
elevated triglycerides levels (Wirth et al,
1996).
• (http://scienceblog.com)
11. Are free weights better than working
on weight training machines?
•
•
• vs
12. TRUE
• Free weights force you to use more stabilizer
muscles to balance the weight. This can help
you to build more overall strength, because
the stabilizer muscles are crucial for major
muscles groups to produce the most force.
13. • Free weight exercise cause you to burn more
calories. Research has shown that exercises,
such as the free-weight squat, burn about 50%
more calories than machine exercises
• Free weights are versatile and inexpensive.
They also simulate real-life lifting situations
and promote whole-body stabilization.
• www.ergo-log.com
14. Free Squats vs machine squats
• Source:
J Strength Cond Res. 2009 Oct 22. [Epub ahead of print].
15. Useful resources
• Encyclopedia of Muscle & Strength - James
Stoppani
• www.bodybuilding.com
• www.anabolicminds.com
• www.ergo-log.com
• www.charlespoliquin.com
