Answers (7)
1
Brenda,
You know the phrase, "Use it or lose it?"
That has direct bearing on your situation, in my opinion. We know that muscles atrophy at about 50% the rate at which they were built up. That's saying that one week of training can be undone and your body will return to its former state after 2 weeks of no training. Make sense? This is a main principle of training known as Reversibility, which I'm sure you're familiar with as a certified personal trainer.
My advice to you would be to make sure you're keeping your body WELL FED! Also, you should expect a decrease in your lean muscle mass if you're changing your training modality. You simply won't be able to keep up for long at all with serious bodybuilding and serious marathon training without overtraining.
If you want to minimize your loss of lean muscle mass, you MUST train the muscles you want to keep! That doesn't mean that you have to hit the gym like you do when you're preparing for competition (regularly), but it does mean that you have to keep those muscles engaged! Untrained muscles have no reason to "live," so they get bored and lazy just like a couch potato, and they end up "getting fat" (when we're talking muscle mass, "getting fat" means wasting away). Is that an OK analogy?
Training for a half marathon takes A LOT of energy and commitment, which I'm sure you are no stranger to! Keep in mind that your body will be using A TON of fuel. It's recommended that athletes of this nature consume most of their diet in complex carbohydrates, while getting plenty of complete proteins and some fats. Glycogen is about to become your single best friend (read my blog on carbohydrates =) ). As a bodybuilder, I'm sure you're well aware of the nutritional demands that have to be met in order to be lean, but you might find that you can eat more of those foods you may or may not be staying away from simply because you'll be using so many calories to train!
You should be drinking plenty of water too, which again I'm sure you're no stranger to. (Please remember that although it's not common, it is possible to drink too much water! Do your research on Hyponatremia, which is most often what results from taking in too much water.)
You might see your muscles lose some definition while you're doing this type of training, but keep in mind that it's most likely due to increased water retention (which is a good thing) and small losses of lean muscle mass (if you're training those muscles regularly). As you know, many bodybuilders have to take diuretics to get that "shredded" physique that you see when competition time comes, they don't normally look that cut up. Remember, muscle hydration and joint lubrication are GOOD things for this type of training!
You should also remember that bodybuilding and marathon training aren't necessarily in the same realm of fitness. You should expect some changes in your body if this marathon is something that you have your heart set on. Don't worry too much about losing lean muscle mass, some loss should be expected.
I recommend that you see a registered dietitian in your area for advice on nutrition while you're training for this half marathon. You need to ease yourself into this training from your current routine, and ease yourself back into bodybuilding when this marathon is over. Give your body time to adjust to the changes.
I hope you have a great half marathon experience! (I don't believe in luck when it comes to fitness.. Saying "good luck" implies you don't have the ability).
I hope this was helpful!
You know the phrase, "Use it or lose it?"
That has direct bearing on your situation, in my opinion. We know that muscles atrophy at about 50% the rate at which they were built up. That's saying that one week of training can be undone and your body will return to its former state after 2 weeks of no training. Make sense? This is a main principle of training known as Reversibility, which I'm sure you're familiar with as a certified personal trainer.
My advice to you would be to make sure you're keeping your body WELL FED! Also, you should expect a decrease in your lean muscle mass if you're changing your training modality. You simply won't be able to keep up for long at all with serious bodybuilding and serious marathon training without overtraining.
If you want to minimize your loss of lean muscle mass, you MUST train the muscles you want to keep! That doesn't mean that you have to hit the gym like you do when you're preparing for competition (regularly), but it does mean that you have to keep those muscles engaged! Untrained muscles have no reason to "live," so they get bored and lazy just like a couch potato, and they end up "getting fat" (when we're talking muscle mass, "getting fat" means wasting away). Is that an OK analogy?
Training for a half marathon takes A LOT of energy and commitment, which I'm sure you are no stranger to! Keep in mind that your body will be using A TON of fuel. It's recommended that athletes of this nature consume most of their diet in complex carbohydrates, while getting plenty of complete proteins and some fats. Glycogen is about to become your single best friend (read my blog on carbohydrates =) ). As a bodybuilder, I'm sure you're well aware of the nutritional demands that have to be met in order to be lean, but you might find that you can eat more of those foods you may or may not be staying away from simply because you'll be using so many calories to train!
You should be drinking plenty of water too, which again I'm sure you're no stranger to. (Please remember that although it's not common, it is possible to drink too much water! Do your research on Hyponatremia, which is most often what results from taking in too much water.)
You might see your muscles lose some definition while you're doing this type of training, but keep in mind that it's most likely due to increased water retention (which is a good thing) and small losses of lean muscle mass (if you're training those muscles regularly). As you know, many bodybuilders have to take diuretics to get that "shredded" physique that you see when competition time comes, they don't normally look that cut up. Remember, muscle hydration and joint lubrication are GOOD things for this type of training!
You should also remember that bodybuilding and marathon training aren't necessarily in the same realm of fitness. You should expect some changes in your body if this marathon is something that you have your heart set on. Don't worry too much about losing lean muscle mass, some loss should be expected.
I recommend that you see a registered dietitian in your area for advice on nutrition while you're training for this half marathon. You need to ease yourself into this training from your current routine, and ease yourself back into bodybuilding when this marathon is over. Give your body time to adjust to the changes.
I hope you have a great half marathon experience! (I don't believe in luck when it comes to fitness.. Saying "good luck" implies you don't have the ability).
I hope this was helpful!
1
Let’s first define the difference between aerobic (Cardio) and anaerobic (resistance). Aerobic generally involves continuous cardio training like running, or biking over long periods of time, it primarily uses Oxygen as its source of energy. Anaerobic is short bursts of energy, generally less than1 ½ minutes in length, its primary energy source is ATP-CP that is stored in the body.
Generally speaking aerobic is low intensity, repetitive motion over long periods. This is great exercise for the heart, but really doesn’t stress the body enough to strengthen muscles, joints, ligaments, tendons and bones. In fact over time, endurance athletes tend to injure these body parts through excessive repetitive motion. Their bodies - over time – are in a state of Atrophy – break down. Have you ever noticed how endurance athletes tend to not age well! Their muscle mass becomes low, which decreases their metabolism and generally they have to quit, due to injury in their joints.
Anaerobic (resistance exercise) on the other hand, does not require long workout periods, nor does it subject you to repetitive motion injuries. It strengthens ligaments, tendons, bones and muscles. The trick with anaerobic exercising is, it needs to be performed at a reasonably high intensity level, if you’re moving a weight that at only 40–50 percent of what you’re capable of, there are few benefits. Anaerobic exercising also requires a program, that must be followed and changed up every 8-12 weeks.
So what about exercising your heart? If you structure anaerobic workouts with little to no rest between sets, you will give your heart a great workout. In fact it is possible to get your pulse up to 85 percent of its maximum rate. Another advantage is, you increase your muscle mass which burns more calories all day, fact is; while you sleep your body burns 300-500 calories – the more muscle, the more calories burned.
So consider changing from those long boring continuous cardio sessions you’re presently doing, and move over to the resistance training. You’ll enjoy the results, challenge and fun with this style of training.
Martin Pawson
Certified Personal Trainer
Generally speaking aerobic is low intensity, repetitive motion over long periods. This is great exercise for the heart, but really doesn’t stress the body enough to strengthen muscles, joints, ligaments, tendons and bones. In fact over time, endurance athletes tend to injure these body parts through excessive repetitive motion. Their bodies - over time – are in a state of Atrophy – break down. Have you ever noticed how endurance athletes tend to not age well! Their muscle mass becomes low, which decreases their metabolism and generally they have to quit, due to injury in their joints.
Anaerobic (resistance exercise) on the other hand, does not require long workout periods, nor does it subject you to repetitive motion injuries. It strengthens ligaments, tendons, bones and muscles. The trick with anaerobic exercising is, it needs to be performed at a reasonably high intensity level, if you’re moving a weight that at only 40–50 percent of what you’re capable of, there are few benefits. Anaerobic exercising also requires a program, that must be followed and changed up every 8-12 weeks.
So what about exercising your heart? If you structure anaerobic workouts with little to no rest between sets, you will give your heart a great workout. In fact it is possible to get your pulse up to 85 percent of its maximum rate. Another advantage is, you increase your muscle mass which burns more calories all day, fact is; while you sleep your body burns 300-500 calories – the more muscle, the more calories burned.
So consider changing from those long boring continuous cardio sessions you’re presently doing, and move over to the resistance training. You’ll enjoy the results, challenge and fun with this style of training.
Martin Pawson
Certified Personal Trainer
1
I am currently training for the Disney Marathon in January. I train my running only 3 times per week but I do some pretty intense mountain biking once a week as well (my legs are actually getting bigger!) I lift pretty consistantly about 3 times per week, hitting the major muscle groups about twice each and have lost very little from my upper body (chst muscle, but fat too.. BONUS!) I do want to state that finishing the run is my goal, not placing. Good luck; this is totally doable. Just examine your priorities, cause if we want to finish in the top spots, we need to lose some weight... and if you are bodybuilding in the lightweight catagory, I'm guessing you don't have much fat weight to spare... and it can only come from one other place.
0
Interesting answers to your question.
The person above, Mr. Pawson, said a few things I agree with. Make sure that you are keeping most of your muscle mass. Lose it, and you lose functionality at a cellular level not just in daily activity. That said, he also said to "mover over to resistance training." Didn't he see that you are currently a bodybuilder? Anyway, do what you want to do...bodybuild, run, ride, throw things...whatever.
Try to keep your same level of strength by switching from split body routines to full body workouts while you are training for the half. Squats, push ups, pull ups, kettlebell work, etc. If you like olympic lifts, use them, just with lighter weight. You will not have as much time on your hands to do your usual split workouts. (Well maybe you do, I don't know you!!)
The gentlemen above him mentioned to make carbos your friend. Maybe. At the most basic level, how much energy is in a carb vs a fat? 4 kcals to 9, right?! This means that more energy is recieved from a fat than a carb. More bang for the buck. No need to add "carbs" in the sense most people mean--starches, pasta, rice, bread, etc. Eat what YOUR body tolerates the best. In training for anything more endurance based, you just have to eat more of it!
Take care, good luck, and happy training!
The person above, Mr. Pawson, said a few things I agree with. Make sure that you are keeping most of your muscle mass. Lose it, and you lose functionality at a cellular level not just in daily activity. That said, he also said to "mover over to resistance training." Didn't he see that you are currently a bodybuilder? Anyway, do what you want to do...bodybuild, run, ride, throw things...whatever.
Try to keep your same level of strength by switching from split body routines to full body workouts while you are training for the half. Squats, push ups, pull ups, kettlebell work, etc. If you like olympic lifts, use them, just with lighter weight. You will not have as much time on your hands to do your usual split workouts. (Well maybe you do, I don't know you!!)
The gentlemen above him mentioned to make carbos your friend. Maybe. At the most basic level, how much energy is in a carb vs a fat? 4 kcals to 9, right?! This means that more energy is recieved from a fat than a carb. More bang for the buck. No need to add "carbs" in the sense most people mean--starches, pasta, rice, bread, etc. Eat what YOUR body tolerates the best. In training for anything more endurance based, you just have to eat more of it!
Take care, good luck, and happy training!
0
The phrase "use it or lose it" seems appropriate. If you want to maintain your current lean muscle mass, you'll have to continue with your current exercise regimen. To add the training required for a 13.1 mile run means that you'll have to add the calorie intake to match the increased calorie expenditure, plus the water for adequate hydration, as mentioned.
One question I have for you. Where do you want to finish? Carrying a lot of muscle for 13 miles is quite a load for the c-v system. When you look at top finishers in endurance events, the upper body is quite lean. So, if you want to maintain significant upper body bulk you'll have to pay for it as you come up those last hills.
I'm assuming that you're familiar with the principles of interval training v. LSD. Intervals allow you to gain the "burst advantange." Speed up, slow down, go for broke, catch your breath, speed up, slow down and so on. If I were you I would train that way. Without attention to the very inaccurrate biochemistries alluded to simply understand that if you spend a significant amount of time in endurance training it will draw down it will draw down on the chemistries of strength and power.
To maintain your muscle mass you have to keep up with your current strength program. To add the incredible energy needed for a 13.1 mile run will require substantial increases in calorie and water intake. Keep your diet sensible, not a lot of fat, mainly complex carbs. I'm assuming that you know what these are since you claim to be a certified personal trainer.
I hope that you have great 1/2 marathon! Take care, Daniel
One question I have for you. Where do you want to finish? Carrying a lot of muscle for 13 miles is quite a load for the c-v system. When you look at top finishers in endurance events, the upper body is quite lean. So, if you want to maintain significant upper body bulk you'll have to pay for it as you come up those last hills.
I'm assuming that you're familiar with the principles of interval training v. LSD. Intervals allow you to gain the "burst advantange." Speed up, slow down, go for broke, catch your breath, speed up, slow down and so on. If I were you I would train that way. Without attention to the very inaccurrate biochemistries alluded to simply understand that if you spend a significant amount of time in endurance training it will draw down it will draw down on the chemistries of strength and power.
To maintain your muscle mass you have to keep up with your current strength program. To add the incredible energy needed for a 13.1 mile run will require substantial increases in calorie and water intake. Keep your diet sensible, not a lot of fat, mainly complex carbs. I'm assuming that you know what these are since you claim to be a certified personal trainer.
I hope that you have great 1/2 marathon! Take care, Daniel
0
Mostly I'll defer to Daniel on this, however, Marathon runners over the years have actually changed their strategy from no weight training, to some, because of the overall performance gain. Marathon runners, which I am sure you are familiar with by now, do fartlet training and hill work, which translates in today's jargon to intervals, of sorts. Go pump some iron, at least three times a week, all major muscle groups in one session, or what ever you have been doing. Eat well balanced meals, listen to your body, and enjoy. Thirteen miles, unless you are into your finishing time, is quite easily doable while maintaining muscle mass.
Danielle
Danielle
0
Calories...go into a maintenance lifting strategy then eat enough to fuel your workouts and recovery. Depending on where you are in regards to your genetic potential you have to realize that long distance cardio does eat up muscle.
