From: krw@cbnewsk.cb.att.com (keith.r.smith)
Subject: Re: confused!
Organization: AT&T
Distribution: usa
Date: Fri, 8 Jan 1993 22:26:42 GMT

In article <1993Jan8.145529.28931@newstand.syr.edu> mprisco@lynx.cat.syr.edu () writes:
>
>I'm so confused!  All this stuff about number or reps, sets,taking
>things to failure... I dunno how to approach my workout!  I've
>recently lost about 80 lbs and want to build definition and tone
>but not especially (or much) bulk.  How do you build definition
>without building bulk (short of losing bodyfat)?  

Margot,
The only way to build definition _is_ to lose bodyfat. The real trick
is to be able to lose bodyfat w/o losing too much muscle mass
(your muscle development is what gives shape to your body) in the process.
This means proper diet (not a "reducing" diet, but a _performance_ diet
...... one that you can live with indefinately), roadwork or other
aerobic training, and strength training.  If think that your concern
about gaining bulk is unfounded.  Muscles take time to grow.  If you
have recently lost 80 lbs (wow!), and have only recently started exercising,
then some serious muscle-building is in order.  You will find that some
muscles will grow easily, while others will be stubborn.  You should strive
to keep balance in your shape.  That means work your weak parts first!
I have seen too many people take great pains to lose pounds, only to go
from being big flabby person, with no figure to speak of, to being a much
smaller flabby person, with no figure to speak of, when a healthy dose of
muscle-building would have corrected that.  Why?  Because they were afraid
that muscle-building would make them "too big and bulky".  While it is
_possible_ for somebody to get "big and bulky" while muscle-building,
the following conditions must be in place:

1) that person has to be of a body type that is conducive to carrying
   a lot of weight (muscle or otherwise)

2) that person has to eat foods that are conducive to gaining weight
   (muscle or otherwise)

3) that person has to be cutting back on, or avoiding aerobic work
   (too much roadwork will stymie your muscle-building _and_ keep you lean)

>Right now
>my workout consists of 12 mins on stairmaster (thanks to Covert
>Bailey), all of the Cybex machines and 10 mins on Windracer.
>I started out doing about 8 reps on the cybex.  Now I've upped the
>weight and am doing around 12, sometimes more or less depending
>on if I'm able.  I'm assuming that taking something to failure
>means doing it until you're no longer able.  Is this a good way
>to approach my program?  

8-12 reps/set are ok, just be sure that your joints are "good and
warmed up", first.  Working to failure is ok _after_ you are good
and warmed up (I cannot emphasize this enough!).  My advice on reps
is to find a range that is comfortable to you, where you feel that
you are working, but not necessarily killing yourself ..... well,
except on the last rep of the last set :-), and where your muscles
have that nice, _warm_ feeling after you are done.... and work in
that range.  As long as you can continue to add resistance, you
can grow.  If you feel yourself getting "stale", then change your
routine; go to lighter-weights/more-reps, or heavier-weight/fewer-reps,
or just do different exercises for a while.  If you feel that you are
getting too big for your taste, then back off on the weights and spend
more time on the aerobics, or vice-versa, if you feel that you are
getting too lean for your taste.  The changes will happen gradually
enough that you will have plenty of time to make adjustments in your
training.

>I've been reading this group for awhile
>but most of you guys seem more concerned with bulk and strength.

If you are trying to lean-down by way of aerobics, then you gotta
remember: duration and consistency are the keys.  You will want
to increase your aerobic training to approx. an hour, at least
four days/week.  It will help if you can take up a recreational
activity such a cycling, swimming, or skating, to supplement your training.
By all means, do not be afraid to put 100% into your strength training. 
Let the mirror guide your training.  It will not fail you.
Do train in phases, like 3-6 mos to emphasize muscle-building, followed
by 3-6 mos to emphasize fat-burning.  Do not train a given bodypart
more than twice-weekly (this applies to strength-training only).

>Can anyone recommend any books?  Thanks!
>
>Margot 
>--
Keith R