Weight loss for an athlete

[Trackster03]

I am a 19 year old male. I run track and cross country at a major university. I run around 50 miles a week. I am 5'10 and weight 160 lbs. We do short interval sprints about twice a week and run aerobic the rest of the week or race. I also weight train on my own doing light weight and lots of reps with short rest. i have never really followed a strict diet but i usually eat pretty healthy. I recently had my Body fat percentage and it was 11.4 using the dexa. I want to lose around 3-4 lbs in the next two months for peaking time.

I was wondering a healthy way to do this. Also my abs kind of show and I work them out consistently.. I want them to come in better and to my understanding I need to lose some body fat. So I think i am at a plateau because I have been at my weight for about 6 months. Anyone have any suggestions on how I can lose body fat and around 3-4 lbs in a couple months? Thanks

 

[MattLad]

If you are plateuing I think you should try to eat more. I know that a common fix for plateuing is to either eat more or switch up your exercises. Try adding 300 extra calories a day and see where that gets you.

 

[tonymcclellan]

I would try lower reps and higher weights. I would take a look at this recent article by Eric Cressey ~

It talks about 5 myths concerning runners and endurance athletes such as yourself. If anything you will take away some great info.

 

[Trackster03]

I can already max. bench at 225 and curl around 80 lbs...That was 4 months ago using free weights... now I am limited to using the basement of my apartment complex with machines...I have been using it 2-3 times a week for the last 4 months using heavier weights.. I just recently switched to lower weight and a lot of reps/sets to use muscle confusion..

 

[bipennate]

I can already max. bench at 225 and curl around 80 lbs...That was 4 months ago using free weights... now I am limited to using the basement of my apartment complex with machines...I have been using it 2-3 times a week for the last 4 months using heavier weights.. I just recently switched to lower weight and a lot of reps/sets to use muscle confusion..

You're a runner: what does your bench and bicep curl #'s have anything to do with your sport? You need to incorporate squats, deadlifts, and single-leg lower body movements into your training.

 

[Trackster03]

I was telling him that I dont think I need to lift more weight

 

[bipennate]

I was telling him that I dont think I need to lift more weight

Why wouldn't you? The goal should always be to move more weight (or more specifically, more tonnage through increased weight, volume, or density). If not, you aren't providing the body with cause for adaptation, and you're more or less spinning your wheels without improvements.

 

[theleip]

First off glad to see you both here

Silent, The speed and power you put behind a movement is the determining factor of slow/fast twitch in those movements. Take a look at the fundamentals of Plyometrics for example.

If you are a runner and want to increase speed, power and agility you need to incorporate lifting into your program. Squats with and a quick tempo are good for short distance running and cross country running (though I would incorporate some single legged high rep squats as well when training specifically for cross country running to help improve upon muscle endurance).

Deadlifts are even more crucial for proper postural support and core recruitment.
As well as work with strengthening their hip flexors which is where a high number of runners injuries make their starting point from.

 

[corndogggy]

If you are plateuing I think you should try to eat more. I know that a common fix for plateuing is to either eat more or switch up your exercises. Try adding 300 extra calories a day and see where that gets you.

I did this and it backfired on me. I am shooting for competing in off-road triathlons this year so I have been training for mountain biking and running. I am 5'9" and got down to 153. However, I felt kind of weak during athletic training. I figured that I was skinny enough, so I stopped worrying about dieting, although I am still eating healthy and really didn't start gorging by any means, mainly just started eating more at lunch more than anything, and incorporating more protein at lunch. I also started running more too, I run a 5K every couple of days, last night I ran that but a mile of that was 200 yard intervals. So anyway, I weigh this morning and I'm 159. WTF. I don't know what's going on. It wasn't a week ago that I weighed 154. I know it fluctuates but this has been one major swing, that's almost a pound a day. I don't get it.

 

[corndogggy]

Ok so basically what your saying Leigh is, doing 10 reps of squats at a fast pace is working the same fast twitch muscle fibers needed for sprinting?

This may be debatable, but I really don't think that "at a fast pace" has anything to do with fast twitch vs. slow. You have to consider the force. Consider cycling. The guys that are utilizing their slow twitch muscles are spinning, usually at least at 85 rpms, and continue to use slow twitch that quickly, even as much as 120 rpm's. However, guys that are utilizing their fast twich muscles can be using very forceful and slow pedal strokes at only 50-55 rpm's. You can't just say "oh, he's pedaling fast... must be using fast twitch muscles. Doesn't work that way.

Basically when weight lifting, I'm pretty sure that low reps with high force is going to work fast twitch, and high reps with lower force is going to work slow twitch. The pace has nothing to do with it.

 

[theleip]

Ok so basically what your saying Leigh is, doing 10 reps of squats at a fast pace is working the same fast twitch muscle fibers needed for sprinting?

For fast twitch I would recommend a range of 10-12 with a fast tempo yes for type II (fast twitch) muscle fibers. That is if needing explosive movements supported (like sprinting). The Original poster put track and cross country leading me to believe he need both training for sprinting/short term running and cross country. Though to be honest I still believe them to go hand in hand.

Correct me if i am wrong here but doesn't endurance come into play here and arnt the slow twitch muscle fibers the ones that handle endurance?

Yes completely correct which I why I put in () this..
though I would incorporate some single legged high rep squats as well when training specifically for cross country running to help improve upon muscle endurance

Speeds above 8.5 mph are produced only by the anaerobic fast-twitch fibers,
Which means you would need to be doing the motion at a speed of 8.5 MPH, now how many people do you squatting 2.5 times their body weight at that speed?

I understand where you are coming from but again this is about setting up the body in all areas. Running is mainly hip extension, squatting and lunges are mainly hip extension. If these areas are lagging in stability, strength and explosive support then you are going to have less speed, you are going to have a weaker output of power and you are going to be more prone to injury.

What I am saying is this isn't about the thought of "hey I will run with 200 pounds on my back so that when I am running without it on my back i will run faster!" It is about aligning your system for proper recruitment and use of these muscle and joints to support you best in the given activity.

 

[corndogggy]

You're a runner: what does your bench and bicep curl #'s have anything to do with your sport?

A statement like this would be more correct if it were more specific, such as specifying "LONG DISTANCE" runner. Have you ever seen a highly successful sprinter who appeared as if he'd be lucky to bench press his own bodyweight? Even runners in slightly longer events are often fairly beefy. You have to have the upper body strength and also the core to transfer that upper body energy to your legs.

 

[corndogggy]

Justin Gatlin told me that arm strength has nothing to do with running.

 

[corndogggy]

yes the pace has absolutely everything to do with rather a slow twitch or a fast twitch muscle fiber is used.

So, Lance Armstrong, who regularly spins at 120 rpm's or more (one full rotation every half a second), is full of fast twitch muscles, and a beefcake lifter who maxes out squatting but does it slowly, is full of slow twitch, right?

 

[theleip]

Justin Gatlin told me that arm strength has nothing to do with running.

Actually upper body posture and stabilization can greatly influence a run

 

[corndogggy]

Pro body builders use slow twitch muscle fibers

You're kidding right? I know there's some involved, but, maxing out muscles with low reps is not slow twitch oriented. Slow twitch muscles are more aerobic based and can contract all day long with much less tiring. Fast twitch muscles are much more forceful but they go anaerobic and produce a helluva lot more lactic acid and they burn out quickly, they burn through glycogen much faster. The name is misleading - slow twitch muscles can still contract as much as 120 times per minute while fast twitch muscles can contract very slowly.

 

[corndogggy]

can

That's a big word there. Just because fast twitch fibers "can" contract faster than slow twitch doesn't mean that the only time they're used is when you're balls-out sprinting and making the muscles contract as rapidly as possible.

 

[corndogggy]

....I do not understand why this is so hard for you to comprehend. Slow twitch handle sustained movements while Fast twitch handle rapid quick movements.

Each does their own job and they do it exclusively. a FastTwitch will not do the job of a Slow twitch and a slow will not (can not actually) do the job of a fast twitch. Their is no argument here because their is nothing to argue. it is simply how the human body is made.

this is why the mix of the two different fibers does not vary much beyond 50/50ratio, even though anaerobic fibers are three to six times larger than aerobic fibers.

The only thing that is in question is that you are stuck on saying that the only time fast twitch muscles fire is when really fast movements are used, and saying that it's slow twitch that bodybuilders use. That's just not the case.



"Because Red muscle fibers have more blood vessels and mitochondria, they appeard red and therefore were just called red "muscle fibers" Those with a low content of blood vesses and mitochondria appear white (white muscle fiber)
white muscle fiber has the ability to grow up to fou times bigger and contracts 2 to 3 times faster then red muscle fiber. Thats why white muscle fiber is also called fast twitch muscle fiber and red fiber is called slow twitch. white (fast twitch) is what bodybuilders and sprinters are aiming for, and red (slow twitch) which is also more economic, is what marathon runners and cyclers are aiming for."


Yet, you say:

Pro body builders use slow twitch muscle fibers

That's the biggest statement you've made that I don't agree with.

 

[corndogggy]

Great explanation, and it is exactly what I've been trying to say:



"FAST TWITCH VS SLOW TWITCH Our muscle tissue is comprised of a spectrum of fibers that have varying endurance and force generating characteristics. For the sake of this discussion, we will simply refer to them as either slow twitch or fast twitch fibers.

Slow twitch muscles fibers cannot produce as much force as fast twitch fibers. Fast twitch fibers also generate a given level of force in a shorter period of time than slow twitch fibers. Obviously, for activities requiring high power outputs, the recruitment of fast twitch fibers is paramount.

Muscle fibers are recruited according to what is known as the "size principle." Simply put, the fibers are activated, from smaller to larger (slow twitch to fast twitch), relative to the force requirements of the task. Initially, if the force requirements are low, the slow twitch fibers are capable of handling the load. As the force requirements are heightened to a level where the slow twitch fibers can no longer sustain the effort, the fast twitch fibers are then activated.

Our neuromuscular system is very cost-efficient in fiber recruitment; only the type and amount of fibers needed to complete the task are called upon.

An interesting precept here is that it is not the speed of the movement, but rather the force requirements of the movement, that dictate the type and amount of muscle fibers to be activated. For example, it is quite possible to lift a relatively "light" object very quickly, with low intensity, and activate only slow twitch fibers. Conversely, lifting a relatively "heavy" object in a controlled fashion, but with high intensity, will eventually activate the fast twitch fibers.

Why does this happen? Simply, the heavier object, even though lifted in a slower fashion, creates more muscle tension and requires a higher force output than the lighter object lifted at a faster speed.

Therefore, at least in the weight room setting, the focus should be on incorporating movements and techniques that produce high tension, not high speed."

 

[corndogggy]

You must be kidding? their is no way you mean what you are saying, are you some type of troll?

Now, after reading the above explanation from the head strength coach of Michigan State, do you really think that I'm a troll? Thanks for handling different ideas other than your own so maturely due to having such an open mind.