Diet: Exercise – Weight Training, Part 2

“Another post on muscles?  Ugh.  Fine, but look, can you please stop giving us definitions and just tell us what to do already?”  BUAHAHAHAHAHAHAHA, you fool.

These terms/concepts/practices are not just important so you can talk with any muscleman without sounding like a noob, but they are also crucial in getting the most from your work out and also keep you relatively away from harm.  Besides, isn’t that the point of the internet; to convey important and vital information in tiny, easily read chunks along with a bunch of “uncredited” photos?  I will, however, meet you half way in the sense that I’m just going to jump right into it without too many introductory explanations, and for a few reasons:

  1. If you have been following, you’re head is probably already in the zone, so I don’t need to butter you up.
  2. Also, if you have been following, I am sure you are as sick of reading my “wit” as I am of listening to my great-aunt’s stories of when she bought her very first car back when the motors were on the outside, ran on oats and carrots, and looked like horses.
  3. The time that it takes me to make these things is eating into my Downton Abbey time, which I have recently started watching and will not rest until I am caught up.

    Nothing else matter right now.


I should have mentioned this back in my post about aerobics, but then I’m pretty sure I was drunk when I wrote that and time makes fools of us all.

A lesson I insist on learning over and over again.

Stretching before working out is important no matter what the activity, but with weight training it is incredibly imperative.  Stretching helps to limber up joints, muscles and ligaments so you can get a full range of motion (more on that in a minute) and to get blood flowing to all the places you’re going to be working on.  To go right into exercising without stretching can cause your body to seize up, leading to cramps and aches that will make it difficult to continue moving.  It can also keep you from sensing the real pain of injury, which makes you more susceptible to actually hurting yourself.

While stretching is a part of warming up, it isn’t the entirety of it as we need to get your blood flowing faster than its normal rate.  Muscles need blood to do their work, and if you want to be able to lift more and thereby get better results, you are going to need to get your blood pumping to all your muscles before you begin.  This can be done by doing a couple of sets (again, I’ll get to that in a little bit) with very light weights, but an easier way is to do some light cardio before picking that dumbbell up.  It doesn’t need to be long (five to ten minutes walking at a steady yet brisk pace will do).  It may not seem like much, but you will be able to do more afterwards.


Form is one of the most important parts of weight training, if not the most important.  Being able to lift 300 lbs. with one arm is all well and good, but you won’t get any stronger nor do yourself any favors if you don’t have good form.  In weight training, form refers to the very specific method of executing an exercise properly, which means that you are utilizing the area(s) of your body in an exact manner that will work said area the most effectively.

. . .

Sorry, I had to take a moment there.  I just confused myself with that last sentence.

What that really means is that, while exercising a part of your body, you do not try to make it easier on yourself by compensating with other parts of your body that aren’t meant for the occasion.  In weight training, this manifests by a person using a separate set of muscle groups to handle a weight (e.g. using your back while doing a bicep curl).  By doing so, you don’t work the muscles you are hoping to target and therefore will not get results you desire.  In its simplest terms, having bad form is cheating, like looking at the answers to the crossword when you’re stuck.  Yes, looking at the answers helps you finish the puzzle, but by doing so you miss the entire point of the thing.  You’ll always be stuck cheating if you never take the time to learn and do it right.

If having bad form is effective in any way at all, it is very effective at injuring you.  You have probably heard “lift with your knees, not with your back”, and if you haven’t, then shit, you need to read a book or something.  That safety precaution is entirely about good form.  While every exercise has a different form (that means you have to do some studying before you try out a new exercise) to most utilize whatever muscle you are focusing on, a general rule is to always keep your back straight, your feet shoulder width apart, and keep it that way through out the entire exercise.


Every joint in your body has a limit to how much is can bend and straighten.  The area between these two ends is called the range of motion and it basically represents how far your body can move in any given direction.

No comment provided.

Range of motion is important because you will be stronger if you use your entire range of motion while lifting weights.  In a normal day, we never utilize our full range of motion.  Instead, the range of a given limb is shorter because we aren’t normally called to reach all the way above our heads, or straight out in front of us, or squat all the way to the ground.  But this is why it is important that we do use our full range of motion while weight training because it forces us to use the muscles we never use during a given day.  To lift with a limited range of motion is like playing the first level of Super Mario Bros.; of course it’s easy!  We’ve played it 1,000 times in our lives, so there is no room for progress.

If you don't get that reference, then our relationship ends here.

This does make weight training harder, as you will have to lower and lift weights past the point where it stops being entirely comfortable (uncomfortable ≠ pain, by the way), but that’s the whole point of exercising!  It’s not supposed to be entirely comfortable, or else you’re not getting any where.  Stop being such a big baby.

You. Right now.


While aerobics are measured in time (how long you workout) and distance (how far you go while working out), weight training is measured with repetitions (reps) and sets.  Reps are how many times you lift a weight without stopping.  If you can do 50 push-ups before you have to take a break, you can do 50 reps of push-ups.  A set is a group of repetitions (thank you thesaurus from helping me not say “a set is a set”).  Splitting your reps into sets helps you work out for a longer period of time before you get to the “If I Try To Lift A Feather, My Arm Will Fall Off” stage by letting you rest between sets.  Instead of doing those 50 push-ups, you could do three sets of 25.  You won’t tire as quickly, and you’ll end up doing more push-ups.  Not that doing fifty in one go is bad, not in the least, but it will help give your routine variety, and variety is a magic word in this case.

Not that how much you can lift isn’t important either (I’m getting to that next), but by adjusting your reps and sets you can workout with any amount of weight.  If you are stuck with light weights you can do more reps and fewer sets, as you won’t need to take a break as often.  If, on the other hand, you have heavier weights, doing fewer reps but more sets will help make the best workout.


The human body is incredibly good at adapting.  It can get used to almost anything.  This means, in a sort of logical leap that helps me save time because I want to get back to Downton Abbey, the more you do the more you will be able to do.  This is where the concept of overloading comes in.  Overloading refers to the act of always lifting just a little bit more that you are comfortable with (once again, uncomfortable ≠ pain).  You can practice driving on a simulator all you want, but at some point you’re going to have to go outside your comfort zone and actually get in an automobile, just as you are going to need to start lifting heavier and heavier weights.  I know I just said that reps and sets are very crucial to weight lifting, but in the end you will still need to add more weight if you want to progress with getting stronger.

Will you get bigger muscles by lifting heavier weights?  The short answer is yes, but that’s not a bad thing.  Muscle takes more energy to maintain, so the more muscle you have, the more fat you will end up burning.  We get larger muscles through a process called hypertrophy –

What I imagine when I say "hypertrophy".

– which is the growth of muscle cells.  Every time you lift a weight, your muscles get these tiny tears in them.  That sounds scary, I know, and it is (you are tearing yourself underneath your skin where you can’t see it, how disturbing) but it’s a perfectly normal process.  As your body rests up and heals itself while you’re not working out, those tears don’t come back together perfectly as they scar a little.  The more “scars” you create on your muscles, the bigger they get.  Muscles are the scars of exercise.

Sexy, attractive, disturbing scars.

This is a good thing, as the bigger your muscles get the more you will be able to lift, thus perpetuating a cycle of exercise that will end up pissing you off (“I can lift another five pounds?  Shit, now I have to.  Motherfucker.”).  But for those of you who aren’t really going for big muscles (I’m looking at you ladies), don’t worry.  It takes a lot of work to become one of those walking behemoths that you see at bodybuilding competitions, and you’ll have to lift a lot more than simply adding five more pounds to your weights.


Too much of a good thing ain’t so good, so it is important that you take a rest from lifting weights.  If you don’t give yourself time to heal, those tiny tears in your muscles will only begin to get bigger and bigger without ever scarring up, and at some point you’ll end up injuring yourself.  Luckily, you have many muscles in your body, and while some are healing you can be working a whole different group of muscles.


You don’t have to constantly exercise, as I can’t demand you do something that I myself can not do (my drinking gets in the way . . . of everything . . . even my drinking), but give yourself one or two days before you exercise the same muscle group again.

All right, we’ve only got one or two more muscles posts to go.  We still have to go a little more in depth to all the different muscle groups you have, as well as the exercises that target them.  And . . . there’s other stuff, but my whiskey and PBS show (public entertainment is good?  What an age we live in) are screaming at me to rejoin the party.

NOTHING else matters right now.

Diet: Exercise – Weight Training, Part 1

Enough talk.  The time for you to put down that remote control (or candy bar, or baby, or whatever you happen to be holding right now) and pick up that dumbbell that you ended up kicking under your bed eight months ago and lift it up has come.

That’s right, pick it up.  Now put it down.  Now lift it up.  Now put it down.

Voila.  GOOD NIGHT EVERYBODY!  Remember to tip your server, because this cheap ass place makes us pool tips!WEIGHT TRAINING

The most well-known muscle exercise, weight training is exercise that uses – ahem ­– weights to increase your strength and muscle size.  There are other forms of strength training (resistance training, which involves what are essentially big rubber bands, and isometric training, which involves holding a weight at a fixed position) that work wonders and get results, but for the most part you are going to be using weight training for most of your exercises.  But weight training is not a small category, not by a long shot.  In fact, I’m going to have to take up a few posts on weight lifting alone so I can say all I want to on the matter without boring you into the ground.

Too late.

There are many modes of weight training, and each come with their own benefits and downfalls.

Free Weights

The highest form of weight training, and what we all envision when we think of lifting weights.  Free weights are called so because they do not include any mechanical assistance that helps you lift the weights, which consist mostly of a gripping bar (sized for either one or both hands) and “weight-discs” (more things should come in disc form; it makes me feel like I’m in the future) that can be added or subtracted to change the weight of the – oh christ – the weight.  It’ll change the weight of the weight.  I’m just banging on all cylinders over here.


The pros to free weights are vast.  Because you have no other machinery to help you keep the weight in balance, you will be working your target muscles much more, as well as using more that your target muscle just trying to keep the damn weight steady.  This may not seem like a big deal until you try to bench press something, and you find your arms shaking after a few seconds, no matter how light the weight.  This ends up giving you faster results that impact more than one area.  But it’s also versatile, allowing you to workout every part of your body with an array of positions and an adjustable bench.

The con is that it is much easier to injure yourself on free weights than with the other means of weight lifting because you are the one who has to do all the work.  I’m going to talk about form in next week’s post, but suffice it to say that it’s not good enough to just lift the weight any way you want.  There are exact and precise movements and positions that you must be able to maintain throughout the entire exercise or else you negate whatever effects you get from lifting.  But with free weights, having bad form can and usually does lead directly to injury which means that although free weights can change your body faster, you will have to go slower while you learn good form.

There’s also the risk of dropping of these things on some one’s foot/hand/neck/head, which will require at least one trip to the hospital.


Weight Machines

What I think of as “Weight Robots”, weight machines are either built-in weighted plates or weight-discs that are hooked together by a system of ropes, pulleys, bars and handles, and that by pulling or pushing on the right parts you lift the weights.  The weight is adjusted by putting on more weight-discs or by hooking up more plates in the system. These machine can look as cool as they can scary, being a mix between either being a large mech suit –– or the machine that ate that lady in Superman 3.The good side to weight machines is that they make it easy for the user.  “PULL THIS BAR!  NOW SQUEEZE THESE PLATES!  PUSH THAT THING!”  And depending on how new the machine is, it might come with nice soft pads for your arms and tuchus, as well a handy how-to guide posted on the side of the machine.  When first walking into the gym a person can get a little intimidated around the dozens, if not hundreds, of free weights, not to mention all the serious looking musclemen that usually live there.

"Sir, can I use that after you're done screaming?"

Weight machines are great for the beginner as you can just go and start without a lot of know how, and can actually help teach you good form as sometimes the machines are designed to not give you a choice in the matter.  They can also help teach you a little about anatomy as each machine is designed to work few muscle groups, which can aide in your process of sensing every part of your body.

The con is that with the loss of total control also goes the benefits of total control grants.  It may be harder to injure yourself but it is also harder to get the same kind of impact that free weights give you.    That may not seem like such a bad thing when you start off, but depending on what kind of body you want to end up with, you may not get there on a machine.  Another big downer of weight machines is that they are expensive and not very economical.  Each machine really only does one exercise, meaning you have to have a lot of machines to get a full work out.  If you find one that includes everything, odds are it’s not going to be as effective or it’ll be fucking expensive. lists the cheapest machine at about $250, while the most expensive is around $2000.  I just punched myself for even looking at a piece of exercise equipment that’s worth a month’s pay for me.  In short, good for beginners but bad for the person who likes to keep their money.  And if you’re one of those, then you should try . . .

Body Weight

For the financially challenged, or the incredibly independent, or the person who likes to be able to do everything without getting out of bed (ever), there is body weight lifting.  These are exercises that, in lieu of buying weights, you push, lift and pull your own body mass to work your muscles.  This is my favorite of all the strength training exercises because it is the most practical.  What’s more useful:  Being able to lift a car, or being able to lift yourself up over something, like a tree if a bear is chasing you, or a wall if it’s a bear dressed like a cop chasing you?  I would like to be able to pick up an automobile, but even if I could I think being able to move my own body maybe more useful on a day to day basis.


The benefit to these exercises is that you can do them anywhere at any time.  Waiting for the elevator?  Do some push-ups.  Waiting on an elevator?  Do some squats.  Climbing out of an elevator that has been stuck in between floors for a few hours?  Do some chin-ups before climbing out.  (sorry, I’m on an elevator while I’m writing this.)  The form of these exercises are simple and easy to perfect, and it’s difficult to hurt yourself while doing them.

The down side is that you cannot escalate your work out as easily as you can with the other methods.  Once you are able to lift your body with ease, there aren’t many ways to continue growing your strength.  You may gain tone and endurance by doing more reps (which I will explain in the next post), and you can make your work out more intense by changing the angle of your body, but for the most part your overall strength will stop to increase.

Alternative Weights

This is not a technical term and I don’t have time to research what this method is actually called if I want to post this on time.  I’M ON THE CLOCK HERE, PEOPLE, CUT ME SOME SLACK!  These exercises use everyday objects to train your muscles, and by everyday objects I mean rocks, medicine balls (basketballs filled with sand), sandbags (bags . . . filled with sand), tractor tires, sledgehammers, weighted clothing and anything heavy that is in your general vicinity.  You know that part in the movie Misery where James Caan lifts the typewriter over his head to get stronger?  That’s alternative weight lifting.

An angry lady with a sledgehammer is a great work-out motivator.

The good part about this method is that it is working many muscle groups with one exercise.  Flipping a gigantic tire down the street works your entire body all at once and has the added bonus of getting you to your optimal heart rate at the same time.  These exercises are also included in what I like to call the “Fuck Gyms” attitude, as they are taking normal objects rather than normal weight lifting gear.

The bad part is that it is harder to keep track of just how much you are lifting, which is an important part of the entire process.  I’m sure that rock seems heavy, but it’s hard to tell and I’m not going to start weighing rocks because that’s just silly.  It’s also very easy to hurt yourself while performing these exercises because you are basically taking the role of a furniture mover or construction worker.  Ask any one of those guys if it’s easy to hurt yourself while moving large heavy objects, and they’ll laugh at you and try to slap you in the face once they are able to fix their slipped disc and stand up straight again.  And while some of the items may be lying around your house, I don’t know how many people have regular access to tractor tires.

Luckily, I have a tractor tire garden.

So which of these should be the one you pick?  Who said you had to choose just one?!  Frankly, the best way to avoid the negative side of each of these is to do them all.  That may sound like a lot more lifting than you were originally prepared to do, but the great thing is that these four groups can be mixed and matched to create uber-routines.  Wear a weighted vest while doing push-ups.  Match every bicep curl with a lunge.   Use a medicine ball while you do squats.  You can’t really add more exercises to the machine weights, but not all foods taste better pickled, if you know what I mean?

"Ummmmmmmmmmm . . . "

Okay, I’m a little delirious because it’s getting late, but case in point: Just as you can match a vast array of Jelli Bellies to create new flavors, you can match strength training methods to create a routine that is custom made to your body, and that is a big key to successful weight loss.


Diet: Exercise – One Final Reason

Sigh.  You’re still not on board with the muscle thing, are you?

Patrick Stewart is so disappointed in you.

Look, I can understand why you might be hesitant about lifting weights or flipping over a big tire or doing a chin-up.  Most weight lifting/strength training is either associated with bodybuilders (which, I agree, seems down right bizarre and utterly frightening sometimes.  I mean, look at this guy –

I really wish I could say this was photoshopped.

– yeah, it’s impressive.  It’s also fucking scary), or athletes/models/action movie stars –

He may have a nice body, but I bet he's ugly as sin. Why else would they crop off his head?

– which, while being very pleasing, isn’t exactly practical for most of the human population (those people were either born with some incredibly good genetics, or they just work out almost all day).  You’re not trying to be some kinda meat monster, and you have enough problems dealing with the unrealistic body image issues that the latter group invokes in society, let alone trying to look like them.  You want to lose weight and be healthier, not be the shining example of supreme fitness and muscle tone.   I dig it.


But I’m not trying to reshape your body to be more pleasing to the eye, nor is it my goal to have you be able to pull a semi with your teeth.  I don’t care if your body meets up with society’s standards.  What I care about is your health, both physical and mental, and I know that if you have been a big person for most of your life your weight is a key factor in both of those arenas.  I know that if you can lose the weight, you’ll live longer and feel better about yourself.  So I’m going to bottom line this shit.


It may not seem like it, but it does, and a lot.  Aerobics are still going to be your main avenue on the weight-loss journey as you need to build up your endurance more than anything else at first.  But after your endurance is up, you will need to start doing more and more muscle work, and here’s why:

When you exercise, you boost your metabolism.  The harder you work out, the higher your metabolism goes and the more stored energy you burn.  When you finish an aerobic exercise, your metabolism is going to stay boosted for about 20 minutes.  It takes a little while for your heart rate to return to normal and if you exercised vigorously your body is going to be working in overdrive to replenish the energy you used up.  Twenty minutes, and then your heart rate gets on the square away again and you body isn’t as starved for calories as it was, and thus your metabolism returns to its ordinary setting.

But with weight/strength training, your metabolism stays up for the entire day.  THE.  ENTIRE.  DAY.  If you lift some weights for half an hour in the morning before going to work, then your metabolism is going to burn hotter while you’re driving to work, typing up them sick spreadsheets, taking a break one too many, and all the way until you get home for dinner.  This is because, while your heart rate can return to normal fairly quickly, it takes at least a day for your muscles to return to normal after a work out.  A full day in which your metabolism will be working harder to get the energy your muscles need.

That’s it.  If all my talk about how it makes you healthier hasn’t sunk in, then just focus on this – If you want to lose some serious weight, if you want to change your body chemistry so that you keep off what weight you lose, weight training is one of the most important things you can do.  BUILDING MUSCLES MAKES YOU LOSE WEIGHT AND KEEP IT OFF.

Now don’t go picking up that dumbbell just yet.  While weight training is important, it can also be a lot more dangerous and correct form is crucial in your ongoing safety.  Also, there are more options to this than just lifting weights, so there might be something that is better suited for you.  I’ll go over all of that soon enough.  But I don’t want to hear any more of this, “But I don’t wanna”, bullshit.  If you say that, you’re gonna get smacked.How did that feel?Not very good, yeah?That not me that’s slapping you.  That’s the “Fat Voice” in your head; the one that tells you you’re not worth a damn.  The one that says you’re not worth the effort of losing weight.  The one that wants to keep you fat.  Every time you make a bullshit excuse to not work out or eat right, that Fat Voice is going to –– you.  And let’s not pretend; its slapping you down.  Down into depression, insecurity and shame.  But I’m here to help in every way I can, to help you find the tools to fight the Fat Voice, because that motherfucker does not get to win.

The struggle against weight loss is about conquering your barriers, and that’s going to take a lot of effort.  But you know what?  You’re worth it.

That last one was from me.  It kinda looked like fun.  It totally was, too.  But I’m really sorry.  If you want to, to be fair, you can go ahead and –Ow.

Diet: Exercise – Muscles

Every now and then I find myself perusing the television (or the internet, most likely) and happen upon videos of bodybuilding or weightlifting competitions, and I have to devote a little time to watch these hulking creatures stand-up on a stage, half-naked, and do things with their bodies I never thought possible.  Part of my fascination is wondering what compelled these people to alter their bodies so much to the point where they seem more beast than man.  Another part is the joy of wondering what they are thinking about in those extreme moments of exertion.

"I wish they would bring back M.A.S.H."

But mostly I watch in complete awe and admiration for the discipline these people show by never giving up in their training.  Nothing can tire you out like a body that continues to be sore and achy long after the workout has ended, and the prospect that you’re only going to have to do more tomorrow can take away whatever strength and perseverance that is left in you.  To continue on you have to convince yourself that the soreness you feel is a good thing, almost pleasurable, and that the pain that you feel rolling out of bed and crawling towards the bathroom only so you can cry into the toilet bowl because you can’t bring yourself to stand up to mount properly is a sign of success.

"If Minnie Mouse and Mr. T had a baby, what would it look like?"

Most of us don’t want those kinds of bodies, let alone to have to go through what those people go through to achieve those results, and yet muscles are a crucial part of any real weight-loss plan.  “But I don’t want big muscles, Nic!  I just want to look decent naked.”  BAH, I say to you, BAH HUMB WILLERTONDONPILLIPOO!  We all want to look good naked, Mr./Mrs. Obvious, but this isn’t about getting big muscles and looking like Conan.  The importance of muscles is larger than the cosmetic.  I mean, hell, minus some hair, bones, a little blood and a few pesky organs, you are primarily made of muscle.  They are the ‘meat’ of you.


You know when you smile?  Muscles.  You trying to click away from this page because you’re sick of my abuse?  That’s muscles moving your fingers there, Einstein.  Lifting that third glass of scotch for the evening to your mouth?  All muscle.  From digging that grave to bury that dead body outside Reno to pooping (especially pooping), muscles are the reason we are able to move and, like, do things.  So fuckin’ a they are important to more than just your looks.

Although looks are definitely a factor. I mean, look at those buns.

Before we get to the different ways to give your muscular system a work out, I’m going to spend today’s article talking about the inner workings of muscles and the different kinds you have in your body.  Although I’m sure most of you took your middle school biology (which isn’t to say that most of you were paying attention), it’s important that we all share the same vocabulary as we move forward.  It’s also good to go over the basics every once and awhile to keep sharp.  I also don’t want to spend a lot of time writing today as I’m listening to The Dark Tower on audiobook and want to get through that sucker before the world comes to an end (it’s about a full seven days of audio, and I think I’m somewhere around day 2).

Fuck you, Stephen. You've stolen my life with your entertaining and captivating stories!


Muscles are the tissues in the animal body that are responsible for creating all force and movement of and within the body.  They are made up cells that are comprised of contractile filaments (which mean that they . . . ugh . . . that they contract.  Thanks dictionary, that’s helpful) that move past one another and can grow bigger in response to stimuli.  Essentially, your muscles are a bunch of strings on a pulley system, and when you want to move a limb or whatever, the stings are pulled through the pulleys (or they contract to shorten the strings) which brings your limb to wherever you want it to go.

But muscles are responsible for more than just the voluntary (they move when you want them to move) motions of your body, but they are also responsible for the all of the involuntary ones as well.  While it may seem creepy that your body is moving on its own without your consent, it really is for the best.  You want to know where most of would be if we had to think about pumping our own blood to do it?

That's right.

So, among the overall category of muscles there are three sub-categories, only one of which we are in control of.


These muscles are located only in the heart and are in control of moving your heart and pumping the four liters of blood through out your body.  Out of all of your muscles, these are the most important and probably the hardest working as they never stop until you’re dead.  In fact, you might want to consider dying a little earlier than you’re planning to just to give them a break.

Have a heart for your heart, you monster.


While the cardiac muscles are only responsible for your heart, smooth muscles are responsible for every other movement inside your body, such as the esophagus, stomach, intestines, bronchi, uterus, urethra, bladder, and iris.  All of your internal organs are covered in smooth muscle, which helps each of those organs perform their respective tasks at the right time.


What you imagine when you think of muscles, these are the muscles that cover your entire body and are attached to your skeleton via tendons, and since these are the only kind of muscles that are voluntary, are responsible for every movement your body makes.  These are the ones you will be concerned with when you are working out and trying to get stronger.


But the categorizing doesn’t stop there!  Oh no, for four easy payments of $0.00 (payment plans available) you too can learn the different forms of skeletal muscle!There are three kinds of skeletal muscle, and we are going to be interested in working both kinds as we move forward with our exercise regime. One is slow twitch muscles, which are the long-lasting muscles.  If you are running a marathon or climbing a mountain, these are the muscles your are relying the most.  They are resistant to fatigue, and are mostly located in the lower half of your body to help keep you on your feet.  Another is fast twitch, which are the Superman muscles.  Lifting a large weight (like a dangerous cyborg gorilla threatening to blow up the world) over your head and throwing him off the skyscraper where you have had your final, epic battle, or swing a baseball bat, utilizes the fast twitch muscle.  They aren’t as resilient to fatigue as the slow twitch, but they can handle much more weight and can react two to three times faster to compensate.  Then there are whitefiber muscles, which are the fastest reacting muscles.  Good for fast paced, short form activities (like sprinting), but they tire and run out of juice very quickly.

No one muscles is more important than the other, and although a body will usually tend to favor one kind of muscle over another (splitting people into either a “Runner” type or a “Strongman” type), everybody should spend time developing each kind of muscle.  It will not only strengthen your muscles, tendons and ligament, help lengthen your endurance, give you a wider range of motion, improve your bone density and health of you joints, but it will help boost your metabolism and burn calories throughout the entire day!

All of that, and more, with just a few push-ups!  Act now, and we’ll throw in improved appearance and invincibility (sorta).  Hurry!  This is the deal of a life time, and it only lasts until the day you die!  Will you pick up the phone and/or dumbbell and change your life?