Building Muscle Without Lifting "Weights"!

[2big4mysize]

Re: Building Muscle Without Lifting "Weights"!

The participants in the study of Volek et al. 2002 were allowed to exercise.

There were 12 subjects following the low carbohydrate diet and 8 subjects in the control group.

Out of the 12 subjects following low carb, 1 was sedentary, 5 did aerobic exercise 2-4 times/week for 20-60 minutes, and 6 performed a combination of aerobic and resistance exercise 2-6 times/week for 45-120 minutes.

During the study, all subjects were required to maintain their pre-study activity level.

that is intersting. as itwas reported in the articles written about Volek et al study's their subjects did not exercise during the study. Those articles which were cited here on ADBB contained intervies with Volek and another of his collegues.

however since both groups according to Georgiana's report exercised and the high carb group lost muslce mass it would still prove atkins eating caused muscle growth not the exercise done.

[Georgiana]

Re: Building Muscle Without Lifting "Weights"!

The paper does not describe the activity level of the control group (all those 13 subjects I mentioned were in the low carb group), nor does it look at muscle mass as a function of resistance training vs. aerobic exercise.

And I did a little mistake. For the subjects who did both aerobic and resistance training... aerobic exercise was done 3-5 times/week for 15-90 minutes, while resistance training was performed 2-6 times/week for 45-120 minutes. I got the minutes wrong in my previous post.

[2big4mysize]

Re: Building Muscle Without Lifting "Weights"!

if you can get access to a copy of Metabolim Volume 51 Pages 864-870 (July 2002) you can read the study. it used to be free on line

[forbey]

Re: Building Muscle Without Lifting "Weights"!

The abstract I found was unclear, it did say that the goal was to determine fat loss and maintenance of lean mass. So it is unclear where the numbers appeared in the lineup of subjects that they used to achieve that average.

The full text is available on line for a fee and I can't get it.

The study also concluded that the gain of lean mass appeared to be caused by a reduction in serum insulin, which should be a result of eating low carbs.

I assure you, if you consume the perfect Atkins diet and strap your right arm to your side and only use your left arm. Your right arm will atrophy while the left will maintain muscle tone or grow.

The study proves that on a controlled carb diet, there will be more weight loss in the low carb dieters over the high carb dieters.

It is also apparent that the building blocks necessary for muscle growth are present in the proteins and fats consumed.

Since we cannot compare the individual maintenance or growth of lean mass in comparrison to the average, it cannot be determined if the Atkins diet combined with resistance training made the upper end of the growth spectrum or if they were all similar. Therefore, it is not scientifically verifiable that the Atkins diet alone increases lean mass.

However, many studies support the old addage "If you don't use it you lose it." Which means, a paraplegic on Atkins will still, more than likely lose lean mass in their legs due to inactivity. My conclusion is just as unsupported as yours. So I will go back to my original point...

If going to the gym, or lifting weights at home is somehow NOT do-able for you. Figuring ways to provide resistance to your muscles without the use of fancy equipment, and/or just using your own body and household stuff, is a better place to start than either doing nothing or risking hurting yourself doing more than you can handle.

[forbey]

Re: Building Muscle Without Lifting "Weights"!

As someone now not able to exercise but missing the gym like @@@@ it was great to see you posting a variety of exercises that non-gym lovers can do to start to get fit and build up their body strength at home.

Thank you for posting it, I shall bookmark this thread for future reference.

Glad you can use it. As long as you can determine what muscles you want to target and what movement is necessary to get the muscle to contract and extend, it shouldn't be difficult designing an activity to work the muscles.

one example: to exercise my abs at work, I try to sit up as straight as possible and try to contract my abdominal muscles to make them rigid, and hold it for 3 to 5 seconds. Let them relax for 30 seconds to a minute and do it again. After 5 to 15 of these contractions, my abdomen feels like I spent the afternoon doing situps. You can intensify the contraction by trying to force your ribcage into your belly button.

(Warning: do not try this exercise while attempting to treat constipation. The result could be embarrassing! )

forbey

[not2late]

Re: Building Muscle Without Lifting "Weights"!

It's my understanding that OP is saying you dont' have to go to the gym, you don't have to do tons of weight lifting sessions etc. You can get results and you can build muscle without all the add ons just by using what you have, your body.

Not everyone can get to the gym or afford the cost of equipment. It's an alternative.

I agree with you about not having to spend money on equipment to exercise. Those exercises we all did in physical education class way back when like push-ups, sit0-ups, windmills, etc. are all effective exercise. In fact, if you watch exercise videos, you'll see that many of those "new exercises" are modified versions of the stuff we did in school!

Another inexpensive, no-need-for-a-gym-membership, exercise is walking. Even those "Step" exercises, can be done if you have a low stool or a stairway you can use. Incline walking? Find a hill in a park or a safe hilly sidewalk.

Lots of ways to work out without spending the money to do so.

[forbey]

Re: Building Muscle Without Lifting "Weights"!

Thanks, Not2late. Great examples.

I'm sitting here thinking of new ways to exercise. Not totally new, just new to the discussion)

In 2002, as part of my recovery from a broken leg, I began studying Tae Kwon do. I managed to stay active in it for 6 years. Although problems with my shoulders has prevented me from continuing. I still use the poomsae (katas in karate), or forms, as a form of exercise. Similar to Tai chi, using the movements in a tight muscled way causes one muscle to make the desired move, while the opposing muscle(s) attempt to prevent it. By working my way through my forms I can give myself a fairly effective workout. This could also be used in normal movements, tighten all the muscles in your upper and lower arm in an attempt to do a biceps curl or a triceps extension (one bends the arm, while the other straightens it) At the same time try and make the opposing muscles stop the movement. This should "freeze" the movement, but exercise the muscles involved.

Isometrics also works well. Using a doorway, try to pull your fist to your shoulder, while the doorway is used to stop the movement.

The list could go on. Make the muscles think they are working, and they will grow. (Slowly, but they will grow.)

[2big4mysize]

Re: Building Muscle Without Lifting "Weights"!

you can use television watching as a workout if you exercise during commercials like doing leg lifts or knee raises while seated or even old fashioned seated pushups.

one can replace their computer chair with a fitness ball and workout while surfing ADBB

[not2late]

Re: Building Muscle Without Lifting "Weights"!

My mom is in her late sixties, and is afraid of falling down. So she exercises lying down. According to mom, you can't fall to the floor, if you are already on the floor. She does leg lifts, stretches, and some arm exercises.

[forbey]

Re: Building Muscle Without Lifting "Weights"!

My mom is in her late sixties, and is afraid of falling down. So she exercises lying down. According to mom, you can't fall to the floor, if you are already on the floor. She does leg lifts, stretches, and some arm exercises.

Good for her, as long as you are moving...

Just as long as she doesn't fall down while getting up off the floor!