Excercise question.

[caketastydelish]

Lately I have been lifting weights and doing sit ups every other day, and riding my bike for at least an hour the days I do not lift weights.

In addition, I have reduced my sugar intake to a bare minimum, and I think I will start drinking those "protein shakes" before exercising.

I am thinking about adding running to my routine. Please keep in mind that the running is NOT replacing anything else that I'm already doing. I am running in addition to my existing routine.

now my question is:

If I were to begin running, would this actually reduce my muscle mass? I have read somewhere that running could do that, but that doesn't make sense to me.

 

[Gamemaster77]

No running will not reduce your muscle mass, just your fat content. Personally I'd recommend not drinking those "protein shakes" and getting your protein from something more natural. Nuts are a nice snack with protein.

 

[caketastydelish]

Would running actually increase the muscle mass of the legs?

 

[LucyDuke]

I believe strength training is the only way to really do that, while running is cardio like cycling. Cardio won't bulk you up. The weights will help you build muscle mass. Situps are kind of crappy, there are better ways to spend that time.

Protein shakes are not as good as high-protein food, and it shouldn't make a ton of difference exactly when you consume it. A moderate amount of sugar is completely harmless.

Disclaimer I don't really know this subject as well as I should, I could be totally wrong. Except the sugar, I'm sure of that.

 

[ParkCungHee]

This depends a lot on your existing muscle mass, your diet, your fat content, and your body's own idiosyncracies.

 

[caketastydelish]

I believe strength training is the only way to really do that, while running is cardio like cycling. Cardio won't bulk you up. The weights will help you build muscle mass. Situps are kind of crappy, there are better ways to spend that time.

Protein shakes are not as good as high-protein food, and it shouldn't make a ton of difference exactly when you consume it. A moderate amount of sugar is completely harmless.

Disclaimer I don't really know this subject as well as I should, I could be totally wrong. Except the sugar, I'm sure of that.

If sit-ups are bad, how else should I develop the muscles in my chest area?

 

[ParkCungHee]

If sit-ups are bad, how else should I develop the muscles in my chest area?

In your Chest? Sit ups will never develop muscles in your chest. For that you'd need push-ups, in all their incredible diversity.

 

[caketastydelish]

In your Chest? Sit ups will never develop muscles in your chest. For that you'd need push-ups, in all their incredible diversity.

Well anatomy is not my forte. By chest I meant abdomen.

 

[ParkCungHee]

Oh, then yes. Sit-ups are what you want. They have a bad reputation because they can be a strain on your back, and people don't mix them up.
You'll want to do angled sit-ups, reverse crunches, cycling sit ups, elevated leg crunches etc. to get good abs, because by doing normal sit-ups, you're only working one set of muscles in one way, and that's no good.

 

[caketastydelish]

Oh, then yes. Sit-ups are what you want. They have a bad reputation because they can be a strain on your back, and people don't mix them up.
You'll want to do angled sit-ups, reverse crunches, cycling sit ups, elevated leg crunches etc. to get good abs, because by doing normal sit-ups, you're only working one set of muscles in one way, and that's no good.

I'm going to have to watch some video tutorials on those, as I've never heard of any of them before.

 

[ParkCungHee]

I found some tutorial videos.
Terminology may vary but it's all good.

 

[wilycoyote]

I disagree with the unimportance of cutting out sugar, if you are like me. I have such a sweet tooth. I used to crave soda, etc. ALL the time. Limiting it didn't work, because I still had the cravings constantly and I would inevitably give in. However, once I gave it up entirely (in the form of sodas, juices, desserts, etc.) I no longer had cravings, ever.

Running won't allow you to bulk up, just lose weight. Also, running won't cause you to lose muscle mass. I was very fat, now I'm not. I accomplished that change by running six days a week and lifting four (one day a week off completely). I do more cardio than most, and yet I went from having a concave chest to having trouble taking shirts off due to how tight my old clothes are around my shoulders and chest.

EDIT: Also, protein shakes are great, as long as they are used as they are designed to be used, as a supplement. You still need lean protein from beans, meat, etc.

 

[caketastydelish]

Thank all of you for the help. One last thing:

If running and/or bike riding does not build up muscle mass in the legs, then what does? I want my legs to be muscular as well.

edit @willycoyote:

While I have never been fat, I did use to consume too much sugar. I put a spoon of sugar into my coffee (which I'd have two cups) and I'd also drink a lot of sugar drinks and also have sweets.

Now I've stopped from the sweets all together, and I put artificial sweetner in my coffee, and I drink diet drinks although I mainly drink water.

Yes, for the record I am aware that the artificial sweetner and diet drinks are "bad" for me, but in terms of muscle mass, it isn't. (at least to the best of my knowledge)

 

[sophie]

To expand on what PCH said, one of the worst things you can do when trying to build muscle is just to do exactly the same routines in the same way every time you go. You should vary your routines and up the weight regularly.

Dieting is every bit as important to the process as the lifting itself. Drink asstons of whole milk, and make sure you pack on the carbs (things like pasta) and protein (meats, yes, but also eggs and nuts will help a helluva lot). You don't necessarily need to go through a full regimen that you keep track of, but do make sure you're getting plenty.

*EDIT*

SQUATS. Seriously. Greatest exercise ever. Most gyms will have a squat machine (look for a barbell hanging on a rack set to about shoulder length), put on the weight, derack, and make sure you get in the full range of motion. Most important, as with all exercises involving your back is to make sure you keep your lower back flexed, or arched. Weight belts help, but aren't necessarily until you start getting up there in weight. The great thing about squats is they basically work your entire lower body, from your quads to your glutes, even your calves and lower back a little bit. The importance of this exercise cannot be understated.

Also make sure you aren't messing yourself up by exclusively going for glam muscles (bi's, chest and the like). Make sure you get your lower back by doing deadlifts. Those are incredibly important and really good for you. Same thing as with squats though. Really make sure you keep your back straight/arched while you're doing it because if you do it wrong you can really mess yourself up.

Finally bench press is great for getting the tris and chest worked out. Everybody and their mother does them when they go to the gym and for damn good reason; it's a great exercise.

Pretty much squats+deadlifts+benchpress+subbing some kind of bis/back exercise (bent over rows, cleans, pull ups) in for deadlifts once a week is pretty much the best thing to do to get yourself started in lifting. That will help you get a base so you can go into more focused exercises. As for abs, a good rule of thumb is that situp type exercises tend to work your upper abs and leglift type exercises tend to work your lower ones. Don't worry if you don't find yourself getting that sixpack. That thing has much more to do with body type (and how think your skin is) than how ripped your abs are.

 

[ParkCungHee]

They'll make them more muscular by adding tone, but the best way to add bulk is through squats.

 

[caketastydelish]

They'll make them more muscular by adding tone, but the best way to add bulk is through squats.

Excuse me for my ignorance, but what is the difference between muscle and tone?

 

[sophie]

Excuse me for my ignorance, but what is the difference between muscle and tone?

muscle=mass tone=definition

High muscle mass tends to come through low reps and high weight, tone comes through low weight and high reps.

 

[wilycoyote]

Tone essentially means you'll lose the fat around the muscle and define the muscle better. Bulking up by adding muscles means actually growing the muscle.

 

[caketastydelish]

muscle=mass tone=definition

High muscle mass tends to come through low reps and high weight, tone comes through low weight and high reps.

So you can not have both?

 

[sophie]

So you can not have both?

You can, you just mix them up. Build mass and then define it.