There was a point in my life when I was overweight. At that weight, I was still able to play basketball and run many miles without any issues. I knew I was strong and athletic, but I was still fat nonetheless. So one day I decided to lose fat by going on a cut. It shouldn’t be too hard right? All I have to do is do cardio, eat less, and I should be there in no time. Boy, was I WRONG. I ended up being flabby skinny and ended up losing a bunch of my hard earned muscles.

I then decided that I wanted to gain muscle, so I started amping up the lifting and started eating more. Guess what happened. I was fat and athletic again. At which point I thought, “WTF? There must be something I didn’t know.”

Of course there were many things I didn’t know at the time about fitness but one important one was:

Nutrition Partitioning

Favorable nutrition partitioning is the idea that you want the nutrients you eat to go fuel your muscles instead of being stored in your adipose tissues as fat cells. So it sounds like the key to nutrition partition is to control where the nutrients go, right? Yup! That’s correct!

So how do I control where the nutrients go? By controlling your Lipoprotein Lipase (LPL) activities in certain areas of your body.

Lipoprotein Lipase (LPL)

Lipoprotein lipase is an enzyme responsible for hydrolyzing triglycerides in lipoproteins into two free fatty acids and one monoacylglycerol molecule. [1]

There is a lot of biochemistry involved here, but I’m going to keep it short by going over just the part that matters to us fitness enthusiasts.

LPL is widely distributed in the adipose tissues (this is the stuff you want to shrink), heart, skeletal tissues (this is the stuff you want to retain or grow), and lactic mammary glands.

Wherever there is high LPL activity, that’s where triglycerides will get broken down into fatty acids and:

• If the fatty acids are floating around in the adipose tissues, there is a chance that they will get stored. (DO NOT WANT)
• If the fatty acids are floating around in the skeletal muscle tissues, there is a greater chance that the fatty acids will get used up for energy. [2]

How to Control LPL to Get Me Ripped?

So you’ll want your LPL activity to be high in your skeletal muscle tissues and low in your adipose tissues to make body recomposition easier. Here’s how you can manipulate your LPL activity levels in these areas.

There are many benefits to circuit training. It is fun, can be performed alone or in groups, allows for a large variety of exercises/movements, is a great way to get a whole-body workout, and can expedite any training session! Most importantly, circuit training exercise routines are functional, as they target both our aerobic and anaerobic metabolic systems.

Energy Metabolism 101

When we train, our bodies function along a continuum of aerobic and anaerobic metabolism. (There is a third primary pathway, the creatine-phosphate system, but we will not discuss that here). Generally, aerobic metabolism supplies most of our ATP for long duration, low intensity activities. This is because the body has enough time to transport oxygen to the working muscles (hence aerobic). In aerobic metabolism fats, carbohydrates, and, to a very small extent, proteins, are converted to ATP to meet the energy demands of the activity. As the intensity of an activity increases, and the amount of oxygen available is no longer sufficient to sustain aerobic metabolism, there is a shift to anaerobic metabolism. Carbohydrates are the sole source of ATP production under anaerobic metabolism, and lactic acid is the by-product (lactic acid causes muscle fatigue and soreness). We are never using just one metabolic pathway or the other. Rather we are using different proportions of each pathway depending on the intensity and duration of each activity.

Life demands a balance between these two systems. Circuit training targets each metabolic pathway through the principle of ‘active rest’. Each exercise in a circuit targets a different muscle group or movement, allowing certain muscle groups to rest while others are working. This type of training favors anaerobic metabolism in the working muscle groups while the entire system is stressed continuously, integrating aerobic metabolism. Because of its ability to trigger aerobic metabolism and anaerobic metabolism at the same time, circuit training is often used to supplement a weight loss exercise routine. Some personal trainers even recommend circuit training as exercise routines for women who want to tone up their shape.

HOW TO CIRCUIT TRAIN?

Circuit training is easy to do, and can be done anywhere. Here are some things to consider when setting up your circuit:

• Warm-up: this should be low-intensity and gradual, 5-10 minutes; include activities such as jogging or gentle stretching.  A proper warm-up increases blood flow to working muscles, increases elasticity in those muscles, and ‘primes’ the body for physical activity.
• Available resources: do you have access to equipment at a gym, or do you simply have your body-weight?  Either way, you can create a circuit!. A gym workout routine is preferred over a body-weight workout routine because the more equipment you have access too, the greater the potential variety for your circuits.
• Exercise stations: once you know what resources you have available to you, choose exercises that target large muscle groups, such as push-ups or squats.  Try to pick exercises that target different muscle groups to add variety.  Each exercise chosen will be considered a station.  See sample circuit below for an example.
• Circuit progression: here are two options for progressing through your cicuit:

1. By repetition: decide to perform a certain number of repetitions at each station before moving to the next one (for example; 10 repetitions at each station).
2. By time: decide to remain at each station for a specified duration (for example; 30 seconds at each station).  For group circuit training, this method generally works better.

• Rest time: remember to move from one station to the other without a rest.  This allows for ‘active rest’ and combined emphasis on the aerobic and anaerobic metabolic systems.  However, after completing the entire circuit (every station), it is a good idea to take a break.  Recommendations for rest durations vary, but rest at least one or two minutes.
• Circuit repetitions: decide how many time you are going to complete the circuit.
• Cool-down: take 5-10 minutes to jog, walk, or stretch to get your heart rate back down to baseline.

SAMPLE CIRCUIT

1. Station 1: push-ups (targets chest, arms, core)
2. Station 2: free squats (targets legs in sagital plane, core)
3. Station 3: side planks with leg lift (targets core and hip stability/strength)
4. Station 4: pull-ups (targets upper back, arms, core)
5. Station 5: lateral lunges (targets legs with lateral movement, core)
6. Station 6: jump rope (mild plyometric-type activity; agility training targeting quickness)

For Medium Intensity = Spend 45 seconds at each station > Rest 2 minutes after circuit completion > Repeat circuit 5 times

Other Recommendations

• Remember to emphasize different muscle groups at each exercise station in order get the best whole-body workout you can.  Also, feel free to integrate different techniques such as plyometrics, pilates, or yoga postures at the different stations. With enough variation, your daily exercise routine can just be a bunch of different circuit training routines.
• Start slow!  If you are new to working out, don’t overdo it.  For example: set up 4 exercise stations, spend 30 seconds at each station, and repeat the circuit 3 times with a 5 minute rest between circuit repetitions.
• Keep track of your progress
• For aerobic and resistance training guidelines, read this article!
• Make sure you have some whey protein readily available for post-workout recovery protein shakes.
• For people with an aggressive weight loss goal, check out how to lose weight fast by adding the right supplements to your circuit training.

There is somewhere around 640 skeletal muscles in the human body.  Skeletal muscle is a complex network of muscle fibers, connective tissue, nervous tissue, and blood vessels.  The connective tissue forms a framework of support by surrounding individual muscle fibers, bundles of muscle fibers (called fascicles), and finally the individual muscles that are made up of these fascicles.  Another type of connective tissue, called fascia, plays an integral role in how muscle functions.  Deep fascia separates neighboring muscles from one another and allows for these muscles to glide smoothly past one another as they contract.  Superficial fascia separates muscle from the overlying skin, and also allows for smooth movement of contracting muscle.  Dysfunctional fascia can increase the likelihood of suffering a muscle strain.

Each muscle fiber  is composed of many sarcomeres, which are the contractile units of the muscle.  When a muscle contracts, tension is created in these sarcomeres and this tension is controlled by the Central Nervous System. Muscle strength is affected by the number of sarcomeres present in a muscle, as well as by neural recruitment of muscle cells.  Muscle length is also a byproduct of the number of sarcomeres, with an increased number of sarcomeres in alignment corresponding to increased muscle length.  Muscle strength and length imbalances can increase the likelihood of suffering a muscle strain.

Factors That Increase the Likelihood of  Suffering a Muscle Strain

A muscle strain is defined as damage to some part of the contractile unit caused by overuse (chronic injury) or overstress (acute injury).  Strains can be graded as mild, moderate, or severe.  Several factors contributing to muscle strains were mentioned under The Anatomy above.  Here is a list of the aforementioned and some additional causes:

• Dysfunctional joints above or below the injured area: if motion is limited in one area, the body will compensate and increase the demand on adjacent structures and tissues
• Dysfunctional fascia: if the fascia does not allow for smooth sliding and gliding between neighboring muscles and other structures, adhesions and scar tissue can develop
• Poor flexibility: this can be due to muscle length or fascial adhesions (scar tissue)
• Overstretching: stretching a muscle beyond its ability to recoil and return to its resting length
• Muscle strength imbalances: strength differences between muscles or muscle groups that are meant to oppose and control one another’s movement

There are other factors that can contribute to or increase the likelihood of a muscle strain, but we will focus on these five as we discuss both the rehabilitation and prevention of muscle strains.

Signs and Symptoms of a Muscle Strain

Common signs and symptoms of a muscle strain include:

• Sometimes an audible ‘POP’ is heard
• Localized pain at the site of the tear
• Stiffness
• Pain with stretching of the injured muscle
• Pain with contraction of the injured muscle
• Swelling
• Bruising

Rehabilitation Guidelines

If you have suffered a muscle strain, the general R.I.C.E. rules apply:

• Rest: take it easy
• Ice: ice no more than 15-20 minutes with at least an hour between applications
• Compression: use an ACE wrap or compression sleeve; don’t compress too tightly
• Elevation: keep the injured muscle above heart level

There are 3 phases of healing, each with different goals for rehabilitation:

Inflammatory Phase (Acute): This phase can last from 0-5 days, but generally inflammation begins to decrease after 48-72 hours post-injury.  Follow these guidelines:

• R.I.C.E.
• Range of Motion: perform gentle movements, but not to the point to pain
• Gentle stretching: not to the point of pain
• Decrease physical or recreational activity: to prevent further injury

Subacute Phase: This phase generally lasts between 5-21 days post-injury, but is variable depending on the severity of the injury.  During this phase muscle fibers are regenerating and being laid down randomly within the muscle.  It is important to gradually resume activity during this phase to help realign the new muscle fibers into an efficient position.  Follow these guildelines:

• Stretching, with increased intensity:  perform 3 sets of 30 second holds when stretching
• Massage: helps to realign new muscle fibers and free up fascial adhesions
• Gradually resume resistance training: this will also help to realign muscle fibers, as well as increase strength
• See a Physical Therapist: they can help address factors that may have contributed to the strain, such as spine mobility, pelvis mobility, inefficient muscle recruitment patterns, etc…

Maturation Phase (Recovery): This phase can last up to 6 months post-injury for the most severe cases.  This phase should consist of the following components:

• Resistance training with increase intensity: increase intensity slow and steady
• Endurance training: emphasize muscle strength and endurance
• Aerobic/Cardiovascular conditioning: don’t forget this!
• Balance and Proprioceptive training: this could be another reason why the strain occurred in the first place
• Agility training: quick movements and plyometrics.  This should be towards the end of rehabilitation

For resistance training and aerobic training guidelines, read this article!

Muscle Strain Prevention:

Based upon the predisposing factors and the rehabilitation guidelines we can formulate some key concepts to help prevent muscle strains from occurring.  Follow these five guidelines:

• Increase flexibility: Stretching all major muscle groups before and after a workout is a great idea.  Hold all stretches for 30 seconds.  Don’t stretch to the point of pain.  Beginning a Yoga program would be a great idea, but start easy and take it slow.
• Increase soft tissue mobility: This is a fancy way of saying, “get rid of the scar tissue and adhesions in and between your muscles”.  Remember the fascia that we’ve talked a little bit about?  Sometimes stretching isn’t enough.  A good physical therapist or masseuse can help you here!
• Correct strength imbalances: don’t ignore muscle groups.  For example, work your quads and your hamstrings, your triceps and your biceps, your low back and your abs, etc…  Strength imbalance not only can predispose you to a muscle strain, but possible worse!
• Work concentric and eccentric contractions: A concentric contraction means that the muscle is shortening as it is contracting.  An eccentric contraction is the opposite; the muscle lengthens as it contracts.  The easiest example to visualize this is a biceps curl.  As the weight comes up the biceps is contracting and shortening (concentric contraction).  As the weight is relaxed to its resting position, the muscle is still contracting as it is lengthening (eccentric contraction).  MOST MUSCLE STRAINS OCCUR DURING ECCENTRIC CONTRACTIONS!  You can integrate eccentric training into every exercise.  For example, when you squat, squat slowly down to your end position (controlling the eccentric contraction) and then push up.  When you bench press, lower the bar slowly (controlling the eccentric contraction) and then push up.
• See a good physical therapist, chiropractor or osteopath: they can make sure that you are moving efficiently, and eliminating extra, unnecessary demands on your muscles.

Aerobic Training

Aerobic Training has many benefits, including weight loss, increased stamina, and decreased risk of heart disease and other chronic health conditions. Aerobic training is also the core of many exercise routines for women as many women prefer fat burning over muscle building.

Generally, aerobic training should be performed at a level between 60% and 90% of your heart rate maximum (HR max).  Although not  as accurate as an exercise stress test, a simple way to estimate your HR max is to use the formula: 220 – your age.  For example, if you are 30, your HR max is 220 – 30 = 190 beats per minute (bpm).  So your desirable HR range for aerobic training would be 114 (60%) – 171 (90%).  The duration and intensity of your workout are inversely related.  If you are working out at 60% – 70% of your HR max, aim for a duration of 20 – 30 minutes.  If you are working out at 80% – 90% of your HR max, 15 minutes may suffice.  The American Heart Association recommends 30 minutes of moderate intensity aerobic exercise most days of the week.  The American College of Sports Medicine recommends aerobic exercise at 65% – 90% HR max for 20 – 60 continuous minutes 3 – 5 days per week.

Aerobic Guidelines

• Intensity: 60% – 90% HR max
• Duration: 20 – 30 minutes
• Frequency: 3 – 4 days per week
• Tips: Include exercises that involve large muscle groups, such as walking, jogging, running, biking, swimming, circuit training, etc.  Begin your workout with a 10 minute warm-up  and end with a 10 minute cool-down.

Resistance Training

Some common goals for resistance training are to build strength/size, endurance/tone, and power.  The guidelines for resistance training are based on your 1-repetition maximum (1 RM).  This simply means the total amount of weight that you can lift once (for each particular lift, such as bench press, squat, curls, etc.).  This can be determined directly through testing, or it can be estimated from the number of times you are able to lift a lighter weight.  To estimate your 1 RM, click here.

Resistance Guidelines

• Intensity: this is dependent upon your goal.  Recommended numbers of sets and repetitions are provided for your specific 1 RM.
• Strength/Size: 3 sets of 11 repetitions at 80% 1 RM with 2 – 3 minute rest between sets.
• Endurance/Tone: 3 sets of 24 – 30 repetitions at 60% 1 RM with 1 – 2 minute rest between sets.
• Power: Power = force (% 1 RM) x distance / time.  Based on this formula, increase % 1 RM OR increase the speed of the lift (decrease time) to increase power.  3 sets of 3 – 5 repetitions at >80% 1 RM with 3 – 5 minute rest between sets.
• Frequency: at least 2 – 3 days per week
• Tips: Circuit training is effective in gaining strength and increasing aerobic capacity.  For example, performing bench press, squats, lat pulldowns, hamstring curls, military press, and lunges in sequence allows you to rest one muscle while working another.  This is considered “active” rest.  It is also a great way to expedite a workout if you are in a hurry.  Begin your workout with a 10 minute warm-up  and end with a 10 minute cool-down.

THINGS TO CONSIDER BEFORE BEGINNING YOUR WORKOUT:

• Your training goal: Your body will adapt to the specific demand you place on it.
• Your age and health conditions: Consult a doctor if you are beginning an exercise program.
• Your experience with exercise: If you aren’t familiar with something, be cautious and consult a physical therapist or personal trainer for advice.
• Your safety: When training, start small and increase as you are able.  Remember the need to build a baseline before beginning more advanced activities such as plyometrics.  Always use a spotter when lifting weights.
• The stability demands of the exercise: For example, using free weights requires more stability than weight machines and, therefore, is more advanced.
• Different modes of exercising: Balancing your aerobic and resistance workouts with yoga, pilates, stretching, etc. is a great way to cross-train and maintain fitness.
• Technique: This is crucial to all aspects of training, including running.  If you are doing yoga, pilates, or weight training with incorrect form, you may be doing more harm than good.  If you have questions, ask a physical therapist or qualified personal trainer (or yoga/pilates specialist) for advice.  One-on-one training is the best way to learn correct technique.
• Recovery: Make sure you have some whey protein available for post workout recovery protein shakes.
• Supplements: If your goal is to lose fat, you should look into alternatives to the ECA stack to help jumpstart your goal..

Most importantly, HAVE FUN.  If you are enjoying your workouts, you are more likely to adhere to your exercise program and experience the benefits. If you are new to working out, try using music to compliment your beginner workout routine. It will help you ease your way into a regular exercise routine.