You're welcome and glad you understood.

Muscle isn't as metabolically expensive as what most myth-spreaders would like you to believe. Focus on losing the fat and then you can worry about bulking up on some of the 'good weight.'

Have fun.

Nice article..more true about ladies.....our gym has no lady member....

What do you mean, more true about ladies?

How is that possible?

Quite easily by way of neurological adaptations. In laymans, your body learns to work more efficiently and effectively translating into more strength.

But, doesn't that strength have to come from somewhere? The body doesn't "learn" in the same way the mind learns. Like storing information. It learns by compensating, so I would think any increase in either endurance or strength you have to have some form of compensation. (added muscle, increased cardiovascular efficiency).

I'm no expert by an stretch, but it just makes sense to me. Is it possible while the muscles my not get bigger, they do get more dense?

OK, here's the physiology 101 for you to help you understand what's going on when someone gets stronger without getting bigger.

The weight you lift is an external stressor. When applied properly, it forces the body to adapt. Most commonly, the body adapts anatomically; increased muscle mass and the like. This is what most are familiar with. However, the body also adapts to this external stress by way of neurological adaptation. And the thing is, both forms of adaptation occur.... it's just the latter is less often talked about.

When you go to lift a weight, you're muscle responds by way of a 'message' sent from the brain. The central nervous system sends electrical impulses through the peripheral nervous system by way of motor neurons until it reaches the motor unit. The motor unit is the point where the motor neuron and muscle meet. The motor unit is classically defined as the alpha motor neuron and all the muscle fibers it innervates.

Sounds fancy, but it's not. Really, it's simply saying:

CNS ----------> Motor Unit -----------> Muscle Fibers

CNS sends impulse, impulse travels through the PNS eventually reaching the end motor neuron where said neuron links itself to the fibers comprising the muscle stimulating a muscular response (contraction).

There are a number of ways the nervous system adapts translating into increased strength. Most commonly discussed are factors such as rate coding, recruitment, and synchronisation.

We call the frequency of electrical stimulation from the CNS to the muscle rate coding. As one of the adaptations to strength training, rate coding can increase, which simply means the brain is sending more signals to the muscle per unit of time activating a response. As rate coding is increased so is muscular tension or STRENGTH.

Recruitment is similar in that each impulse will recruit more MUs as it positively adapts leading to more fibers contracting per impulse; this means more strength. A prime example is when you bring someone untrained into the gym and put them on a balanced strength training program. Strength increases drastically over the first month, but muscle mass usually doesn't change much. Untrained individuals have a hard time activating all of their muscle fibers. As they train consistently for the first few weeks, the rate of strength gain can be huge most likely due to the improved coordination of just learning how to recruit more fibers.

The list goes on and on.... but in reality, strength is a complex phenomenon. It's not just about bigger muscles moving bigger weights.

Wow! LOL, thanks for the in depth explanation, Steve! Sorry to be a pain. I get it now Recruitment of more fibers and improved coordination=more strength. Makes sense. Thanks!

Not being a pain at all. I would have explained it in more detail from the get go but I figured you weren't digging. Once it was apparent that you were (digging is a good thing btw!), I figured I'd explain.

You're welcome.

I started excersizing on the bike about a little over a month ago. I didn't do it constantly, but I got some pretty good workouts in at least 3 times a week. (I do it more often now) I just got on a scale for the first time in months one week ago. It says I have gained 15 pounds, yet my pants still fit the way they did and I don't think I look any different. Is it possible I could have gained 15 pounds of muscle from doing the bike like that? I would think maybe a pound or 2 but 15 just seems like an outrageous number. I'm being hopeful that it is muscle, but I am also willing to realise I gained 15 pounds of fat as well.

Me being a girl, could I have gained 15 pounds of muscle that quickly from just doing moderate excersize? (3 to 6 mile bikerides 3 or 4 times a week, or about 30 minutes on a stationary bike)

I thought this would be the best place to post this question. Please direct me to any stickie threads I may have missed!

Thanks,

-N-

Sounds like your scale is broke.

A female is not going to gain 15 lbs of muscle riding a bike.

Have you only been going by scale weight? Using any other metrics?

The last time I measured my waistline and weight was back in December before I moved to MN. Where I currently live there isn't a scale or any kind of tape measure. When I weighed and measured myself last Friday I was at someone elses house and decided to take advantage of it just to see where I was. The scale I did step on did look very old (1980's) but with the tape measure it showed that I lost about 2.5 inches on the waist. I thought 15 pounds was too high. I'm thinking now that the scale was way off and I'll have to double check it again when I get back home. I'll post it again in about 3 and a half weeks.

Thanks!

-N-

PS: On average, from bikeriding how many pounds could a female gain of muscle? How long would it take to gain about a pound?

A dieting female riding a bike?

Forever, lol.

Building muscle usually requires such things as positive energy balance, resistance training, etc.

Was hoping it wouldn't be that answer, hehe.

I'm also doing the ipod video's you posted on one of my threads. About 5 or 6 of them, they get my blood pumping pretty good so I'm still taking it slow!

-N-

Most people think that you need to exercise vigorous like running, doing high impact aerobics to lose weight. A friend of mine hit the gym 5 days a week for 1 hour each session. Net result - she lose 0.5 kg in 2 months only!

Why does exercise not always work? Here're 3 secrets I found out recently about exercise:

Secret #1 – Do not engage in moderate exercise. Your appetite will increase immediately after your exercise. You are not burning much fat, but burning your carbohydrates mostly. You are also building up muscles and muscles are 22% heavier.

Secret #2 – Do not engage in vigorous exercise. Your appetite will decrease immediately after, but will increase the next 3-5 days. You are burning 0% fat, and burning 100% carbohydrates!

Secret #3 – To burn those fats quickly, you should do light activity like walking, household chores, grocery shopping, carrying an infant, or even walking up stairs. Though light activity, you will lose 30-60% fat. Not bad!