Muscles: they do the body good Published Nov. 3, 2010 By Airman 1st Class Jessica McConnell Minot Air Force Base Public Affairs MINOT AIR FORCE BASE, N.D. -- People lift weights for many reasons: a faster metabolism, better bone density, athleticism and stress relief. Air Force Global Strike Command Airmen may even be lifting weights to improve their strength to score higher on fitness tests. Whatever a person's reason for weight lifting might be, health officials say it's important to research and have a plan before getting started. Before starting on a plan, a person needs to know where they are and where they want to be, said 1st Lieutenant Michael Tuchscherer, a 740th Missile Squadron missile combat crew commander and four-time national powerlifting champion. Getting started is all about sticking to the basics, said Lieutenant Tuchscherer. "Don't worry too much about really advanced programs or special supplements," he said. "If just beginning, the best way to make progress and ensure long term gains is to use multi-joint exercises, eat plenty of good quality food and find some measure of progress that is enjoyable for that individual." Ms. Diane Siveny, the health and wellness center administrator and self-claimed temporarily retired powerlifter, said it may be a better idea for some to focus on getting stronger rather than bigger. Ms. Siveny has competed at world level a total of 12 times, tying for gold in one of those competitions. "It's better to set goals for muscle strength because size is primarily genetic," she said. "Strength is easier to measure and improves self confidence. If the body doesn't develop bigger muscles, people are more apt to get frustrated and give up." Repetitions and the amount of weight used are dependent on the individual, said Lieutenant Tuchscherer. "If trying to gain muscle, keep the repetitions between three and 20," he said. "That's a huge range, but that's good. Mix it up. Some weeks focus on lower repetitions and higher repetitions on other weeks. If the goal is muscle gain but a person is doing more than 15 repetitions on a regular basis, the weight probably isn't heavy enough." Ms. Siveny recommends beginners start with machines as they can teach proper form. When ready, she recommends to progress to free weights, as they require the use of stabilizer muscles and are good for strengthening the core as well. There is a common misconception that cardiovascular fitness will eat up muscle, said Lieutenant Tuchscherer. But he says that's not true. "Since the body doesn't like to be out of balance, if the cardiovascular system is out of shape, it can limit muscle gain due to an inability for the body to supply oxygen to tissues," he said. "There is no reason a person can't train for the one and a half mile run two to three times a week without compromising muscle gain. It may even help." And, he said, gaining muscle mass it doesn't necessarily mean heavy workouts at the gym seven days a week. "For lifting, I'd say almost everyone can get done what needs to be done by lifting three times a week," said Lieutenant Tuchscherer. He also recommends beginner and intermediate lifters do full body lifting sessions each time they work out as opposed to working on separate muscle groups on alternating days. "If beginning or at the intermediate level, research shows people get better results from training a muscle group more frequently," he said. While many might want quick results, just like weight loss, the slower the weight gain the better, said the lieutenant. "Don't be afraid to gain weight slowly," he said. "A pound every couple weeks is fine. It's slow going, but that's the nature of human physiology. That way, a person can also manage to gain more lean muscle than fat. Ten to 12 pounds of lean muscle gained in a year of hard work may not sound like much, but it will be a night and day difference for most people's physiques." Experts say eating is another important component in gaining muscle. "Emphasizing protein is certainly desirable," he said. "The biggest thing is to make sure to take in enough calories and keeping those calories clean. Try to avoid excessive processed or refined foods in general." Ms. Siveny recommends eating frequently and to make sure and consume approximately one gram of protein for every half pound of lean muscle mass, which one could find out by scheduling an appointment with the health and wellness center. The use of supplements is highly subjective, depending on the person asked. If used, Lieutenant Tuchscherer said supplements should only be used to supplement good diet and exercise. "If the diet is bad and training is inconsistent, all the super powder in the world won't help," he said. There are a few obstacles weight lifters are bound to run into, he continued. "People might be tempted to skip training sessions or to cheat on their diet," he added. "Sometimes people will work really hard and won't see any results. Mentally, a person needs to be committed to their goals. Know that setbacks happen and be prepared to take stock and attack again." He said often, when a setback occurs, a person may be doing something wrong. "Studying and pursuing knowledge is the best way to figure it out," said Lieutenant Tuchscherer. Ms. Siveny also noted the amount of time spent training to be another obstacle weight lifters will run into. "A person's peers, family and work schedule all have a big influence," she said. "It is time consuming, and it can interfere with other obligations, but a person has to make a choice to be healthy." Whether to improve results on the physical fitness test or to improve overall fitness and appearance, lifting weights is a recognized component of an overall healthy lifestyle. As with all fitness programs, research and knowledge are the keys to success. Lieutenant Tuchscherer noted that gaining muscle is as complicated as a person makes it, but generally, increased strength is the result of proper training and eating well. "This is a long process and there is always something else to learn. I would say that if this is important to someone, they should seek out information and learn about it." [Editors note: This story is part of an ongoing series highlighting the many tools available for Airmen to maintain healthy, active lives.]