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Bio5 Writing Assignment 4/25/06 Protein Muscle Building and Diet Is how much muscle people develop determined genetically rather than through exercise? Genetics has a great deal to do with this. When I came to the U.S. for the first time, I felt that American people were really big. Compared with Asian people, American people are genetically tall and thick, and Asian people are usually short and thin. Growth hormone effects this growth. People make their bodies bigger and less fat for some reasons such as looking sexy or keeping physical health. Even though most Japanese girls dislike muscle-bound people, over weight people are usually commonly disliked in most parts of the world. After I entered COS, I planned to take the physical education class to build some muscle because I thought I was too thin and weak. I went to the weight training room for some exercise. I tried some training with the training machines, and I developed muscle soreness, but I did not gain much weight or muscle as I had expected. For this assignment, I learned how to build muscle effectively. The most effective way is to train a lot and take protein; moreover, muscle building with protein use has some other positive effects. First, I planned to build muscle in my chest and shoulders. I was concerned that I would lose flexibility by building muscle. Because I am a BMX rider, I do not want to lose my flexibility and balance. After I considered, I decided to make some muscle for biceps, triceps, chest, abs, back, and shoulders and lose as much fat as possible. I exercised without taking protein in order to build muscle. The day after the first exercise, I got a little muscle soreness, and I believed that my body was gaining muscle right away. Even though I had kept training those parts for 4 weeks of every other day, except weekends, I did not gain much muscle and strength. I searched for some advice on the Internet. In the same time, one of my friends told me to do more concentrated training and take protein. For instance, doing more sets of the same type of training such as chest presses and triceps extensions and leave some other parts for the next day. Each time, I had taken the protein after the workout, and I gained eight pounds by one week training. Next, I wanted to be able to run not faster, but longer. I walked, jogged, and ran after the weight training to burn fat. My research informed me some interesting stories about Type I and Type II muscle fibers. Basically, they are muscles fibers that have opposite characteristics. Type I muscle is slow twitch, and Type II muscle is fast twitch. The principal difference is force and endurance. Type I has less force and more endurance than Type II, and Type II has more force but less endurance. Which kinds of muscle we can develop depends on genetics, but there is still some hope. For example, short distance runners commonly have Type II muscle, and long distance runners have Type I muscle. By that information, my workout plan is made. I want Type II muscle for chest, biceps, triceps, and shoulders, so I take less time for one set and full power use. For legs, I wanted Type I muscle, so my running plan takes at least 30 minutes to finish. For abs and back, I wanted the Type II b, which is a kind of muscle between Type I and Type II. My schedules for abs and back extensions are with a small barbell such as 30 pounds for 30 repetitions for abs, and 50 repetitions for my back muscles some day. This difference in number is because the back is 0.6 times harder to make muscle than the abs. Another day, I extended as many times as I could without a barbell for both abs and back. Finally, I started thinking about burning fat. The fat is fuel for making ATP to keep our body moving. Compared with glucose, scientists say that fat is a more efficient store of energy. In fact, one molecule of glucose can make 36 ATP from both Krebs cycle and Glycolysis, but one fat can make approximately 400 ATP. To transform the fat into ATP, the human body uses β-oxidation. One fat is composed of three palmitin acids, and each of them can make 130 ATP. The fat is a longer burning fuel than the glucose for our body; in other words, burning fat is harder. Protein is good for the diet because it speeds up the burning of fat. I asked a guy who is majoring in biochemistry about the best way to lose fat. He told me to keep running in the same pace at least 15 minutes because after the 15 minutes, our bodies start losing the fat. Unfortunately, I have no tool to weigh how much fat I burned. Through this entire project, I gained 10 pounds by 3 weeks of protein training. In addition, I found that whey protein is also good for improving body health. This helps muscle building, and fat burning. Moreover, this protein keeps our body really healthy, for example raising the immune response and activating antioxidant power. Even though protein is the most efficient substance for building muscle, the most important thing is to stick to the training plan for a long time.