First off, you want to use a system for properly and safely progressing to your goals,
by using a integrating training methods. What i am suggesting is to combine
STRENGTH, POWER, and STABILIZATION. The strength phase is focused on
enhancing stabilization, endurance, prime mover strength simultaneously,
and yes increasing muscle size. The Power phase is to target forms of training
that are necessary for maximal force. The Stabilization phase is to address
muscular imbalances and to improve the stabilization of your joints and your
overall posture.The botton line is, if you want you body to be in balance you
must combine all three of these PHASES.
THE EFFECTS OF EXERCISE
Research has stated that testosterone and growth hormone levels increase after strength
training with moderate to vigorous aerobic exercise. A similar pattern also seems to surmount
for cortisol. Cortisol in the bloodstream is often taken to be indicative of overtraining.
However, cortisol is a necessary part of maintaining energy levels during normal exercise activity
and can even facilitate recovery and repair during the postexercise period.
TESTOSTERONE and ESTROGEN
Testosterone is produced in males and in small amounts in the ovaries and adrenal glands
of females. Males produce up to 10 time more testosterone than females and this primarily
responsible for the development of the male secondary sexual characteristics, such as facial
and body hair and greater muscle mass. Estrogen is produced primarily in the ovaries in the
female, with small amounts produced in the adrenals in males.
Women of reproductive age have significantly higher levels of estrogen than males, which
gives rise to female secondary sexual characteristics such as breast development and
regulation of the menstrual cycle. For both males and females, however, testosterone plays
a fundamental role in the growth and repair of tissue. Raised levels of testosterone are indicative
of an anabolic training status (tissue-building). Estrogen has many functions, but in particular has
an influence on fat deposition around the hips, buttocks, and thighs.
FUEL FOR ENERGY
Our bodies need a constant supply of energy to function properly to maintain health and internal
balance. The food we eat is what provides our cells with the needed energy to survive and function
properly. Before food can become a usable form of energy, it has to be converted into smaller units
called substrates, including carbohydrates, proteins, and fats. The energy stored in these substrate
molecules is then chemicallky released in cells and stored in the form of a high-energy compound
called ATP. The main sources of chemical energy for most oganisms are carbohydrates, fats, and protein.
Exercise metabolism refers to the examination of bioenergetics as it relates to the unique physiologic changes
and demands placed on the body during exercise.