Super Hero or Super Impossible?

“The recent spate of superhero movies has inspired me to hit the gym. What does it take to get beefed up like Captain America?”

(Ryan) Until they actually invent some fancy machine and super serum it’s not likely that the average individual can bulk up to Captain America proportions—well, at least not without a significant amount of work. Before we get into the nitty gritty of building a brick house body, perhaps you’d be interested in insights from the superheroes themselves. First, the almighty Thor, aka Chris Helmsworth speaks about how he put on 20 pounds of muscle: “It was purely eating, eating, eating, working out and working out, trying to sleep as much as you can — that's the other third of the equation. The eating was the biggest thing; chicken breasts and protein shakes, boiled chicken . . . clean meats, the right carbs. Sickly stuff." Sounds like quite the commitment.

And what about the workout? "We did two hours a day, and it was brutal. I usually like working out,” says Captain America’s Chris Evans. "This was different. I'd walk out and I'd be like, 'I need to vomit. I hate this trainer. I hate this movie. I want to go to sleep for a week.' It was just relentless.” Sound fun? How about manageable? I’m guessing a “no” to both.

These actors get paid multiple millions of dollars to get camera ready. Talk about extrinsic motivation! But the hard truth is that these programs are nearly impossible to maintain. You don’t get a social life; you don’t get to enjoy beer; and you certainly don’t get a cheat meal.

However, there are some tips that you can take from Evans and Helmsworth. First: eat, and eat a lot. But be sure that the foods you consume are clean and nutrient dense, and include healthy fats in your diet such as those that come from avocado or almonds. Second: sleep at least 7 hours per day, and be to bed before 10PM. Experts believe that muscle growth begins around 10PM each night. Third: lift heavy weights. But don’t necessarily aim for repetitions. Attempt to repeatedly hit muscle fatigue using compound movements. 

(Carrie) Before I jump into the science, let me just throw out a little female perspective here. Yes, we women like to look at hard, chiseled bodies…and may even occasionally drool over one (hey, a little eye candy never hurt anyone). However, one thing that really doesn’t turn us on is vanity, and the body-builder-type guys I know spend a lot of time looking in the mirror. They also spend a lot of time working out, sometimes missing out on quality time with family and friends to cuddle up with the iron. Then there’s the dieting, the tanning, the pouring over body-building magazines… And I won’t even mention the gas that often comes with eating all that protein. Okay, maybe I just did. But really, if this lifestyle sounds like it’s worth it to you, then I say go for it. Like I said before about eye candy… 

Regarding the science of getting big, take Ryan’s advice. You’ll also get your healthy fats from fish, such as tuna and salmon, which also happen to be good sources of protein. And yes, sleep! Your body produces more melatonin, necessary for sleep, when it’s dark, so make your bedroom as dark as possible: shut off the TV and computer, close the shades, and turn your digital clock away from you. White noise, such as a fan running, can also promote better sleep. And in case you’re wondering, compound exercises are multi-joint movements that work several muscles at once, such as squats and push-ups. 

Big Boobs or Banish the Belly?

Q: “I’ve recently gained about five pounds, all of which seems to have landed in my gut and my boobs. How can I lose the weight in my gut without losing my boobs?!”

A: (Carrie) Ha! Welcome to womanhood! This seems to be one of those age-old conundrums that many women struggle with, myself included. Pretty much the only way to keep your “girls” as is, is to visit the plastic surgeon, then lose the weight. Just remember…strengthening your pecs (chest muscles) will not give you bigger boobs, and doing sit-ups will not burn fat around your middle. Breast tissue is made up of fat and glands, not muscle. However, you can give the girls a little lift by strengthening the chest muscles, especially the upper pecs (trust me on this one…I’ve got like five years total of breastfeeding on my ladies…they should be hanging to my knees…). As for burning that fat off, your body will decide what goes, usually according to a “last hired, first fired” sort of arrangement. So if these five pounds mostly went to your gut and bust, that’s where you’re likely to lose them first. Cardio and strength training (and of course, making healthy food choices) will help you lose the fat, but keep and build sexy muscle. After all, a strong, confident body and attitude are sexier than a voluptuous bust size alone. Right, Ryan?

A: (Ryan) The first question that comes to mind is, what’s more important, bountiful breasts or a barely-there belly? Unfortunately, as Carrie says, it may not be possible to have both. A lot of where your body stores fat has to do with genetics which is why some top-heavy women can get away with having a teeny tummy. But there are ways to get that instant lift and tuck without restrictive diets, hardcore workouts or surgical enhancements. The simplest method for keeping the ladies perky while shrinking the belly is to improve your posture. First, exercises that strengthen and tighten mid- to upper-back muscles—such as pulling movements like rows--will help pull the shoulders back and down. This will cause your chest to rise a bit, giving the impression of bigger breasts. When it comes to that spillage around the middle, a simple technique called pelvic tucking can give the impression of a tighter tummy. Simply draw in, or “brace” the abdominal wall while gently squeezing the butt muscles and watch your belly shrink. Beyond that, take Carrie’s advice for lasting improvements.

Welcome!

Okay, this is really just a test post as Ryan and I get this thing up and running, but while you're here...we're looking for your health and fitness questions, so feel free to hit us up at shesfit.hesfit@gmail.com and let us know what's on your mind!