There are two types of muscle fibers, fast-twitch and slow-twitch or TypeII and TypeI. Within the TypeII class there are fast-oxidative-glycolytic TypeIIa and fast-glycolytic TypeIIb fibers. Contrary to what some people believe, both exert the same amount of force, it is simply the rate at which they do so that varies.

TypeIIb fibers, as their name implies, are primarily anaerobic by nature possessing larger stores of glycogen and the enzymes necessary for anaerobic respiration, meaning they operate without oxygen. Adding to their architecture they have few mitochondria, the primary structure that is utilized for aerobic respiration. TypeIIa fibers on the other hand possess the enzymes necessary for anaerobic respiration and glycogen stores, along with oxidative enzymes and more mitochondria. Think of them as a hybrid fast-twitch slow-twitch fiber that can still exert maximum force as fast as the fast-glycolytic fibers. This characteristic of the TypeIIa fibers means they will out endure their TypeIIb counterpart.

Sprinters rely on these fast-twitch muscles to explode with every foot strike, batters to engage their shoulders and forearms instantaneously and basketball players to explode with their quadriceps calves and hamstrings into the air for a rebound or to slam it. So what is the deal with slow-twitch fibers.

Slow-twitch or TypeI fibers are what keep a marathon runner going, or a triathlete on his feet. They sacrifice contractile speed for long term endurance by having a complex network of capillaries and vast quantities of mitochondria within their structure to facilitate aerobic respiration, which will always out endure the utilization of glycogen stores which deplete quickly (more on glycogen utilization later). The capillaries that entangle these fibers ensure a steady supply of nutrients to the mitochondria, the same way a steady flow of fuel will keep your vehicle going. Which type of muscle fiber do I want then? Well unfortunately you do not have much say in the matter.

Your genetics determines your muscle fiber composition for the most part. It has been shown though that after years of training, and yes I do mean years, TypeIIb fibers can transition to TypeIIa fibers. Actually biopsies of some elite athletes show that after many years of training, they possess almost no TypeIIb fibers, meaning there is hope for creating a more elite YOU. Dedication to your training regimen is what is going to decide how successful this recruitment is. Stick to the explosive movements, your clean press, power cleans, jump squats and high pulls. Or on your normal exercises such as bench, uses intervals like 3-2-1. What this means is that when you are bringing the weight down to your chest take three seconds, so slow controlled movement, then hold for two seconds and explode up. There will be a detailed article on Explosive Strength regimens here soon.

Still confused? Think of it this way, birds legs, take a thigh for example are darker slow twitch fibers. They stand around and walk all day so they need these muscles to last. Their wings, are white meat, fast-twitch, ready to get them airborne if farmer john comes around looking for dinner. With a proper routine, you too can train to be explosive, increasing your overall athleticism dramatically. Jumping higher, running faster, and being able to be quicker in all movements just gives you an edge that pure bulk does not. So examine your routine, mix it up every so often and train to be explosive. Plyometrics are a great way to train explosive movements, refer to the playlist here for great plyometric exercises.

Until next time.

What makes breakfast important is that it provides our bodies with fuel for the rest of the day, if the meal is balanced in protein, carbs and fat, curbs our appetite reducing the risk of overeating later and improves our concentration and focus. Some people tend to think that they do not have the time to eat breakfast. Just like those that believe that they cannot workout without a gym membership, this is nonsense.

You can make a quick breakfast in under five minutes with the most basic of food items. For example, you can buy a bottle of egg whites, some bell peppers, pre-sliced mushrooms and turkey or chicken slices all for under 10 dollars and it should last about a week for making egg white omelets every day. All you have to do is heat a skillet add  the egg whites and throw in the ingredients. Finish it off with Soy Milk, grapefruit juice (not from concentrate), orange juice, or good ole milk. That would make for an excellent breakfast in under 8 minutes.

Avoid the pop tarts, frozen meals with obscene amounts of sodium and ultra sugary cereals (cereals like Special K, Wheaties, Cheerios, Fiber One etc) are all fine when paired with something like a banana and juice. And again, avoid at all costs, not eating breakfast at all!

If you skip on breakfast, there is a very likely chance that later in the day you are going to be starved and thus binge eat. This might satisfy your hunger but it will likely involve eating a more unhealthy array of foods unless you had prepared before hand and brought something from home or selected a healthy food alternative. Also you will likely feel tired and run down throughout the day, having to resort to energy supplements such as caffeinated products or energy drinks like Red Bull to keep you going.

Future posts will include links to recipes but for now fitbuff has 7 simple selections to try tomorrow! The video below is my latest find, and let me say it is absolutely delicious, simple and fast.

Breakfast: It Gives You Wings