AboutJohn Izzo Expertise I can help answer any questions related to muscle development, muscle activation, fat loss, core strength, balance, spinal stability, warm-up, and proper exercise progression and execution. Most answers can be found on my website: www.standAPARTfitness.com
Please do not ask for a specific workout plan. In this field, I need to SEE you and evaluate your current physical capabilities. Answering such questions without assessing your needs and goals through a consultation would be irresponsible of me. Please be clear and concise in your questions. The more info you can give me, the more specific info I can provide.
Experience John is certified as a personal trainer through the American Council on Exercise (ACE), National Academy of Sports Medicine (NASM), National Endurance Sports Trainer Association (NESTA), and the American Fitness Professionals & Associates (AFPA). He has helped countless clients lose fat, build muscle, and improve their performance through his exercise programming and potent motivational techniques. Most of all, John continues to further his knowledge by staying abreast on fitness trends and research by attending continuing education seminars and interacting with some of the brightest minds in the business.
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Expert: John Izzo Date: 7/5/2006 Subject: maintaining muscle mass
Question I'm working on burning off fat (at about 12% now, goal is to be in the single digits). Can I maintain my muscle mass by doing bodyweight exercies to failure, without losing any due to the dieting and cardio, or should I do weight training until I get my fat off? (You might ask why I don't just train with weights; it is because I much prefer high volume calisthenics over weight training.) Also, I can do about 45 pushups and about 18 pullups before I hit failure(on my initial set-the numbers drop rapidly after that), so it's not like I'm at a beginner level. My concern is about losing muscle mass to dieting and cardio; I'm not trying to gain much. Would such exercises (pullups, chinups, pushups, dips) be enough (something like 5 sets to failure with 30 seconds rest between sets)?
I know that conventional wisdom says you can't gain muscle with calisthenics, but I seen a lot about guys in SEAL training and most of them are pretty well-muscled without weight training.
Answer Steve,
You can absolutely maintain muscle mass with doing bodyweight exercsies. You are right on taregt with noticing the physiques of Navy SEALs...they have very low body fat levels and very strong bodies--not overly huge like drugged up bodybuilders. The only thing I can add without sounding like a salesperson, is to add a variety of bodyweight exercises. You have all the basics in your exercise program, but you don't have many other core exercises--including balance and power. May I suggest you take a look at my video kit, which I specialize in bodyweight exercises. You can find it at www.AbleBodiedExercise.com
Also, if bodyweight exercise ever feels like its getting too easy, I suggest you purchase a weighted vest. Good luck!
