Category: Gaining Muscle

Training calisthenics

Many people are putting off the art and science of calisthenics. These are the so-called weight-lifting loyalists. These people are trashing calisthenics as much as they can. However, is it really the case that calisthenics is bad? We don’t think so. Below you will learn how to train calisthenics properly and get stronger.

The basic exercises

There are a handful of callisthenics exercises that you should perform in order to maintain and improve your fitness. Do you care to guess what they are? Well, doing push-ups, pull-ups, and bodyweight squats are sure to bring your body to strength. Things can’t be so simple, can’t they? Well, for the most part, they are indeed this simple.

You need a pushing motion, a pulling motion, and a “standing up” motion. This will work the corresponding muscles. Many people make the mistake of doing only pushing motions. They don’t do nearly enough pulling motions. True to the case – the pull-ups are comparatively harder than the push-ups. However, you mustn’t forget about the importance of the pulling motions. Otherwise, you will get hunched over – like every bodybuilder that only does hard bench presses.


The importance of form

Not so fast. You thought that only doing this exercise will keep you fit? Fat chance. You will also need to learn about the importance of proper form. You can’t arch your back doing push-ups – and you can’t cheat at the pull-ups. A clear pull-up starts from the position where your arms are fully extended at the elbows. Then you rise all the way to the top – clearing the bar with your chin. You hold the position there for a second, and then slowly come back down. Repeat.

If you do the exercises with improper form – then not only will the exercises be inefficient. You can also injure yourself. And we’re not talking about easy injuries only – though they tend to be the most frequent. How does shoulder impingement from doing improper push-ups with a bad form sound? SO, you always need to see to it that you perform the exercises in proper form. This will guarantee that you get strong and healthier, maintaining the proper structure of your body. It is also important to be aware of that time to recover. One of our favourites way to relax is go to bingo sites with free signup bonus no deposit required. The way to recover and relax is different for all people, so find your own favourite way.

In conclusion

If you do calisthenics, then you will be able to develop monstrous levels of strength. You just need to stay dedicated to it – never give up. Do the exercises we recommended and maintain good form. And you will get a lot stronger and healthier.

How well do you know Fitness?

Overall body fitness encompasses three parameters: Physical health, Psychological health and Nutritional health. These entail a healthy and fit physical appearance, a sound mind and a well-nourished body. So how well do you know body fitness? Read on to find more on how to live a healthy, enjoyable life.

Taking good care of your body is paramount to living an enjoyable life. It is pertinent to note that a healthy mind can only reside in a healthy body. Hence, to live an enjoyable and healthy life, one of your main focuses should include achieving good health, both in mind and body.

Some effective means towards achieving overall body fitness is through regular exercises, eating healthy meals, having proper sleep and seeking for self-development through life coaching seminars/retreats. In effect, achieving overall body fitness can only be achieved by adopting healthy lifestyles and including them in your daily routine. Healthy lifestyles also include good personal hygiene as well as a neat and pollute free environment. Of course, to be satisfied in your life you might need chilling, video games or drinks with your friends. But, if your physical shape is off, this won’t be working for a long time.

The Bitter Truth

The bitter truth is that life gets so busy that we sometimes forget to take care of ourselves and lose focus on achieving overall fitness. The benefits of fitness are truly not overrated. A healthy lifestyle improves your productivity, mental stability, and your physical appearance. It also boosts your immune system, controls weight, and directly improves stamina and energy levels. Several practices which improve general fitness include mental rest and relaxation, hydration, regular cardiovascular conditioning, and proper sanitation measures.things to know about fitness

The truth still remains that our bodies are dynamic; changes occur in our bodies as we grow. As such, our health and fitness routines ought not only to change in alignment with our bodies, they also need to be improved as we grow. Therefore, exercises, mental relaxation, and all other routines are to be accelerated as we get older. Regular medical checkups are also important towards maintaining a fit lifestyle. While it may seem difficult to keep up with, it is not impossible to do so. As the saying goes; “health is wealth”. This basically implies that a person with a sound mind and a healthy body can be likened to a wealthy person. After all, it takes good health to enjoy wealth.

If you want to stay active and confident, staying fit can serve as a major influence towards achieving these. The goal is to get fit or die trying.

motivation go to gym

Motivating Yourself To Head To The Gym

Heading to the gym is something most of us need to do. Yet we all know that finding the motivation to get there is easier said than done. Here are a few great ways to motivate yourself.

Going to the gym is always easier if you have someone to do it with you. That being said, get yourself a gym buddy and it will turn from a dreaded chore into a social outing. Not only will you want to go to the gym with a buddy, you can each responsible for motivating the other to show up at the gym.

Another key to proper motivation is finding the right gym for you. For example, if you enjoy swimming, choose a gym with an indoor pool. When there are things to do at the gym that you are excited about, you will be more motivated to go. It isn’t always a good idea to join the cheapest gym you can find. If that gym doesn’t appeal to you, your motivation to go there will be zero. Sometimes you need to pay a little more for a gym membership in order to stick with it.

Set the right goals

Setting appropriate and realistic goals will also help keep you motivated. While you may want to see results right away, don’t cut yourself short. It’s important to define the goals you want to achieve by visiting the gym. Don’t expect a brand new body in only a few weeks or months. It is better to have several small goals that you can reach as opposed to one that you can’t.

motivation go to gymOnce you have set goals for your visits to the gym you will want to track your progress in meeting those goals. The more you feel like you’re struggling to meet your goals the less likely you are to actually meet them. If you go to the gym in order to lose weight, give yourself a weigh-in on a weekly basis. Seeing the progress you make can be the strongest motivator to keep you going. It is also helpful to pay attention to how much body fat you are burning.

Perhaps the best way to motivate yourself to head to the gym is to reward yourself for doing it. The rewards don’t have to be complicated or expensive; sometimes little rewards feel more meaningful than bigger ones ever could.

The key is to only reward yourself when you have reached one of your personal goals. If you are looking for motivation to get to the gym this should help you find it. Once you have shown yourself how beneficial going to the gym is you may not even have to do anything to motivate yourself anymore.

These are just a few of the ways in which anyone can motivate themselves to head to the gym. Knowing the proper way to motivate yourself can make all the difference in the world when you are trying to get your body in shape.

An introduction to calisthenics

If you want to get healthier and stronger, then you need to implement the habit of exercise in your life. It’s as simple as that – exercise has been shown time and time again to be very important in the sense that it improves your health. That being said, there are multiple ways in which you can do exercise and this can be somewhat confusing to some of you. This is why we have decided to talk a little bit more about one of these methods of working out – namely calisthenics.

callisthenicsCalisthenics is also known as bodyweight exercise. It’s the opposite of weightlifting in the sense that you will need to use your own body’s weight in order to work out – while in weightlifting you will have to lift external weights in order to get stronger.

What are some examples of bodyweight calisthenics exercises? Well, no matter who you are, you are no stranger to the mighty push-up. This is the classic calisthenics exercise that will work big portions of your body. Your pectoral muscles, triceps muscles, and your core will all get a killer workout.

Even though it may seem an easy thing to do – the push-up is no joke. You’ll be surprised to learn just how many people there are that can’t do a single push-up. And in all cases – we’re talking about the full version of the push-up. No cheating is allowed – if you do cheating variations of the push-ups then the only person that you will manage to cheat is yourself.

Then there’s the pull-up. The push-up and the pull-up work in unison. We recommend that you do sets of both of these exercises if you wish to get strong. The pull-up, unlike the push-up, is an exercise that has to do with pulling (hence the name). So, the biceps and the various back muscles will get a killer workout with the pull-up.

Finally, the bodyweight squat is another exercise that you must incorporate into your basic regime if you are to cover your entire body. This is a lower-body exercise that will make your legs and lower back stronger. So, expect to experience a level of discomfort in your quads after a squatting session.

These are the basic bodyweight exercises that we recommend everyone does. It doesn’t take a lot of time to do them – nor do they need to be done very frequently. A healthy regime of working out once every two days will help keep your body healthy and strong. You will see results within a few months of working out – you will feel stronger and look better than ever before.

Just make sure that you’re not cheating while you’re working out. Cheating out in the range of motion and in the explosiveness of the exercises will do you a disservice. Sure, doing the exercises to the fullest extent will mean that you will feel far less comfortable while doing them. But in the end, it will pay off and everything that you have done will be well worth your while.

Surefire Ways To Stay Focused While At The Gym

When you are at the gym, the last thing you need is distractions keeping you from making the most of your workout. You need to develop a few strategies to ensure you zone out any distractions to maximize your time there for an effective session.

Have a clear goal you can visualize during your workout

focus at the gymIt helps to walk into the gym with a clear image of your goal, whether it is weight loss or just toning specific parts of your body. With your long-term goal in mind, establish short-term goals during each workout session like running for longer or bench-pressing an additional 5 pounds. Prepare your mind to complete the goals you have set for yourself so your ultimate goal seems more attainable. This will really help you focus on the challenge at hand.


It does not help you to worry about the day’s events during your training session as it can influence your workout negatively. Pick a time of the day when you can dedicate all your time and energy to the workout without thinking of anything else. Find out when you are most enthusiastic and energetic to train and schedule your workout for this time.

Make use of your playlist

If you have serious workout goals and you train hard towards them, you need a playlist that matches your intensity. Focus on the positive vibrations you hear and keep your muscles and your heart pumping in tandem with the beat. To workout with music is something that really has shown on great accomplishments, and most of the international athletes of today do this as often as possible. has discussed this a lot as one of the best things to look for whilst placing bets, what teams use music as a big part of their practice.

Watch your movements

It is important to concentrate on your form when you are training to avoid any injuries or minimize any risk as you progress. Make sure you know how each exercise should be properly executed before implementing the intensity. Before taking on the exercise, connect with your muscles and feel them working all through the movement. Focusing on the execution of your technique can help you remove any distractions in the gym and redirect the focus back to where it needs to be. Use the mirrors as motivation to work harder, to keep track of your progress, and to check if your form is proper. They are there to help you and not just to check on the person beside you.

Have a game plan

This will help you save time and prevent any chances of distraction. When you have a workout log or a program cataloguing your rest periods, tempo, weights, machines used, and your overall workout, you will be able to move with purpose and focus in the gym.

Eat healty food

How To Be More Disciplined With A Healthy Diet

eating healthyExercising and eating right requires a lot of self-discipline as no one will force you to do it. The journey is not always easy, but the good news is that a bit of practice can help you improve your self-discipline. You will need to develop a plan with small, attainable goals to help you keep up self-control for given intervals and to help you get back on the path should you miss a reference point. You will also need some help from friends and family not to mention you will have to be patient with yourself because it will take time to reach your goals.

Have healthy, small meals at scheduled intervals regularly

The body requires food after every few hours to maintain the stability of blood sugar levels. You will feel weak, distracted, and tired if your blood sugar drops increasing the likelihood of binge eating later. Eat small healthy snacks all through the day instead of three heavy meals.

Deal with stress

When you have calming activities to turn to after a long, hard day you will be less tempted to reach for comfort food when anxious or tired. You can go for a relaxing long walk, talk to a friend, or take a hot bath to relieve stress.

Eat more foods with low energy density

These are foods with few calories in large portions such as green beans and broccoli. You can fill up on broccoli and gain minerals, vitamins, and fibre all at once. Other healthy food choices include low-fat dairy and lean protein to keep you full on healthy calories to reduce the chances of overeating.

Have a treat occasionally

Plan your indulgences to stave off any cravings for junk food or sweet treats. You can reward yourself for a week of disciplined, healthy eating with a special dessert on one day of the weekend. Enjoy the treat and savour it then resume your healthy diet in peace.

Discuss your diet with friends, coworkers, and family

They should make it easier for you to go on your diet by being considerate with their snacking habits. You can ask one of them to help you by keeping junk food under lock and key or away from your sight to help you stay disciplined.

Double-check with your body

Before you reach for any food, ask whether you are really just overwhelmed, tired, or bored. a food journal will help you control emotional eating. Write down the time, day, and location, your level of hunger on a scale of 1-10, or any other helpful information. Journaling can help you identify your eating habits and ascertain triggers for your eating response. Find more interesting readings about healthy eating here:

Your Health & Well-being consists of several parts

For your health!

As defined by World Health Organization (WHO), Health and Well-being is a “State of complete physical, mental, and social well being” Health is a dynamic condition that’s dynamic, and resulting from the body’s adaptation and adjustment in response to stress and environmental changes, this for keeping an inner equilibrium.

Well-being is not something unattainable, but you can experience it every day on different levels in your everyday life. Often you may not reflect that it is already there!



It’s a way of life to appreciate what you already have, to be able to see your life clearly! By adding good health and supplementing with the missing parts you can get a bit more!

Health Imbalance

Illness often occurs if imbalance occurs in life and health is best recovered by restoring the balance again. Something that can happen by designing will and time, to change direction, which in the long run can lead to a noticeable positive change!

Several years of an unhealthy lifestyle can be the reason for the start of a change! A deteriorating general condition may have its origins in how you feel psychically. Stress and bad sleep may be the underlying factor! Depression, or even worse a sudden illness! But often it’s unfortunately a lack of time, a certain ease and convenience in terms of diet and exercise behind it, this is often the tragic truth! But we are many sitting in the same boat!

Different parts affect your health: the diet you eat affects your mental well-being, how you feel! Your psyche, in turn, affects how you act in your everyday life. And your psyche may in turn affect how you take up the nutrition of the diet!

For example, several hormones in your hormone system are affected by both the diet and the psyche! But also if you exercise and keep your body in trim or not! Everything is connected, man is a whole! Your body is a whole!

Too little sleep in the Summer

Free days and bright, warm evenings with a glass of wine. The vacation is an opportunity to rest – but a full-time unemployment schedule and high expectations, can  lead to sleep problems rather than sleep recovery.

Light reduces the sleep hormone in the body

Most people feel more alert in the summers because the light reduces the sleep hormone in the body.

“The light thus interferes with resting. But the light also means that you do not have to rest as much. It is common for you to sleep about an hour less in the summer, “says Torbjörn Åkerstedt, professor of behavioral physiology at the institute for stress at Karolinska institutet in Stockholm.


Sleep insufficiency associated with impaired metabolism

A new clinical study from Uppsala University(Sweden) also shows that sleep insufficiency can alter the presence of certain intestinal bacteria, which in previous studies were associated with impaired metabolism.

Changes in the intestinal flora have been linked with conditions such as obesity and type 2 diabetes. Such conditions have also been associated with chronic sleep insufficiency, but it has not previously been known whether a lack of rest can affect the intestinal flora.

In the Swedish study from Uppsala University, nine healthy test patients were examined both before and after moderate sleep deprivation for two nights: Compared to before and after two nights with good to great rest. The aim was to investigate whether sleep disturbance changed the intestinal flora of these normal-weighted individuals.

“In our more targeted analyzes we found some changes in the intestinal flora. These are similar to those seen in some other studies, for example, when compared to people suffering from obesity with normal-weight people. ” says Jonathan Cerdernaes, doctor at Uppsala University.

Christian Benedict, Associate Professor and Sewing Expert at Uppsala University adds that after the state of rest insufficiency, they found that participants had a decline of about 20 percent regarding their ability to respond to the hormone insulin.

Insulin is a hormone secreted by the pancreas

“However, in our study, this deteriorated insulin sensitivity was not linked to how the intestinal flora looked after rest deprivation. This suggests that changes in the intestinal flora need not, at least in the short run, be a mechanism that contributes to how one or more nights of shortened rest can impair the sensitivity of insulin to humans, “says Christian Benedict.

In summary, the results showed that resting has a significant role for good well-being. But more studies are needed to investigate how sleep deprivation affects the changes and diversity of intestinal flora.

Eat before and after your traning!

What you eat before a workout can boost the effect of the exercise. What – and especially when – you should eat, depends on what you want to achieve: build muscle or burn fat?


Do you go straight from work to the gym to do a real strength session – without eating anything since lunch? Do you have dinner before you go out running? – Then you may not get the most out of your workout routine.

What and when you eat affects both the body’s muscle build-up and fat burning.


How many hours before exercise should I eat?

It depends on what you are going to exercise. If you are going to exercise strength, you may want to eat 1-2 hours before.

Should you however, train with higher intensity and fitness / combustion, it is good if you eat within 2 hours prior to training. Do not forget to feel signals from your body, food in the stomach often interferes with jumps etc.

Is it dangerous to work on an empty stomach?

– No, it’s not dangerous. However, you may not have the power to perform at the level you’re used to. You also risk becoming a catabolic, that is, breaking down your muscles. Driving intense on an empty stomach may also feel uncomfortable and cause nausea.

Eat to maximize weight training:

When you exercise strength you want the power to take in, and the power to lift, push and pull heavily.

Take a snack with carbohydrates and protein, one to two hours before the strength pass, such as fruit and keso. Carbohydrates give you energy to work hard, and protein gives a signal to the body to build muscle.

Because muscles help you to burn fat, it’s smart to eat this before your strength training,  even if your long-term goal is fat burning.

Eat like this to burn fat:

The best prerequisite for fat burning is in the morning when we wake up, and have not eaten for a while.

We can also recreate this later in the day by not eating in close proximity to the workout. Should go out running, or other exercise focused on endurance and combustion; you should not have eaten later than two hours before.


training gains

Training Gains

Here you can learn all about Training Gains – An Advanced Series Of Articles For Experienced Trainers!

training gains

Muscle Fibre Types: The Right Position ?

Every time I ask the following questions I always get the same puzzled look as I’m about to get now.

Let’s say that a 100m runner with a 100m time of 10.9 seconds comes to you for coaching. How do you know that this athlete is performing in the correct discipline that will enable them to attain success ? How do you know whether they would be better suited to a short, intermediate or a longer distance ? How do you know that the 100m sprinter that asks to be coached is capable of running any faster than they are doing now ?

An arrogant or ill informed coach will immediately jump to the conclusion that all that is required are his / her training methods, methods which are tried, tested and guaranteed to bring out the very best in anyone willing to apply themselves.

A good, well educated coach, on the other hand, will send any athlete, at the earliest possible age, to have a muscle fibre test. Muscles fibres, based on genetics, pre determine who is capable of developing the ability to run given distances and who, sadly, is not. This will save years of time, effort and performing the wrong training which has been based upon assumptions rather than fact.

Red Slow Twitch Muscle Fibers:

Slow Oxidative Type 1 Twitch muscle fibres contract efficiently in the presence of oxygen during aerobically based activities. Oxidative fibres have a high myoglobin content, which not only helps support their oxygen dependency, but also imparts a red colour to them, just as oxygenated haemoglobin is responsible for the red colour of arterial blood.

Accordingly, these muscle fibres are referred to as red fibres. Slow Twitch muscle fibres have the ability to use fat as a fuel source, but only during aerobic conditions. Fat cannot be mobilised for energy without the presence of oxygen and carbohydrate.

Intermediate Muscle Fibres:

Intermediate Slow Oxidative Type 2a Twitch muscle fibres share characteristics of both other fibre types. They can adapt to use A.T.P. like the fast twitch fibres, as well as having a high oxidative capacity like the Slow Twitch fibres. They contract more rapidly than the Slow Twitch fibres and can maintain the contraction for longer periods of time than the Fast Twitch muscle fibres. In humans, most of the muscles contain a mixture of all three types. The percentage of these various fibres not only differs between muscles within an individual, but also varies considerably among individuals. You cannot increase the total amount of muscle fibres, but you can increase the proportion of existing muscle fibres by manipulating training so that the intermediate muscle fibres adapt, and increase the proportion of either Fast or Slow Twitch muscle fibres, which takes up to three weeks.

White Fast Twitch Muscle Fibres:

Fast Glycolitic Type 2b twitch muscle fibres are used during short bursts of energy and physical activities that are predominantly anaerobic in nature, e.g. fast sprints. They contain an abundance of glycogen for energy. These glycolitic fibres contain very little myoglobin and therefore are pale in colour, so they are sometimes called white fibres. Fast twitch muscle fibres use primarily the A.T.P – pcr and Lactic Acid energy systems. Therefore, the amount of each type of muscle fibre you possess may have important implications for weight training and certain sports. Although not everyone has the potential to perform at elite level, it is still possible to maximise the capacity of each of the three energy systems by adopting specific training strategies.

People with a higher percentage of white fast twitch muscle fibres will automatically be good candidates for achieving results in strength, bodybuilding and power training strategies, whilst those with a greater proportion of red slow twitch muscle fibres are more likely to gain optimum results in endurance based activities.

Training Gains:

During any 4 to 6 or 8 to 12 week meso cycle, regardless of whether you are training for bodybuilding, endurance, strength training, cardiovascular fitness, or fat burning, you must always use exactly the same exercises during the entire meso cycle so that you ensure maximum muscle fibre recruitment and that the body can learn the most effective way in which to perform these exercises, the most efficient way of processing nutrients and removing waste products, and also the best way of maintaining and recovering from the demands imposed.

Apart from the type and length of training, nutrition and rest days, gym or endurance, gains will be highly dependent on the percentages of the relevant muscle fibre types that the trainer possess.

After the first few weeks of training gains will be further increased as a result of the intermediate fibres adapting to the type of overload / training performed, thus becoming more efficient. As they do so they either convert to fast or slow twitch muscle fibres. This is why (allowing for all other factors that affect achieving gains, such as the type and length of training, nutrition and rest days) after the first 4 to 6 weeks, people with a large proportion of intermediate muscle fibres make surprisingly fast gains either in terms of endurance or muscular gains.

The reason for this 4 to 6 week time scale is due to the fact that the first two weeks of a new training cycle is where the muscle fibres are learning to recruit the existing muscle fibers in the best sequential order before you can get the optimum performance from those muscles. It will then take a minimum of another two weeks for the body to learn to recruit the pink intermediate muscle fibers. The new maximum output of that new exercise is therefore going to be 4 to 6 weeks.

The adaptation period will shorten for advanced trainers due their experience of training which conditions the muscles and energy pathways to recruit muscle fibres more effectively than trainers who have just started out. The exact length of the shortened time scale cannot be given as this will be totally dependent on the type of training and the genetics of the individual in question.

The average person possesses about 20% of intermediate fibres.

How does muscle fibre conversion work for multi event disciplines ?

As we have just seen, it can take upto 6 weeks to get the most effective performance from muscle fibres once they have converted and adapted to exercise. But this does not mean that it is going to take this amount of time for the Intermediate muscle fibres to be converted either way as a large amount of muscle fibres can be converted straight away. When we say upto 6 weeks we are talking about optimum efficiency performance for a specific exercise or sustained method of training, i.e. bodybuilding, or endurance sports etc.

When we talk about muscle fibre conversion from going from an anaerobic sprinting event to an aerobic endurance event, we are able to get a large amount, not all, of instantaneous muscle fibre conversion from the Intermediate fibres, but this will never be to the same optimum efficiency performance levels than if we were to just stick to exactly the same exercise or exactly the same method of training for a prolonged period of time.

Sport specific training geared towards mimicking the competition in the training will greatly improve the ability of the Intermediate muscle fibres to adapt from going from an anaerobic sprinting event to an aerobic endurance event, but again, this adaptation will never be to the same optimum efficiency performance levels than if we were to just stick to exactly the same exercise or exactly the same method of training for a prolonged period of time.

If you do mainly aerobic work and then intersplice this with some anaerobic work, the anaerobic work will suffer because you are not doing the same amount of volume in the anaerobic work.

You cannot say how much muscle fibre conversion will happen from race to race as this research has never been done.

Muscle Fibre Percentages:

It is important to note that the fibre percentages do not change as a person grows older. You will have the same percentages of muscle fibres as a child that you will possess as an adult. Nor do the actual number of muscle fibres change. For example, if you have 10,000 muscle fibres before beginning a training programme, then you will still have 10,000 muscle fibres after the training programme. Muscle fibres get thicker, and the internal, not the overall, percentages change as the intermediate muscle fibres adapt and convert to either fast or slow twitch muscle fibres.

• The average person’s muscle fibre percentages

40% Red Slow Twitch
20% Pink Intermediate Twitch
40% White Fast Twitch

With these muscle fibre percentages there is no chance of being a champion even with the best “chemical assistance“.

• An elite Ethiopian runner’s muscle fibre percentages

80% Red Slow Twitch
10% Pink Intermediate Twitch
10% White Fast Twitch

• Daley Thompson’s muscle fibre percentages

10% Red Slow Twitch
80% Pink Intermediate Twitch
10% White Fast Twitch

• A good blend for middle distance runners

70% Red Slow Twitch
20% Pink Intermediate Twitch
10% White Fast Twitch

To have a chance of being a champion at a given sport you need to have more than 70% of the specific muscle fibres required for that sport, 70% representing a very borderline chance of being a champion. 75% plus is required to have any chance of being a champion.

A Closer Look At Muscle Fibre Conversion:

What is the difference between having the following muscle fibre percentages when training to be a cross trainer or decathlete ?

40% Aerobic Fibres / 20% Intermediate Fibres / 40% Anaerobic Fibres


10% Aerobic Fibres / 80% Intermediate Fibres / 10% Anaerobic Fibres

It would seem that both percentages would give the same result as in both the examples above the conversion of Pink Intermediate muscle fibres would yield the same percentages of aerobic and anaerobic fibres, i.e. 50% aerobic fibres and 50% anaerobic fibres.

The difference lies in the fact that the Pink Intermediate fibres are the fibres that can convert to being either aerobic or anaerobic fibres. This means that elite level athletes who are highly trained will be able to more quickly convert the 80% of Pink Intermediate muscle fibres to meet either aerobic or anaerobic needs, whereas in the first example there is only a potential of 20% Pink Intermediate fibres that will be available for conversion.