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Athletes and bodybuilders can use their legal alternative and achieve the same or similar effects, but not as consistently. Some athletes may have to perform certain exercises for extended periods of time to achieve the same improvements in strength and muscle mass. Others may have to lift heavier weights in order to achieve similar increases in strength and muscle mass. Most likely you wouldn't have a choice in this case. There are three types of muscle fiber pathways on the cell level: fast-twitch, fast-twitch, or slow-twitch. You want fast-twitch fibers and you want them to gain lots of muscle. To achieve great muscle tone you need to have lots of fast-twitch fibers. However, some people have a different set of advantages if they decide to do an alternative training program that involves slow-twitch fibers. Their metabolism does not change during the rest of their lives, so they aren't forced to eat a much smaller amount of calories in order to feed their fast-twitch muscles. This means they get more overall muscle mass, and don't have to lift as much in order to sustain strength gains. The body also adapts to a calorie deficit quickly, so the calorie deficit isn't great enough to cause muscle deterioration. Additionally, if you train slow-twitch muscle fibers all the time, the body will adjust to the lower food intake and maintain muscle tone. Slow-Twitched Muscle Fibers Slow-twitched fibers are the type that generates less insulin and more cortisol. The body tries to compensate for this imbalance in insulin secretion by converting more protein to fat and decreasing the amount of protein. A slow-twitch muscle fiber is less active than an active one; the body has to use more energy and protein in order to maintain muscle mass. But if this slow-twitch muscle fiber is used all the time, it can become resistant to the change in diet, dieting, and training. As the slow-twitch muscle fiber becomes more active, it will adapt to the lowered caloric intake and continue to gain muscle. If you are trying to lose weight, you need to work at getting more muscle than you lose. If you are trying to build muscle or build strength, you need to work hard at making sure you are getting your best, most optimal results while you are in a calorie deficit. One way to achieve your best results with an alternative method of training is to do the alternate training program in the next section. Related Article: