Personal trainers have said that the body will use the protein in muscle as an energy source during long-distance training. The body will use fat as a secondary energy source. The body rarely, if ever, breaks down protein and uses it as an energy source. For instance, if fat is to be used as an energy source, a fat cell is broken down into a fatty acid and glycerol. Proteins, within the muscle, have to be broken down into peptide chains, then into amino acids and finally into glucose for energy. During this, the body will also seek to drop weight.

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The goal of this catabolic process is NOT to use protein as an energy source. The goal is for the liver to release essential amino acids to be delivered via the blood to the muscles. The amino acids are built into peptide chains, which are built into the proteins that comprise muscles. Sprinting will cause an anabolic process whereas long-distance running causes a catabolic process.

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A muscle-building program should consist of sprinting and plyometric-type training. If the workout program demands two or three days of muscle-building workouts, complete two. If the workout program demands four or more days of muscle-building workouts, one day is sufficient. This will decrease the risk of injury by focusing on joint stabilization and muscle imbalances. Circuit weight training has been shown to increase VO2 max as well. Weight training for aerobic goals should be performed twice a week. If this is the case, weight training should be performed first. If hypertrophy is the goal, aerobic conditioning should be very light and completed on an off day. It allows for trainees to progress in both size and strength at the same time. That is how the popularity of prohormones was born.

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