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Getting fit is easy, they said. All you have to do is work out, they said.
But what am I supposed to do when I get to the gym? Do I pick up a barbell or do I run? I should just get on the treadmill, right? There are so many questions when it comes to getting fit and working out. Did you know that there are different workout programs for different goals?
Like if you want to build muscle mass, you can't do the same program as someone whose primary goal is to lose weight. And apparently you can't just work out, you have to eat right, too. Nutrition is crucial when it comes to seeing the results of the work you're putting in. But breathe: It's going to be OK.
We've spoken to fitness experts who gave us their best tips on which workout routines to do for your specific goals.

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Deficiency of the fast-twitch muscle protein alpha-actinin-3 due to homozygosity for a nonsense polymorphism (R577X) in the ACTN3 gene is common in humans.
Actinin-3 deficiency (XX) is associated with reduced muscle strength/power and enhanced endurance performance in elite athletes and in the general population. The association between R577X and loss in muscle mass and function (sarcopenia) has previously been investigated in a number of studies in elderly humans.
The majority of studies report loss of ACTN3 genotype association with muscle traits in the elderly, however, there is some indication that the XX genotype may be associated with faster muscle function decline. To further explore these potential age-related effects and the underlying mechanisms, we examined the effect of alpha-actinin-3 deficiency in aging male and female Actn3 knockout (KO) mice (2, 6, 12, and 18 months).
Our findings support previous reports of a diminished influence of ACTN3 genotype on muscle performance in the elderly: genotype differences in intrinsic exercise performance, fast muscle force generation and male muscle mass were lost in aged mice, but were maintained for other muscle function traits such as grip strength.

The loss of genotype difference in exercise performance occurred despite the maintenance of some ""slower"" muscle characteristics in KO muscles, such as increased oxidative metabolism and greater force recovery after fatigue. Interestingly, muscle mass decline in aged 18 month old male KO mice was greater compared to wild-type controls (WT) (-12.2% in KO; -6.5% in WT).
These results provide further support that alpha-actinin-3 deficient individuals may experience faster decline in muscle function with increasing age.

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