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Fitness Q & A
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I'm very busy, and don't have much time to exercise. What is the minumum number days per week
for it to be effective?
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How do I get rid of my "pouch" on the bottom of my stomach?
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Do thin people still need to exercise?
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What are sets and reps?
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Is "Super-Slow Training" more effective than regular training?
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My aerobic instructor told me to wait at least one hour to eat after working out. I don't have that much time after I work out and I have to eat lunch right away. She said that eating right after you exercise will only make you fat. Is it true?
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What do you recommend about stretching?
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Is it possible to reduce the cellulite in my thighs?
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How do I treat a sports injury?
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I started out doing my weight training routine 3 times a week and
cardio on the other days. Now I weight train twice a week (whole body workouts) and do cardio 5 to 7 days a week.
My question is whether twice a week is enough or should I bump back up to 3 times a week?
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Is exercise helpful in treating arthritis?
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I am trying to lose about 15lbs of fat. What do you recommend?
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What is the best routine to increase muscle size?
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How important is sleep?
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I'm very busy, and don't have much time to exercise. What is the minumum number days per week
for it to be effective?
If you do cardiovascular exercise 3 to 4 days per week (20-30 minutes) and weight train 2 or
3 days per week (20-30 minutes) using the videos, you'll perform absolute miracles to your health, attitude, and appearance.
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How do I get rid of my "pouch" on the bottom of my stomach?
The common "pouch" found on males and females alike is the result of excess bodyfat and poor muscle tone in the lower
abdominal area. A combination of lower ab strengthening (see the videos) with a "Get Lean" program
(found in the Members Only area) will solve the problem.
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Do thin people still need to exercise?
Yes. Inactivity is a major risk factor for heart disease regardless of your weight.
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What are sets and reps?
A set is simply a group of repetitions done on an exercise. Example: If you are on the bench press and push the bar up and down 11 times, you've done 1 set of 11 reps.
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Is "Super-Slow Training" more effective than regular training?
"Super-Slow Training" has been in the press a lot lately. The term refers to moving the resistance extremely slowly.
While an average repetition takes about 6-7 seconds, this program requires 14.The programs founder, Ken Hutchins, claims that when compared
to standard protocols, it produces 50 percent greater strength gains and requires less time in the gym.
Is it really more effective? No. In fact, one recent publishing in the Journal of Strength and
Conditioning Research showed that subjects who performed traditional training displayed a significant increase in
upper-arm circumference and upper-body strength in the bench press and lat pulldown. The Super Slow training group
displayed no increase in either muscle size or strength in trained individuals.
Why has the press talked about how well Super Slow training works? One non peer-reviewed study (considered worthless by
many) has shown it to be more
effective in strength increases compared to traditional training, but these individuals were previously inactive
and were incapable of maintaining the tedious and boring program over an extended period of time. It's a proven fact
that higher-intensity training can cause higher outputs of growth hormone which in turn helps build lean muscle and
strength. Further, the program would be especially ineffective for sports athletes due to the fact that explosive speed and power are required, as to which Super Slow training provides
none.
The ONLY use I see for Super Slow training is for variation, technique-training, and injury prevention to prone
individuals.
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- My aerobic instructor told me to wait at least one hour to eat after working out. I don't
have that much time after I work out and I have to eat lunch right away. She said that eating right after you exercise
will only make you fat. Is it true?
No. Your ability to perform at peak levels during consecutive sessions of exercise is limited by how quickly your muscles
recover and repair themselves after strenuous training. Many factors contribute to the recovery between training
sessions and competition. However, nutrition, which may be the most important is often neglected and misunderstood.
To optimize performance, it is crucial that the proper nutrients in the right proportions be taken before, during,
and after exercise. It is in the interval between training sessions that most of the adaptations for increased muscle
strength and endurance occur. Consumption of carbohydrates, protein, and other supplements during and after exercise
can make the difference between over-training and top performance.
This is not always easy. Intense workouts decrease appetite, which is why a sports drink may offer an advantage.
It helps in rehydration can easily deliver the proper nutrition to speed recovery and players find it easy to take.
Recent studies have shown that combining a carbohydrate supplement with protein can stimulate insulin levels and
glycogen replenishment in a synergistic fashion. The result - improved performance and a faster recovery.
Also remember that the repair of damaged muscle proteins begins immediately after exercise. Insulin stimulates muscle repair by increasing amino acid transport into the muscle.
In conclusion, if you don't eat after you exercise, your workouts will suffer from a lack of muscle glycogen and
energy stores. A better workout = more fat/calories burned!
Recent studies show that performing cardiovascular exercise in the early a.m. on an empty stomach helps to draw your
calories burned from a higher ratio of fat calories, and many of my clients, including myself, have had good luck
with this. The drawback is some individuals get nauseated easily, so I recommend them to try drinking some water
before, during, and after their workouts.
One last thing, be sure your cardiovascular workouts don't consist of solely performing the aerobics classes. Your body will adapt and become very efficient at performing the same type of movements repeatedly. This is the reason many instructors don't reduce their body fat year after year.
Try to vary your cardio by performing 20 minutes high intensity some days, and 60 minutes lower intensity others.
I'm not sure how conditioned you are, but you can also try jump roping for 5 minutes alternating with walking 3.7 MPH on a treadmill at 10 degree incline for 10 minutes going back and forth a few times. This may be too hard or too easy, I don't know, so adjust it (treadmill speed and incline) to your level accordingly so you can still carry on a conversation during your workout (called the "talk test").
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What do you recommend about stretching?
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Stretch only after your body is warmed up
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Stretch between sets during weight training for 30 seconds
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Stretch comfortably - don't go to the point of any pain
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Don't bounce or jerk while stretching
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Don't forget to breathe normally and in a relaxed manner
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Is it possible to reduce the cellulite in my thighs?
More than 85 percent of adult women develop some cellulite on their lower body. Although many theories exist as to what
it is and why some women get it more than others, the fact remains that it is fat, and when you have less fat and more muscle you will
have less cellulite. So do your cardio to burn fat off, eat right to minimize fat storage, and weight train to
tighten up your muscles and increase your metabolism!
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How do I treat a sports injury?
Even if you are careful, injuries can still happen. Strain is a term describing damage to muscles and tendons. You will usually feel a sharp pain followed by an achy feeling. Sprains describe injury to joints and ligaments. Throbbing pain is felt accompanied by swelling and/or bruising. If you sustain an injury, it can take anywhere from 3 days to several months. If you feel that the injury isn't healing, be sure to see your physician.
You can speed the healing process of most minor strains and sprains by following these principles: R-I-C-E.
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Rest: Stop any activity that bothers the injured area. Wait until the injury is completely pain free before using it again.
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Ice: This reduces the swelling and pain. Ice the injured area for 15 minutes 3 or 4 times a day until the pain has subsided. Don't let the ice stand directly against your skin.
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Compression: Put pressure on the injury to help reduce swelling. Wrap the bandage or brace (you can get these at your local pharmacy) tight enough so you feel pressure but not so tight that you cut off circulation or feel numb.
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Elevation: Put the injured area above your heart (propping it up on a pillow or two works well). This helps drain fluids and reduce swelling.
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I started out doing my weight training routine 3 times a week and
cardio on the other days. Now I weight train twice a week (whole body workouts) and do cardio 5 to 7 days a week.
My question is whether twice a week is enough or should I bump back up to 3 times a week?
Whole body workouts are good for:
1) Beginners
2) People who just want to maintain what they have (i.e. make no further progress)
3) People who workout at a so-so intensity level
If none of the above applies to you, then split up your workouts. Many splits exist , but some of the more effective ones include upper/lower body and push/pull.
Your workouts shouldn't last for more than 30 to 40 minutes.
If you have a Mr. Trainer video, simply enter the Members Only area for your personalized split. If you don't, then I recommend figuring out what split you want and how ambitious you are with your goals. If you feel you are not adding enough muscle size, tone, or strength, then do 3-4 times per week. If you are satisfied with your progress, go twice.
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Is exercise helpful in treating arthritis?
In most cases, people with arthritis should stretch the affected joints daily even when inflamed. It's also important to strengthen the joints with isometric exercises. These are exercises in which the muscles are contracted without any joint movement. If possible, you will want to progress to lightweights and gentle range-of-motion exercises.
When you have little or no pain and inflammation, non-impact or low-impact aerobic exercise will improve your stamina and endurance. These forms of exercise may also improve mobility and reduce pain. Water workouts in a heated pool is safe and non-impact. Cycling and walking are good low-impact aerobic exercises.
However, you should talk to a physician before starting an exercise program.
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I am trying to lose about 15lbs of fat. What do you recommend?
Those who are successful at decreasing body fat and keeping it off perform enough cardio to burn 2000
calories or more per week. This works out to about 300 calories per day. In addition, they pay close attention to their diet.
Also, most of them haven't done this from hardcore workouts,
but have been walking thirty to sixty minutes every day and weight training 2 or 3 days per week. Some do shorter
sessions, say, a 15-minute walk in the
morning, 15 minutes at lunch and 15 minutes in the evening. The point is, they are regularly active.
To get a cardio and
weight training routine tailored to your goals and personal fitness level, visit the Members Only area.
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What is the best routine to increase muscle size?
There is no "best" routine. It all depends on your body type, experience level, and dedication.
Each person is different, and as the saying goes "the best routine is the one you aren't on."
In my opinion, the best way to train for sports, muscle size, and muscle strength is to vary (or cycle)
your training. This has been termed periodization*. The workouts follow a pattern of high and low
intensity training to prevent boredom, burnout, and overtraining while maximizing recovery, strength,
and size. All of the details and routines are listed in the Members Only area.
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How important is sleep?
According to the National Sleep Foundation, at least 63% of Americans don't get the recommended eight hours
of shut-eye every night, and this is not enough if you are concerned with a healthy
lifestyle. Red, puffy eyes aren't the only consequence of lost sleep. There's also daytime sleepiness, fatigue, and memory problems. A recent study took a look at the body's hormonal and endocrine systems during periods of lost sleep. Researchers found that our bodies begin to exhibit signs that mimic the affects of aging during times of sleep deprivation. It appears that our metabolism is affected by the loss of sleep, which can lead to increased or worsened symptoms of age-related illness. Hypertension, weight gain, diabetes, and memory loss could all be affected by sleep loss.
Although sleep requirements may vary for different individuals, most research points to the fact that we need 8 to 9 hours of sleep each night for optimal performance.
Tips for sleeping well:
1) Go to bed and get up the same time each day.
2) Relax and rid yourself of stress 1 hour before bedtime. (don't exercise, work, eat, or watch/read the news)
3) Avoid caffeine, nicotine and alcohol before bedtime.
4) Exercise!
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Reference:
1. Fleck, S.J., Kraemer, W.J. Periodization breakthrough. New York, NY: Advanced Research Press, 1996.
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