How much exercise should you be doing? 02/10/2011
The answer to this question is largely dependent upon your training experience level (i.e., beginner < 8 months, intermediate from 8 to 18 months, and advanced > 18 months) as well as your fitness goal(s) (e.g., lean out, build muscle mass, increase strength, and/or increase power). No matter what your goal is, you should perform resistance training at least two days per week plus cardiovascular training at least three days per week. Generally you should train more frequently each week as you gain more experience until you reach your fitness goal. A beginner should perform resistance training from two to three days per week and cardio training from three to four days per week. An intermediate trainee should perform resistance training from three to four days per week and cardio training from three to five days per week. An advanced trainee should perform resistance training from at least four days per week and cardio training from three to six days per week. The volume (i.e., reps x sets) of each workout is dependent on your experience level as well as fitness goal. For example, beginning trainees aiming to lean out should perform 1 to 3 sets of at least 12 reps whereas those who wish to increase strength should perform 1 to 6 sets of 6 to 8 reps. Those who want to add muscle mass to their body should generally perform 3 to 6 sets of 8 to 12 reps whereas those who want to increase power should perform 1 to 6 sets of no more than 6 reps with heavy loads at slow speeds or more than 30 reps with light loads at quick speeds. The duration of your total workout (i.e., resistance plus cardio training) may range anywhere between 45 minutes to 2 hours. Working out longer than 2 hours will not provide much added benefit in terms of building lean body mass due to depleted muscle glycogen levels. Your overall energy level drops considerably when working out much longer than 2 hours and you begin to accrue diminishing returns (i.e., onset of muscle catabolism) as a result. The duration of your cardio training, like resistance training, depends on your experience level as well as fitness goal. Beginners should train from 20 to 45 minutes, intermediates should train from 20 to 90 minutes, and advanced trainees should perform anywhere from 25 minutes to 2 hours of cardio per day. Interval training (i.e., interspersing high- with low-intensity) is an efficient way to workout and is recommended for those whose fitness goal is to burn bodyfat in the shortest amount of time. Durations for each intensity level may vary anywhere between 30 seconds to 5 minutes for total durations between 15 to 60 minutes. Whatever your training experience level and fitness goal, the important concept here is to get the workout done within the shortest time possible. In other words, get in and out of the gym as quickly as possible! This is a case where less is more. The gym is not the time for social hour--you can chat and catch up on who's dating whom outside of the gym. You should have the mindset that as soon as you step into the door you will perform your intended workout to its fruition and then get out! Nothing else matters while your training. Total focus on your workout is paramount! So how can you ensure your workout time will be as brief as possible? The key to accomplishing a good hard workout within a relatively short period of time is to lessen your rest periods between each set and/or exercise. Trainees intending to lean out should rest no more than 30 seconds, those aiming to build muscle mass should rest between 30 to 90 seconds, and those wishing to gain strength or power should take anywhere from 2 to 5 minutes rest depending on the loading. My advice is to have a stopwatch or interval timer handy so you can time your rest periods. Trust me--your workouts will be much more efficient as a result and then you can get on with your day. Add Comment What's the easiest way to lose bodyweight? 02/10/2011
This is an easy question with a simple answer: eat less food and drink more water. Ice-cold water is highly recommended since the body needs to warm the cold water (thus enhancing the body's metabolic rate) prior to digestion throughout the day. The key part here is to drink more water. If you drink more water, you will eat less food. It's that simple. How can this be? The more you drink (especially between meals and snacks), the more satiated you'll feel and therefore the less food you'll consume. The less food you eat, the less your caloric intake. As your caloric intake decreases, and all other things being considered (i.e., unchanged activity level), you will lose bodyweight. So how much water should you drink? You should drink at least half of your bodyweight in ounces of water per day. Thus, a person weighing 160 lbs should drink at least 80 oz or 10 cups of water daily. But the more water you drink the better! By the way, drinking your calories (e.g., soda, fruit juices, energy drinks, etc.) in place or in addition to food is a sure-fire way to gain weight rather than lose it. Liquid calories can surely add up throughout the day so lose the soda! You should also consider eating fibrous foods from grains (e.g., brown rice, whole-grain bread, whole-grain cereal), vegetables (e.g., broccoli, carrots, beans, sweet potatoes), and fruit (e.g., apples, berries, prunes). Eating foods high in fiber stabilizes blood sugar levels, reduces insulin resistance, reduces appetite, blocks fat absorption, and most importantly (in the context of this reading) reduces bodyweight. Another easy way to lose bodyweight is to take hourly breaks when sitting and stand up, step away from the computer or desk, and walk about for a few minutes each hour. This act alone may trim your waistline and more importantly lessen your risk of metabolic diseases plaguing American society today (e.g., heart disease, obesity). According to a recent study in the European Heart Journal (Jan 2011), reducing sedentary behavior by taking small breaks and standing and/or walking can reduce stomach fat. The bottom line is any little bit of movement throughout your day adds up! Another very important consideration is getting adequate sleep every night! What constitutes adequate sleep? Strive to get at least 7 hours of restful pillow time each and every night. Human growth hormone (HGH) levels fluctuate throughout the night when you're asleep but the level increases particularly upon waking up. Increased HGH levels, along with testosterone, affect your metabolic rate. As these hormones increase metabolism is stoked and the fat-burning process is accelerated. Thus, your body becomes more efficient at burning bodyfat when it gets optimum sleep. Optimum sleep for most people varies between 7 to 9 hours per night. Sweet dreams!eams! The latest released research from the Journal of the American Medical Association (JAMA, 2010) has found that the combination of aerobics and weight training is most effective at reducing bodyweight. This is because blood sugar levels (which directly correlate with insulin levels and bodyweight) drop more significantly when performing a mix of cardiovascular exercise (e.g., treadmill walking) and resistance training (e.g., weight machines). Doing both types of exercise is superior than doing one or the other. Participants in the randomized control study (N = 262) were assigned to either a sedentary control group (N = 41), an aerobic exercise group (N = 72), a resistance training group (N = 73), or a combination aerobic and resistance training group (N = 76). Participants in the latter group exercised three days per week for a duration of 45 minutes per session. Cardio consisted of graduated increases in incline walking (i.e., 2 percent grade increase every 2 minutes) on the treadmill. Resistance training entailed progressive load increases on weight machines (i.e., weight loads increased as strength increased). There was no particular diet involved in the study. What is most remarkable about this study is that most of the participants were able to perform the aforementioned amount of exercise and stick with it for a relatively long period of time (i.e. nine months). Thus, the message is clear: if they can do it and lose bodyweight then so can you! Of course continuing your exercise program is essential (i.e., aerobic and weight training), but the foods you eat is also extremely important. If you want to maintain your bodyweight after losing those dreaded pounds, you need to eat more foods that are relatively high in protein and low on the glycemic index (e.g.,chicken,eggs, fish, nuts). The glycemic index is a measure of how quickly carbohydrates are broken down, affecting blood sugar levels. High-glycemic foods are assigned a value of 70 and above (e.g., white bread, baked potato, white pasta, white rice) whereas low-glycemic foods are given a value below 55 (e.g., whole-wheat bread, sweet potato, whole-wheat pasta, brown rice). A recent study (New England Journal of Medicine, 2010) in which the participants (N = 773) were randomly assigned to one of five diet plans has determined that the low-carb, high-protein, moderate-fat diet plan (i.e., 40% carbs, 30% protein, 30% fat) was easier for one group of the participants to adhere to for a longer period of time (i.e., 26 weeks) compared to other diet plans. The diet followed was relatively high in protein, low in sugar, high in fiber (increases satiety), with restrictions on portion sizes but not particularly on calories consumed. Being able to maintain one's bodyweight after having lost poundage is usually the hardest part. A high-protein, low-sugar diet is easy to follow and practical for long-term durations. Stop the madness of trying out the latest trendy diet plan with the pitiful belief that you will lose weight! There is nothing magical about any diet plan out there in the world. The best diet is the one in which you eat the foods you enjoy and is consistent in total daily calories. It is the diet plan that you can follow indefinitely without sacrifice. Start by eating a hearty breakfast high in fiber, complex carbs and protein (protein taken within 30 minutes of waking up can reduce satiety so that you'll eat less Calories later). Eat some food every 2 to 3 hours to maintain blood sugar levels. Avoid a heavy dinner, especially before going to bed. These tips are not hard to employ, especially if you write down the foods you eat. The very act of writing down the foods you eat will get you to carefully consider whether you should put that doughnut, candy bar, or soda into your gullet.gullet. By now you should know that the combination of cardio and weight training is the best approach to losing bodyfat. Cardio exercise is certainly good for fat burning, whether in the aerobic zone (i.e., 65% HRR for 45 minutes) or aerobic/anaerobic zone (i.e., interval training with one minute at 85% HRR and two minutes at 55% HRR). Strength training (i.e., weight training with free weights, machines, or cables) is also highly recommended to facilitate the fat-burning process. Why is lifting weights important for losing bodyfat? Because muscle stimulation due to weight training can dramatically enhance one's metabolic rate. In fact, metabolic rate can be elevated for hours after a weight training session depending on the intensity of the workout. In other words, the greater the weight training intensity (i.e., increased loading, shorter rest periods, higher reps), the greater the metabolic rate. The greater the metabolic rate, the greater the fat burning that can occur. So what are the best strength training exercises one should do to effectively enhance the fat-burning process? The answer is to perform mostly compound exercises involving multiple joints of the body, particularly the lower body (e.g., the knees and hips). The lower body joints are where the largest muscle groups (e.g., quads, hamstrings) of the body attach. Thus, by performing exercises such as squats, lunges, step-ups, deadlifts, or leg presses, one can definitely get the most bang for the buck in terms of burning bodyfat. All of the aforementioned exercises incorporate the usage of large muscle groups and multiple joints. Not surprisingly, it is these exercises that are more difficult and intense than single-joint exercises such as bicep curls or tricep extensions. If your primary goal is to lean out (i.e., burn bodyfat), be sure to add squats, lunges and deadlifts into your workout regime. Three sets of 8 to 12 reps of each lower body exercise performed three days per week is more than adequate to burn that stubborn bodyfat. This is an excellent question. Most people don't have the inclination nor the desire to invest a lot of time and money planning and making meals every three hours. What I've learned as a personal trainer is that any sense of inconvenience related to performing a task (e.g., preparing and eating 6 meals per day) will almost certainly doom the accomplishment of it. Fret no more! Here are my 2 easy convenient steps to guide you on your journey to eating every two to three hours (heck, anybody, even poor, harried college students can follow this):
Remember this: Eat to live, not live to eat! The philosophy of "no pain, no gain" has some merit but the confusion occurs when thinking that one must experience muscular pain every time during and after workouts. The reality is you can accrue increased strength and muscle hypertrophy without the muscular burning sensation during a set or from Delayed Onset Muscle Soreness (DOMS) after a workout. DOMS is the body's response to pain experienced one to three days following an intense workout after muscle fiber micro-tears have occurred. The lingering soreness following an intense workout occurs as the body goes through the healing process and can last up to a week. During the healing process, the muscles can become stronger and bigger. But DOMS does not necessarily need to occur in order for the body's muscles to get stronger or bigger. The same statement can be said regarding the lactic acid burning sensation experienced during an intense set--the burning does not need to occur for muscles to get stronger or bigger. This bears repeating: Do you need to feel pain in order to gain more strength and muscle mass? The answer is NO, NO, NO! The pain is merely your body's signal that you trained hard a couple days ago and that's all. The pain is NOT a necessity for increased strength and muscle mass to develop. Also, be sure to understand the difference between muscle pain ("good" pain) and joint pain ("bad" pain). Generally, "good" pain should feel like a dull, slow-onset, aching pain that occurs during a hard workout set whereas "bad" pain will feel like a sharp, quick-onset, focused pain. Remember, pain is the body's response mechanism to a stimulus, whether good (muscle pain) or bad (joint pain). What's the best way to increase strength? 02/10/2011
Most muscle fiber damage occurs during the execution of the eccentric portion of an isotonic exercise (e.g., the extension of the arm during a bicep curl), so it makes sense to emphasize slow extension of movements when weight training. It is the eccentric component of muscle movement that primarily contributes to delayed onset muscle soreness (DOMS). Muscular soreness is an indication of fiber damage and is a prelude to the anabolic process of increased muscle hypertrophy and strength. Since it is known that the eccentric movement of exercises primarily contributes to muscle fiber damage and soreness, it follows that in order to get stronger and bigger it would be better to s-l-o-w down the extension of movements. There is some evidence that performing slow extended movements during exercise may help chronic tendon injuries heal. For example, a new study in the Journal of Shoulder and Elbow Surgery discovered that six weeks of slow eccentric exercise improved strength and reduced pain and tenderness in people with chronic tennis elbow injuries better than conventional treatment (e.g., massage, ultrasound, and heat/ice application). Be sure to be careful when performing slow eccentric movements when lifting relatively heavy loads as the risk of injury increases. Here are some examples of the eccentric movement of several exercises:
Although the answer to this question may seem obvious to most, the distinction between weight loss and fat loss needs to be clarified. First of all, losing weight does NOT necessarily mean losing bodyfat! You can lose weight and actually gain bodyfat. How is this possible? Many people strive to lose bodyweight as quickly as possible (especially when it's New Year's resolution time) and opt for the latest quick weight loss diet. "Quick" in this case is NOT good! The faster you lose bodyweight, the more likely you'll lose lean body mass (i.e., muscle) along with fat. Your body will rely on muscle tissue to survive if it is deprived of adequate calories and nutrients. As your bodyweight decreases, your bodyfat may actually increase due to the decrease in muscle mass. The end result: You'll weigh less (Hooray!) but you'll also be fatter (Boohoo). This is why body mass index (BMI) is not a good indicator of healthy weight loss since this value does not take into account body composition. Thus, your bodyfat percentage is more important than BMI when it comes to weight loss. So what's the key to losing weight? Simple: Eat at least six small, nutrient-dense meals daily with plenty of fiber and protein, drink lots of water, and exercise (weight training and cardio) regularly. You'll know the weight you lose will be "quality" pounds lost when the bodyweight scale indicates g-r-a-d-u-a-l weight loss. In other words, the weight you lose will more likely be composed of mostly fat rather than muscle tissue if your bodyweight decreases by no more than 2 pounds per week. The important message here is this: WEIGHT LOSS IS NOT THE SAME AS FAT LOSS! What's the best way to tone your muscles? 02/10/2011
According to Webster's dictionary, the word "tone" means firmness of muscle tissue but "firmness" is open to many interpretations. Usually when clients (mostly females) are asked what their fitness training goals are, many reply that they'd like to get toned muscles. When I inquire as to what "toned" muscles mean to them, they may describe muscles that are not big but rather having a defined appearance. I have to ask what "toning" means to clients because the term is ambiguous and virtually meaningless. Nevertheless, most clients know what they'd like to look like. To avoid any confusion from the get-go, a good personal trainer would be wise in having the client locate a picture of a physique that appeals to him or her. Any sense of ambiguity can be removed and specific fitness goals can be recommended based on a picture. If "toned", but not big, muscles is the goal, then endurance training in which at least 12 repetitions are performed for each exercise with minimal rest in between sets (e.g., less than 30 seconds) is recommended. Training in this way for one to three sets at least two times per week is adequate for weight training. Cardio is also important and should consist of relatively low-intensity (e.g., 40-60% HRR) exercise performed for at least 20 minutes. Lifting weights with high reps and performing low-intensity cardio in conjunction with a reduced-calorie diet is what's needed to achieve a "toned" physique. Emphasis needs to be on cardio and diet in order to obtain a leaner and defined look. | Brian DanleyI'm a personal trainer who loves to help others fulfill their health and fitness goals. I consider myself a bodybuilder in that I live the lifestyle of eating healthy food, working out regularly, and enjoying the process! ArchivesCategoriesAll |
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