- FAT: How is it measured?
- How can I get a washboard stomach? or How can I get rid of the fat around my "ANY BODY PART"?
- What should my heart rate be to lose fat?
- How long should I work out to burn fat?
- What are the best ways to lose weight?
- What are the best ways to gain weight?
- What is aerobic exercise?
- What is anaerobic exercise?
- What things should I know before starting a training program?
- What's a warm-up? Cool-down?
- What's a good weight lifting routine for a beginner?
- How do I get over a plateau?
- Should I train a muscle if it's sore?
- Will aerobics hurt growth?
- Do I count the weight of the bar?
- How should I breathe while lifting?
- Should I use a lifting belt?
- Should I eat before or after training?
- What's the best exercise to do and when is the best time to workout?
- Shin splints: What are they and how do I get rid of them?
- Will muscle turn into FAT?
- I don't want to be HUGE. Should I still lift weights?
- If I'm doing both aerobic exercise and weight training, which one should be done first?
Body Fat (BF) is usually given as a percentage of total weight. If a 100lb person has 10% BF, that person has 10lbs of fat and 90 pounds of lean body mass (LBM=water, muscle, bone, etc.).
There are 3500 calories in 1 pound of fat.
For men < 15% is considered athletic, 25% about average.
For women < 22% is considered athletic, 30% about average.
Body fat is usually tested in one of three ways.
Hydrostatic weighing (Immersion):
Weight is measured while under water.
Pros: Thought to be the most reliable.
Cons: A lot of equipment is needed. Time consuming. What you eat prior to the test, can affect the accuracy.
Electrical Impedance:
The %BF is calculated by measuring the electrical impedance between certain areas of the body, usually between the fingers and the toes.
Pros: Fast.
Cons: Not very reliable.
Pinch test:
Calipers are used to measure skin fold thickness.
Pros: Thought to be very reliable. The more body parts tested, the more accurate the results. Most gyms have a caliper.
Cons: May be embarrassing to have someone pinch your fat.
You can't spot reduce! Men generally store fat around their waist, while women generally store it around their hips. There is no exercise, magical cream (yet), plastic wrap procedure, or anything else other than liposuction, that will remove fat from a certain area.
The best way to get and keep a washboard stomach, or shapely hips, is by following a low fat diet and doing plenty of aerobics. Crunches, or side leg raises, while strengthening and building the muscles, will not make them appear through the layer of fat between them and the skin. Get rid of the fat and your abs will show up and/or your hips will become firm and trim.
Heart Rate (HR) is the number of times the heart beats per minute. This is usually taken by pressing on the front, left side of the neck, or the inner wrist, and counting the number of beats. Count the number of beats in 10 seconds and multiply by 6 to get your heart rate.
When doing an aerobic workout your Maximum Heart Rate (MHR) needs to be determined. Your MHR is defined as 220 minus your age. A 20-Year old's MHR would be 200, while a 50-Year old's would be 170. While performing aerobic exercise your HR should stay within 50-80% of your MHR. This is your Training Zone. So a 20-year old should keep their HR between 100 and 160.
Keeping the HR above this zone will not provide additional aerobic benefit. In fact, it may provide no aerobic benefit at all. For best results (aerobic and fat burning), keep your HR in the aerobic zone for at least 12 minutes. The longer and more frequently you do this the more improvement you'll see.
An aerobic work out should last at least 12 minutes. Do not count your warm up or cool down, only the amount of time your HR is within your Training Zone. The longer and more frequently you do this, the sooner you'll see an improvement (Less Fat).
Why 12 minutes?
This is the amount of time needed for the body to start producing fat burning enzymes. The idea is that you want to get your body to use fat for energy. After 12 minutes you start to burn fat at a higher rate.
Don't be so concerned about how much you weigh. Instead be concerned with how much of that weight is fat. You want the weight loss to be fat, not muscle or water.
To lose fat you need to burn more calories than you take in. To do it efficiently and to make sure it stays off, the following three steps should be taken and should become part of your every day lifestyle.
Start an aerobic program. The activity should be something that you like doing and look forward to doing. The activity doesn't need to be an aerobics class. Instead it could be walking, biking, inline/ice skating, dancing, etc. Anything that will elevate your HR and keep it around your Training Zone for at least 12 minutes. Remember, the longer the better.
Modify what you eat. Eat plenty of fruits and vegetables, chicken, rice, potatoes, etc. Simply switching the obvious foods will make a big difference, such as, skim instead of whole milk, chicken instead of hamburger, bagels instead of croissants, etc. Also eating small meals more frequently during the day will raise your metabolism and keep you from getting hungry.
Incorporate Resistance Training To build muscle that will, in turn, help burn calories throughout the day. A simple weight program where you slowly add weight and perform basic exercises every other day, such as, Leg Press, Bench Press, Pull-downs, and Military Press is enough for most people.
To gain weight you need to consume more calories than you burn up. To do it efficiently, and to make the weight muscle, not fat, you'll need to start a weight training program. To do this, slowly increase your caloric intake, usually by eating another meal during the day. Make sure the food is protein and carbohydrates and not fat. Give it time. 10-15 pounds of muscle in a year is pretty good.
Aerobic means oxygen. Your muscles are working in an oxygen rich state. After 12 minutes it causes your body to produce fat-burning enzymes.
An aerobic exercise is one that fits the following four requirements:
- Is steady, nonstop.
- Lasts twelve minutes minimum.
- Has a comfortable pace.
- Uses the muscles of the lower body.
An easy way to measure if you're training too hard/fast is a simple talk test. If you can't carry on a conversation without huffing and puffing for breath you need to slow down. If you can carry on a conversation without stopping every now and then for a breath then you need to go a little faster.
Examples of aerobic exercises include walking, running, cycling, rowing, stair climbing and dancing.
Anaerobic means lack of oxygen. Your muscles are working in an oxygen deprived state. This causes your body to produce sugar-burning enzymes. You are expending energy faster than your body can replace it by metabolizing oxygen.
An anaerobic exercise is any activity that fails to meet the above 4 requirements (faq #7). An aerobic activity can become anaerobic if the heart rate is elevated above the training zone for a long period of time. Any start/stop activities would qualify.
Examples of anaerobic exercises include tennis, football, sprinting, skiing and weight training.
A person beginning a training program needs to realize a few things before they begin.
First, changes don't happen overnight. You have to think about where you want to be a year or two from now and slowly achieve minor goals. Putting on muscle, or taking off fat should be done slowly for best results.
Second, if you want to become more healthy you'll need a permanent lifestyle change. Many people take up aerobics or weight training, lose/gain a few pounds and quit. Months later they're back where they started from.
Third, you need to be informed. There are plenty of books and magazines to help get you started. Ask a lot of questions and experiment with different exercises and/or activities.
Last, not everyone has the genetics to build 20" arms or to run a sub 4 minute mile. Don't get discouraged about what you don't have. Improve on what you do have.
A warm-up is an activity that gets blood flowing to your muscles and slowly elevates your heart rate. Usually a 5 minute bike ride at a steady comfortable pace, or a brisk 5 minute walk, is enough. Most people like to go until they "break a sweat".
A cool-down is just the opposite. You want to gradually slow the body down. This is usually done by biking/walking at a fairly fast pace and gradually slowing down over a few minutes. Stretching also makes up a significant part of the cool-down.
Beginners should stick to the basic exercises like leg press, bench press, shoulder press, bicep curls, tricep press, and back rows. Incorporating the whole body. Gradually adding more exercises as time goes on. Ask a trainer for help in formulating a program.
Rest is very important. During the actual weight training the muscle is broken down, it grows/rebuilds while it's resting, usually taking 48-96 hours. So a program should also include "days off".
Beginners also need to find the correct weight to use. Generally the weight should be heavy enough so you can do 10 reps, with the last couple being pretty tough. If you can do 11 then raise the weight slightly. You should keep a log and write down the number of sets and weight you used. Don't get all wrapped up in how much weight you can do. Focus on good form and concentrate on the muscle doing the work. Weight and strength will come with time.
Plateaus are when you become "stuck" at lifting a certain weight for weeks and you can't seem to get past it. Here are a few ways to get through a plateau.
- Take a week off. Give your body a chance to rest.
- Change your exercises.
- Work on the "weak link". For example, your triceps might be limiting your bench.
- Lighten the weight and do higher repetitions.
No. That's probably your body telling you the muscle needs more rest so it can repair minor injuries or grow.
Yes. EXCESSIVE aerobic activity may slow muscle growth.
Yes. Normal Olympic bars are 45 pounds. EZ-Curl bars are around 20 pounds.
Usually exhale on the exertional phase of the exercise.
In most cases a lifting belt is not needed. Using a belt all the time actually weakens the abdominal muscles and the lower back by making them work less. Most trainers suggested using a belt when doing max squats or heavy lifting above the head.
You should eat when it makes you feel best. To improve performance it is generally recommended to consume some kind of quick energy source (carbs, sugars) prior to exercise and some source of protein after to aid in recovery and growth.
The best exercise to do is whatever exercise you enjoy. Most people like variety and will run one day and play basketball the next day. Find an activity that you enjoy and will stick with.
The best time to work out is, again, whatever time of day you like. Some people are morning people and they usually have no problem with going to the gym at 6am, others like to workout at night to relieve the stress of the day. What time of day you workout isn't important, what's important is how you're working out and if you're getting enough nutrients and rest.
Shin splints are a condition that can result from improper equipment, poor foot placement, or from muscle imballance. They are characterized by generalized pain in the front of the lower leg and are particularly common in runners.
Shin splints are often cured by simply getting new shoes. It may also help to run on different terrain, preferably grass. It'll help absorb the shock. As with any injury, consult your Doctor for diagnosis and a rehab plan.
No! They are two totally different things. Muscle will no more turn into fat than an apple turn into an orange. If not used, muscle will become smaller and fat deposits may appear over the muscle, but the muscle doesn't change into fat.
YES! For most people, adding muscle is very difficult. Hard work, eating right, and having the right genetics are all needed to get the bodybuilder look. It also takes years to put on the kind of mass that you see in magazines. If you find yourself getting more muscle than you'd like, then you can stop training and they will shrink, due to lack of work. It is also important to note that most athletes use weights to improve their strength and their performance, and don't end up looking like a bodybuilder, even though they train very hard.
If you want to add muscle and lose fat during the same workout you should do the weight training first. Why?
You'll have more energy, which usually results in a more productive weight training workout. Weight training while fatigued can result in bad form and carelessness which may result in injury.
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