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Saturday, November 07, 2009
Thursday, February 12, 2009
FAQs on fitness
Introduction:
This section is written in a lay mans terms format. The theory presented through the rest of the manual is for certified fitness professionals or for people going through formal training to become certified fitness professionals.
The need for this section is to equip our students with ready answers to the most frequently asked queries by fitness enthusiasts. These answers need to be in lay mans language to be able to get through to lay people.
Revising this section over & over again will help you to hone your counseling skills needed to remove myths & preconceived wrong notions from people’s minds & educate them in a language that will relate to.
The following are the Most Frequently Asked Questions (FAQ’s):
What is spot reduction?
Spot reduction is a myth. The concept deals with the ability to burn off fat in a particular area only. For e.g. a woman may want to lose fat only on her hips and not on her bust. This is totally impossible. The person tries to achieve this by only working the area in question, for e.g. a man with fat on his waist will only want to do abdominal training in a bid to lose fat on his waist. The important fact for us to know is that fat belongs to the whole body and is not attached to the muscle underneath. Thus training a particular muscle does not affect the fat on top of it. Fat loss occurs only as a result of increased Basal Metabolic Rate. So your entire weight training workout combined with cardio vascular workouts plus a control over your eating can achieve fat loss in the entire body and not just in the areas that you think you need to lose.
What is the best way to lose weight?
The correct question should have been, “What is the best way to lose fat?” The answer is increasing the rate at which you burn calories all through the day when you are not working out. That is, increase your Basal Metabolic Rate. The only way to do that is to concentrate on increasing the metabolically active tissue, ‘MUSCLE’ in the body. The more muscle you carry the faster your metabolism and hence lesser the fat. Also choose exercise forms such as weight training which help in making a person burn calories at a faster rate even after the cessation of the workout. This is what we call as AFTERBURN. Weight training damages muscle at a microscopic level and forces the body to initiate repair work after the workout. The repair work requires a lot of calories and goes on through the day. Hence there is an increased requirement for calories and thus less fat. Also you must combine this effort with an emphasis on protein and a restriction on sugar and having at least 5 small meals a day consisting of high thermic value foods such as Fibrous carbs & high protein foods such as chicken & fish..
If I exercise more, will I lose weight faster?
Instead of exercising more you must exercise more intensely. The more intense your workouts the briefer they will be. Spending 3 hours in the gym only signifies lack of intensity. Also in order to build muscle and boost your metabolism, RECOVERY is as important as the breakdown caused by the workouts. If you train 7 days a week you will only tear down lean tissue faster than you can rebuild. This is called as OVERTRAINING and this leads to a decrease in muscle which eventually leads to slowing down of your metabolism which in turn leads to you getting FAT. Workout intensely with weights carrying each set to failure 3-4 times a week for a maximum of 90 minutes (Actually 75 minutes would be ideal.) and 45 minutes of any cardiovascular exercise 3 times a week.
If I go on a strict diet, will I lose weight faster?
Again please stop using the words, “Lose weight” and replace them with “Lose Fat”. Apart from that this statement is accurate if you put it in the right perspective. A diet program that is not strict will never work. A strict diet unfortunately is always confused by people to mean a highly restricted calorie diet and starvation. This is totally untrue and starvation can only lead to a slowing down of metabolism.
The Key is to be strict about eliminating the culprit foods (Simple sugars) including the good carbohydrates (Fibrous carbs) in moderation, minimizing starchy carbs, eliminating saturated fats but including a healthy dose of Essential fatty acids such as fish oils, poly and mono-unsaturated fats such as olive and groundnut oil and eating adequate protein (At least 1.5grams/Kg of lean weight) to sustain and build lean tissue.
You must do the above consistently and with complete discipline in order to achieve results. Remember losing weight is easy but losing fat is very difficult and requires strictness.
Will eating fat free foods help me lose weight?
No. If you simply eliminate fat from your diet but do nothing to restrict carbohydrates then the body will simply not let go off fat. Apart from this fact eliminating fat completely is unhealthy. Certain essential fatty acids actually help you in losing fat.
People have always confused dietary fat with Body fat. Simple sugars get converted to body fat more readily than dietary fat. Simple sugars spike insulin in the body and this hormone is among other things also responsible for fat storage.
Carbohydrates are your preferred source of fuel for the body and your stored Body fat is your body’s secondary source of fuel. In the presence of adequate carbohydrates the body sees no need to rely on Body fat for energy and hence no fat loss.
How many calories do I need?
The correct approach is to not count calories but count grams of protein and carbohydrates that you require through the day distributed over 5 meals. If you want to lose fat then you must take 2gms/kg of bodyweight Protein and no more than 1.5gms/Kg of bodyweight of carbohydrates (All from complex sources). No need to count grams of fat. Just use a healthy cooking medium such as olive oil or sunflower oil and see to it that your food is not swimming in it. For weight gain you need 1.5gms/Kg bodyweight of Protein and 3-4gms/Kg body weight of carbs. The fat remains the same.
These quantities are assuming that the person is working out intensely.
Is being over-weight unhealthy?
Again a wrong question. The right question would be, “Is being obese and having a 40 inch waist unhealthy. The answer is yes. Being overweight with respect to your height does not give you the entire picture. Remember that muscle weighs a lot more than fat but takes up much less space. Hence an individual who is 5’ 4” and weighs 88kgs would be considered highly obese. But if this individual were carrying only 10% body fat then he has no health risks in fact he would be very strong and healthy as compared to another guy who is the same height but weighs 60kgs but has a body fat% of 25%.
The height weight charts and Body Mass Index are both now extinct concepts in fitness, as they do not give us the right picture. So it doesn’t matter how much you weigh…what matters is your fat percentage.
If I need to loose weight do I need to eat small portions through out the day?
Yes. Remember that every time you eat you increase your BMR as you are giving your body work to do (Digestion). Hence if you eat 5 meals as opposed to 3…the spiking of metabolism occurs much more. This automatically will reduce the quantity of food you eat per meal. Remember that long periods of starvation will lead to hogging at the dinner table. Long gaps between meals also put the body on a storage mode and less resistant to losing body fat.
Hence the statement is correct, as 5 meals instead of 3 are better.
This does not mean eating more. For instance if you are to consume 150gms of protein per day…then you would have to consume 50gms per meal if you were eating 3 meals a day…But if you were eating 5 meals then it would be 30gms of protein per meal and similarly for carbs and fat.
Will some foods help me burn fat?
This is actually true. Here we are dealing with the Thermogenic value of foods. Thermo genesis is the generation of heat. Every time we eat the body increases temperature and increased temperature forces the body to burn more fat through an increase in BMR. Certain foods increase body temperature a lot more than other foods. In a nutshell the harder it is for the body to digest a particular food the more increase in temperature it will bring.
The foods with a high Thermogenic value are fibrous carbs which are vegetables of all kinds and animal sources of protein such as chicken, Fish, Eggs. These foods can actually raise your body’s BMR. Also as previously mentioned Omega-3 and omega-6 essential fatty acids actually help in burning body fat stores and also increase HDL levels and reduce LDL levels.
If I eat a heavy dinner will I put on weight?
No. It is generally a healthy practice to have a light dinner. But again what counts is what you eat and not when you eat. So although eating high-calorie foods like cookies, ice cream and cakes in front of the TV late at night can lead to weight gain, this is because of the high-calorie nature of the foods, not because it’s late in the evening.
As a standard practice keep the night meal the lowest in terms of carbohydrates. It is sugar laden foods at night that will cause a problem. Actually eating a high protein dinner is essential.
I have lost weight and put it on back again. What could be the reason for this?
The reason is simple you lost weight instead of losing Fat. When you lose weight you tend to lose more muscle and less fat. This loss of muscle sets you up for further fat gain by lowering your BMR. Remember you are fat because of a sluggish BMR and now if you just lose weight without an effort at holding on to muscle, then you will simply compound the problem by lowering your already sluggish BMR.
Once I lose weight, can I eat the way I used to?
Always remember that once an Endomorph always an endomorph.
You can never let yourself lose sight of the fact that your body has a tendency of gaining weight. So certain foods that get easily stored as fat will always be out of bounds for you. As long as you are working out hard, the increase in protein will have to be maintained.
Of course if you are disciplined enough to stay clean in your diet most of the time then you could eat whatever you like maybe once in 15 days. No matter how bad the food…at that frequency can do you no harm.
I don’t need to exercise if I am not fat.
This is a big myth very prevalent in our Indian sub context.
Fitness is about cardiovascular endurance, muscular endurance, musculoskeletal strength, flexibility and ideal body composition. Hence carrying excess body fat is only one aspect of fitness. Whether you are fat or thin you have to workout to cause an increase in all the above stated components of fitness.
Are fat burner pills safe?
First and foremost we must know what comprises a fat burner pill before we pass judgment on its safety. Most popular and leading brands of fat burners contain herbal forms of:
Ephedrine - A sympathomimetic beta-2 agonist that increases BMR by stimulating the central nervous system, increasing heart rate and body temperature. (Since leading manufacturers of food supplements are all from the US & Ephedrine is banned in many states in the US , now products contain Synephrine instead of Ephedrine. It is claimed to be a good replacement for Ephedrine & is derived from the fruit Bitter Orange or Sour Orange (Citrus Aurantium)) Ephedrine is derived from a herbal source – Ma Huang.
Caffeine - A nervous system stimulant that also has a Lypolitic property which means that it releases fat from adiposities and makes them available to be burnt in the mitochondria of muscle cells. Caffeine is derived from a herbal source – either Guarana or Kola Nut.
Aspirin – A prostaglandin inhibitor. Prostaglandins always try and get the elevated body temperature back to normal and end fat loss via Thermogenesis, hence aspirin by blocking the action of prostaglandins actually extends the effective duration of ephedrine and caffeine. Aspirin or salicylic acid is derived from a herbal source – White Willow Bark.
To say that they are unsafe would be incorrect, but they do require responsible usage and unlike supplements like protein powders, they cannot be taken by everyone. People with the following medical conditions should never even consider taking these pills:
Hypertension, History of any kind of cardiac disorder or stroke, Tachycardia or Arrhythmia (Irregular heart beats), People on MAO inhibitors (Anti depressants), Pregnant or lactating women, Diabetics, Peptic ulcers.
If you are completely healthy, then you can take them according to the dosage prescribed on the bottle…but please know that these pills only make fat burning efforts more effective. But without fat burning efforts such as a strict diet and intense workouts, they cannot work. So if you are not committed to your diet and workout then taking these pills would be a waste of money.
After some time in a weight loss program my weight doesn’t seem to budge. It is very frustrating. What is the solution?
The solution is that you shouldn’t be doing a weight loss program… you should be doing a Fat loss program.
If you starve yourself and do excessive cardio then you will lose a lot of muscle and hence a lot of weight, but your sluggish BMR will plummet even lower. When that happens the body will no longer be in a caloric deficit despite starving, as the body will now need much lesser calories than it used to. This is what will bring you to a plateau and then well set you up for further fat gain.
Stop checking the scale and pay more attention to measurements and the way the body looks and the way your clothes fit. Pay more attention to sustaining and gaining muscle and fat will take care of itself. If you are gaining muscle and losing fat, your waist will get slimmer but the weighing scale may not register a substantial decrease.
This is totally acceptable and in fact a desired effect of the right kind of training and diet.
Are protein shakes good for health?
Yes. You can use a protein shake as a part of your diet, if you are not having adequate amount of dairy products, eggs or meat in your diet. Remember protein shakes derive their protein from natural sources such as milk (Whey and Casein), Egg (Albumin), Soya bean (Soy isolates). Hence these powders can do you no harm. In fact it makes eating healthy easy. It is also a convenient way to increase your protein intake without increasing your caloric intake too much. Complete Vegans will need to supplement their diet with protein shakes as they have complete absence of first class sources of protein (As they are all found mostly in animal sources). In fact if your diet does not provide you with adequate protein, then it is downright unhealthy to workout intensely as you will only lose muscle.
Are high protein diets good?
There is no such thing as a high protein diet. The moment you start to workout your requirement of protein goes up. Thus a person who is working out must take protein in higher quantities than a sedentary person. A sedentary person requires 0.8gms/Kg of bodyweight and a person working out intensely requires 1.5-2gms/Kg of bodyweight. This simple fact is erroneously confused as an excessively high protein diet which it is not. Increasing protein in a person who has started working-out is just giving him the adequate protein & not excessively high.
Does whey protein build muscle quicker than other protein?
That is not true. As long as the person is getting 1.5-2gms/Kg bodyweight of protein everyday from first class sources he will continue to build muscle (Given the fact that he trains intensely and prioritizes rest and recovery.) Protein powders simply make increasing protein easier, more convenient and with less calories. But they become essential in a complete Vegans diet.
Is Creatine safe to take?
Creatine has no known side effects. The dosage is 5gms/day. It is present in the body in the form of Creatine phosphate and is involved in regeneration of ATP (The energy source required by muscle to contract.) Research has proven that increasing Creatine stores to supra normal levels through ingestion of Creatine as a supplement enhance the ATP cycle and hence increases the contractile ability of muscles. In short you do get stronger with Creatine. It has been sold OTC for the past 15 years and lots of research has been done to find long term side effects of Creatine supplementation and they all have reported, “No known side-effects.”
Will carbohydrates make me fat?
There are 2 kinds of Carbohydrates; Simple and Complex. The simple carbohydrates get absorbed into the blood stream immediately, thus spiking insulin. Raised insulin levels promote fat build up. Examples of simple carbs are – Table Sugar, Fructose (Sugar found in fruits.), all sweets and desserts, polished white basmati rice, white bread, all refined flour items such as commercially available Naans, roomali rotis, Pizzas, pastas made from refined flour, Potatoes. These foods will make you fat. Complex carbs on the other hand get released into the blood stream at a much slower rate, thus not allowing spikes in insulin levels and thus will not make you fat. Examples of complex carbs are – All fibrous green vegetables, yams, unpolished brown rice, whole wheat chapattis, whole wheat pasta, multi grain brown breads, Oats, etc. By all means include these in your diet but in moderation as these foods may not make you fat but they hinder the fat burning process. This is due to the fact that in the presence of abundant carbohydrates (The body’s preferred source of fuel) the body doesn’t see a need to use its secondary source of fuel which is BODY FAT.
Does eating fat cause weight gain?
The only reason to curtail fat would be the fact that Fat has a higher caloric value (more than twice as much, 9 calories/gm) as compared to carbohydrates and fats (4 calories/gm). Hence your chances of exceeding your caloric limit are higher with a higher fat intake. But some amount of Mono unsaturated fat such as olive, sunflower and groundnut oils are necessary from the standpoint of optimum health. Essential fatty acids such as Omega-3 and Omega-6 (Found in fish oils, Flaxseed oil) actually help in lowering cholesterol, fighting free radicals and even helping in the fat burning process. The one Fat that needs to be eliminated from a healthy diet is Saturated fat (The kind that stays solid at room temperature) examples are Butter, Cheese, Ghee, Animal fat (Except Fish), coconut oil (The only exception to the solid at room temp factor.) the reason for eliminating it is the fact that it leads to clogging of arteries and increases risk of cardiac problem.
Will I get better and faster results with supplementation?
There is no such thing as faster results. You must understand that results from exercise are possible only with sound nutrition. If your nutrition has inadequacies then results will always evade you. These short comings can be resolved through proper supplementation. Especially getting the right amount of protein in every meal, everyday is difficult and next to impossible for some… so protein supplementation could spell the difference between results and frustration. If you are committed to a sound eating program and get all your protein requirements from whole foods…then you will get results and there won’t be any need for supplementation.
If I want to lose fat quickly should I do lots of cardio?
The worst thing you can do for fat loss is excessive cardio. It is a surefire method of stripping the body of lean tissue and thus slowing down BMR. In fact cardio exercises are very inefficient fat burners…but that does not under mime their importance as cardio workouts are the key to improving your stamina and endurance (A key factor in general and overall fitness.) Also it is important to note that muscle loss & the resultant drop in BMR can happen through excessive weight training as well…the drop in BMR happens through overtraining as it causes the body to breakdown at a faster rate than it can rebuild.
If I do cardio my muscle mass will go down. Is that true?
This depends on whether you are doing cardio regularly or excessively. It also depends on somatotype of the body. People with excessively fast metabolism (Ectomorphs) are always under weight and they have difficulty in gaining lean tissue…such people should stay away from cardio or do it no more than twice a week as they waste away muscle a lot easier than others. Endomorphs or people with sluggish metabolic rates can do cardio at least 5 times a week along with 3 days of resistance training…The gifted athletic kinds (Mesomorphs) should evenly space out 3 cardio and 3 weight training sessions a week. The sessions should not last more than an hour each and if you feel you can go on much longer…then you need to increase intensity by increasing speed, resistance or inclination. Cardio done in this manner can only make you fitter and can also help in intensifying your weight training workouts as you will get less winded and will be capable of pushing a lot harder without getting tired.
Is high intensity cardio better or low intensity cardio better for fat burning?
For any exercise form to keep giving you results, progression in intensity is of paramount importance. This means that, as you get better in your cardio vascular abilities you must push harder to get even better. Overall caloric loss during the workout and the after burn of high intensity cardio is definitely and obviously more than low intensity cardio. People with pre existing medical conditions (Especially cardiac conditions, hypertension etc.) must stick to low intensity cardio.
Will exercising on an empty stomach make me lose weight faster?
No. There should be a gap between your mealtime and exercise, but if you have not had anything since morning and exercise on an empty stomach then you may feel dizzy or even faint due to hypoglycemia. This misconception has arisen due to believing that a workout done on a depleted glycogen state will force the body to burn fat stores. What ends up happening in reality is that your energy for high intensity workouts gets compromised and overall efficacy of the workout regime goes down.
Should I do cardio first or weights first?
The ideal would be to keep your resistance training completely separate from your cardio workouts. Assign 3 days for weights and 3 days for cardio. This allows you to concentrate your faculties and energies on both kinds of workouts equally without making one suffer at the expense of the other. But if committing 6 days to the gym is a problem then you might have to squeeze in both on the same day…again doing 1 session in the morning and 1 in the evening would be the ideal (It doesn’t matter whether weights are in the morning or vice a versa.). But if even that is not possible then it is better to do the weight training workout first and then followed by cardio. The reasoning for this is the fact that weight training requires a lot more focus on form and technique than cardio and thus should be done while the faculties are fresh.
Even after doing so many abs classes my stomach doesn’t budge. Why?
There is nothing like spot reduction. Abdomen gets fat because the body has slowed its metabolism down. It is just a site for fat deposition and has very little to do with the abdominal muscles. The overall combination of weight training, cardio and a high protein, low carb diet put together will speed metabolism and get the fat off the abdomen. A little known fact is that out of all resistance exercises…the Abs movements have the least beneficial effect on after burn or a rise in BMR and are thus very poor at burning fat. But again it is important to train the Abs as they form your core and overall stability of the body and especially the spine comes from strong abdominals. Hence do abs not to burn fat on your waist but to strengthen the abdominal muscles.
The display on some cardio machines shows a lot of calories burnt. How accurate are they?
Not to the tee. There are many factors that influence the number of calories that one expends during exercise, such as muscle mass, current physical condition and even genetic factors. The number displayed on the equipment tends to be an optimistic mathematic calibration of the machine based on general caloric values given to each activity.
Which cardio machine is the best for burning maximum calories?
All are effective for increasing caloric expenditure and increasing endurance and stamina. The intensity at which you perform the exercise is a better aspect to focus on. Performing aerobic exercise at a higher intensity will allow you to burn more calories per unit of time than if the exercise were performed at a lower intensity. If possible, change the mode of cardio you do every few weeks. This will help prevent the reduction in energy expenditure that accompanies an adaptation to a given mode and also develop more comprehensive muscular endurance. This constant change in cardio activities is termed as CROSS TRAINING.
Is there a limit to how much my muscle mass can increase?
Yes. There are factors that will ultimately determine how much muscle you can pack on your frame, and most of those will be genetic. Factors such as age, hormonal levels, and muscle fiber type distribution (type I (endurance) or type II (power, strength) predominance), total number of muscle fibers, frame size and current level of development can all affect your total muscle growth ability. Most do not hit these genetic barriers; as over training and improper eating seem to be the biggest obstacles for most.
How many days a week do I need to exercise?
The ideal here again would be 3 days of weights and 3 days of cardio. One day a week of complete rest is as important as doing your workouts regularly. The central nervous system needs a break
31. Won’t longer workouts make me stronger?
This is not true. If your workout generally lasts for more than 1.5 hours you may land up overtraining. If you keep exercising too long you will generally have lower energy levels and be more prone to injury.
Step aerobics is the best way to lose weight.
Again the idea is to lose fat and not just weight indiscriminately. Step aerobics is just another form of cardiovascular exercise and is no different from all other cardio workouts such as running, skipping, cycling, stair climbing, floor aerobics, spinning classes, and tae-bo… etc, etc…
All the above will result in rapid weight loss (Through muscle loss) if done excessively. They should be done to enjoy more endurance and stamina and not to lose weight. Cause as we have already learnt weight loss causes a reduction in BMR thus setting the person up for further fat gain (Yo-yo syndrome).
Is it true that Steam and sauna may help me lose weight?
Steam and sauna are rest and relaxation aids that have beneficial effects on health such as improved circulation, cleansing of the skin and combating nasal congestion. It has nothing to do with fat loss. The body does not lose fat when subjected to high temperatures. There is temporary weight loss due to dehydration and the water lost through sweating must be replaced immediately in order to keep the body hydrated and healthy. Remember dehydration is a killer. PLEASE DO NOT USE STEAM and SAUNA AS WEIGHT LOSS AIDS.
If I take heavy weights, will I become more muscular?
In a sense this is true. The heavier the resistance the greater the breakdown of muscle and thus the greater the potential for building muscle. But this requires certain considerations. First and foremost is the fact that the heavy weight has no meaning if form and technique or range of motion gets compromised (If this happens it will only result in a layoff due to injury). Secondly heavy weights do not mean that you load up the bar and take excessive assistance from the trainer or your workout buddy. Last but not the least…please understand that the heavy weights only cause breakdown thus causing a need in the body for more muscle. This need will translate into more muscle only if the hard training is accompanied with adequate protein from your diet and adequate rest and recovery from your workouts. In the absence of these two factors…heavy weights will simply mean a loss of muscle.
Which exercise is the best for a diabetic?
As we mentioned earlier, a person needs to do all components of exercise to achieve balance. A diabetic person, like any other should strength train, do cardio & stretch. Resistance training increases insulin sensitivity thus helping the cause of diabetics.
What is the best age to start weight training?
There is no such thing as the right age for weight training. Ideally the child should want to exercise and not forced into as this forcing will only result in a lifelong hatred for exercise. The need to look better or get stronger generally starts at the age of about 13…this is a good age to start. Pre teens should be put into some kind of sport to increase general activity levels…from the age of 13 to 16 yrs, the child must be given light resistance as the bones are still soft and still in the formative stages. Very young kids also have the problem of short attention spans and thus are much uncoordinated in their movements and must workout under expert supervision.
Can I exercise during my periods?
Yes you can, if you are not in pain. If the volume of blood loss is excessive then it may cause excess weakness during periods & it would be advisable to not workout at least during the first 3 days. Supplementing with Iron & folic acid is a good idea during this time.
Will weight training make a woman look unfeminine?
Men and women look different due to hormonal factors. The predominant male hormone is testosterone (It is an anabolic hormone responsible for muscle build up.) and the predominant female hormone is Estrogen (Actually promotes fat build up.) Women have very low levels of testosterone and men have very low levels of estrogen. This is the main reason why women carry more fat and less muscle than men. Nothing short of hormonal intervention can make a woman look like a man. No activity…let alone weight training can make a woman look like a man.
What is the best exercise for me if I am over 50?
There is no such exercise that is the best. Your exercise program needs to have all the components, walking for cardiovascular exercise, resistance training for increase in joint strength and muscle strength (This is often ignored by senior citizens and that is a big mistake as strength training becomes all the more important as you age to stem the degenerative effects of the aging process), and flexibility exercises (Stretching) for decreasing stiffness, restoring lost range of motion and avoiding injuries. If you are a senior citizen the idea is that you start exercising gradually. And make sure to get a general medical check up before you start.
I have blood pressure. Can I exercise vigorously?
First of all you need your physician’s clearance. If yes, you can start of with a gradual exercise program. You need to take lightweights and breathe evenly while you rep out. Withholding of breadth while lifting is completely contra indicated for hypertensive people. Overhead movements such as shoulder presses & inverted leg presses should also be avoided. If on medication, then please take it regularly.
I have just delivered a baby. When can I start exercising and what kind of exercise is the best for me?
A woman is postnatal until almost a year of delivery. There are some basic exercises, which she can start doing as early as a week after delivery. Most physicians’ advice to wait for 6 weeks before beginning a strenuous exercise program. So if you have just delivered a baby please consult your obstetrician before starting an exercise program. (A delivery made via C-section might require more time to recover as the wound has to heal completely.)
I have never exercised before. How do I start?
So what! It’s never too late to start. If you have never exercised you need to start your exercise program by simple exercises and not workout too hard initially no matter what your goal. You cannot start vigorously all of a sudden or you might injure yourself or at best get very uncomfortably sore. So begin gradually and in time your strength, endurance and stamina will improve and you can and should increase training intensity.
I had come to the gym for sometime and I have had a break in between. Can I start form where I left off?
If you have had a break longer than 10-15 days then you need to exercise at a lesser intensity for the first week at least, to prevent your body from getting excessively sore. If you have had a break for as long as a month or more then your fitness program (Training split) needs to be reviewed again. After the break you will start at a lesser intensity than what you were doing before
What do I do if I do not like my program?
If you do not like your program for whatsoever reason, you can approach a trainer or a front desk executive who will fix up an appointment with the fitness programmer. Or you can approach the fitness programmer directly if he/she is available at that time. Feel free to discuss whatever apprehensions or problems you have with your current fitness program. The main thing to remember is that you should do exercises that are effective rather than doing only the ones that you enjoy. But if the program is too hard or too easy for you then give the necessary feedback to the programmer.
When can I start expecting results?
You can start expecting results after about 3 months at least. Give your body some time. You did not get out of shape instantly so do not expect to get into shape instantly. The first month goes in just learning correct form. Only after that can we increase intensity to make a difference.
What are the benefits of cardiovascular exercise?
Cardiovascular exercise improves the health of your heart, improves your endurance, stamina and improves your vital capacity.
What is the best cardio equipment to exercise on?
There is no such thing as the best equipment. All exercise equipments have their own benefits. Some improve lower body endurance; some exercise the whole body such as rowing. The objective of a cardiovascular machine is to allow you to increase your heart rate by continuous movement. So whatever machine you do, if you put in effort for a certain period of time, you will land up burning adequate calories and improving your cardiovascular system. You need to exercise with proper intensity – it has to be tough. Not a walk in the park.
What are the benefits of strength training?
Increased bone and joint strength, improved muscle fitness, decreased chances of osteoporosis. Improved neuro-muscular coordination and decreased chances of injury.
If I play sports, do I need to do exercise at a gym?
First of all a sport may not cover all the components of fitness. Secondly fitness is a prerequisite of playing a sport and not the result of playing. You need to address all the components of fitness such as cardiovascular workouts, strength training, stretching to be good at playing a sport and to see to it that you do not injure yourself while playing a sport. Going to the gym will also ensure that you stay strong and youthful enough to continue playing your chosen sport even through the later years and not just limit it to your youth.
What shoes do I need to wear?
For weight training ask for Cross trainers & for walking, jogging, running ask for specifically running shoes from any reputable brand such as Nike, Reebok, Addidas, New balance, Asics, etc.
Can I eat after my exercise?
The post workout meal is a very important aspect of leading the fitness lifestyle. This meal should be taken within 45 minutes of finishing your workout. It should consist of at least 50 Gms of simple carbs such as fruit juice or glucose and 20-40 Gms of protein preferably from protein powders. This is to replenish your muscle cells with glycogen & amino acids, to prevent catabolism due to glycogen depletion & start the repair process.
Should I do machines or free weights?
Compound movements such as presses, rows, squats etc, should always be done with free weights to ensure functional strength transfer. Isolation movements (Movements occurring only at 1 joint such as Flyes, Lateral raises, Leg curls & extensions) have circular pathways & hence don’t provide continuous tension throughout the range of motion, if done with free weights. Hence Isolation movements must be done on Selectorized machines fitted with cams offering continuous tens.
source
This section is written in a lay mans terms format. The theory presented through the rest of the manual is for certified fitness professionals or for people going through formal training to become certified fitness professionals.
The need for this section is to equip our students with ready answers to the most frequently asked queries by fitness enthusiasts. These answers need to be in lay mans language to be able to get through to lay people.
Revising this section over & over again will help you to hone your counseling skills needed to remove myths & preconceived wrong notions from people’s minds & educate them in a language that will relate to.
The following are the Most Frequently Asked Questions (FAQ’s):
What is spot reduction?
Spot reduction is a myth. The concept deals with the ability to burn off fat in a particular area only. For e.g. a woman may want to lose fat only on her hips and not on her bust. This is totally impossible. The person tries to achieve this by only working the area in question, for e.g. a man with fat on his waist will only want to do abdominal training in a bid to lose fat on his waist. The important fact for us to know is that fat belongs to the whole body and is not attached to the muscle underneath. Thus training a particular muscle does not affect the fat on top of it. Fat loss occurs only as a result of increased Basal Metabolic Rate. So your entire weight training workout combined with cardio vascular workouts plus a control over your eating can achieve fat loss in the entire body and not just in the areas that you think you need to lose.
What is the best way to lose weight?
The correct question should have been, “What is the best way to lose fat?” The answer is increasing the rate at which you burn calories all through the day when you are not working out. That is, increase your Basal Metabolic Rate. The only way to do that is to concentrate on increasing the metabolically active tissue, ‘MUSCLE’ in the body. The more muscle you carry the faster your metabolism and hence lesser the fat. Also choose exercise forms such as weight training which help in making a person burn calories at a faster rate even after the cessation of the workout. This is what we call as AFTERBURN. Weight training damages muscle at a microscopic level and forces the body to initiate repair work after the workout. The repair work requires a lot of calories and goes on through the day. Hence there is an increased requirement for calories and thus less fat. Also you must combine this effort with an emphasis on protein and a restriction on sugar and having at least 5 small meals a day consisting of high thermic value foods such as Fibrous carbs & high protein foods such as chicken & fish..
If I exercise more, will I lose weight faster?
Instead of exercising more you must exercise more intensely. The more intense your workouts the briefer they will be. Spending 3 hours in the gym only signifies lack of intensity. Also in order to build muscle and boost your metabolism, RECOVERY is as important as the breakdown caused by the workouts. If you train 7 days a week you will only tear down lean tissue faster than you can rebuild. This is called as OVERTRAINING and this leads to a decrease in muscle which eventually leads to slowing down of your metabolism which in turn leads to you getting FAT. Workout intensely with weights carrying each set to failure 3-4 times a week for a maximum of 90 minutes (Actually 75 minutes would be ideal.) and 45 minutes of any cardiovascular exercise 3 times a week.
If I go on a strict diet, will I lose weight faster?
Again please stop using the words, “Lose weight” and replace them with “Lose Fat”. Apart from that this statement is accurate if you put it in the right perspective. A diet program that is not strict will never work. A strict diet unfortunately is always confused by people to mean a highly restricted calorie diet and starvation. This is totally untrue and starvation can only lead to a slowing down of metabolism.
The Key is to be strict about eliminating the culprit foods (Simple sugars) including the good carbohydrates (Fibrous carbs) in moderation, minimizing starchy carbs, eliminating saturated fats but including a healthy dose of Essential fatty acids such as fish oils, poly and mono-unsaturated fats such as olive and groundnut oil and eating adequate protein (At least 1.5grams/Kg of lean weight) to sustain and build lean tissue.
You must do the above consistently and with complete discipline in order to achieve results. Remember losing weight is easy but losing fat is very difficult and requires strictness.
Will eating fat free foods help me lose weight?
No. If you simply eliminate fat from your diet but do nothing to restrict carbohydrates then the body will simply not let go off fat. Apart from this fact eliminating fat completely is unhealthy. Certain essential fatty acids actually help you in losing fat.
People have always confused dietary fat with Body fat. Simple sugars get converted to body fat more readily than dietary fat. Simple sugars spike insulin in the body and this hormone is among other things also responsible for fat storage.
Carbohydrates are your preferred source of fuel for the body and your stored Body fat is your body’s secondary source of fuel. In the presence of adequate carbohydrates the body sees no need to rely on Body fat for energy and hence no fat loss.
How many calories do I need?
The correct approach is to not count calories but count grams of protein and carbohydrates that you require through the day distributed over 5 meals. If you want to lose fat then you must take 2gms/kg of bodyweight Protein and no more than 1.5gms/Kg of bodyweight of carbohydrates (All from complex sources). No need to count grams of fat. Just use a healthy cooking medium such as olive oil or sunflower oil and see to it that your food is not swimming in it. For weight gain you need 1.5gms/Kg bodyweight of Protein and 3-4gms/Kg body weight of carbs. The fat remains the same.
These quantities are assuming that the person is working out intensely.
Is being over-weight unhealthy?
Again a wrong question. The right question would be, “Is being obese and having a 40 inch waist unhealthy. The answer is yes. Being overweight with respect to your height does not give you the entire picture. Remember that muscle weighs a lot more than fat but takes up much less space. Hence an individual who is 5’ 4” and weighs 88kgs would be considered highly obese. But if this individual were carrying only 10% body fat then he has no health risks in fact he would be very strong and healthy as compared to another guy who is the same height but weighs 60kgs but has a body fat% of 25%.
The height weight charts and Body Mass Index are both now extinct concepts in fitness, as they do not give us the right picture. So it doesn’t matter how much you weigh…what matters is your fat percentage.
If I need to loose weight do I need to eat small portions through out the day?
Yes. Remember that every time you eat you increase your BMR as you are giving your body work to do (Digestion). Hence if you eat 5 meals as opposed to 3…the spiking of metabolism occurs much more. This automatically will reduce the quantity of food you eat per meal. Remember that long periods of starvation will lead to hogging at the dinner table. Long gaps between meals also put the body on a storage mode and less resistant to losing body fat.
Hence the statement is correct, as 5 meals instead of 3 are better.
This does not mean eating more. For instance if you are to consume 150gms of protein per day…then you would have to consume 50gms per meal if you were eating 3 meals a day…But if you were eating 5 meals then it would be 30gms of protein per meal and similarly for carbs and fat.
Will some foods help me burn fat?
This is actually true. Here we are dealing with the Thermogenic value of foods. Thermo genesis is the generation of heat. Every time we eat the body increases temperature and increased temperature forces the body to burn more fat through an increase in BMR. Certain foods increase body temperature a lot more than other foods. In a nutshell the harder it is for the body to digest a particular food the more increase in temperature it will bring.
The foods with a high Thermogenic value are fibrous carbs which are vegetables of all kinds and animal sources of protein such as chicken, Fish, Eggs. These foods can actually raise your body’s BMR. Also as previously mentioned Omega-3 and omega-6 essential fatty acids actually help in burning body fat stores and also increase HDL levels and reduce LDL levels.
If I eat a heavy dinner will I put on weight?
No. It is generally a healthy practice to have a light dinner. But again what counts is what you eat and not when you eat. So although eating high-calorie foods like cookies, ice cream and cakes in front of the TV late at night can lead to weight gain, this is because of the high-calorie nature of the foods, not because it’s late in the evening.
As a standard practice keep the night meal the lowest in terms of carbohydrates. It is sugar laden foods at night that will cause a problem. Actually eating a high protein dinner is essential.
I have lost weight and put it on back again. What could be the reason for this?
The reason is simple you lost weight instead of losing Fat. When you lose weight you tend to lose more muscle and less fat. This loss of muscle sets you up for further fat gain by lowering your BMR. Remember you are fat because of a sluggish BMR and now if you just lose weight without an effort at holding on to muscle, then you will simply compound the problem by lowering your already sluggish BMR.
Once I lose weight, can I eat the way I used to?
Always remember that once an Endomorph always an endomorph.
You can never let yourself lose sight of the fact that your body has a tendency of gaining weight. So certain foods that get easily stored as fat will always be out of bounds for you. As long as you are working out hard, the increase in protein will have to be maintained.
Of course if you are disciplined enough to stay clean in your diet most of the time then you could eat whatever you like maybe once in 15 days. No matter how bad the food…at that frequency can do you no harm.
I don’t need to exercise if I am not fat.
This is a big myth very prevalent in our Indian sub context.
Fitness is about cardiovascular endurance, muscular endurance, musculoskeletal strength, flexibility and ideal body composition. Hence carrying excess body fat is only one aspect of fitness. Whether you are fat or thin you have to workout to cause an increase in all the above stated components of fitness.
Are fat burner pills safe?
First and foremost we must know what comprises a fat burner pill before we pass judgment on its safety. Most popular and leading brands of fat burners contain herbal forms of:
Ephedrine - A sympathomimetic beta-2 agonist that increases BMR by stimulating the central nervous system, increasing heart rate and body temperature. (Since leading manufacturers of food supplements are all from the US & Ephedrine is banned in many states in the US , now products contain Synephrine instead of Ephedrine. It is claimed to be a good replacement for Ephedrine & is derived from the fruit Bitter Orange or Sour Orange (Citrus Aurantium)) Ephedrine is derived from a herbal source – Ma Huang.
Caffeine - A nervous system stimulant that also has a Lypolitic property which means that it releases fat from adiposities and makes them available to be burnt in the mitochondria of muscle cells. Caffeine is derived from a herbal source – either Guarana or Kola Nut.
Aspirin – A prostaglandin inhibitor. Prostaglandins always try and get the elevated body temperature back to normal and end fat loss via Thermogenesis, hence aspirin by blocking the action of prostaglandins actually extends the effective duration of ephedrine and caffeine. Aspirin or salicylic acid is derived from a herbal source – White Willow Bark.
To say that they are unsafe would be incorrect, but they do require responsible usage and unlike supplements like protein powders, they cannot be taken by everyone. People with the following medical conditions should never even consider taking these pills:
Hypertension, History of any kind of cardiac disorder or stroke, Tachycardia or Arrhythmia (Irregular heart beats), People on MAO inhibitors (Anti depressants), Pregnant or lactating women, Diabetics, Peptic ulcers.
If you are completely healthy, then you can take them according to the dosage prescribed on the bottle…but please know that these pills only make fat burning efforts more effective. But without fat burning efforts such as a strict diet and intense workouts, they cannot work. So if you are not committed to your diet and workout then taking these pills would be a waste of money.
After some time in a weight loss program my weight doesn’t seem to budge. It is very frustrating. What is the solution?
The solution is that you shouldn’t be doing a weight loss program… you should be doing a Fat loss program.
If you starve yourself and do excessive cardio then you will lose a lot of muscle and hence a lot of weight, but your sluggish BMR will plummet even lower. When that happens the body will no longer be in a caloric deficit despite starving, as the body will now need much lesser calories than it used to. This is what will bring you to a plateau and then well set you up for further fat gain.
Stop checking the scale and pay more attention to measurements and the way the body looks and the way your clothes fit. Pay more attention to sustaining and gaining muscle and fat will take care of itself. If you are gaining muscle and losing fat, your waist will get slimmer but the weighing scale may not register a substantial decrease.
This is totally acceptable and in fact a desired effect of the right kind of training and diet.
Are protein shakes good for health?
Yes. You can use a protein shake as a part of your diet, if you are not having adequate amount of dairy products, eggs or meat in your diet. Remember protein shakes derive their protein from natural sources such as milk (Whey and Casein), Egg (Albumin), Soya bean (Soy isolates). Hence these powders can do you no harm. In fact it makes eating healthy easy. It is also a convenient way to increase your protein intake without increasing your caloric intake too much. Complete Vegans will need to supplement their diet with protein shakes as they have complete absence of first class sources of protein (As they are all found mostly in animal sources). In fact if your diet does not provide you with adequate protein, then it is downright unhealthy to workout intensely as you will only lose muscle.
Are high protein diets good?
There is no such thing as a high protein diet. The moment you start to workout your requirement of protein goes up. Thus a person who is working out must take protein in higher quantities than a sedentary person. A sedentary person requires 0.8gms/Kg of bodyweight and a person working out intensely requires 1.5-2gms/Kg of bodyweight. This simple fact is erroneously confused as an excessively high protein diet which it is not. Increasing protein in a person who has started working-out is just giving him the adequate protein & not excessively high.
Does whey protein build muscle quicker than other protein?
That is not true. As long as the person is getting 1.5-2gms/Kg bodyweight of protein everyday from first class sources he will continue to build muscle (Given the fact that he trains intensely and prioritizes rest and recovery.) Protein powders simply make increasing protein easier, more convenient and with less calories. But they become essential in a complete Vegans diet.
Is Creatine safe to take?
Creatine has no known side effects. The dosage is 5gms/day. It is present in the body in the form of Creatine phosphate and is involved in regeneration of ATP (The energy source required by muscle to contract.) Research has proven that increasing Creatine stores to supra normal levels through ingestion of Creatine as a supplement enhance the ATP cycle and hence increases the contractile ability of muscles. In short you do get stronger with Creatine. It has been sold OTC for the past 15 years and lots of research has been done to find long term side effects of Creatine supplementation and they all have reported, “No known side-effects.”
Will carbohydrates make me fat?
There are 2 kinds of Carbohydrates; Simple and Complex. The simple carbohydrates get absorbed into the blood stream immediately, thus spiking insulin. Raised insulin levels promote fat build up. Examples of simple carbs are – Table Sugar, Fructose (Sugar found in fruits.), all sweets and desserts, polished white basmati rice, white bread, all refined flour items such as commercially available Naans, roomali rotis, Pizzas, pastas made from refined flour, Potatoes. These foods will make you fat. Complex carbs on the other hand get released into the blood stream at a much slower rate, thus not allowing spikes in insulin levels and thus will not make you fat. Examples of complex carbs are – All fibrous green vegetables, yams, unpolished brown rice, whole wheat chapattis, whole wheat pasta, multi grain brown breads, Oats, etc. By all means include these in your diet but in moderation as these foods may not make you fat but they hinder the fat burning process. This is due to the fact that in the presence of abundant carbohydrates (The body’s preferred source of fuel) the body doesn’t see a need to use its secondary source of fuel which is BODY FAT.
Does eating fat cause weight gain?
The only reason to curtail fat would be the fact that Fat has a higher caloric value (more than twice as much, 9 calories/gm) as compared to carbohydrates and fats (4 calories/gm). Hence your chances of exceeding your caloric limit are higher with a higher fat intake. But some amount of Mono unsaturated fat such as olive, sunflower and groundnut oils are necessary from the standpoint of optimum health. Essential fatty acids such as Omega-3 and Omega-6 (Found in fish oils, Flaxseed oil) actually help in lowering cholesterol, fighting free radicals and even helping in the fat burning process. The one Fat that needs to be eliminated from a healthy diet is Saturated fat (The kind that stays solid at room temperature) examples are Butter, Cheese, Ghee, Animal fat (Except Fish), coconut oil (The only exception to the solid at room temp factor.) the reason for eliminating it is the fact that it leads to clogging of arteries and increases risk of cardiac problem.
Will I get better and faster results with supplementation?
There is no such thing as faster results. You must understand that results from exercise are possible only with sound nutrition. If your nutrition has inadequacies then results will always evade you. These short comings can be resolved through proper supplementation. Especially getting the right amount of protein in every meal, everyday is difficult and next to impossible for some… so protein supplementation could spell the difference between results and frustration. If you are committed to a sound eating program and get all your protein requirements from whole foods…then you will get results and there won’t be any need for supplementation.
If I want to lose fat quickly should I do lots of cardio?
The worst thing you can do for fat loss is excessive cardio. It is a surefire method of stripping the body of lean tissue and thus slowing down BMR. In fact cardio exercises are very inefficient fat burners…but that does not under mime their importance as cardio workouts are the key to improving your stamina and endurance (A key factor in general and overall fitness.) Also it is important to note that muscle loss & the resultant drop in BMR can happen through excessive weight training as well…the drop in BMR happens through overtraining as it causes the body to breakdown at a faster rate than it can rebuild.
If I do cardio my muscle mass will go down. Is that true?
This depends on whether you are doing cardio regularly or excessively. It also depends on somatotype of the body. People with excessively fast metabolism (Ectomorphs) are always under weight and they have difficulty in gaining lean tissue…such people should stay away from cardio or do it no more than twice a week as they waste away muscle a lot easier than others. Endomorphs or people with sluggish metabolic rates can do cardio at least 5 times a week along with 3 days of resistance training…The gifted athletic kinds (Mesomorphs) should evenly space out 3 cardio and 3 weight training sessions a week. The sessions should not last more than an hour each and if you feel you can go on much longer…then you need to increase intensity by increasing speed, resistance or inclination. Cardio done in this manner can only make you fitter and can also help in intensifying your weight training workouts as you will get less winded and will be capable of pushing a lot harder without getting tired.
Is high intensity cardio better or low intensity cardio better for fat burning?
For any exercise form to keep giving you results, progression in intensity is of paramount importance. This means that, as you get better in your cardio vascular abilities you must push harder to get even better. Overall caloric loss during the workout and the after burn of high intensity cardio is definitely and obviously more than low intensity cardio. People with pre existing medical conditions (Especially cardiac conditions, hypertension etc.) must stick to low intensity cardio.
Will exercising on an empty stomach make me lose weight faster?
No. There should be a gap between your mealtime and exercise, but if you have not had anything since morning and exercise on an empty stomach then you may feel dizzy or even faint due to hypoglycemia. This misconception has arisen due to believing that a workout done on a depleted glycogen state will force the body to burn fat stores. What ends up happening in reality is that your energy for high intensity workouts gets compromised and overall efficacy of the workout regime goes down.
Should I do cardio first or weights first?
The ideal would be to keep your resistance training completely separate from your cardio workouts. Assign 3 days for weights and 3 days for cardio. This allows you to concentrate your faculties and energies on both kinds of workouts equally without making one suffer at the expense of the other. But if committing 6 days to the gym is a problem then you might have to squeeze in both on the same day…again doing 1 session in the morning and 1 in the evening would be the ideal (It doesn’t matter whether weights are in the morning or vice a versa.). But if even that is not possible then it is better to do the weight training workout first and then followed by cardio. The reasoning for this is the fact that weight training requires a lot more focus on form and technique than cardio and thus should be done while the faculties are fresh.
Even after doing so many abs classes my stomach doesn’t budge. Why?
There is nothing like spot reduction. Abdomen gets fat because the body has slowed its metabolism down. It is just a site for fat deposition and has very little to do with the abdominal muscles. The overall combination of weight training, cardio and a high protein, low carb diet put together will speed metabolism and get the fat off the abdomen. A little known fact is that out of all resistance exercises…the Abs movements have the least beneficial effect on after burn or a rise in BMR and are thus very poor at burning fat. But again it is important to train the Abs as they form your core and overall stability of the body and especially the spine comes from strong abdominals. Hence do abs not to burn fat on your waist but to strengthen the abdominal muscles.
The display on some cardio machines shows a lot of calories burnt. How accurate are they?
Not to the tee. There are many factors that influence the number of calories that one expends during exercise, such as muscle mass, current physical condition and even genetic factors. The number displayed on the equipment tends to be an optimistic mathematic calibration of the machine based on general caloric values given to each activity.
Which cardio machine is the best for burning maximum calories?
All are effective for increasing caloric expenditure and increasing endurance and stamina. The intensity at which you perform the exercise is a better aspect to focus on. Performing aerobic exercise at a higher intensity will allow you to burn more calories per unit of time than if the exercise were performed at a lower intensity. If possible, change the mode of cardio you do every few weeks. This will help prevent the reduction in energy expenditure that accompanies an adaptation to a given mode and also develop more comprehensive muscular endurance. This constant change in cardio activities is termed as CROSS TRAINING.
Is there a limit to how much my muscle mass can increase?
Yes. There are factors that will ultimately determine how much muscle you can pack on your frame, and most of those will be genetic. Factors such as age, hormonal levels, and muscle fiber type distribution (type I (endurance) or type II (power, strength) predominance), total number of muscle fibers, frame size and current level of development can all affect your total muscle growth ability. Most do not hit these genetic barriers; as over training and improper eating seem to be the biggest obstacles for most.
How many days a week do I need to exercise?
The ideal here again would be 3 days of weights and 3 days of cardio. One day a week of complete rest is as important as doing your workouts regularly. The central nervous system needs a break
31. Won’t longer workouts make me stronger?
This is not true. If your workout generally lasts for more than 1.5 hours you may land up overtraining. If you keep exercising too long you will generally have lower energy levels and be more prone to injury.
Step aerobics is the best way to lose weight.
Again the idea is to lose fat and not just weight indiscriminately. Step aerobics is just another form of cardiovascular exercise and is no different from all other cardio workouts such as running, skipping, cycling, stair climbing, floor aerobics, spinning classes, and tae-bo… etc, etc…
All the above will result in rapid weight loss (Through muscle loss) if done excessively. They should be done to enjoy more endurance and stamina and not to lose weight. Cause as we have already learnt weight loss causes a reduction in BMR thus setting the person up for further fat gain (Yo-yo syndrome).
Is it true that Steam and sauna may help me lose weight?
Steam and sauna are rest and relaxation aids that have beneficial effects on health such as improved circulation, cleansing of the skin and combating nasal congestion. It has nothing to do with fat loss. The body does not lose fat when subjected to high temperatures. There is temporary weight loss due to dehydration and the water lost through sweating must be replaced immediately in order to keep the body hydrated and healthy. Remember dehydration is a killer. PLEASE DO NOT USE STEAM and SAUNA AS WEIGHT LOSS AIDS.
If I take heavy weights, will I become more muscular?
In a sense this is true. The heavier the resistance the greater the breakdown of muscle and thus the greater the potential for building muscle. But this requires certain considerations. First and foremost is the fact that the heavy weight has no meaning if form and technique or range of motion gets compromised (If this happens it will only result in a layoff due to injury). Secondly heavy weights do not mean that you load up the bar and take excessive assistance from the trainer or your workout buddy. Last but not the least…please understand that the heavy weights only cause breakdown thus causing a need in the body for more muscle. This need will translate into more muscle only if the hard training is accompanied with adequate protein from your diet and adequate rest and recovery from your workouts. In the absence of these two factors…heavy weights will simply mean a loss of muscle.
Which exercise is the best for a diabetic?
As we mentioned earlier, a person needs to do all components of exercise to achieve balance. A diabetic person, like any other should strength train, do cardio & stretch. Resistance training increases insulin sensitivity thus helping the cause of diabetics.
What is the best age to start weight training?
There is no such thing as the right age for weight training. Ideally the child should want to exercise and not forced into as this forcing will only result in a lifelong hatred for exercise. The need to look better or get stronger generally starts at the age of about 13…this is a good age to start. Pre teens should be put into some kind of sport to increase general activity levels…from the age of 13 to 16 yrs, the child must be given light resistance as the bones are still soft and still in the formative stages. Very young kids also have the problem of short attention spans and thus are much uncoordinated in their movements and must workout under expert supervision.
Can I exercise during my periods?
Yes you can, if you are not in pain. If the volume of blood loss is excessive then it may cause excess weakness during periods & it would be advisable to not workout at least during the first 3 days. Supplementing with Iron & folic acid is a good idea during this time.
Will weight training make a woman look unfeminine?
Men and women look different due to hormonal factors. The predominant male hormone is testosterone (It is an anabolic hormone responsible for muscle build up.) and the predominant female hormone is Estrogen (Actually promotes fat build up.) Women have very low levels of testosterone and men have very low levels of estrogen. This is the main reason why women carry more fat and less muscle than men. Nothing short of hormonal intervention can make a woman look like a man. No activity…let alone weight training can make a woman look like a man.
What is the best exercise for me if I am over 50?
There is no such exercise that is the best. Your exercise program needs to have all the components, walking for cardiovascular exercise, resistance training for increase in joint strength and muscle strength (This is often ignored by senior citizens and that is a big mistake as strength training becomes all the more important as you age to stem the degenerative effects of the aging process), and flexibility exercises (Stretching) for decreasing stiffness, restoring lost range of motion and avoiding injuries. If you are a senior citizen the idea is that you start exercising gradually. And make sure to get a general medical check up before you start.
I have blood pressure. Can I exercise vigorously?
First of all you need your physician’s clearance. If yes, you can start of with a gradual exercise program. You need to take lightweights and breathe evenly while you rep out. Withholding of breadth while lifting is completely contra indicated for hypertensive people. Overhead movements such as shoulder presses & inverted leg presses should also be avoided. If on medication, then please take it regularly.
I have just delivered a baby. When can I start exercising and what kind of exercise is the best for me?
A woman is postnatal until almost a year of delivery. There are some basic exercises, which she can start doing as early as a week after delivery. Most physicians’ advice to wait for 6 weeks before beginning a strenuous exercise program. So if you have just delivered a baby please consult your obstetrician before starting an exercise program. (A delivery made via C-section might require more time to recover as the wound has to heal completely.)
I have never exercised before. How do I start?
So what! It’s never too late to start. If you have never exercised you need to start your exercise program by simple exercises and not workout too hard initially no matter what your goal. You cannot start vigorously all of a sudden or you might injure yourself or at best get very uncomfortably sore. So begin gradually and in time your strength, endurance and stamina will improve and you can and should increase training intensity.
I had come to the gym for sometime and I have had a break in between. Can I start form where I left off?
If you have had a break longer than 10-15 days then you need to exercise at a lesser intensity for the first week at least, to prevent your body from getting excessively sore. If you have had a break for as long as a month or more then your fitness program (Training split) needs to be reviewed again. After the break you will start at a lesser intensity than what you were doing before
What do I do if I do not like my program?
If you do not like your program for whatsoever reason, you can approach a trainer or a front desk executive who will fix up an appointment with the fitness programmer. Or you can approach the fitness programmer directly if he/she is available at that time. Feel free to discuss whatever apprehensions or problems you have with your current fitness program. The main thing to remember is that you should do exercises that are effective rather than doing only the ones that you enjoy. But if the program is too hard or too easy for you then give the necessary feedback to the programmer.
When can I start expecting results?
You can start expecting results after about 3 months at least. Give your body some time. You did not get out of shape instantly so do not expect to get into shape instantly. The first month goes in just learning correct form. Only after that can we increase intensity to make a difference.
What are the benefits of cardiovascular exercise?
Cardiovascular exercise improves the health of your heart, improves your endurance, stamina and improves your vital capacity.
What is the best cardio equipment to exercise on?
There is no such thing as the best equipment. All exercise equipments have their own benefits. Some improve lower body endurance; some exercise the whole body such as rowing. The objective of a cardiovascular machine is to allow you to increase your heart rate by continuous movement. So whatever machine you do, if you put in effort for a certain period of time, you will land up burning adequate calories and improving your cardiovascular system. You need to exercise with proper intensity – it has to be tough. Not a walk in the park.
What are the benefits of strength training?
Increased bone and joint strength, improved muscle fitness, decreased chances of osteoporosis. Improved neuro-muscular coordination and decreased chances of injury.
If I play sports, do I need to do exercise at a gym?
First of all a sport may not cover all the components of fitness. Secondly fitness is a prerequisite of playing a sport and not the result of playing. You need to address all the components of fitness such as cardiovascular workouts, strength training, stretching to be good at playing a sport and to see to it that you do not injure yourself while playing a sport. Going to the gym will also ensure that you stay strong and youthful enough to continue playing your chosen sport even through the later years and not just limit it to your youth.
What shoes do I need to wear?
For weight training ask for Cross trainers & for walking, jogging, running ask for specifically running shoes from any reputable brand such as Nike, Reebok, Addidas, New balance, Asics, etc.
Can I eat after my exercise?
The post workout meal is a very important aspect of leading the fitness lifestyle. This meal should be taken within 45 minutes of finishing your workout. It should consist of at least 50 Gms of simple carbs such as fruit juice or glucose and 20-40 Gms of protein preferably from protein powders. This is to replenish your muscle cells with glycogen & amino acids, to prevent catabolism due to glycogen depletion & start the repair process.
Should I do machines or free weights?
Compound movements such as presses, rows, squats etc, should always be done with free weights to ensure functional strength transfer. Isolation movements (Movements occurring only at 1 joint such as Flyes, Lateral raises, Leg curls & extensions) have circular pathways & hence don’t provide continuous tension throughout the range of motion, if done with free weights. Hence Isolation movements must be done on Selectorized machines fitted with cams offering continuous tens.
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