ASK - THE - TRAINER!

Do you have a health and fitness question that needs answered?

Are you confused by supplement ads, tv infomercials, and celebrity endorsed diet programs?

I've compiled a list of commonly asked questions that may help clear things up!

If you don't see the answer to a question you have, use the Contact Us Form below!

Q:To stay 'physically fit' what is the best balance of aerobic and weight training?

ANSWER

Everyone's definition of "Physically Fit" is different. So the best balance of Aerobic to Weight training depends on what you yourself deem "Physically Fit".

For example, if you were a 48 year old female and running a mile in under 10 minutes would seem physically fit to you, then you'd do more cardiovascular training in order to improve your time when running the mile.

Want to be able to do more than 1 pull up? Then you would tailor your weight training to improve your upper body strength to be able to do more than 1 pull up.

If by physically fit you mean a healthy body fat range and weight, getting at least 60 minutes of cardiovascular activity, 30 minutes of weight training each day, and following a structured meal plan (AKA-DIET) would be your best bet!

Q: Why Can't You Target Weight Loss or Spot Train an Area?

ANSWER:

You can't "Target" weight loss because the body burns fat at the same rate from all over the body. But the body stores fat in a greater quantity in certain areas,(Lower Abs, Hips, Thighs) so even though fat is being burned off at the same rate, it doesn't LOOK that way.

You CAN spot train muscles by concentrating your training on growing a specific muscle by overloading that muscle. But As I've discussed in several answers, building muscle requires you to be in a CALORIE SURPLUS which is contrary to most womens goal of losing fat/weight. And just because the muscle gets bigger in that area, doesn't mean there will be less fat there.

Q: Why is the caloric intake so important to -gaining, losing and maintaining weight? Is it just important to count calories to help, or does exercise need to be thrown in there too?

ANSWER

Your body NEEDS calories to carry out its most basic functions. This is called your Basal Metabolic Rate.

Whether your goal is to Lose, Gain, or Maintain your weight, counting calories is very helpful as you'll have to be below, above or equal to your BMR to attain those goals respectively.

If you want to gain weight (I am assuming you want to add quality muscle mass, not fat) you need to be in a calorie surplus. Not only is counting calories important for this, but also paying attention to how many calories you're getting from proteins, fats, and carbs each day. If you don't pay attention to your macronutrient ratios you may be adding more fat than muscle. Exercise does need to be "Thrown in There TOO" in order to stimulate new muscle growth. Eating an excess of calories and not exercising will just make you fat.

If you want to LOSE WEIGHT, you need to be in a calorie deficit or consume less calories than your BMR. How much less? A calorie deficit of 500 calories below your BMR will net about 1lbs a week of quality weight loss. If you want greater weight loss, rather than reduce your calories further, you should incorporate exercise to burn more calories. Eating too few calories, will slow down your metabolism so your body can make efficient use of the few calories you are eating. So that is why dieting alone produces minimal weightloss.

Q:In lifting weights and I want to lose weight do I do more reps or more weight.

ANSWER:

If what you desire is a smaller number of the scale, DIET, is the most important factor that needs to be adjusted. You need to be in a calorie deficit to facilitate the weight loss/fat loss process, but you need to be eating enough calories to keep your metabolism elevated.

Using Lighter Weight and Higher Reps to get "More Toned" or "Lose Fat" is a myth. Lighter weight and more repetitions will just increase your muscular endurance, not burn more fat.

If you are in a calorie deficit from dieting, your body will not be able to GROW MUSCLE, but rather maintain the muscle you already have. Also if you are eating less calories you'll have less energy to do too many reps!

My recommendation is to use weight lifting to conserve the muscle you already have. This is best done by using weights heavy enough to perform 8 to 12 repetitions in good form for 2 or 3 sets on most exercises in your program.

Q: If you have a pulled muscle, should you continue to work that muscle, or total rest until its back to normal?

ANSWER:

When you strain or pull a muscle always remember the acronym: R.I.C.E

Which means: Rest - Rest is recommended for the early recovery phase, lasting 1 to 5 days depending on the severity of the injury. Immobilization is not usually necessary, and can be potentially harmful. Immobilization in a splint or cast should be carefully supervised by your doctor, as this can lead to stiffness of the muscle.

Ice - Ice application helps reduce swelling, bleeding, and pain. Ice application should begin as soon as possible after sustaining a muscle pull. Ice applications can be done frequently, but should not be done for more than 20 minutes at a time. Ice should be used for around 3 days after the injury is discovered.

Compression - Compression limits swelling, which slows down healing. Some people notice pain relief from compression as well. An easy way to compress the area of the injury is to wrap an ACE bandage over it. If you feel throbbing, or if the wrap just feels too tight, remove the bandage and re-wrap the area so the bandage is a little looser.

and

Elevation - Elevating an injury reduces swelling. It's most effective when the injured area is raised above the level of the heart. For example, if you injure an ankle, try lying on your bed with your foot propped on one or two pillows.

To further facilitate healing you may also use: Anti-Inflammatory Medications: Anti-inflammatory medications can help reduce swelling and alleviate painful symptoms. These medications do have potential side effects, and you should check with your doctor prior to starting anti-inflammatory medications.

Gentle Stretching: Stretching and strengthening are useful in treatment and prevention of muscle strain injuries. Muscles that are stronger and more flexible are less likely to be injured.

Strengthening:After injuring the muscle, it is important to regain strength before returning to athletic activities. Both the injury itself and the rest period following the injury can reduce the strength of the muscle. Stronger muscles are less likely to sustain a re-injury.

Heat Applications: Laboratory studies have shown that temperature can influence the stiffness of a muscle. By keeping the body and muscles warm, the muscle is less likely to sustain a strain type of injury. Typcially heat the muscle after 3 consecutive days of ICE Treatment.

All that being said, yes it is important to rest the injured muscle until it is healed completely.

Q:What is the best way to increase muscle mass and reduce fat - what ratio of weights and cardio?

ANSWER:

The important thing to remember is you have to pick one, either "LOSE WEIGHT/REDUCE FAT" or "INCREASE MUSCLE" because achieving both goals at the same time is virtually impossible.

Why, You Ask?

Because in order to lose weight/reduce fat, you need to have a negative energy balance or be in a calorie deficit.

To "Increase Muscle Mass" you have a positive energy balance or be in a calorie surplus.

Obviously, if you are trying to lose weight/reduce fat you should be burning as many calories as you can each day. I'd recommend doing at least 30 minutes of weight training, and about 30 minutes to 60 minutes of cardio each day for weight loss and fat reduction. Remember, although you won't be building any extra muscle mass, you'll be strengthening and toning your muscles so they are more apparent when you lose the fat.

For increasing muscle mass, cardio takes a back seat and your weight training workouts should be 45 to 60 minutes long, and your cardio sessions around 30 minutes.