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Questions

How do I lose body fat?
If you’re following the workouts and watch your diet you can have a target fat loss of as much as 0,5-1 kg (1 to 2 lbs) a week for women, and as much as 1-1.5 kg (2 - 3 lbs) a week for men. If you are not working out for 8h/day than don’t expect to lose more than 1,5-2 kg per week. If you do lose more, than watch your diet as you may be eating less than necessary. Most of the cases with great weight loss during one week are due to the lost of water and muscle, not fat.

How much caloric deficit?

This is the tricky part, which makes the difference between people that successfully lose weight and the ones that are always on a diet. Severe caloric restriction (less than 1000 calories) increase the level of “fat storing” enzymes (lipoprotein lipase) in the body, slows your metabolism down and causes muscle loss. The caloric deficit should be between 500-100, but be careful about severe caloric restriction.

Why an I not losing weight as fast as I should be?

Studies show that when an increase in physical activity occurs, fat loss is generally smaller than expected, because people usually counter the extra activity by increasing their food intake (”Great workout. Let’s get a beer”). This is also the case with the people that turned to light Coke instead of regular.
To lose 1 kg, you theoretically have to cut back on 3850 calories per week or 550 calories per day. Instead of cutting back on calories alone, you can burn some calories by exercising (see Activity Calculators for calories burnt for each type of activity).

However, you should not consume less than 1200 calories per day if you are dieting for extended periods. Diets which are less than 1200 calories per day are not nutritionally adequate and over a period of time, you may not be getting enough of certain nutrients.

1kg of extra muscle burns about 120 calories extra per day.

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What are some easy ways to improve my nutrition?

Here are 4 habits to implement:

1) Eat at least 2 serves of fruit - have a fruit bowl in the fridge or on the table

2) Alternate your grains - instead of wheat products try barley, oats and rye.

3) Cut down on your cuppas - alternate with a herbal tea.....try!

4) Include eggs in your diet - they are not the enemy but make sure they are free range or organic

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Should I train if I have a cold?

 In a recent study by the Academy of Sports Medicie, indicated that there is no reason to stop working out when you have a cold. The above/below the neck rule applies. If your symptoms are above the neck (i.e., sniffles, sore throat, colds, etc), it is okay to work out. However, having said that, NEVER work out with a fever as it places extra demands on virtually every system in the body. If you have cold or flu symptoms above the neck, fighting through the illness may actually shorten its duration. Carefully assess how you feel through your workout, and make sure to listen to your body. Plenty of fluids are a must, and additional recovery time is advised if you are feeling weak or achy.

If cold or flu symptoms manifest lower in the body (i.e., nausea, vomiting, difficulty breathing), then it's recommended to take a few days off. Continuing to work out through these symptoms will probably prolong the illness. You must take care, specifically with stomach illness, to stay hydrated. While you may not feel like eating, using sports drinks and clear liquids to maintain the proper fluid intake is critical. Avoid drinks that are sweetened either by sugar or artificial agent as they may aggravate an already compromised system.

When sick with a cold or flu, it is important to listen to your body and drink lots of water. Also, don’t rush the healing. If you do not permit yourself time to get well, you will likely relapse. Within two to three weeks, previous strength and stamina should return to normal levels. If you seem to have recurring instances of illness for more than a month, you should definitely see your doctor as you may need more than water and rest to combat your cold or flu. When feeling ready for exercise again, you should set a goal of being active for at least 15 minutes a day for 16 to 21 days straight. This will help to re-establish your workout habit and give you a jumpstart on the road back to improved fitness.

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What are the best exercises to manage and prevent knee injuries?

Managing and Preventing Knee Injuries
The same training philosophy applies whether you're recovering from a knee injury or trying to prevent one. Ideally, your workout should include stretching and strengthening--stretching to keep the IT band from causing friction, and strengthening your hip abductors and glutes to keep you stable. Stability will help you avoid IT band syndrome and patellofemoral pain syndrome.

Stretches: IT Band

Lean into each stretch for 15 to 20 seconds, then switch sides.

Wall Banger: Stand with your right side about six to 12 inches from a wall. Squat and lean your upper body to the left until your right hip touches the wall. "It stretches the IT band and strengthens the glutes," says Nancy Cummings, Ed.D., assistant professor at Florida Southern College.

Side Stretch: Stand with your left foot crossed in front of your right, and lean your upper body to the left with your hands overhead. Lean as far as you can without bending your knees.

Backward T Stretch: Stand, feet together, facing a wall about six to 12 inches away. Hold your arms to your sides like you're forming a T. Without bending your knees, reach down and back as far as you can with your right hand.

 

Strength Moves: Hips, Glutes, and Quadriceps

Do independent of running so your muscles aren't fatigued during this program.

Leg Lift: Strong hip abductors help prevent strain of the IT band. "There's less torque on the band because you're decreasing the amount of hip abduction," says sports-medicine specialist Sharon Flynn, M.D. Lie on your side with your elbow on the floor. Lift your upper leg up about a foot and return to the starting position. Do 20 to 30 on each side.

Four-Way Kick: Attach your ankle to a cable machine (or use a resistance band). Face the machine. Kick your leg backward 20 times. Rotate 90 degrees and kick to the side. Repeat in all four directions (when you're facing away from the machine, kick forward). Start with two sets of 20 in each direction on each leg, and work up to three sets of 50 in each direction.

Lateral Step Up with Kick: Stand with your left side next to a step that's eight to 12 inches high. Step up with your left foot, driving the right foot in the air so it's even with your waist. Step back down and repeat. It strengthens the lateral muscle of the quad to help protect the knee. Do two sets of eight to 12 repetitions on each side.

Hip Lift: Balance on your right foot (use a wall for balance). With your left knee bent, drop the left hip and lift it up. "Let the hip drop, and try not to bend the left leg," says Stephen Pribut, D.P.M., a sports podiatrist in Washington, D.C. "You'll feel it in the glutes." Do 15 to 20 times on each side.

Step Down: Stand on a step on your right foot. Lower your left leg toward the floor, making sure the knee of your right leg is centered over your foot. "With the step down, you're putting more focus on the glutes," says Matt Schneider, athletic trainer and physician assistant at the Boulder (Colorado) Center for Sports Medicine. Do two sets of 10 on each.

 

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Does muscle weigh more than fat?

Question:

I’m starting to hear a lot from clients that muscle weighs more than fat, so when some of my clients weigh themselves, they notice a slight increase (assuming they are building some muscle). I have been told that muscle doesn’t necessarily weigh more than fat, but one is just denser than the other. What is your take on this?

Answer:

Does muscle weigh more than fat? One kilogram of fat is the same as one kilogram of muscle. The difference lies in the density of these tissues. Muscle tissue is much more dense than that of fat, so therefore the volume or size of one kilogram of fat is much larger than one kilogram of muscle tissue. Weighing yourself on a scale is not a great way to measure improvement in health and fitness levels. Often, a client will be depressed by the fact that he weighs the same as when he started exercising. What this doesn’t tell the client is that while he might weigh the same, his body fat to lean muscle mass ratio has probably changed, which is why he may have dropped a few inches around the waist, chest and legs but his weight remains the same.

Take this for example. A female weighs 65 kilograms when first starting an exercise routine. She has 20 percent body fat (13 kgs). After six weeks of weight training, she weighs herself and still weighs 65 kilograms, but now she has 17 percent body fat (11.05) and has lost five centimeters off her waist measurement. So she has actually lost 1.95 kilograms in body fat but has put on 1.95 kilograms in lean muscle mass.

It is important to educate clients that measuring their weight on the scales is not a true indication or good measure for improvement. Depending upon your clients’ goals, this will help direct you to the best way in developing an array of tests to measure their baseline standards. Other tests commonly used to measure baseline fitness and health levels include skin fold measurements, size measurements of body parts (i.e., waist, trunk, thighs, etc), VO2 max testing and carrying out an initial screening of abilities (strength and endurance are probably better methods to adopt). By adopting a variety of base line tests, you will be able to demonstrate your clients’ improvements in a variety of ways.

I know the usual guidelines about what constitutes safe weight loss (1/2 to 1kg per week), but is there any research out there that supports this rate as being optimal? Also, is there any research about what proportions of this are fat versus muscle versus water under various training states?

Answer:

The American College of Sports Medicine has issued a Position Stand on this issue. ACSM talks about how changes in energy intake play a signficant role in reducing body weight. Simply put, when energy intake is lowered below energy needs of the body, weight loss will occur.

The reason for the .5-1 kg per week rationale is because many of these diets will reduce energy intake to 1200-1800 kcals per day. If you go lower than 1200 kcals per day, you end up putting your body into a starvation mode where it holds onto its energy stores (fat).

The other way you can lose more weight is by losing water weight, which if not replenished, can lead to more serious problems. This is also a realistic goal for many people to attain, which will help keep them motivated in the long run.

In regards to fuels used during exercise, that is dependent on what energy system you are using for that exercise. The more oxygen a person utilizes, the more fat and glucose they can breakdown for energy for a long period of time. In fact, endurance athletes use a minor amount of protein for fuel in addition to fat and glucose. If you are training anaerobically, you will be using glycogen and ATP-CP to fuel short-term bouts of exercise.

The training status of an individual will determine how well he or she is able to use fats as a fuel source in an aerobic state. The trained individual is able to use fat more efficiently than an untrained individual.

References:

ACSM Position Stand (2001). Appropriate Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults. Medicine and Science in Sports and Exercise. 2145-2156.

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What are the benefits of heart rate monitors?

Answer

Why Train with a heart rate monitor?
Listening to and interpreting the signals your body sends during physical exertion is an important part of getting fit. Since warm-up routines differ for different types of exercise, and since your physical and mental state may also vary from day to day (due to stress or illness), using a heart rate monitor for every session guarantees the most effective heart rate target zone for that particular type of exercise and day. Training within a certain heart rate range:

  • improves overall fitness
  • supports your weight management goals
  • decreases stress levels
  • Improves general performance

More information on POLAR monitors can be found here: www.polar.fi/au-en

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What is the difference between toning and building bulk?

Answer:

Two of the most common terms associated with weight lifting are “toning up” and “bulking up.” Although these terms are often used interchangeably, they have different meanings and are achieved in different manners. To tone up means to reduce the appearance of body fat by tightening up the muscles and giving them shape. Bulking up means to increase muscle mass and make the muscles bigger.

Toning up the muscles is normally achieved by following a weight lifting program that involves light to medium weights and higher repetitions. A typical program would consist of weight lifting exercises with a weight that can be lifted by a person 12 to 15 times consecutively, usually for one to three sets, depending on the person’s fitness level and total number of exercises. Two to three full body weight lifting sessions of six different exercises is a good way to start.

Following a healthy diet slightly below a person’s caloric maintenance level will help to achieve a “toned” look. (This means burning more calories than you consume in a given week.) In addition, performing multiple bouts of cardio exercise in a person’s target heart zone will help burn more calories and tone the muscles. Sessions of 20 minutes performed at least three times per week is a good initial goal to strive for when attempting to tone up.

Bulking up is accomplished by lifting heavier weights for a lower amount of repetitions per set. “Overload” must be achieved to bulk up. This means working the muscles more than they are accustomed to and increasing the work load (weight, sets or reps) as a person gets stronger. If increasing muscle mass is the only goal of a person, than a weight should be used that can only be lifted one to six times before failure occurs. Fewer repetitions are performed per set, but more sets of exercise may be performed than if the goal was to tone. Four to six sets of an exercise or multiple exercises isolating the same muscle group is commonly done to bulk up. Three to six weight lifting sessions per week is often performed by people seeking to bulk up, and split routines are more common. (This means only working certain muscle groups each day, such as back and biceps one day and chest and triceps the next day.)

In addition to lifting heavier weights to bulk up, certain dietary guidelines must be practiced. A higher amount of calories than a person’s caloric maintenance level must be consumed to increase a person’s muscle mass. Also, enough protein (the building blocks of muscle) must be ingested (at least 0.8 grams per kilogram of body weight).

Positive and negative benefits of cardio exist when a person’s main goal is increasing muscle mass. Cardio sessions help a person recover more quickly after a weight workout and rid the body of lactic acid. Therefore, a person may be able to work out the same muscle groups sooner and harder than he or she could have without performing cardio. The negative to cardio is that it can make it harder to bulk up. More calories must be consumed to account for the calories burned during the cardio sessions. I believe that the positive benefits of cardio outweigh the negatives, and three sessions of 20 minutes each should be done. This is mainly due to the health benefits of cardio and working out your biggest and most important muscle, the heart.

Information sourced from: ptonthenet.com

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