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Ten Most Asked Questions In Fitness
1. How long should a weight training session be?
Unless you’re training for competition or a Sylvester Stallone movie, a typical workout is 30 to 60 minutes. If done right, a 30-minute session can be very effective. If you lift or stand to speak incorrectly, you might as well go home.
2. How often should I do aerobic exercises?
This depends on one’s purpose. If you want to lose fat, you need to do more aerobics than someone who is looking to bulk up or simply tone their muscles. Individuals who want to lose weight should be willing to perform 20-30 minutes of intense aerobic exercise four to six days a week. This is a must for fat burning.
3. I exercised for two weeks and only lost four kilos
If you’re on a fat-loss regimen, you should congratulate yourself. The fact is, a person can only lose up to two kilos of fat per week. You have to remember that weight loss comes from three sources: fat, water and muscle. Fat is what you want to drop. Water weight fluctuates, for some women up to eight pounds a month. Learn not to panic about cyclical water weight gain or get excited about a drop in weight due to dehydration. You don’t want to lose lean muscle because you will lower your metabolism and burn less energy than before you lost the weight. Be sure that for weight to come off permanently, it must be taken off slowly.
4. I heard if I stop weight training, my muscles will turn into fat
People still believe this myth. When you stop working out, your muscles begin to atrophy or decrease in size. When muscles contract, the metabolism goes down and you burn fewer calories in your resting state. If you are used to eating 2.OOO calories a day while you lift, continue the level without the calorie burning of the muscles and you will have to do something with the excess calories. Bad news – the excess goes on the body as fat, which is placed around the atrophied muscle. The appearance is that your muscle has turned into flab. It is an illusion. Muscle cannot turn into fat or vice versa any more than an apple can turn into an orange.
5. I just want to tone my muscles and don’t want to turn into the Hulk
The word “tone” is misleading. Pure and simple, when you tone a muscle, you build it. The hormone testosterone is responsible for massive muscles. On average, men have 10 times as much of the guy stuff as women. It is almost impossible for women to achieve that bulk of muscle unless they take anabolic steroids.
6. Won’t weight training make me less flexible?
On the contrary, it will make you more flexible, if you do it right. If you lift incorrectly, strains and pulls will negatively affect your joints. With some initial instruction and supervision, weight training is not difficult to master. People in their 90s use resistance training as part of their fitness programs. As long as you perform the full range of motion in your weight lifting movements, you will add flexibility. Incorporate a regular stretching routine into your regimen and you’ll double your flexibility.
7. Why do I repeatedly pull the muscles in the back of my thighs?
Hamstring injuries are common and prone to re-injury. In most people, the quadriceps or thigh muscle is stronger than the hamstrings. The imbalance can cause injury. Another reason this area can be a problem is that many people just have tight hamstrings. My advice is that if they are a problem; pay special attention to working the hamstrings in your training program. Maybe create a special session just for them or at least train them first in your leg workout. My other suggestion is to incorporate stretching into your workout. Stretch after each set you do and again when completing your leg workout.
8. Should I eat before or after a workout?
Never eat a full meal right before or after a workout. It doesn’t mean you shouldn’t eat anything, but just lighten up. You don’t want a lot of food in your stomach when you’re trying to work out. Afterwards, you want to give your body enough time to recover before eating a full meal. When youare trying to digest a large meal, both your stomach and muscles will fight for blood supply. The end result is that your heart will work twice as hard to send nutrients to the muscles and stomach. If you eat too heavily before, you experience the unpleasant feeling of indigestion or you can get sick. You can train better on a slightly empty stomach. Try a piece of fruit or half a bagel for energy. Remember, it’s not what you ate an hour before that sustains your energy level. It’s what and how you ate or drank the previous days.
9. How much water should I drink?
You should drink at least 8 glasses of water a day. There is a formula that is used mainly in the walking/biking or running world that says half your weight in oz so if your weight is 120 lbs you would daily Need 60 oz of water. If you are a coffee drinker, you should add an extra glass of water for every cup of coffee.
10. How much is the mind involved in working out?
The mind is everything, whether it is in fitness or anything else in life. If you know what you want, you will get it. All you need is to set your mind to have it. Life is a mega store and it has everything you and I ever wanted; just make list… yes even a perfect body you can find it there in the mega store of your mind.
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