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I'm a trained Fitness Instructor, any questions on exercise or simple nutrition? :)

redeemer said:
Hey all, great thread! I just have a quick question.

I exercise (lift weights) and jog to keep in shape. My question is; what and when should I eat before doing these activities? I know I should eat proteins after lifting weights but I have no clue as to what or when I should eat eat in order to make my weight lifting and joggin more efficient or just to have more energy when doing it.
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Pre lifting you can do whatever works for you. Post work out is the really critical time. Here is a great link to read about post workout nutrition:

http://www.abcbodybuilding.com/windowofopportunity.php

To summarize: after working out you should take in between a 2:1 and 3:1 ratio of simple carbs:complete protein. What is considered ideal for post work out is hydrolized whey or whey isolate for your protein, and a mixture of dextrose and maltodextrin for your carbs.
 
can someone tell me if running a mile a day as fast as you can, in addition to wieght training would be good for burning fat. I have very little fat, but I want to be trim.

You guys are talking about 40 minutes of cardio, i couldnt run full speed for 40 minutes no way. I am talking about running a 6minute mile a day. How good is that for burning fat coupled with weight training?
 
No one could run 40 mins at top speed. You need to run slower to run further.

I'm not sure how running for 6 mins a day is going to improve your fat burning. 6 minutes is not very long
 
I'm sure that kind of work out is great for your overall physical condition, but it's not optimal for fat burning. I imagine it would help you a lot for sports like basket ball and foot ball.

There are better ways to do cardio though if your goal is to burn fat. One common way is called "Fasted LISS" or Low Intensity Steady State. This is 30 minutes to an hour at around 60-80% of your max heart rate (don't quote me on those percentages though). By doing it in a carb fasted state (such as when you wake up before you've had any breakfast) your body burns fat instead of muscle and liver glycogen. Just make sure not to up the intensity too high or your body will start to burn muscle for energy in addition to the fat.

Another way is called HIIT or High Intensity Interval Training. You warm up for a couple minutes, then sprint all out for about 30 seconds. Then you walk briskly for however long it takes for your heart rate to go down. If you are in good shape it should take about a minute, or even less. Then you sprint again. During the sprints you should be using 95% of your energy. When starting out with HIIT, you could do this cycle for as little four minutes. A HIIT workout burns calories largely by increasing your metabolism, whereas a LISS workout burns fat directly.

Do a search for HIIT and LISS on google and at http://www.johnstonefitness.com . That's an excellent forum for fat loss advice.
 
list said:
No one could run 40 mins at top speed. You need to run slower to run further.

I'm not sure how running for 6 mins a day is going to improve your fat burning. 6 minutes is not very long
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Yes but running a 6 minute mile a day, plus a full weight training workout combined with core excersizes. I am curious if this is a good way to maintain and trim up.


I am already in shape if I can run a 6minute mile, I just want to get trimmed. I want my muscles to show more, but I dont want to be a meat head.


Core seems to be helping a lot.
 
completeki said:

I just want to get trimmed. I want my muscles to show more, but I dont want to be a meat head.
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I think you need to read my previous post again. Running a 6 minute mile everyday is great for your overal physical fitness, but it is not ideal for fat loss. Fat loss is what is going to get your trimmed and make your muscles show more.
 
hey i have a question- (i didnt read the other questions so sorry if its a repeat) --what drugs are bad/dangerous to combine with exercise?
 
while we're on the topic of effectual fat-burning exercises/regimens to reveal more of that lean muscle, i'll ask: do you perform the cardio exercises the same day at the gym (regarding weight lifting) or on another day (in my case, what would be my "rest" day)? if on the same day, before or after your weight lifting routine? thanks.
 
Do the cardio after you're weights routine. That way you'll burn up all the glucose stored in the muscles first while weight training which in theory leaves you to burn fat during cardio afterwards.
 
Ok, here go my problem... About 5 months ago I had my first panic attack outbreak where I had like 4 in two days -n- passed out 2-3 times that week. That whole month I was losing weight [no appetite] -n- when I went to the hospital for gastrointestinal issues [from anxiety] I found out I was down to 115 from a compact muscular 145 lbs -n- they not only did nothing about it but didn't have much concern/ish to say. Now that I'm on Klonopin for panic/GAD I'm str8 wit that -n- have made it up to 124 lbs since then....[when I lost all the weight in about a month] I'm really worried bout my nutrition -n- am wondering how much it's affecting my mental health. I have very poor dietary habits, eating whenever, wutever -n- need sum advise. I really would like ta known wut would help my focusing [extreme inattentive ADD] as far as nutrients go -n- other ish such as a nice diet to build my body back to when I was 145 -n- healthy [5'10 wit a small bone structure..]. N e thing u can help me wit I'd gladly appreciate it!
 
completeki said:
Yes but running a 6 minute mile a day, plus a full weight training workout combined with core excersizes. I am curious if this is a good way to maintain and trim up.


I am already in shape if I can run a 6minute mile, I just want to get trimmed. I want my muscles to show more, but I dont want to be a meat head.


Core seems to be helping a lot.
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Are you over-weight? If you are not, don't worry about the cardio if you want your muscles to grow. You won't become a meat-head over-night.
 
I have a question:

I work out roughly three times per week. Monday, Wednesday and Friday. I'm currently also trying to lower my body fat percentage so I'll look more trimmed.

I'm trying to achieve this by running on a treadmill for about 30 minutes post work-out. Now my question is this; at which speed should I run in order to reach optimal fat burning? I've heard that if the intensity is too high the body will burn muscle fibers if it can't get enough energy elsewhere and naturally I would want to avoid that.

So should I just walk, walk briskly or simply run?'

Thanks.
 
redeemer said:
I have a question:

I work out roughly three times per week. Monday, Wednesday and Friday. I'm currently also trying to lower my body fat percentage so I'll look more trimmed.

I'm trying to achieve this by running on a treadmill for about 30 minutes post work-out. Now my question is this; at which speed should I run in order to reach optimal fat burning? I've heard that if the intensity is too high the body will burn muscle fibers if it can't get enough energy elsewhere and naturally I would want to avoid that.

So should I just walk, walk briskly or simply run?'

Thanks.
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There are different ways of thinking about this. The best kind of cardio to do post-lifting is high intensity interval cardio, because they have the same nutritional protocol (non-fasted, protein and lots of carbs PWO). That's where you sprint all out for 30 secs-a minute, then walk for a couple minutes, sprint, then repeat this cycle anywhere from 2 to 10 or more times. Unfortunately it's sometimes hard to give the required intensity for HIIT post-lifting.

I've also heard that medium/high intensity steady state for 15-20 minutes is good post lifting. Not sure why exactly though.

For non lifting days I do fasted or carb-fasted Low intensity steady state for 40 minutes to an hour. For me that's walking 3 MPH up a steep incline on a treadmill, which probably translates to jogging at about 4.5 MPH.
 
I have a question: Is it best to keep the weight that you lift constant in each of the sets you perform when working out a certain muscle (that's 4 sets with 10 reps for me)? Thereby letting the number of repitiotions you can do vary a bit. Or is it better to adjust the weight for each set so you can do 10 repetitions in each set?

For example. If I want to work out my delta muscle, in the first set I can usually do 10 reps with 37.5 kg on a certain machine. If I in the next set only can do 8 reps with 37.5 kg is it best to lower the weight to 35 kg so I can do 10 reps or should I just leave it at 37.5 kg and only do as many reps as I can?
 
My maximum bench press went from 330lbs to 405lbs in 3 months. No weight gain. I weight 175lbs.

NO STERIODS EITHER!

I did have help from a former football player that played for the Raiders. He showed me a new power training techniques.
 
When I do certain types of exercises like biceps curl and just generally excersizes where I have to use my fingers to hold back, I get an ache in my lower arm in what I assume is the muscles that control my fingers.

Sometimes I have to give up an excersize because it hurts too much, especially when doing the biceps curl.

Is there a way to get rid of this aching?

Thanks
 
I have a nutrition question:

What am I missing out in my diet and what can I eat to make it balanced/gain weight healthily? I would also like to gain some muscle, I am very thin.

My diet is extremely limited (no meat, no veg, no cooked food); my daily consumption goes like this:

Breakfast: Cereal, Toast, Milk, Multivitamin tablet, Omega capsules
Lunch: Bread Rolls, Crisps, Smoothie (innocent), Cake
Evening: Bread Rolls, Cereal, Nuts, Water/Milk, Chocolate

Should I be buying protein supplements? If yes, which ones? Any advice would be much appreciated because I feel that I am going to waste away if I don't find more things to eat!
 
destroyer said:
I have a nutrition question:

What am I missing out in my diet and what can I eat to make it balanced/gain weight healthily? I would also like to gain some muscle, I am very thin.

My diet is extremely limited (no meat, no veg, no cooked food); my daily consumption goes like this:

Breakfast: Cereal, Toast, Milk, Multivitamin tablet, Omega capsules
Lunch: Bread Rolls, Crisps, Smoothie (innocent), Cake
Evening: Bread Rolls, Cereal, Nuts, Water/Milk, Chocolate

Should I be buying protein supplements? If yes, which ones? Any advice would be much appreciated because I feel that I am going to waste away if I don't find more things to eat!
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In order for you to gain muscle you need to increase your protein intake, (anywhere from .5 to 1 gram per-pound). Start taking whey protein.
 
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