Here you can find some basic questions and answers regarding training. If it is about workout method or nutrition and you did not find what you were looking for, just send us a message by clicking on the button below and we get back to you as soon as possible. Do not hesitate to ask, that is why we are here.
What is the best way to lose fat?
The simple (and complex) answer is that there is no “best way” to lose fat. Each individual will respond differently to a training program.
It is often assumed that low-intensity aerobics and weight training are the best for burning fat.
Moderate aerobics are likely to burn a greater amount of body fat if the intensity is kept at around 70 percent of maximum heart rate, and taken beyond the 30-minute mark (with one hour being the eventual goal).
With weight training, high repetitions with moderate weights would work best during the initial stages of training. It is important to remember that lower intensity weight training and aerobics should both be done in the same program to maximise results.
Walking is a perfect, low impact aerobic activity for the beginning. For weight training, all body parts should be targeted with basic exercises that work larger muscles.
How do I get a flat stomach?
Genetics also plays a role in whether or not you can obtain a flat stomach or a “six-pack” look to your abdominals. Having said that, two types of exercise can help: strength training and cardiovascular exercise. The abdominals are just like any other muscle group: For their definition to become visible, they must grow larger and the fat that lies over them must decrease.
What makes the definition of the abdominals so difficult to see is that they are situated in the area of the body that contains the most fat. Strength training the abdominals is only half the story. You will get a flat stomach only if you combine strength training with cardiovascular exercise to get rid of the fat. Even when the aerobic exercise stimulus is adequate, the role of diet must not be underestimated. All people with a flat stomach or six-pack have a very low percentage of body fat and they follow a strict diet.
If I lift weights, will I get bigger muscles?
Whether or not you will get bigger muscles (hypertrophy) depends on three basic factors: genetics, gender and training intensity. Genetics is mostly manifested as muscle fiber type, in relation to gender, males acquire larger muscles than females do, because males have greater amounts of testosterone and other sex hormones that influence protein metabolism.
Training intensity is the only factor you can control, for example to achieve muscle hypertrophies (gets a lot bigger) by increasing resistance, decreasing repetitions, and increasing sets. The key to muscle bulk is high weight, low reps, lots of sets, and lots of fuel (calories, protein, etc). Muscle tone, on the other hand, is achieved by challenging lean muscle with few sets of high repetitions; thereby building lean muscle.
If you are thinking about to start weight training as a woman you should not be worried, because those muscular ladies you can find in muscle magazines had to use steroids to get to that point.
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Should I exercise when I have aches and pains?
Muscle soreness or discomfort that occurs 24 to 48 hours after exercise is normal, particularly if the exercise involved a high amount of eccentric work (e.g., downhill running, resistance training, landing after jumping) or activities you are unaccustomed to performing. The proper response to this type of pain is rest followed by continued moderate exercise and stretching.
There are, however, occasions when the pain or discomfort is more troublesome and indicative of a real problem.
Joint pain of any degree of severity or type should not be dismissed or ignored. Pain in the ankle, knee, elbow or wrist joints is especially concerning because these joints are not covered by muscles and, therefore, the pain is rarely muscle-related.
If the pain occurs at a specific location, it is likely an early indicator of some type of injury. If the pain does not occur in the same location on the opposite side of the body, consult a doctor.
If the pain persists for longer than two weeks or gets worse, see a healthcare professional-especially if the pain doesn't respond to standard treatment methods (e.g., rest, ice, over-the-counter pain medications)
The bottom line is that you should generally avoid trying to push or work through pain. The "no pain, no gain" mantra is outdated and inaccurate. Pain is the body's way of communicating to us that a problem exists and a potential injury may be on the horizon.
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What should I eat after a workout and why?
After you are done working out you should eat a 4:1 ratio of carbohydrate to protein. This meal should be consumed within the first 30 minutes of post-exercise while our bodies are still in an anabolic environment and should be mostly simple sugars and protein with a high biological value (most similar to the form our body needs it in). This will speed up absorption and enhance the recovery process. The quicker we begin refueling empty glycogen (energy) stores and rebuilding broken down muscle tissue the more we can get out of our next workout.