Can I get rid of cellulite?
You can get rid of the excess fat underneath the
skin that gives you the "appearance" of cellulite. If
you have more support under your skin, "cellulite" will not appear.
If you weight train the area, lose excess body fat through a healthier
lifestyle and eat nutritious foods so that your skin could have optimal
health, cellulite would not have a chance to form.
2. Do free weights make you big?
This question must be asked as often as any other. I
have a question for you: "Does your muscle mass KNOW that you are using
a free weight when you are lifting one, as opposed to a NAUTILUS machine?
NO, NO, NO, NO it doesn't. It only knows the range of motion you use throughout
your repetitions, the level of exhaustion you take your muscle to and the
speed with which you perform your repetitions. IT DOES NOT KNOW THAT YOU
ARE OR ARE NOT USING A FREE WEIGHT. So, to answer
your question: NO, the free weight, IN AND OF ITSELF, does NOT make you
big. Most of those muscles you see "BIG" from free weight usage
is the person not admitting to "ARTIFICIAL" means to get their "MUSCULAR
If I want to lose fat, should I eat before I work out?
This is a tricky one. FAT is stored energy, so to lose
excess fat, you need to use up the extra energy it represents. But just
because you have excess body fat does not mean you have a high enough level
of blood sugar to perform your fitness routine. You
have to sort of "play it by ear" as to how much FOOD (blood sugar) you
need "in" you when you work out. IDEALLY, you would have as little as possible,
so your body would have to use up its excess fat stores instead of the
food that you put in. JUST BE CAREFUL..... it is your consistent
LIFESTYLE that will, in the long run, rid your body of excess fat.......
NOT ANY ONE WORKOUT OR GROUP OF WORKOUTS.
Which is better for losing body fat--aerobic exercise or weight training?
I recommend that you do both. Aerobic exercise will use
up more energy per hour of performance, but weight training will "fire
up" your muscle tissue (and possibly give you MORE and/or denser tissue)
which, in turn, speeds up your metabolism. So they both play a role in
bettering your health, but if you HAVE to choose between one or the other
because of time constraints, DO AEROBIC EXERCISE. If
possible, CIRCUIT TRAIN by "being aerobic" while you do your weight training.
accomplishes both and saves you time. JUST BE CAREFUL, when you first try
circuit training your "head" is not used to it and you might get light-headed.
Is 20 to 30 minutes long enough to do aerobic exercise?
To get your "heart" benefits it
supposedly is. But for body fat burning, it barely accomplishes
anything to only go for 20 or 30 minutes. Think about it, fat is stored
energy, to use it up you must use up energy. If 20 or 30 minutes is all
you have energy for, I would check your nutrition practices. If you supply
enough nutrients, you can "go" much longer than a half hour.
How much rest do I need between weight training sessions?
You need enough to fully recover
from your last one. If you did not fully exhaust a muscle, you do
not need a full two days rest. If you use your muscles in your aerobic
exercises, you might need longer than two days. Just do this test: When
you do your first few repetitions, do you feel fully recovered, or does
your muscle feel "tired"? If you don't feel strong, than you probably need
more rest for that particular muscle. If you feel strong and not tired
from your last workout, than go for it.
Should I use FREE WEIGHTS to build and NAUTILUS to lengthen?
Weight resistance is weight resistance, plain and simple.
muscle doesn't "look out" and see what kind of weights you use and get
different results accordingly. Use resistance to tire out your muscles
and they will get results. Use a variety of weight machines and "free weights"
for full adaptation by your muscles. The more varied the environments you
expose your body to, the more health you will receive.
Is water important to my health pursuits?
YES. YES. YES. Can I make it any more clear than that?
are mostly made up of water (67%) and your muscles are even a higher percentage
of water than your whole body (72%). Water and air are the two most
important nutrients. You cannot live without either one.
What do they mean when they say "body composition"?
Body composition is "what your body is composed of".
experts are talking about your body fat and muscle levels when they say
this term. Most of us do not have an optimal body
composition level and claim to want to improve our level. Knowledge
of how to improve this constituent of health will lead you to the healthiest
and longest lasting results.
10. Is it true that it is harder
to lose body fat the older you get?
NO. In fact, most aging
is done "environmentally" as opposed to "chronologically". What I mean
by this is that most of the aging I have seen by people has happened because
of the environments (attitudes, beliefs, stress, lack of nutrients, lack
of exercise, etc.) they have exposed themselves to rather than the years
they have accumulated.
11. Should I use light weights
with a lot of repetitions if I want to firm up and not build?
Muscle exhaustion is what makes
a muscle build, not repetitions. Be aware
of the level of exhaustion you supply to your muscles in order to gauge
the "chance" you have of building. If an area gets too large, go to less
exhaustion when working that area and it will shrink back to the size the
new level of exhaustion dictates. This "building" rarely happens though,
but seems to be feared by most women. Lose the fat in the area and you
won't mind any muscle density that comes from weight training. Building
muscle rarely happens to any large degree in women.
12. My trainer says the best
exercises for my butt are lunges. What do you think?
For the fat or the muscle in your butt?---would be my
first question. This is a body composition question. For the muscle, exhaust
it with various exercises, using weight resistance when needed. For the
fat, involve yourself in aerobic exercises, and keep track of your heart
rate so you know, for sure, that you are aerobic. As
far as any one exercise being better than any other? I doubt it.
If so, wouldn't all those people you see doing lunges have the best butts
13. Does going into the sauna,
steam room or jacuzzi help you lose weight?
Weight, yes. Fat, NO. You lose
body water. Your body is 67% water and your fat is 13% water. When you
lose body water it will come mostly from your body (67% water) and/or your
muscles (72% water), NOT your fat (13% water). If you lose body water you
will lose some energy, which, in turn, results in less energy for your
workouts where you really do have a chance to lower your body fat levels.
don't try to lose water, just try to lose excess fat.
14. What's the best aerobic exercise
to do to lose fat?
The one that gets you to your pulse
rate range, does not tire your muscles out and enables you to go as long
as is possible. Other than those considerations,
running/jogging is generally rated the best, although the most dangerous.
The "best" because your body has to lose fat to help get rid of the heat
it builds up while working out and has to get rid of fat to rid itself
of mass in its attempt to get from point A to point B. The "most dangerous"
because most people lose site of absorbing shock when they run/jog and
tend to get injuries when participating in a running/jogging program for
any length of time.
15. I've had a baby, is it harder
to lose fat because I have had a child?
ABSOLUTELY NOT. You still have
all the muscle tissue capacities you had before the birth. You still have
the aerobic capacities you had before the birth. You just might not have
the time you had before the birth. Hopefully your husband will help with
the time factor. Being in shape is a great
way to influence your child about the importance of health.
No better way to teach than to be a living example.
16. What about these high protein
diets? Are carbohydrates really that bad for me?
Food is good for you. Proteins
have a role to play, so do carbohydrates, so do fats. The more natural
the food, the better. Your brain runs on GLUCOSE, the simplest form of
sugar. Carbohydrates can supply your brain with glucose and your muscles
with the sugars they need to replace the glycogen you use up. NO, carbohydrates
are NOT bad for you. These high protein diets are "hot" now, as they have
been at times in the past.
Here is why:
Your body is mostly made of WATER.
If you lose body water, you lose weight. Guess what you lose on these high
protein diets? WATER. Most of the high protein diets are "medically supervised",
but most people think that means they are good for you. The reason they
are "medically supervised" is because they NEED TO BE. The doctors monitor
you to tell when to GET OFF the diet. Think
about it, if the diet is HEALTHY, why would you need to get off of it?
can take you to KETOSIS, which is NOT a healthy thing to get "into". Use
your search engines to look up KETOSIS and you can see what I mean. The
theory is if "we" take the sugar out of your diet you will use your fat
stores up. If only the body operated that simply. It doesn't.
Perhaps spending a little time on a diet that is fairly
high in protein can pump a little water out of your system and get you
"fired up" about losing weight, but don't make it a long term practice.
Your workouts take the fat off ......don't be lazy.
17. So what kind of diet should
I follow to lose weight?
After years of counseling people
and hearing this question over and over, I've come to this conclusion:
go on a diet to supply nutrients, you exercise to lose excess fat.
First add exercise. Try to eat natural food and eat when you need nutrients.
Take a vitamin/mineral supplement if you choose, but try to use food to
supply your body with needed nutrients. That is, after all, one of the
major roles for food, whether we like it or not. The exercise alone might
give you all the results you ever want. We have to get away from this "fighting
against food" mentality we have in this country. FOOD IS NOT AN ENEMY.
If you have excess body fat, it is stored energy that you need to use up
with exercise. If you do not like exercise......TOO BAD! You will inevitably
end up a victim of some dietary scam if you do not want to grow up and
realize that exercise is needed to use up stored energy.
18. Do diet sodas help you to
The whole premise of diet drinks
is to avoid calories. Whether you drink diet drinks or juice or whatever,
you will be drinking mostly water. Calorie free water at that. Why not
just drink water? If you want to drink something other than water, try
to make sure it has nutrients in it of some sort. Diet
drinks help you avoid calories, calories you probably take in in other
forms of foodstuffs. Exercise helps you lose weight.
19. Do those pre-packaged diet
Here is what works: 1. Eat healthy
food. 2. Exercise. If those plans, or any
other plan, are built with this premise as the main ingredient, than YES
they will work. If not, they won't.
20. Do you think stretching is
Only if you want to recover quicker
from your workouts, get more flexible and release any self- supplied stress.
I would say these are THREE MAJOR REASONS why stretching