1. How much should I weigh?
Since muscle weighs more per volume than fat, if you need firm muscles throughout your body, you may weigh more than what you believe as average for your height and build. There is no ideal bodyweight. While some body fat is essential to sustain life, it is generally thought that a healthy body fat percentage for males is 8-20% and for females is 13-25%.
2. What should I eat as my meal before an aerobic workout?
A light carbohydrate snack about an hour before, a banana, a fruit or a whole wheat bread is the most preferred. A glass of water should also not be forgotten since you'll probably lose that and more in perspiration.
3. How soon and how much should I eat after an aerobic workout?
Eat light after a workout. Remember that the blood supply is concentrated in the muscles at this point and may not be fully available for the digestive system until about an hour
4. How do I know when I'm burning fat?
The most fat is burned when your body is exercising in its aerobic range. A good rule of thumb is that after 20 minutes in your aerobic zone, you will be burning more fat than carbohydrates. Your muscles will continue to burn fat after both aerobic and anaerobic (muscle training) exercises.
Based on recent studies in terms of absolute fat burning, a workout of moderate intensity burns the fastest. At a heart rate equal to about 75% of max, fat burning will be between 0.5 grams - 1.0 grams of fat per minute for people who weigh in the range from 100 - 200 pound respectively. Fat burning increases roughly by another 10% after one hour of continuous exercise. This is true for aerobic fit people. Less fit people will burn more sugar and less fat.
5. What method is used for judging workout intensity?
The talk test -You should be able to talk without gasping for air while working out at optimal intensity. If you cannot, you should reduce your intensity.
6. Why is warm-up an important part of aerobic activity?
A warm-up helps your body to prepare itself for exercise and reduces the chance of injury. The warm-up should be a combination of rhythmic exercise to raise the heart rate, core body & muscle temperature and static stretching through a full range of motion. The stretches in the warm-up should be non-ballistic and should include all of the major muscle groups. A lower back stretch should be performed before doing any lateral movement of the upper torso such as side bends.
7. Why is cool-down an important part of aerobic activity?
After any aerobic activity, the blood is pooled in the extremities, and the heart rate is elevated. The purpose of the cool-down is to bring the heart rate down to near-resting level and to facilitate blood circulation back to the heart. Stopping abruptly could result in fainting or place undue stress on the heart. The cool-down should also include stretching to help relax the muscles and increase flexibility.
8. How fast can I safely lose weight?
Weight loss averages about 1 to 2 pounds a week. Initially, you may experience a weight loss during the first 1 to 3 weeks of more than 1 to 2 pounds per week due to a loss of water weight. Weight loss after the first 1 to 3 weeks will occur slower as the fat is burned. After three months, less energy is required to do the same actions because the body becomes efficient at the task. The trick is to switch to something you're not accustomed or efficient at. A reasonable amount of weight that you can expect to lose would be:
First month: 5 - 10 pounds
Second month: 5 - 7 pounds
Third month: 5 - 8 pounds
9. How often should I train? How hard? How long?
Most experts agree that 3-5 times per week is sufficient. Exercise for a duration of 20-60 minutes at 60-90% of age-specific maximal heart rate or 50-85% of VO2max (heart rate reserve).
10. I'm fat and I want to lose weight, where do I start?
To put it simply, you need to consume fewer calories than you burn. Exercise helps with this, but by far the most significant thing you can do is to fix your diet: eat less and eat better.
11. "Is it possible to gain muscle while losing fat?"
The best option you got is a combination of better diet, cardio exercise and weightlifting which helps you in gaining muscle and losing fat. Again, forget about your weight since weight loss depends on your body type and your current situation. Because of that, you might stay at the same weight or go down then up, that's not exactly bad as long as you're losing fat and the weight comes from muscle. You'll still look and feel better.
12. How will weight lifting work if I am a Vegetarian / Vegan?
Yes, you can get big and strong since you need just 1 gram of protein per pound of bodyweight or lean body mass (your preference) per day. This is almost impossible to get as a vegan without a) supplemental protein, or b) getting tons and tons of calories in the process.
13. I have muscle soreness two days after my last workout. Should I workout again today?
It sounds like you're experiencing Delayed Onset Muscle Soreness (DOMS). You should workout again today, and you'll notice that this decreases in intensity over the next couple of weeks.
14. If I don't feel Delayed Onset Muscle Soreness (DOMS) the day after, am I working hard enough?
Yes. You were probably feeling DOMS because you recently started your workouts. Over time, DOMS goes away.
15. What should I wear?
Wear closed-toed shoes for safety. Other than that, just remember that workout clothes shouldn't interfere with your exercises. Excessively bagging clothes will get in your way as well as the excessively tight may constrict your motion. Wear something comfortable which doesn't get in your way. Lots of people wear skimpy clothing to the gym and this may bother you, but remember that they are probably just dressing for their comfort.
16. Why does running hurt my knees?
You run wrong. Hyper-padded shoes reduce nerve feedback to fool you into heel striking (contacting the ground on the heel with a straight leg). The human leg is amazing in a way that if you jump, you can land nearly soundlessly by bending at 4 different locations: toes, ankle, knee, and hip. All the force is spread out and absorbed by the muscles not the joints. You want this same feeling while running. Run on the balls of your feet, with shorter strides. Yes, it may be slower while your body adjusts, but it will save you all the knee damage.
17. When should I stretch?
Static stretching is typically done after a workout, when muscles are fatigued - this means the muscles that fire as part of the stretch reflex won't be as strong and you will be able to stretch a little bit more. Static stretching before a workout, contrary to popular belief, does not help prevent injury and can actually cause a slight decrease in strength for a period of time.
18. Is it necessary to drink an electrolyte drink during and after workout?
Yes, due to sweat during workout, there is a loss of electrolytes and to maintain the balance, it is necessary to consume an electrolyte drink. Tender coconut water or a glass of water with 1 tsp of sugar and a pinch of salt will serve the purpose.
19. Should I cut down on total fat intake on my weight loss diet?
No, it’s necessary to take 10-15gms of fat or oil everyday for normal body functions such as hormonal synthesis, normal brain function,etc,