Q&A for: 11-Oct-05
676. Q:
how much fat will i burn playing football for 3hours
A:
Anywhere from 1000 to 2000 depending on intensity, position, etc.
677. Q:
which sport do burns fats the most
A:
Strength and power sports like wrestling, football, olympic weightlifting, etc. are the most potent fat-burners at competitive level, in large part because of their training protocols that involve resistance training. At recreational level, differences between different sports diminish and I would recommend choosing recreational sports based on how much you enjoy them as opposed to how much fat they burn.
678. Q:
I know the nutritional value of an averge extra large egg is 90 calories, 8 gr protien, 5 gr fat, 1gr carb. What changes when you take the yoke out, and why is it better for you?
A:
The yolk contains all of egg's fat, about half of its protein, and most of its vitamins and minerals. Yolk has gotten bad rap for years because it's very rich in cholesterol which was blamed for the heart disease. Now it's recognized that the dietary cholesterol (the cholesterol you eat) has only a limited impact on blood LDL cholesterol (the 'bad' cholesterol that leads to the arterial blockage) and an active lifestyle + a healthy balanced diet with lots of vegetables and fiber will help you keep LDL cholesterol levels low regardless of your dietary cholestrol intake. So personally I almost always eat whole eggs because they're such a great natural source of not only protein and healthy fats, but also many vitamins and minerals.
If you still have doubts about the yolk, you can certainly throw it out and just keep the white for protein. Certainly you should do it if your doctor advises you to. But otherwise I'd eat the whole thing. One more case where you might throw the yolk is if the specific meal you're preparing already has sufficient amount of fat (hopefully healthy fat) from other foods and you just want to use eggs to add extra protein to it.
679. Q:
I need exercises to get rid of a large belly
A:
It's a matter of having a good fat-burning diet and doing heavy whole-body weightlifting. Doing just any one or two or three exercises will be limiting your fat-burning potential to 10 or 20 or 30 percent of what it could be. You need to exercise ALL muscles to burn fat, whether it be from your belly or anywhere else. Read this for more.
680. Q:
what is the optimum fat-protein ration for a woman who works out about 3 times a week? what kind of food would you recomend?
A:
A simple rule of thumb to remember is to get equal amount of calories from protein, fat, and carbs. So, for example, if your target is 1800 calories, you'd aim to get 600 calories from each of protein, fats, and carbs. That corresponds to about 150 grams of protein, 66 grams of fat, and 150 grams of carbs.
As far as foods, best protein sources are lean meats, poultry, fish, cottage cheese, and eggs. Other dairy products also contain significant amount of protein, but are typically high in sugars as well so they should be limited. Beans, lentils, other legumes, and nuts contain fair amount of protein and should become especially significant sources of protein for vegetarians. One of the very few worthwhile supplements is whey protein powder which can help if you are having difficulty getting enough protein from 'regular' foods.
Most of your carbohydrate intake should come from fiberous vegetables, fruits, and whole grains. Green veggies such as green beans, broccoli, and spinach are nearly perfect carb sources. But don't forget peppers, tomatoes, carrots, and pretty much all other veggies short of corn and potatoes. Sweet potatoes are good too. Plain oats, brown rice, and other whole grains and legumes are also terrific complex carb sources. Moderate amount of fruits or berries are also great for you.
Avoid processed sources of carbohydrates such as sweets, sugars, breakfast cereals (substitute oats or other plain whole grain in their stead), white breads and pastas, potatoes, and corn (sweet potatoes or yams are an excellent substitute for regular potatoes). Even whole wheat breads should be passed over in favor of plain whole grains like oats or brown rice as much as possible. Dairy, and to a lesser degree fruits, should be limited due to their high sugar content.
Healthy fat sources include nuts, egg yolks, flax seed, fatty fish such as salmon, olive and other plant-based oils (but only if used at room temperature and not heated). Animal and poultry fats are also OK.
Avoid processed fats such as found in most salad dressings and sweets. Also avoid cooking methods that use significant amounts of oils at high temperatures. Healthies ways of cooking vegetables, meats and fish are grilling, broiling, steaming, and others that do not require heating of oils.
681. Q:
Hi, I submitted question 667, but I have one more question. How can I stay with a routine. I've tryed exercising before, lasting about a week or two, then I get bored of it and stop. If I stop once I never start again...are there any effective ways to not lose focus?
A:
I think having a solid well-planned routine, which I hopefully helped you put together, helps a lot. You should know exactly what exercises to do as well as what to eat throughout the day. With a bit of time (usually a couple of weeks) you'll also determine what weights to use for the various exercises to reach failure in 6-12 reps per set. Once you're at this point you will have complete knowledge and control over your training. That will help a lot -- before you probably haphazardly did some exercises in the gym and tried to skip a meal or two to eat less. Now you'll know exactly what to do, when, and why.
Beyond that it's helpful to have some expectations going into a program. Do NOT expect quick or spectacular results. Do remember that you're not doing this for just tomorrow or the next month, but instead for the rest of your life. That's no small thought -- to be healthy, strong, fit, and look good on top of it for as long as you live! Take pride in small steps which you make towards that goal, whether it be adding a rep on some exercise, lifting 5 pounds more, or losing some weight. Many small steps will add up to a huge difference over time. And stay positive no matter what happens or doesn't happen.
Finally, discuss what you want to accomplish with your family and friends and get them supporting you. If you can, find a friend who'd work out with you, at least sometimes. But find somebody who's as serious and dedicated as you are. If you can't find such a person, that's still OK. But it's good to at least have friends and family to whom you can tell your latest accomplishments and who can get you through periods when you just feel like giving up on everything.
682. Q:
My lean body mass is about 163.5 pounds. how many calories would I burn playing an hour of indoor ball hockey?
A:
Around 600 calories.
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