Q&A for: 2-Mar-06
1390. Q:
reply to 1387. so if i had green beans w/ my chicken after workout forexample. and i was eating brown rice as my carb source, should i just eat the green beans for the sake of the nutritional nutrients and stuff from them?
and also, what do you think about dextrose in a post workout shake.
A:
No, brown rice with chicken is great after the workout because you anyway need a good starchy carb (like brown rice) at that point and green beans does not have enough calories. You can add green beans to your brown rice/ chicken, but don't throw out the rice.
As I said, you will not be able to eat just the green leafy veggies and bulk up, so just try to add them to your diet whenever you can. If and when you go from bulk to cut, then those leafy veggies can be your main carb source for most meals. But while bulking you need starchier carbs.
1391. Q:
i need to jog 4.8km next week is there anything that help in 1 week
A:
One week is not enough time to make a big difference in your preparation, but it can still help. I suggest that you try to jog/walk 2-4km every other day for this week (jog at a slow steady pace as much as possible and switch to walking when you absolutely can't jog any more). That should allow you to do 3 'practice' jogs before the main event and it will help you prepare. Also try to eat healthier -- lots of vegetables, fruits, and whole grains, especially on the day before the run and right before the run itself.
1392. Q:
how many calories do you burn doing sit ups
A:
Please read this.
1393. Q:
Mike, as the BMI score tends to over-estimate overweightness in people who are muscular, how does one determine if their muscularity is raising their BMI score? I do work out, my weight is down to 188 lbs., and my waste is down to 34' (I am 5'10'). P.S., I have added ground flaxseed and avacado to my diet (re: 1347). - Ramiro (1222)
A:
BMI is near useless for people engaging in weight training or strength/power sports, so I would not even bother with it. Instead get your body fat measured by a professional at your gym (using fat calipers like I have pictured above -- don't trust electronic bioimpedance scales or handheld devices). That should give you a far better reference point than BMI -- 15-18% body fat would be average to better-than-average for a guy your age. Good job with avocado and flaxseed!
1394. Q:
In order to lose only fat what kind of cardio should we do and how many times a week?Whats the difference of simple cardio and Hiit?When should we use hiit and how many times a week?
A:
The two most important thing for successful fat loss are a good diet and a good weight-training program! Cardio or HIIT are only secondary. So please read my fat-loss article and make sure your diet and weight training are up to par. Once that's taken care of you can decide what kind of cardio to do...
'Traditional' cardio requires you to stay at constant or nearly constant pace for a period of time -- 15 minutes or 30 minutes or longer. During that period you will burn some fat and you will also burn some muscle. How much of each depends on a large number of factors, but the most important thing in general when doing traditional cardio is to make sure you do not lose weight too quickly! Loss of 1 pound per week is a good pace for most people. Traditional cardio will eat up more of your muscle when you're losing weight too fast. This form of cardio stresses your aerobic energy system and usually has little or no impact on your metabolism (meaning that the fat burned during the exercise is all the fat that you'll lose).
HIIT (High Intensity Interval Training) looks like regular cardio, but really stresses your body a lot more like weight training does. HIIT consists of alternating 30-second periods of all-out sprinting and walking. It can be done using any sort of activity -- from running to biking to swimming, though running is the most common. For example, a typical 4-minute HIIT session would look like this (after a warm-up): 30 seconds of all-out sprint, 30 seconds of relaxed walk, 30 seconds of all-out sprint, 30 second walk, 30 second sprint, 30 second walk, 30 second sprint, 30 second walk. That's it! You would do HIIT 2-3 times per week slowly increasing session length from 4-5 minute sessions in the first week to eventually 12-15 minute sessions in later weeks. As I said, HIIT is a lot more like weight training than cardio as far as your body is concerned and it has similar effect: it does not burn much fat during the activity itself, but it raises your overall metabolism so your body burns fat AFTER the activity as it recovers and repairs the muscles.
If you already do full-body weight training, you can choose either HIIT or traditional cardio or mix and match them as you like. If you don't do any weight training, I would strongly recommend that you definitely do HIIT as well as traditional cardio.
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