FAQ
Why Lift Weights?
As we
age, our lean body mass
shrinks and our
metabolic rate - the
rate at which we burn
calories - slows. We can
eat exactly what we did
ten years ago and weight
the same, but have a
higher body-fat
percentage. More fat
carries risks including
diabetes, arthritis,
back pain, high
cholesterol and high
blood pressure. It can
even raise your risk for
certain cancers.
Strength training lowers
body fat by building
lean muscle mass; 20
minutes, two to three
times a week, is all you
need. Get body fat
measured at a gym or
health club - that
number is much more
important than your
weight.
Just what occurs
when I reach my target
heart rate?
Once you
achieve your target
heart rate, your body
releases adrenaline,
causing your fat cells
to release fat into the
bloodstream. When the
fat passes an exercising
muscle, the muscle picks
it up and burns it as a
source of energy. As the
body withdraws fat from
the cells, they begin to
shrink, eventually
making you appear
slimmer. Nice bonus,
huh!
How can I lose my
saddlebags?
The only
way to lose weight there
is through aerobic
exercise and by eating a
healthy, low-fat diet.
But you can tone up the
underlying muscles. Add
the following move to
your routine two or
three times a week:
Lie on your stomach with
hipbones on the floor,
legs extended. Rest chin
on hands. Slowly lift
left leg, foot flexed,
about six to 12-inches,
keeping hips glued to
the floor.
A. Move leg to the left
12-inches, hold for two
counts and bring it back
to center.
B. Then shift leg
12-inches to the right
(or as far as you can
without lifting your
hips), hold for two
counts and return to
center. Lower leg to
ground and repeat. Do
three sets of 15 reps on
your left leg, the
switch sides; repeat.
How can I get my
unmotivated body to work
out?
This is
so common and
understandable! You
meant to get to that gym
or take that walk
yesterday, the day
before, last week...
Take heart -- it's okay!
All you really need to
do to get healthy and
lose weight is move.
Research reports that
so-called lifestyle
exercisers, those, who
regularly take stairs
instead of elevators,
walk instead of drive,
cleaned the house, etc.,
lost just about as much
weight and body fat as
those following a
structured exercise
regime. The real key to
weight control is simply
becoming more active in
general. Try shooting
for 30 to 40 minutes of
unstructured exercise
daily
How can I get faster
results?
Change
your workout every four
to six weeks, or switch
the order of what you
do. For example, if you
usually do weights and
then aerobics, switch it
around. Better yet, try
new moves for old ones
in your weight routine
and try a new form of
cardiovascular exercise.
This way you challenge
your muscles in a new
way, which forces your
body to work harder.
This helps ward of that
dreaded plateau and
continue to see results.
In addition, it wouldn't
hurt to take a look at
what you're eating. Your
exercise efforts won't
trim you down if you eat
high-fat and
high-calorie foods
Won't my appetite
increase if I exercise?
No, but this is a
common myth. Many feel
if they workout more,
they'll eat more and
blow their diet
completely. But in
truth, nothing is
further from the truth!
Regular exercise,
including strength
training, will help you
lose and control your
weight. High intensity
exercises such as
running or in-line
skating actually help
suppress appetite. In
addition, studies show
that those who practice
strength training tend
to eat less fat while
boosting their
metabolism with added
music
What's the best way
to get rid of fat?
Good
question! There is a lot
of debate about whether
longer, slower workouts
are better as opposed to
shorter, more intense
ones. Technically, you
burn a greater
percentage of fat
calories with the slower
workouts (long jogs,
walks). But
high-intensity workouts
such as running or
multi-impact step
aerobics burn more
calories overall, so you
end up burning more fat
calories in total. You
really can't go wrong
either way, though -
both approaches will
help you lose weight if
you are consistent. It
basically comes down to
personal preference - do
whichever you prefer --
and whether you have
time for a longer
workout or more energy
for a shorter, very
intense one
Do carbohydrates
make you fat?
Any food
can make you fat, not
just those foods high in
carbohydrates.
Carbohydrates, like
protein, provide 4
calories per gram; fat
provides 9 calories per
gram. But complex
carbohydrates (starches
such as bread, pasta,
rice, and potatoes),
especially those derived
from whole grains, are
the body's best source
of energy nourishment
when they replace
saturated fats and
excess protein in the
diet. Eating more
calories than you work
off and leading a
sedentary lifestyle are
what add the extra
"poundage
If I eat too
much salt, will
I get high blood
pressure?
Salt by itself
does not cause
an otherwise
healthy person
to develop
hypertension.
Unless you
already have
hypertension
problems (or are
diagnosed as
salt-sensitive),
you don't need
to restrict your
salt intake.
This doesn't
mean you can eat
your weight in
salt every day.
What it does
mean is that you
can relax and
enjoy those
salted pretzels,
unless you
already have a
medical reason
to control your
sodium intake
I finally got the
weight off - now how do
I keep it off?
The best
way to keep off pounds
is to keep moving. Don't
quit exercising just
because you've meet your
goals, and turn off the
TV! Experts say the more
you watch, the more you
gain. When you just sit,
you only burn about 1.4
calories per minute
verses 9 or more when in
motion. If you simply
gave up one half-hour
sitcom and replaced it
with a walk, you'll burn
171 calories in that
half-hour which will
translate into 13 pounds
of weight. If you insist
on sitting on the couch,
do some triceps dips or
squats, or march in
place during commercial
breaks
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