Physically Fit

[D]

As VERY few of you know, my major is Exercise Physiology. Ive seen people on some other boards I belong to ask questions about how to lose weight or something related to getting into good physical shape. So I decided to make a thread for people so they could ask me any questions related to the topic of exercise. Whether its questions about working out, techniques, diets, losing weight, supplements, etc.

The purpose behind this is to obviously help people out, but its also a way for me to learn more. So help me out by letting me help you. Obviously I dont have the answer to every question out there, but I guarantee I will try my HARDEST to find the CORRECT answer for you!

So everyone, ask away. Also feel free to PM me or IM me if you dont want to post here. My screen name is coman87.

 

[abrcrombe]

LOL, How do I get an 8 pack? j/k Everyone says food is SOOO important to abs, is it true? Do you agree with me that in most cases, you could lose weight by eating better portions of food and still eat almost anything you want? Example - if you want a cheeseburger, go ahead but don't eat 2 big macs, large fries, and a large soda?

 

[useth4z]

What would be your top 5 strengthening exercises for improving overall muscle tone/strength?

 

[D]

LOL, How do I get an 8 pack? j/k Everyone says food is SOOO important to abs, is it true? Do you agree with me that in most cases, you could lose weight by eating better portions of food and still eat almost anything you want? Example - if you want a cheeseburger, go ahead but don't eat 2 big macs, large fries, and a large soda?

I think food is important for any type of muscle growth. But obviously you dont want to be eating foods high in fat (saturated and trans fat). Keeping that in mind, I believe you can eat almost anything you want (almost). When it comes to the end of the day, the most important thing is calories ingested, vs. calories expelled. I agree with your example.

What would be your top 5 strengthening exercises for improving overall muscle tone/strength?

This is a good question. My first top two would be core exercises, bench press and squats (parallel, not half ass).

With bench press you use your pec minor and major, bicps a little bit of tris, and even some back muscles. You can adjust your technique to allow more back/ shoulder muscles to be involved in the lift. Heres the technique. When you bench, you want to keep everything flat on the bench. If you're arching your back then you arent getting the full benefit of the lift, you're cheating. So make sure you keep your entire back on the bench at all times. This goes for flat bench press, incline/ decline, chest press, etc. Now, when you are pushing the bar up, you usually keep your shoulders on the bench too. Instead, you want to bring your shoulders up with your arms. This is kind of hard to describe without showing someone. But you want to make it one smooth motion, not fully extend your arms then shoot your shoulders up, do it all in sink. This will help work other muscles include the serratus anterior muscle which is said to be the "boxing muscle." This is the muscle that brings your scapulae (shoulder blade) forward as if you were to punch someone.

Squats work your thigh (upper leg), including quads and hamstrings. The reason for going parallel (thigh is parallel with the floor) is so you work your gluteus maximus. That is the only time that muscle gets worked. But technically, you could increase the weight, and not go parallel. This would give the other hamstring and quad muscles a harder work out. Theres nothing wrong with doing this, in fact I recommend it every once in awhile. Just dont forget about that maximus.

My 3rd exercise would be some type of ab exercise. The abs are the core of your body and VERY important. They help you keep good form with other lifts AND while doing other things such as polishing your car!

4th would be some type of cardio. Your heart is a muscle too and needs to be worked out. This will also help with fat loss, and muscular endurance.

5th would be stretching. Being flexible will help you lift more weight, reduce chance of injury and even allow you to have better coordination. Stretching is important to do before and after work outs. But stretching should be done after a short warm up such as a 5 min jog. Its also important to do a cool down after a work out and before the end of the work out stretch. If you work out, then just sit still, then this results in a decrease in blood pressure which could be harmful.

 

[useth4z]

Thanks, Dan. Good exercises with good rationale. What about the back area? Maybe the 6th would be some sort of lat pulldown/chin ups.

 

[abrcrombe]

Yeah, I need help with my back. Also with the squats, do you need to use a machine or can you use dumbbells?

 

[Adde]

Streching before working out actually reduces your strength, also benching doesnt really go as a core exercises, that would be more like cleans, squats as you said, dead lifts, now if you do dumbell bench with one at a time then it could be more of a core.

Im not arguing with you just bouncing ideas working out is my favorite thing in the entire world so Ive read tons about it.

Also running is very important for abs, you can have all the abs in the world they wont be shown if you got fat over em.

 

[abrcrombe]

Some say to stretch AFTER working out is good.
Adde - is there any replacement for running because I hate it. Stationary bike?

 

[Gary Sword]

Personally I think swimming laps is one of the best ways to get and stay in shape. It’s great at working a lot of different muscles. Get cardiovascular exercise without injuries.

 

[Totoland Mach]

Well, I learned some year's ago how important exercise is. I'm a diabetic that did zero exercise, over weight, smoked...a time bomb 4 sure. The doc threatened to amputate my feet if I didn't change my way of life.

Fast forward to now: I still have circulation problems with my feet, but the treadmill every day and detailing cars gives me a pretty good workout for a 63 year young person.

My biggest problem is staying away from hi carbs! Pizza, bread, man those are 2 items I have a Jones for LOL.

What's a good carb substitute?

Toto

 

[D]

Thanks, Dan. Good exercises with good rationale. What about the back area? Maybe the 6th would be some sort of lat pulldown/chin ups.

Definitely, as someone else mentioned, swimming is also good and will work the back muscles.

Yeah, I need help with my back. Also with the squats, do you need to use a machine or can you use dumbbells?

You can us a machine or dumbbells. There are a lot of machines out there. I wouldnt start doing squats until your comfortable with the movement and your form is perfect. Poor form will lead to back and knee problems.

Streching before working out actually reduces your strength, also benching doesnt really go as a core exercises, that would be more like cleans, squats as you said, dead lifts, now if you do dumbell bench with one at a time then it could be more of a core.

Im not arguing with you just bouncing ideas working out is my favorite thing in the entire world so Ive read tons about it.

Also running is very important for abs, you can have all the abs in the world they wont be shown if you got fat over em.

Ive never heard that stretching will reduce strength. Even stretching during work outs is good. Body builders are some of the most flexible people out there. So Ill have to check that one out. If it does, then its very minimal and should still be done to reduce risks of injury. Yes, running is very important for abs.

Some say to stretch AFTER working out is good.
Adde - is there any replacement for running because I hate it. Stationary bike?

Swimming like someone mentioned, walking, hiking. Anything that gets your heart rate up for a long period of time.

Well, I learned some year's ago how important exercise is. I'm a diabetic that did zero exercise, over weight, smoked...a time bomb 4 sure. The doc threatened to amputate my feet if I didn't change my way of life.

Fast forward to now: I still have circulation problems with my feet, but the treadmill every day and detailing cars gives me a pretty good workout for a 63 year young person.

My biggest problem is staying away from hi carbs! Pizza, bread, man those are 2 items I have a Jones for LOL.

What's a good carb substitute?

Toto

Fruit is a great source of carbs, yogurt, whole grains, brown rice.

 

[Surfer]

I think food is important for any type of muscle growth. But obviously you dont want to be eating foods high in fat (saturated and trans fat). Keeping that in mind, I believe you can eat almost anything you want (almost). When it comes to the end of the day, the most important thing is calories ingested, vs. calories expelled. I agree with your example.

Cool to see that comming from somebody studying that area. I have a few friends that eat whatever they want along with their regular shakes and they are in top shape and ripped. Mothers boyfriend is the same way, besides his regular shake he doens't eat pry that healthy lot's of steaks and eating out everynight at restaurants etc. Yet for 47 he's in better shape then a lot of guys in their 20's lol, goes to the gym every morning at like 3-4 am.

I talked to a few trainers and they even said that a lot of the nutrionist stuff is bs, you can eat whatever you want (ok don't eat McD's everyday lol), seems my friends agree with it as well lol. One of them is a trainer and said some of his strongest/best shape guys are on no special meal eating plan or anything. Seem to agree that as long as you eat and take in a shake everyday your fine. I haven't been to the gym in awhile, I need to start going back, but don't have time right now.

 

[D]

I eat pretty much whatever I want, besides stuff high in fat like I said. But thats because Im not trying to lose weight. If you're trying to lose weight then I would adjust the persons diet. I wouldnt go out and say nutrition stuff is BS though.

Id actually say protein shakes are a waste. I did a presentation on this. Here are some highlights of it.

Why Do We Need Protein?
One of the six essential nutrients.
Plays a role in building new cells and tissue, repairing damaged structures, regulating metabolism, and maintains fluids, electrolyte balance, and bone strength.

How Do We Get Protein?
Protein is found in meats, dairy, vegetables, and whole grains.
Seeds, nuts, and legumes are also good sources for protein

How Much Protein Do We Need?
RDA for most adults is .8 grams per kilogram of body weight.
RDA for non vegetarian endurance athletes is 1.2- 1.4 grams and 1.6- 1.7 grams for non vegetarian strength athletes. (This increases for vegetarians).
Calculation
(weight in kg) x (.X g)= # of grams of protein

Can You Get Too Much?
Yes, you can easily get too much protein.
This will lead to increased nitrogen levels, gout, osteoporosis, reduced kidney function, and possibly some cancers.

Who Really Needs Protein Shakes?
Surveys indicate that Americans eat 16% to 17% of their total daily energy intake as protein.
Few people in America are at risk for low protein levels. These people are the ones who limit food choices, or need to restrict their total energy intake.
For example, distance runners, figure skaters, female gymnasts, wrestlers that diet, and vegetarians.

Conclusion
Although protein is needed to build muscle, you can easily get the needed amount of protein through a normal diet. In fact, studies show Americans get almost two times the amount they need.
The FDA does not regulate what is actually in supplements.
Just like everything else, extra protein is turned into fat and stored.
Studies done by the Department of Exercise Science at the University of Massachusetts say that an increase in body mass due to protein supplements was "most likely water retention in muscle but could also be due to some new muscle protein."

Works Cited
http://www.patient.co.uk/showdoc/23068747/
http://www.news.harvard.edu/gazette/2003/03.13/09-kidney.html
http://www.vanderbilt.edu/AnS/psychology/health_psychology/RebekahGray.htm#food

 

[abrcrombe]

Nice to know protein shakes aren't vital. My brother used to drink 2 shakes a day and go to the gym for like 2 hrs a day. He did get ripped, but he was so skinny before and did not increase caloric intake so he stayed the same size... just ripped though. I could honestly say I was jealous, but then I would rather be 160 and toned, than 120 and ripped.

 

[Avengeance]

I did bodybuilding for a couple years when I was younger.... it was fun.. rewarding.. and I looked great. I naturally have good genes and have a stocky frame.... I retained a lot of my built muscle over the years... and my muscle memory is pretty amazing. I can lay down on a bench right now and probably do a good 80% of my old max, and I havent regularly lifted in years and years. I suppose this is a good thing and might mean I can whip back into shape easily.

Back then I took supplements and did the whole 7 meals a day thing. I used to use Creatine, HMB, Designer Protein, and a few other supplements. Never did juice... didnt really need it.

I guess my question is.. what supplements are worth using these days? Is creatine still hot? What other supplements would you recommend?

I just ran into a old partner of mine the other day... and looks like I may have a real good workout partner so its a good motivator to get back into the gym.

 

[Surfer]

Trying to remember the shake I would drink after the gym, think it was Scitech or something like that, Vanilla. I just couldn't stand the taste of some shakes whether they were chocolate, strawberry etc. Been awhile, can't remember what it was. I only drank it after I worked out, if I didn't work out then I didn't drink it, just ate like I normally did.

 

[abrcrombe]

Muscle milk is a good shake that tastes pretty good. I have tried the chocolate.

 

[Adde]

muscle milk is a high fat protein suplement, its a weight gainer and should not be used by everyone. Yes creatine is still hot and since its been out there is a lot of different styles of creatine such as Esterified Creatine, creatine ethyl ester, and just micronized creatine. It is recommended however that people under 21 should not use Creatine due to that is when your natural creatine production goes down. Also NO2 was a big rave lately it has been proven to barely work and all of them have creatine in them to produce results.

also please dont buy your suplements at GNC its the biggest rip off ever.

For cardio I would recommend doing the bike for 16-20min, at one level and each time you do it you want to increase the level and go a longer distance each time your goal is to go better then last. This is an anaerobic exercise and such it makes you burn calories, while aerobic exercises such as walking burn more fat.

 

[D]

muscle milk is a high fat protein suplement, its a weight gainer and should not be used by everyone. Yes creatine is still hot and since its been out there is a lot of different styles of creatine such as Esterified Creatine, creatine ethyl ester, and just micronized creatine. It is recommended however that people under 21 should not use Creatine due to that is when your natural creatine production goes down. Also NO2 was a big rave lately it has been proven to barely work and all of them have creatine in them to produce results.

also please dont buy your suplements at GNC its the biggest rip off ever.

For cardio I would recommend doing the bike for 16-20min, at one level and each time you do it you want to increase the level and go a longer distance each time your goal is to go better then last. This is an anaerobic exercise and such it makes you burn calories, while aerobic exercises such as walking burn more fat.

I agree. In fact, some of the first protein shakes designed by Irwin Johnson (aka Rheo Blair) back in the 60's were a combination of milk, whey, and dried whole egg powder. This mix was designed around breast milk because he believed that was the "perfect" food for muscle growth. The shakes were high in protein and fat.

Im not so sure I can recommend any supplement. Eat right, work out, and youll see results. You dont need to spend hundreds of dollars on supplements when even the nutritional facts on the labels could be BS. Remember, a lot of it is just advertisements, dont believe everything you read and see.

Creatine is used during short explosive movements, such as maxing. So the people that would benefit most from it are power lifters. If you do feel like you're seeing gains, then it could also just be mental.

Ill add a little bit to what Adde said about cardio. Just like he said, low endurance exercise burns fat, high endurance burns overall calories, not necessarily from fat. If your goal is to lose weight, then Id focus on burning over all calories. If you're in relatively good shape, but you want to lose some fat, then do low endurance exercises like walking. For that, I recommend walking for at least 40 minutes two or three times per week. Now you dont have to do the 40 minutes all at once, just do at least 15- 20 minutes at once. You can do this on a treadmill with a nice incline.

GNC is a HUGE rip off.

 

[Kelso]

i dont see how people get sucked into all the additives and supplements. just eat right and exercise, and youll get in shape. wasnt creatine also linked to a lot of heart problems in the young kids that were using it?i just seem to remember a lot of stories and headlines about teens having bad side effects and heart problems over time