Fitness Friday Issue 14 – FAQ!
Fitness Friday Issue 14 – FAQ! By John Thomson.
Questions often asked…
Should I train every day for better results?
Please consider that your body can only recover from a definite number of hours of intense exercise each week. If you do not recover from your workouts, you will over train and therefore your results /performance will be compromised. At best you may just stagnate and progress will halt, but usually you will suffer from burn out and adrenal exhaustion. (Overtraining)
Please also consider that more training does not mean that you are burning fat faster because of more exercise. The opposite may be true and you may lose muscle tissue and generally increase your appetite causing more fat gain.
Intensity is the key to stimulating bodily change. No endurance activity I can think of will result in a men’s Health front cover body. The saying “less is more” is so very true when exercising for a toned lean body. If you add up all your exercise time for any given week anything over 3-5 hours of intense exercise will in my experience give you diminishing returns.
If I were you, I would look at how little exercise you can get away with. In other words what is the minimum I can do for maximum effect?
If you went to work and you were guaranteed 35k a year and only had to work 10 hours a week for that money, very few people would choose to do overtime and double the hours for the same income. Yet in the Fitness Industry everyone has this false concept that more is always better. (Fat / Calorie burning myths)
I trained a cyclist for a few months who was cycling over 500 miles a week!!! (30hours a week exercising). He was not lean, no visible abs, and was very weak in the gym initially. So exercise for “results “is a precise science. Fat loss and toning is a result of a precise prescription of exercise and diet, not just throwing “exercise” as a cure all, at the body.
How much Alcohol can I drink?
This is a difficult subject. There are many differences between the way humans as species react to Alcohol consumption. For instance certain ethnic groups are unable to tolerate it and tend to not produce certain “enzyme blockers” that other groups produce. These blockers allow for building up a tolerance to alcohol consumption. But excessive alcohol consumption is rare in top Athletes.
So if you are able, to try to avoid excessive consumption as it may compromise your results.
Negative effects from alcohol consumption:
- Dehydration. This can cause headache, nausea, and remove water from your muscles effectively impairing your performance in the gym or sport arena.
- Alcohol will increase female hormone production (estrogen ), and can lower male hormone ( testosterone )
- It can cause intestinal bloating and extended stomach.
- Can cause serious liver and kidney problems.
- It can be the cause of throat cancer
But a glass of Red wine is reported to be good for you! (There is evidence to suggest it helps in the fat burning process as part of your diet). But be careful ladies as I have read that one glass can increase oestrogen output by up to 300%. If your goal is to lose fat and you are drinking I would advise you, to cut down your alcohol consumption considerably.
How many sit ups should I do?
For the best results to strengthen your abdominal area I recommend 2 sets of sit ups once a week. Try this for six weeks and you will se a huge difference in the total number you can do. Once you reach 80-100 reps, add resistance by holding a 10k or 15k disc on your chest when you perform the exercise. Please remember this will never make you lose fat from your abdominal area and will only serve to strengthen the area.
Also consider that this may aggravate your lower back if you have a history of problems in that area. If you never do “abs” and you generally weight train (including legs) you will get a strong mid section as a side effect from the other movements stimulating your core.
Why do I find it so difficult to increase my bench press?
Most people who train with weights chronically over train the “front deltoid”. This is the muscle at the front of your shoulders that is affected by all pressing movements, especially bench press. Most strength and conditioning experts will tell you that the front deltoids are generally the most overworked muscle in the body. The trouble is that many exercises hit this small muscle and therefore “overlapping “occurs from day to day and workout to workout. This never allows for adequate recovery and therefore the deltoid never strengthens. (Stagnating Bench Press increases)
- So to increase your bench press avoid excessive pressing movements and stick to the basics allowing for full recovery.
- Avoid, incline bench press, military / Dumbbell / and other overhead pressing movements.
- Try slight decline Bench Press for more power when you train chest.
- Train chest for no more than 35 minutes each workout.
- 2-3 exercises are plenty for a Chest workout.
- Do not overwork Triceps on other training days.
- Keep your workout short basic and simplistic.
- Do not try to lift too heavy, a minimum of six unassisted reps makes a good heavy set.
- Keep a training diary and look for a pattern of strength improvement.
If you can put 2lb on your bench press each week you could increase it by 100lb in a year. Also please remember that the heavier you are you will generally lift more. So nutrition is a key factor for creating quality muscle tissue.
Hope you enjoyed the 14th issue of ‘Fitness Friday’ – if you have any questions or comments on any of the above, please either leave a comment below, call me on 07718096476
See you in the Gym and be regular!