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Exercise Questions - How
Many Calories Does 1 Pound of Muscle Burn?
Exercise Question:
For every pound of
muscle you build, how many extra calories does your body burn a day? Exercise Answer:
Studies
have estimated that for each pound of muscle that you add to your body, you burn an additional 35 to 50 calories per day.
So, an extra 10 pounds of muscle will burn approximately 350 to 500 calories a day, or an extra pound of fat every 7 to 10
days, without making any other changes. In another study, researchers found that regular weight training boosts basal metabolic
rate by about 15%. This is because muscle is 'metabolically active ' and burns more calories than other body tissue even when
you're not moving.
Exercise Questions - Can Low Impact
Exercise Help Me Lose Weight?
Exercise Question:
I have
arthritis in both of my knees. I am 40 years old and I am limited to low impact exercise. I have increased the intensity of
my walking on the treadmill using 2 lb. weights. Can exercise along with diet put a hold on actually loosing pounds? I'm hanging
in there but I am doing more now than I did when I first lost most of my weight. I did 99% of it without exercise. Now that
I am exercising it doesn't seem to be going anywhere. Exercise Answer:
If you're limited to low impact exercise, I would recommend switching
from the treadmill to the elliptical trainer. Make sure to choose the elliptical trainer which uses both the leg and arm movements.
This way you will maximize the caloric burning and get an overall body exercise. If you find that the elliptical is too high
impact for your knees, then stick with the treadmill and try to increase the intensity and/or incline of the machine to burn
more calories. In terms of diet, try eating only lean protein and very low glycemic carbs after 4pm. An example meal
could consist of: - 6 ounce chicken breast (broiled)
- 3 cups of broccoli (steamed)
I would also
highly recommend adding weight training to your routine (if its safe for you). Building quality muscle will stoke your metabolism
and make you burn many more calories at rest.
Exercise Questions - When Should
I Train With Weight Vs. Cardio?
Exercise Question:
I have been doing major cardio 4-5 times a week. My weight loss is at a stand still and I can see that I am not
using my lower abdomen. Someone suggested I shake it up a little and start some weight training. My question to you is if
I do incorporate the weight training 3 times a week do I still do the cardio too? Or on those days do I just do the weight
training? Not sure of the routine I should follow as far as weight training/cardio. Can you give me some advice on that?
Exercise
Answer:
The best thing to do is always try and burn the candle at both ends, which means you should always incorporate
both weight training and cardio work into your overall workout program. If you can, plan your workouts to take 1 hour in length.
Incorporate weight training, plyometrics, cardio, and core work in supersets, to minimize rest and keep your heart rate up.
Make sure to eat a small pre-workout meal with a little carbs/protein for energy. You will burn off those carbs during your
weight training session. At this time, your carb storage has been depleted and you will start tapping directly into the fat
reserves. Once this occurs, throw in a 20-30 bout of cardio for extra fat burn. Make the cardio session intense and make sure
to sweat during the workout. Start out with this training routine 3-4 days per week and you should start to see major results! You'll
want to follow your training with a simple carb and a serving of protein and or BCAA's to help repair the muscle you just
taxed.
Exercise Questions - Should I Do Cardio Slow or Fast For Best
Results? Exercise
Question:
I just got back to the gym and use the elliptical trainer (love it) about 1 hour per day and losing
about 1 pound of fat per week. I find that going slower with higher resistance burns up to 250 more calories per hour than
going faster with less resistance, (heart rate is the same for both). It seems logical that the higher calorie burn method
would yield faster weight loss results. Which of these methods (slow & heavy vs. fast & light) is truly better for
overall weight loss and heart health? Exercise Answer:
That is a great cardio question. The simple fact is that the more calories
you burn per session, the more body weight you will lose. So, by going slower with higher resistance, this will be the ideal
way to drop weight since your burning 250 more calories per hour. In terms of the benefits to the heart, both types of training
should offer similar advantages since the heart rate level is the same. It might also be great to incorporate both styles
of training into your cardio routine and even think about adding high intensity interval training (HIIT) to your regime also. High Intensity Interval Training supercharges your metabolism and burns major amounts of calories.
With a H.I.I.T or Tabata routine, you will basically work in intervals of intensity through your workout. For example, if
you're on the stationary bike, you will warm up for 2 minutes at about a 50% exertion rate. Then, for the next full minute
you will go all out as fast as you can at about a 90%-95% exertion rate. Then, cool down for 30 seconds at about 50%-60% and
do it all over again. Do this for the next 16 minutes and then finally cool down for the last 2 minutes at 50% exertion. Trust
me, you will be absolutely burnt out at the end and will be screaming to get off the bike. This is a good thing :) Below are the top three cardio exercises which will provide amazing results! - Jumping Rope
This is one of the simplest, yet most effective exercises one can do. In just
15 to 20 minutes, jumping rope will give you an unparalleled total body workout. Jumping rope is ideal for cardiovascular
endurance and enhances performance in virtually any sport - tennis, basketball, football, skiing, volleyball and more. This
simple exercise is also great for eye-hand coordination, lateral movement, foot and hand speed and agility.
- Sprinting
Sprinting not only burns HUGE amounts of calories while sprinting, it also
keeps your metabolism flying for days after. Sprinting combined with running / jogging can bring amazing results.
- Spinning
These high-intensity workouts to music simulate a challenging
bike ride, complete with hills, valleys and varying speeds, all dictated by the group instructor or on your own.
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