- Question. What does protein do exactly why is it so important?
- When
you tear the muscle fibers microtrama occurs your body overcompensates
and replaces the damaged tissue with more of it. It is an evolutionary
trait that helps reduce the risk of repeat damage. Muscles are made
mostly from forms of protein called amino acids. Your body then
combines different kinds of amino acids into body proteins.
- Question. What is your favorite brand of protein and where can I find it?
- My favorite kind of protein is Methoxy Iso.
Only places I have seen are at Warren Nutrition located on 68th and
Kalamazoo in Kentwood. Or on Lenard in downtown Grand Rapids.
They are awesome if you have any questions their staff is
extremely knowledgeable.
- Question. Fish oil why should I use it?
- Fish oil consists of a large supply of Omega-3's which our body uses to reduce cholesterol and reduce inflammation
as well as keep your heart healthy. These oils can also be
received by consuming fish but due to the large amounts of mercury now
located in various seafood this is a safer method of getting.
- How many reps/sets?
- Variety
is the spice of life! I love doing gradual weight increases with low
reps. As an example I will usually start at 135 lbs on the bench press
doing 5 reps a set. Every set I will go up 10lbs until I can go no
longer. For toning it is important to do more reps less weight and when
you want big muscles try for more weight less reps.
- Slow and steady or fast and repetitive.
- Again I believe that variety is the spice of life find what works best for you.
- What exercises are good for back pain?
- Weak
muscles can be a cause of back pain. Your core muscles are a
combination of your abs your back muscles and your buttocks. These
support your spine and by stretching those muscles you can also relieve
back pain. Make sure you use correct techniques and lift with
your legs!
- Best kind of cardio for burning calories
- I
personally like the elipticle just make sure you keep your arms moving.
You will burn 30% more calories than if you kept your hands at your
sides.
- How much water do you drink a day and why?
- Water
clears out all the bad from your system and regulates your
digestive system as well as helping to flush toxins and waste
products from your body. This being said I try to drink two gallons of
water a day. This is easier when you have a gallon jug you can
buy at Meijer with a nice handle for around a buck.
- What is more important the weight or the form?
- Form
is much more important before throwing a ton of weight onto a bar and
swinging it around just remember that the more muscle fibers are torn
the stronger you will become. And yes there is a difference between
tearing a muscle and tearing the fibers. Start safe and you can always
move up in weight.
- How do I tone without getting big?
- This
question drives me crazy women cannot get as big as a man without
massive amounts of steroids. Women do not have enough testosterone to
grow huge muscles. Women have anywhere from 10-30 times less
testosterone in their system. Women do grow muscles but they will never
be huge just toned. Not only does muscle give a thinner look but muscle
also burns fat easier than fat and even burns calories while you
sleep!
- How long does it take for muscle to deteriorate?
- It
takes about 2 weeks for your muscles to begin deteriorating. This can
be postponed by drinking or eating allot of protein.
- How much protein should I eat a day.
- The equation that I use is. Also know that your body can only absorb 30 or 40 grams at a time.
1. Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x 0.8-1.8 gm/kg = protein gm.- Affects of alcohol on muscle.
- In
a study by the American Journal of Clinical Research. It showed that
having just 24g of alcohol made the entire fat burning process slow
by 3%.Also drinking decreases testosterone and increases cortisol
which is a muscle deteriorating hormone. Alcohol also minimizes the
amount of vitamin and mineral absorption as well as slowing the
building of muscle by 20% or more. More info located at Effects of Alcohol