FREQUENTLY ASKED HEALTH & FITNESS QUESTIONS
WELCOME TO THE ANTHONYLGONZALEZ.COM & ARTOFHEALTHANDFITNESS.NET FAQ PAGE
This page purpose is to answer basic and common questions that may come up in the fitness industry.
We explained it in a simplified way so everyone can understand. Keep in mind these are opinions of anthonylgonzalez.com and should not be taken as fact. Check with your personal physician for answers to these questions. I will be adding entries monthly as more questions come up about the fitness industry.
Do I need a personal trainer?
If you have room in your budget, it is wise to invest in a trainer. A good trainer will help provide motivation and support. They will provide a structured exercise program and make sure all your technique is perfect. Most people spend years in a gym wasting their time because they have no structure or technique in their program.Poor technique will lead to injury and no results!
Our rates are some of the best around in central NJ. Serious inquiries and questions only!
What kind of trainers are good for you? How do you choose?
Do not be afraid to ask questions. Find out the trainer certification, experience level and referrals. You may want to observe the trainer first before making a decision. Also find out what expertise they are skilled in. Some are skilled in bodybuilding, boxing, dance, martial arts,pilates,plyometrics,core and flexibility etc…
I never exercised and have been sedentary for years. How should I start?
Start slowly and build up gradually. You must start somewhere and build up your fitness level at your own pace.
You may want to start fast pace walking. Even walking will have some benefits as far as your health.Consult with your physician before starting an exercise program.
Strength training exercises should only be performed unless you have had some instruction on the equipment so you can avoid injury.
As we age our joints become stiffer and we lose our range of motion. Static stretches for at least 20 to 30 seconds per stretch will increase your flexibility. Static stretches are staying in one position and are safer.We usually start losing are flexibility after age 25.
Dynamic stretches are speed and movement stretches which can cause injury unless you are a trained athlete. Martial artists use these kind of stretches to improve their striking,as an example.
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 will lead to weight gain.
What is the New Karvonen Formula?
This is an important equation for measuring exercise intensity and to figure out your target heart rate.
206.9 – (0.67 x 23 (age)) = 191 23 years in age
191 – 65 (resting heart rate) = 126
126 * 65% (low end of heart rate zone) OR 85% (high end) = 82 OR 107
82 + 65 (resting heart rate) = 147
107 + 65 (rhr) = 172
The target heart rate zone for this person would be 147 to 172
Heart rate monitors can be purchased at“”http://astore.amazon.com/anthonylgon03-20
Is it possible to “overtrain?”
Overtraining” usually occurs because sometimes people get caught up in a “more is better” mentality” . Overtraining can lead to burn out, injury, poor athletic performance, plateaus, mood swings, sleep disturbances, elevated resting heart rate, etc. If you are experiencing any of these problems, you may be overtraining. Take a step back and ask yourself if you are perhaps overtraining. If you have a difficult time doing this, your family, friends, training partners, coworkers, etc. may be able to give you some feedback and help you assess whether or not you need to back down your training a bit. Overtraining is counterproductive but sometimes difficult to recognize.
How much protein is required to build muscle?
This is a sample formula for men.
A man weighs 150 pounds with 15% body fat.
• 150 / 2.2 = 68.18 Kg
• 15% x 68.18 = 10.23 Kg
• 68.18 – 10.23 = 57.95 Kg – Lean body mass in Kg
• 57.95 x 2.75 = 159.36
Quality Protein can be purchased at “http://www.amway.com/AnthonyGonzalezStore”
Our 150 lb, 15% body fat man should be shooting for 159 grams of protein in his daily diet.
What is a better fitness indicator of Body fat % vs BMI?
Body fat is a lot better indicator than body mass index because it factors all of a person’s weight. BMI does not factor a person’s actual muscle weight. Large muscles may cause a high BMI reading.
Will I grow large muscles, if I am a woman who is starting a strength training program?
No, women will not build large muscles unless they are very determined to do so. It is very hard because they do not have enough testosterone and their main hormone is estrogen. Women do need to strength train to tighten up problem areas and increase their metabolism. Strength training is the key for keeping the weight and inches off.Our company understands that some women want to keep a feminine looking body.
What is creatine? Does it work?
Creatine is a natural amino acid that is produced in your liver.It is one of the only proven supplements out on the market for increasing strength. I take 6 grams a day in my diet. Check with your doctor before taking creatine.
What is cortisol?
It is a stress hormone released in the pituitary gland. It is released when glycogen is low and when the body is affected by stress and other factors. Understanding this hormone is one way to understand why we carry extra fat.
This link will explain it in more detail at”http://www.webmd.com/a-to-z-guides/cortisol-14668″
How much water is needed to be consumed during exercise?
Before exercise: Drink one to cups (eight to 16 ounces) of fluid two hours before exercise to make sure you are well hydrated. Then drink another one-half to one cup immediately before exercise.
During exercise: Drink one-half to one cup every 15 to 20 minutes during exercise. Although this might seem tough at first, once you schedule it into your regular training routine, you will quickly adapt to having fluid in your stomach. In fact, the fuller your stomach is, the faster it will empty.
After exercise: Replace any fluid you have lost. Drink two cups of fluid for every pound of body weight you lose during exercise.
Also a Gatorade may be needed for dehydration, because these drinks are high in electrolytes and will hydrate you quicker then water.
Nutrilite sport beverages can be purchased at”http://www.amway.com/AnthonyGonzalezStore”
Do I need a multivitamin?
There are a lot of different opinions on this topic. You should try to get most of your daily vitamin intake from food, intense exercise can cause you to burn your vitamin intake. You should check with doctor before purchasing a multivitamin. Mega doses of vitamins A, D, E or K which are fat soluble can be toxic and lead to health problems.Unused Fat Soluble vitamins are stored in your liver.This should be considered when taking vitamins.By contrast, water-soluble vitamins dissolve in water and are not stored; they are eliminated in urine. We need a continuous supply of them in our diets. The water-soluble vitamins are the B-complex group and vitamin C.Water-soluble vitamins are easily destroyed or washed out during food storage or preparation. Proper storage and preparation of food can minimize vitamin loss. To reduce vitamin loss, refrigerate fresh produce, keep milk and grains away from strong light, and use the cooking water from vegetables to prepare soups.
If you feel you are deficient, you can purchase them at“http://www.amway.com/AnthonyGonzalezStore”
How many calories in a pound?
3500 calories in a pound
weight loss formula: 3500 calories
7 days x 500 calories= 3500 calories burned or is consumed less in your diet will result in a deficit of one pound per week.
This is a good formula for learning how weight loss works.
Why are fruits and vegetables very important in our diet?
These are good carbs that balance our ph levels in our bloods. A ph imbalance in your blood may affect your energy level. Checkout fruits and greens on our health and beauty store.
Also check out Nutrition.Gov on my links page for specific nutrition information.
How can I increase my metabolism?
One way of increasing metabolism is by increasing muscle. 1 pound of muscle approximately burns around 35 to 50 calories per pound of muscle that is gained in a day. Gaining 5 pounds of muscle will have a significant effect on your metabolism.
Eating 5 to 6 small meals every 3 hours, before 8 PM, can increase your metabolism. Going long distances between meals can cause you to slow your metabolism.
Your mind must get the concept that food is your energy. The more energy you use, the higher your calorie intake has to be. A deficit will cause weight loss.
What are macronutrients?
Your carbohydrates, fats, and proteins. Deficiency in this area can affect your energy levels. Your personal macro nutrient ratio should be determined by your physician or registered dietician. It also should be based on your daily activity levels.