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Ask A Trainer
Question:
How many times a week should I work an individual muscle? I used to just rotate every 3 days, then I read that you should only due a particular muscle once a week. What's your opinion?
Answer:
Try and focus more on the amount of rest between workouts. You should always give each muscle group at least 48 hours of rest between workouts. If your really training them hard, I actually recommend 72 hours rest for maximum recovery.
I would also highly recommend always giving your muscles a full 3 minutes of rest in between each set. If you get a set done early, go get a drink of water of spend a few minutes stretching your muscles before starting the next set.
Make sure not to exceed 1 hour when doing any weight training workout. Anything over this amount of time will be wasted effort since your body's natural testosterone levels start to fall off after 45-60 minutes. So, hit it hard and get home to eat a good post-workout meal.
Question:
If I am not doing cardiovascular exercises, will strength training exercises yield any results?
Answer:
If you're not doing any cardio exercise but continue to strength train with weights, then you should see results. Strength training is extremely important to build a lean body and drop fat. 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.
Question:
Will pilates or yoga give me 6 pack abs?
Answer:
A six pack of defined abdominals muscles simply comes down to decreasing your bodyfat levels to the point where the top layer of fat over your stomach is decreased and your ab muscles show. Everyone has abs, its just that layer of fat covering it that causes all the issues. In terms if yoga and pilates, there are several movements which work the core muscles well but you may want to add true resistance exercise to develop and build the ab muscles more.
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