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If you have any questions, please do not hesitate to contact us.
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| • What is the difference between a "Weights client" and "student" |
| • What should I wear to my class / session? |
| • I'm pregnant/have a health concern - does this effect my workout? |
| • Do I bring my own equipment? |
| • What should my heart rate be to lose fat? |
| • How long should I work out to burn fat? |
| • What are the best ways to lose weight? |
| • What is anaerobic exercise? |
| • What things should I know before starting a training program? |
| • Should I train a muscle if it's sore? |
| • Will aerobics hurt growth? |
| • How should I breathe while lifting? |
| • Shin splints: What are they and how do I get rid of them? |
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• Will muscle turn into fat? |
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• I don't want to look like a bodybuilder. Should I still lift weights? |
| • If I'm doing both aerobic exercise and weight training, which one should be done first? |
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| • When my friend trains his chest he never feels sore the next day. Yet, he grows. Why? |
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| • I'm eating right to gain weight, why haven’t I seen any noticeable results? |
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| • Is it possible to add mass and get defined at the same time without using any type of drug? |
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• I am a vegetarian, how can I build muscles considering I do not consume meat? |
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What is the difference between a "Weights client" and "student" ? |
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A "Weights Client" is an individual who participates in weight training sessions one on one with a trainer. A student is an attendee of the classes / massages. |
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What should I wear to my class / session? |
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Comfortable clothing! Here are Weights, we value our relaxed atmosphere. Weights isn't a fashion show. Safe and comfortable running (training) shoes are required unless you are participating in yoga, belly dancing or massages.
Classes requiring shoes - please wear indoor white soled shoes |
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I'm pregnant/have a health concern - does this effect my workout? |
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| Please contact your trainer / instructor directly if you are pregnant or have a health concern that could be effected by exercise. |
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Do I bring my own equipment? |
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Weight training clients do not need to bring anything. Class Students should be prepared to bring their own equipment. Weights has a selection of yoga equipment for sale.
Please contact your instructor directly for more info. |
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What should my heart rate be to lose fat? |
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Heart Rate (HR) is the number of times the heart beats per minute. This is usually taken by pressing on the front, left side of the neck, or the inner wrist, and counting the number of beats. Count the number of beats in 10 seconds and multiply by 6 to get your heart rate.
When doing an aerobic workout your Maximum Heart Rate (MHR) needs to be determined. Your MHR is defined as 220 minus your age. A 20-Year old's MHR would be 200, while a 50-Year old's would be 170.
While performing aerobic exercise your HR should stay within 50-80% of your MHR. This is your Training Zone. So a 20-year old should keep their HR between 100 and 160.
Keeping the HR above this zone will not provide additional aerobic benefit. In fact, it may provide no aerobic benefit at all. For best results (aerobic and fat burning), keep your HR in the aerobic zone for at least 12 minutes. The longer and more frequently you do this the more improvement you'll see. |
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How long should I work out to burn fat? |
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An aerobic work out should last at least 12 minutes. Do not count your warm up or cool down, only the amount of time your HR is within your Training Zone. The longer and more frequently you do this, the sooner you'll see an improvement (Less Fat).
Why 12 minutes?
This is the amount of time needed for the body to start producing fat burning enzymes. The idea is that you want to get your body to use fat for energy. After 12 minutes you start to burn fat at a higher rate.
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What are the best ways to lose weight? |
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Don't be so concerned about how much you weigh. Instead be concerned with how much of that weight is fat. You want the weight loss to be fat, not muscle or water.
To lose fat you need to burn more calories than you take in. To do it efficiently and to make sure it stays off, the following three steps should be taken and should become part of your every day lifestyle.
Start an aerobic program. The activity should be something that you like doing and look forward to doing. The activity doesn't need to be an aerobics class. Instead it could be walking, biking, inline/ice skating, dancing, etc. Anything that will elevate your HR and keep it around your Training Zone for at least 12 minutes. Remember, the longer the better.
Modify what you eat. Eat plenty of fruits and vegetables, chicken, rice, potatoes, etc. Simply switching the obvious foods will make a big difference, such as, skim instead of whole milk, chicken instead of hamburger, bagels instead of croissants, etc. Also eating small meals more frequently during the day will raise your metabolism and keep you from getting hungry.
Incorporate Resistance Training To build muscle that will, in turn, help burn calories throughout the day. A simple weight program where you slowly add weight and perform basic exercises every other day, such as, Leg Press, Bench Press, Pull-downs, and Military Press is enough for most people. |
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What is anaerobic exercise? |
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Anaerobic means lack of oxygen. Your muscles are working in an oxygen deprived state. This causes your body to produce sugar-burning enzymes. You are expending energy faster than your body can replace it by metabolizing oxygen.
An anaerobic exercise is any activity that fails to meet the above 4 requirements (faq #7). An aerobic activity can become anaerobic if the heart rate is elevated above the training zone for a long period of time. Any start/stop activities would qualify.
Examples of anaerobic exercises include tennis, football, sprinting, skiing and weight training. |
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What things should I know before starting a training program? |
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A person beginning a training program needs to realize a few things before they begin.
First, changes don't happen overnight. You have to think about where you want to be a year or two from now and slowly achieve minor goals. Putting on muscle, or taking off fat should be done slowly for best results.
Second, if you want to become more healthy you'll need a permanent lifestyle change. Many people take up aerobics or weight training, lose/gain a few pounds and quit. Months later they're back where they started from.
Third, you need to be informed. There are plenty of books and magazines to help get you started. Ask a lot of questions and experiment with different exercises and/or activities.
Last, not everyone has the genetics to build 20" arms or to run a sub 4 minute mile. Don't get discouraged about what you don't have. Improve on what you do have. |
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Should I train a muscle if it's sore? |
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| No. That's probably your body telling you the muscle needs more rest so it can repair minor injuries or grow. |
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Will aerobics hurt growth? |
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| Yes. EXCESSIVE aerobic activity may slow muscle growth |
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How should I breathe while lifting? |
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| Usually exhale on the exertion phase of the exercise |
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Shin splints: What are they and how do I get rid of them? |
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Shin splints are a condition that can result from improper equipment, poor foot placement, or from muscle imbalance. They are characterized by generalized pain in the front of the lower leg and are particularly common in runners.
Shin splints are often cured by simply getting new shoes. It may also help to run on different terrain, preferably grass. It'll help absorb the shock.
As with any injury, consult your Doctor for diagnosis and a rehab plan.
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Will muscle turn into fat? |
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| No! They are two totally different things. Muscle will no more turn into fat than an apple turn into an orange. If not used, muscle will become smaller and fat deposits may appear over the muscle, but the muscle doesn't change into fat. |
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I don't want to look like a bodybuilder. Should I still lift weights? |
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| YES! For most people, adding muscle is very difficult. Hard work, eating right, and having the right genetics are all needed to get the bodybuilder look. It also takes years to put on the kind of mass that you see in magazines. If you find yourself getting more muscle than you'd like, then you can stop training and they will shrink, due to lack of work. It is also important to note that most athletes use weights to improve their strength and their performance, and don't end up looking like a bodybuilder, even though they train very hard. |
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If I'm doing both aerobic exercise and weight training, which one should be done first? |
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If you want to add muscle and lose fat during the same workout you should do the weight training first. Why?
You'll have more energy, which usually results in a more productive weight training workout. Weight training while fatigued can result in bad form and carelessness which may result in injury. |
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When my friend trains his chest he never feels sore the next day. Yet, he grows. Why? |
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He does two important things outside the gym to promote muscular growth:
1. He follows a high-performance sports nutrition meal plan regimen
2. He gets sufficient rest to promote actual growth.
Lack of soreness is not an indication that you are not growing. The "feeling" of soreness is a result of pain receptors being triggered due to inflammation and since people have different responses to pain, we cannot use this as a measure for a "good" workout.
Delayed-Onset Muscle Soreness (DOMS) that you are referring to is an indication you've trained too hard or you've trained enough to isolate the muscles worked. The soreness is normally felt 24-48 hours after exercise, sometimes sooner. Muscle soreness is caused by damage to the muscle fibers themselves and not caused by a build-up of lactic acid as once thought. Muscle biopsies taken on the day after exercising show bleeding and disruption of the "z-band" filaments that hold the fibers together. This is why protein is important when on a muscle building program. Protein maintains repairs and re-builds connective tissue that has been damaged by making it thicker, thus, stronger and bigger.
Soreness reappears from an increase of intensity by "over-loading" your muscles repeatedly. If the soreness persists into the 3rd or 4th day or longer it either means you trained too hard or you did not take the necessary steps to alleviate the soreness to help your muscles recover after exercise, and thus, aid in their growth. If you've stimulated the muscles in the gym you've got to take it two steps further in the process to treat DOMS and promote muscle growth outside the gym: nutrition and recuperation (rest).
For any strength or muscle building program quality not quantity is better and more productive. |
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I'm eating right to gain weight, why haven’t I seen any noticeable results? |
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You are correct in saying eating right is a large part of gaining lean mass. Regularly eating the right foods often at the right times is an absolute necessity and requires effort around the clock on a daily basis. In the gym we stimulate muscle to grow. Training is relatively the easy part. Getting to the gym for most people to exercise and focusing on the purpose of getting fit is easier than eating right outside the gym. Outside the gym we have a life, a job, or a family to attend to. In our life outside the gym distractions are going all around that tend to pull us this way or that way. In the gym we become naturally focused on getting fit because that is why we are there.
Training in the gym makes up roughly 20-40% of the effort for muscle building. Outside the gym is when muscles actually grow, granted that you've supplied the body with the right nutrients and correct amounts and rested sufficiently to aid in growth.
Building muscle outside the gym makes up more than half the equation to complete the muscle building process, thus, requiring more effort and discipline - 60-80%.
Consume 5-6 small frequent meals throughout the day. A protein drink (preferably taken as a pre-workout meal) would constitute a meal. If you feel 5-6 meals is too much on non-training days you can limit yourself to 4 or 5 meals. However, even though the body may not need the extra calories on non-training days it may in fact need them for the recovery and recuperation process that lasts from 48-72 hours under normal circumstances.
Based on an individual's recuperative ability it may take less or longer. A muscle can only fully recover if it has been fed the proper nutrition on a daily basis because you may never know when the body may need the nutrition for assisting muscular growth.
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Is it possible to add mass and get defined at the same time without using any type of drug? |
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Yes, it is.
Taking drugs is an artificial and phony means of getting big. You only cheat yourself and endanger your health. High-performance sports nutrition combined with Ergogenic Aids is the ultimate in gaining lean mass and staying cut at the same time. Exhibit a strong-willed attitude and use your mind to produce the natural effort to get big.
This is more gratifying in life. In addition, know what portion amounts are necessary to balance your protein, carb, and fat needs in order to exceed the body's metabolic expenditure and training hard and smart to obtain both.
There is more discipline outside the gym than inside when you are "training" to add mass (outside the gym) while stimulating muscle and staying defined (inside the gym). You spend at least 30 minutes at the gym. That leaves 23 hours outside the gym to undo the progress made in the gym.
There is no reason why anyone cannot lose fat and gain muscle at the same time. With the appropriate program and right amount of training intensity, you can do both. Muscle is "fat burning" machinery. Therefore, it would make sense to do weight training first, followed by cardio.
Burn FAT with SQUATS! It is the most natural movement we do every day - like going to the toilet. Squats can literally be a cardio workout in itself if the intensity remains constant! Squats boost your heart rate and leaves you gasping for air. Squats have a lot to do with reducing the fat around the middle!
Build muscle & burn fat at the same time! |
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I am a vegetarian, how can I build muscles considering I do not consume meat? |
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Yes, you can build muscle if you do not consume meat. Below are some considerations you should know and be aware. The information is taken from the National Academy of Sports Medicine Personal Training Certification Manual, page 16:
For years researchers concluded that vegetarians could easily become protein deficient unless each meal provided a balance of amino acids. Current studies continue to indicate that the body must receive sufficient amounts of the essential amino acids in order to sustain life.
It is now known that protein requirements in vegetarian diets can be safely obtained through a combination of complimentary plant proteins that work synergistically to produce the necessary amino acid balance. Vegans attempting to increase muscle may need to supplement with amino acids to raise the limiting factor of these protein sources.
The proper amino acid balance can be achieved by combining foods from two or more of the following sources
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| GRAINS: barley, bulgur, corn meal, oats, rice, pasta,wholerain, breads |
| LEGUMES: dried beans, dried lentils dried peas, peanuts, soy products |
| SEEDS & NUTS: sesame seeds, sunflower seeds, walnuts, cashews, other nuts, nut butters |
| VEGETABLES: leafy greens, broccoli |
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