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Could you put an end to the egg white/ egg yellow debate. For someone who works out 4 times a week is the yellow of an egg harmful? |
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It does not really have any connection with exercise. The egg white debate revolves round cholesterol. If you don't mind the high cholesterol in the yellow of the egg then by all means include it in your diet. |
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| Q- |
I have heard the Clock Diet is very effective. My question...Is it better to eat every two hours or every 3 hours? |
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Heath Matthews is a Sports Rehabilitation Specialist. He has worked with medal winning athletes and has devised exercise programs, fitness training sessions and nutrition plans for them. He is here to answer your fitness queries.... |
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| Q- |
I have heard the Clock Diet is very effective. My question...Is it better to eat every two hours or every 3 hours? |
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I am not familiar with the Clock Diet, but I advocate eating every 3 hours. Ultimately, it's very individual specific as a number of factor affect it. Your activity level, your metabolic rate the food you are eating etc. However, if you find you are ravenous 30 mins before your 3 hours are up then reduce your time between meals to 2:30. If you can manage to sustain your self till a little after 3 hours then adjust your timing betwen meals accordingly. |
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| Q- |
I am hoping to lose 18 kilos but january of next year, but my back is shot. please help. |
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I would not recommend you try to ose that amount of weight in such a short time, primarily because it is not healthy. If your goal is to lose 18 kg, I would assume that your lifestyle is not very healthy at the moment. If so, putting together a good health and wellness program is far better for you. I would advise a programme of periodised exercise and healthy eating in conjunction with a lifestyle change. |
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| Q- |
How much excerise is good for children between the ages of 7 and 11? |
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Atleast an hour of excersice everyday. A sport, running in the playground with friends and any other physical, skill based activity is good for them. |
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| Q- |
I work out everyday for an hour and now my body shows no changes? What should I do? |
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You need to check two things. The first thing is your diet. Cut back on the carbs in your diet to reduce your calorie intake and secondly adjust your training progrm to challenge your body more and burn more calories. |
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| Q- |
Why are burning calories so important while excersing? |
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Calories are a numeric value used to denote energy that the body uses during excersice. To bimprove your fitness and assist in weightloss you should burn between 700 - 1000 calories per session/6 times a week. |
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| Q- |
The elusive 6-pack, how do I get it? |
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The Elusive 6 Pack
The reason that the chiselled abdomens flaunted so effortlessly by King Leonidas and his fearless warriors of Spartan elude us mortals is very simple... we don’t train the right way.
I’ll highlight it for you. Do you believe that...
1. “Doing abdominal exercises will cut abdominal fat and show your abs.”
2. “Walking is a good way to too loose weight.”
3. “Skipping meals will force your body to use fat as energy and thereby revealing your abs.”
Sadly, if it were that easy we’d all be boasting washboard abs. The truth of the matter is that attaining the gold standard in physical prowess and fitness (abs) boils down to 1 key detail...
Calories!
What this means is that your body fat needs to be low, really really low. For men that would ideally be about 14% body fat or lower!!! For ladies it’s much more difficult because by design your bodies need a little more body fat to function optimally. Sadly, revealing abs would need similar body fat percentages. Thankfully abs on a woman are not high on the list of desirables when looks are concerned. A flat belly however is and thankfully a body fat percentage around the vicinity of 19% for ladies should do the trick.
Right, now that we discussed some misconceptions in training for a six pack and some very important biometric data pertaining to six packs, let’s look at that important concept of calories and how to ensure you maintain a negative calorie intake on a daily basis but not feel like the life has been sucked out of you due to fatigue and insufficient energy to perform properly.
The trick is to train hard so as to burn as many calories as possible each day and then replace those calories with only healthy, low fat food options so as minimise the body’s ability to replace the lost fat with new fat derived from a surplus of calories just floating around in your system after a nice high GI and fatty meal.
Your training sessions should be guided by calorie consumption. I recommend a minimum of 750 calories per session on a daily basis for a 6 day training week. I must reiterate that I recommend that as a minimum. The more calories burnt each session the better. Bottom line!!!
Please note that if you train fewer days in the week your calorie count per session needs to go up accordingly. Essentially I recommend a minimum of 4500 cal per week!!! Divide this figure by the number of times you train in the week to know how many calories to burn per session.
At this junction I would highly recommend investing in a good heart rate monitor to ensure you are getting the right information on your training sessions. I recommend Polar and Sunnto. You need this device to know how many calories you’re burning per session and should you not be meeting your targets you need to change your training regime.
The oil and carbohydrate content in the average Indian meal is extremely high. This must at all costs be limited, especially the fat and oils. You simply do not need that amount of oil to cook a meal. Deep fried, Stir Fried, Pan Fried, Boiled are all unhealthy ways to cook food in general. If you must cook these ways ensure you use no more than a table spoon of oil in each cooking device. Steam and grill your food as much as possible and please avoid alcohol and sugary drinks as much as possible.
If you must drink keep the total drink count below 7 per week and try to drink low calorie drinks like Red Wine, Whiskey or any other spirit that mixes well with water or soda.
Canned or boxed fruit juice is another beverage to be consumed in moderation. It has a surprisingly high sugar content due to artificial sweetening processes.
Essentially water is your best bet as a thirst quencher not to mention it helps in recovery after training and is great to flush impurities from the body.
Right, so heart rate orientated training, healthy cooking techniques, foods to avoid and misconceptions about training techniques all covered let’s look at the actual training.
You need to do medium weights with high repetitions with very little rest. This means super setting with reps of 15 and above. I usually aim for as much as 30!!! The aim is to keep your heart rate at about 65 to 70% of your max heart rate. (220 – your age = max heart rate). Super setting means moving from one exercise to the next with no rest until the super set is completed. This maintains a high heart rate and ensures that strength endurance is being challenged in your system.
I’d recommend alternating Strength Endurance training and Pure Endurance (in the form of cardio) throughout the week. E.g. Strength Monday/Wednesday/Friday and Cardio on Tuesday/Thursday/Saturday.
So, heart rate based training with strength and endurance as your corner stones and a healthy diet that limits high calorie meals through fat and carbohydrates is essential.
Remember that when you eat is as important as what you eat. 6 – 8 small meals throughout the day is far healthier than 3 big meals. Frequent small and healthy meals will ensure a much more steady energy flow into the body and thereby increase energy levels, alertness and most importantly increased metabolic rate. As your body will not be looking to conserve energy through the lean periods of the day where you are not eating.
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