Hi Everyone!
This week we’re going to look a bit more at why you should life weights. This article created a bit of a stir, as I thought it might. Hopefully I’ll be able to clear this concept up. I’ve already tried to clarify a few points on my blog as well. For those who’ve missed the string, here is the original article:
http://www.beachbody.com/product/newsletters/310.doHere are two blog posts. The first is about “cardio”; the second about weight training:
http://steve-edwards.blogspot.com/2008/06/cardio.htmlhttp://steve-edwards.blogspot.com/2008/06/good-old-fash...weight-training.htmlNow let’s get to your questions.
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Is there a place I can get a listing of all the newsletters previously published?
Thanks
Greg ll
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Sure thing, Greg. On the Beachbody site we catalog everything here:
http://www.beachbody.com/category/newsletters.doMy own site has them as well in a format that is easier to peruse. Unfortunately, we changed servers so I’ve yet to update all of the links. Soon enough you’ll be able to scroll through everything, alphabetized by year:
http://www.steveedwardsonline.com/fitness_articles.shtml===================================
Which one of your programs would be a good strength training for someone who has not been doing any exercise, 43 years old, and 40 lbs overweight?
Susan
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I tried to put this week’s questions in an order that would make the most sense as you read the answers. This one is a simple, so I thought we should begin with it.
Almost any of our programs would be good, except the advanced ones. So DON’T start with P90X, Master Series, Slim Series, etc. Power 90 and Slim in 6 are the most basic but Yoga Booty Ballet, Project You, Turbo Jam or Hip Hop Abs would all be appropriate. Since nothing matters as much as motivation I would suggest looking through each one and choosing the one that you FEEL best about. If it sounds fun then it’s probably the best one to start with. All will work, provided that you do the work.
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What is the weight of muscle vs. fat? I have been working out for over a year now and would like to know how close I have come to my goal in weight and fitness.
Thank you,
Judy Baker
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Since the density of muscle and fat vary per individual there is no exact answer but two to three times is a standard answer. What this means is that if you held a pound of muscle and a pound of fat in each hand, the fat would be two to three times larger. Sound like a lot? It is. Now picture how this could change the way you look.
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Good morning -.
My question is related to this part of the article:
The metabolic process
"This is, at its most basic, the speed……….. It is similar to having a spare tire sitting inside of you. It adds weight and slows you down but does nothing helpful for your metabolism. This means that the most effective way to burn body fat is to add muscle to your frame because it burns fat around the clock."
But if you add muscle in place of your fat you are going to be huge.
For example my waist is 36" because of fat I use to have a 32" waist and I want that back, so if I put muscle in place of my fat I will keep the 36", is this correct?
Thank you
Ana
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Not at all.
First, you store fat in different places than you store muscle, so as one grows and one atrophies you change your shape. Second, as you add muscle your metabolic rate increases because muscle takes more energy to maintain than fat does. So all things staying the same as you add muscle you will lose fat unless you increase the number of calories you eat enough so that you have enough left over to be stored in your adipose (fat) tissue.
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Good Morning,
I have a question about weight training and belly fat. My husband has been doing weight training and cardio religiously. Though his belly is not flabby it does seem quite large and solid. Is this just the process or should he be focusing on other types of exercise? His cardio is the treadmill and bike.
Thanks for any help you can give, I know fat around the belly is dangerous and I am very concerned.
Sincerely,
Cynthia Turner
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There is more to exercise than exercise alone. You have a few things going on here.
First, he’s eating too many calories or his stomach would get smaller. The waist is a common place for men to store fat and the simple answer is that he’s eating too much. It doesn’t matter how much exercise you do if you over eat.
Next, his training sounds decent—since you say he’s solid—but random. And in random I could mean that it’s always the same because random means working out without a plan. He would benefit a lot more from a periodizational exercise program that targets performance in certain areas and then moves into a different modality. All Beachbody programs—to a degree—do this (I mean, I help design them so they’d better).
Essentially, if you do the same thing in the same way daily it affects you less and less. This is why we design exercise programs and not just workouts. You should continually change what you do for exercise, and if you have a plan than it’s all the more effective.
This article explains a bit about this concept. It’s about P90X but could be any effective program:
http://www.beachbody.com/product/newsletters/283.do=============================
Hi,
My name is Diane , I’m 47 years old with 3 children , 5’2” and I weight 125 pounds my problems is all in my belly , I understand that weight training help you lose fat but what kind of weight training should I be doing to lose fat around the belly or waist? Can you help?
A waistline in waiting
Diane
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We all have a “problem” area where we hold onto most of our excess fat. Hips, thighs, and belly are the most common. Unfortunately, training these areas specifically won’t help. The best way to reduce you body fat is to train your entire body and eat well. As it transforms this will be the last area to let go, but it will let go. You just need to hang in there.
In your case I would begin with any weight training program and just make sure that you follow the principles in the above article. If you progressively overload your workouts and your strength progresses, you will lose that belly just so long as you diet is in line.
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Hi,
I have started using the P90X DVD's but still need to lose 15 lbs. (Or lose inches...) Does the "Lean" option of workouts really still allow for weight loss. Is there enough cardio? I am used to running 5 miles or doing 55 minutes of a spinning class. Should I add more cardio on top of the hour long workouts? (although I wouldn't have time)
K.Riggs
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I like this question a lot and have answered it in the two blog posts above (mainly the cardio post). You don’t need more “cardio”. What you need is a more targeted workout program that will force your body to adapt and change. If you do P90X HARD this will happen. But you’re going to need to get out of your comfort zone and push. “Cardio” people tend to enjoy slow steady exercise and this is precisely what leads them into a rut. To make changes your body needs intensity. In the X you max your heart rate over and over in each workout. This is how you’re going to break your plateau.
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This recipe may not be low fat or low sugar enough for all y'all, but we like it.. (we won't eat the grocery store BBQ sauces any more)
Southern Style BBQ Sauce
1 1/2 cups apple cider vinegar
1/3 cup Worcestershire
2 Tbl butter, melted
1/2 cup catsup
1 Tbl each: paprika, brown sugar, chili powder
1/2 tsp garlic powder (or 1 clove fresh garlic)
1 tsp powdered mustard, black pepper (I don't use this)
MIx it all up over med heat. Cool to room Temp. Last 3 to 4 weeks in the fridge.
Cathy
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As far as BBQ sauce goes that is a fine recipe indeed. Enjoy your summer!
And if you need a feel good movie to go along with you dinner, check out New York Doll. This is a bizarre and wonderful story about a rock musician’s life. It could have been so depressing but ends up making you feel great about life and hopefully, no matter what your current situation. Enjoy.
We just passed the solstice. Don’t forget to get outside and enjoy nature.
Until next time, train smart!
Steve
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