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Justin Leonard: The working heart rate is the speed your heart reaches and averages to do whatever you need to do.
The resting heart rate is the speed at which your heart beats when you're just sitting or going about your daily activities.
Your target heart rate is a specific limit at which you should try to ultimately or constantly keep your heart rate at to meet better your cardiovascular level of fitness. Get Big, Keep The Six-pack Question: How do you get big muscles and still have a six-pack if you have to eat a lot to get big and then diet to get the six-pack? How can you get both? Justin Leonard: It's best to do either one or the other. You won't get a six-pack by eating big meals. The stomach must shrink in order to get the desired look. Once you see how the body responds to different dieting techniques, you'll begin to see the balance.
What I mean by balance is the point where you know exactly what will cause you to gain or lose weight. From there, you should be able to see what you can get away with dieting wise. For example, the size of the meal, what to eat, etc. You'll be better off focusing on one mission.
How Many Calories To Lose A Pound? Question: How many calories do you have to burn before you lose a pound? Justin Leonard: It takes approximately 500 "less" calories a day per week to lose a pound. For example, if your body type only requires 2,000 calories per day, then 1,500 a day (3,500 per week) would put you in weight loss mode. It's also important to note that this formula does not work in all cases. Need Help With Abs Fast! Question: My problem is that I don't seem to find the correct way to get a washboard stomach. I've tried the abs exercises that fitness guru Denise Austin recommends, but to no avail. NOTHING SEEMS TO WORK! Also, I'm trying to lose weight throughout my whole body (approx. 20 pounds). I would like to know what kind of cardio exercises I can do, and for how long? Also, is eating one big meal a day, like a lot of rice, beans, and meat healthy or damaging for those who want to get a six-pack? Justin Leonard: Ab-specific exercises do very little to define the abs. There is no way Denise Austin can be a true fitness guru because if she was, she wouldn't advocate exercise for abs. The diet is the key to abdominal visibility.
Second to diet modification, the best technique to use is cardiovascular exercise (walking or riding a stationary bike). The goal is to build up the duration to approximately 20 - 30 minutes, or more if desired. One big meal a day is bad. Several small meals works, even though your caloric intake may exceed that of the one big meal. Be sure to check out our sister site for more in-depth information on abs:
Results, How Long? Question: By following the tips and steps on your site, about how long would it take for me to notice some results? Justin Leonard: There is no sure way to gauge this. Much of it depends on how consistent you are, how effective your plan is, and if it's the right one for your body type. If you've noticed, I never make "results guarantees" on anything I write or sell. This is because every single person is different.
What I can say is that if your plan is working, you should notice results within 2 weeks. They may not be drastic, but you should notice something. Weight Loss Shortcuts Question: I have a girlfriend who has gained a couple of pounds over the past month. She works out regularly, but the excess weight isn't budging. She eats fairly healthy, but frequently indulges in sweets. She wants to shed the pounds without going on a radical bodybuilding type program (i.e. 5 - 6 meals per day, lower carbs at night, etc). What do you suggest? Justin Leonard: I'm not going to tell you she can do other than that which you already seem to know, although she may be able to do less and see results. For example, she may not need 5 - 6 meals per day. Three small meals and a snack might do the trick.
Keeping calories, especially carbohydrates, low at night must become a habit or the plan can go terribly wrong. If she can eat most of the not so good foods before 11:00am and have the discipline to avoid them at night, she may be in luck. Total Gym Question: What do you think about the Total Gym with Chuck Norris? Justin Leonard: You can find out about the latest infomercial products and what my opinion of each are at the following URL: Health & Fitness Question: What's the difference between fitness and health? Justin Leonard: In my opinion these two are very similar, although "health" seems to deal more with the medical aspect of life, and "fitness" is maintaining your health through physical activity. Women And Decline Bench Presses Question: Do you think women should include decline press in their chest workout? It's my understanding that declines target the lower chest which I would think might give us some "lift" but some of the trainers at our gym said it will give us a look that is "not feminine." What do you think? Justin Leonard: The trainers at your gym are somewhat correct. It sounds as if they're thinking along the lines of competitive bodybuilding. In this case, the upper breast becomes extremely hard, striated, and defined, where the lower breast pops out (like an implant).
Most women don't have to worry about ever looking like this since they'll never go on an extreme diet and have bodyfat levels low enough to see this condition. Liquid Creatine Question: I wonder what you think of the new liquid creatine? It seems it would be less expensive and easier to use with travel. Justin Leonard: I like the concept of liquid creatine. It's definitely more convenient for traveling purposes. It may be less expensive because you're getting less. This may or may not be true. Ultimately you will get the same results from liquid creatine as you would from powdered creatine. Be sure to look at your cost per quantity. Eating Late Question: What is the latest a person should eat? 8 or 9? Justin Leonard: It depends. If you're trying to lose weight, then stop whenever you become inactive. This is usually around 7:00 - 8:00pm for most people. If you're trying to gain weight, it doesn't matter when you stop eating. Super Slow Training Question: What's your opinion on "Super Slow" weight training? Is it effective? Justin Leonard: It works! In fact, "any" type of resistance training will work. Need To Add Size Question: I'm 5'10, 150. I'm looking to get bigger. I want to bulk up. I'm pretty skinny. I've been reading up and finding a lot about how I should up my protein intake. Can u suggest a supplement with a good protein to carb ratio? Like with a protein count of 50g or above preferably? Or whatever you feel is the best for my situation? Justin Leonard: Sometimes additional protein is needed and sometimes it is not. You don't need 50g of protein per serving. Your body will only utilize maybe half that amount. Consider my choice for protein: Prolab's Whey Protein or Designer Protein by Next Nutrition. You could also go with a meal replacement that's high in protein and carbs such as Myoplex, Labrada, or Met-Rx. 3 Problem Areas Question: I have been going to the gym regularly and I do a pretty good job of working all muscles. I don't have a lot of equipment available to me but I was wondering if you could give me some tips on three areas. One is defining my arms. I just cant seem to get the definition I want in my biceps area. Also my lower back. And last is the inner part of my legs. I have very nice slender legs with a fair amount of muscle, but the inner thighs I notice have gotten some meat on them and I don't really know what to do to get them in shape. I would appreciate your input. Justin Leonard: Try not to focus on "exercise" to target these areas. Instead, look to the diet for the solution. Yes, your second main concern should be exercise, but it should be cardiovascular exercise. Lastly, target weight training should come into play. You can learn more from the following URL: Why Eat More? Question: Why is eating a lot of small meals a day better than eating a couple of big ones? Justin Leonard: Your stomach will shrink as a result of eating several small meals per day. It also helps to speed up the metabolism because each meal represents a constant flow of energy. Big meals will cause your stomach muscles to elongate making your stomach appear fat. |
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Heart Rate Questions