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Justin Leonard: It depends. What is your goal? If you're trying to build muscle, yes, you're doing way too much cardiovascular activity. Remember that you cannot build muscle while in the fat burning or cardio zone. If your goal is to build muscle, once a week for 30 minutes to an hour is more ideal. Layer Of Fat On Abs Question: I play basketball at the collegiate level so I workout everyday because of practice. I am in good shape and fairly muscular. I feel that I work my abs enough to see them. I also feel that I have a layer of fat that is covering my abs. What can I do to get rid of that layer of fat so my abs will show? Justin Leonard: Definitely focus on the diet section of our sister site. It's the diet that will be the biggest contributor to fat loss. Be sure to visit the following URL: Spot Reduction Question: How can I lose inches around the waste without losing weight all around. I'm 115 and I just wanna lose a few inches and tighten up. Should I use the abtronic or ab energizer? Justin Leonard: Impossible. Scientific studies prove that bodyfat is lost throughout the entire body, not just in one spot. The AbTronic and the Ab Energizer both get mixed reviews (mostly positive). We don't advocate these products. Instead we advocate what we know works . . . diet modification and exercise. Crunches Question: Hi. I wanted to comment about my abs. I normally do about 100 crunches every other day but sometimes it feels like it gets firmer but I don't see any change. Also when I stop doing my crunches for a while and then do them again I feel the muscle pain a little the next day after that continuing the ab workout for a few days I never feel anything any more. What do you think I should do? Maybe I am repeating [my workouts] too much and my body got used to it? Should I do more than just 100? Let me know, thanks. Justin Leonard: This is perfectly normal. What happens is your body builds up a tolerance the more frequently you do sit-ups. The more days you have off in between ab workouts, the more pain you'll feel. 100 sit-ups? Instead consider doing about 4 sets of crunches with your legs elevated. This takes the upper leg muscles (hip flexors) out of the movement and gives you a chance to recover in between sets. Consider starting with a repetition range of 25 - 40 crunches per set. Exercise On Full Or Empty Stomach? Question: Is it better to exercise on a full or empty stomach? Depending on your answer then which is best carbs or protein? Justin Leonard: Consider exercising with little in the stomach. It is also possible for some people to workout with nothing in the stomach. If you eat too much, your workout performance will suffer because of the amount of energy your body needs to break food down into blood sugar.
C-section Loose Skin Question: I have loose skin around my ab area after 2 c-sections (last one 10 years ago). Can this program really help me? Justin Leonard: It will help to burn fat, but it will not help to eliminate loose skin. Beware of programs that say they can! The loose skin does not consist of fat. It can only be surgically removed. Xenadrine EFX Question: I have a female friend who is 23 years old and weighs no more than 105 lbs. She has started taking Xenadrine EFX and stopped eating. I have tried to explain to her that this is a bad idea, but she won't listen. Are there any medical concerns that she should worry about? As a sidenote, she probably only has about 1 or 2% body fat. Justin Leonard: I can't emphasize enough how EXTREMELY DANGEROUS this is. The first problem she will run into will probably be a burned stomach lining (ulcer). Too many fat burners with little or no foods will begin to build a very nasty and destructive acid which can literally begin to eat the lining in the stomach. This can cause excessive diarrhea or vomiting in a very short amount of time. If it continues, internal bleeding can occur which can obviously lead to infection, dehydration, and a countless number of related illnesses. Family Fitness Consultant Question: I read your article and I am very interested in building my body. I am 5'10'' and weight ~115lbs. I am skinny, but I workout all the time. I have noticed my flaws and am taking a new course of action. I recently got a suggestion from my uncle. He said that when he was young he would mix four eggs with a glass of milk every morning and workout. I understand how this may help, but is that really a good way to go about building muscle? Another question I have is: What time length should I allow to start working out after I eat. I have no intention on being "HUGE" but I would like to be above average. Please can you help me? Justin Leonard: Whatever you do, DO NOT take your uncle's advice. That was cool in the old days, but nutrition science has vastly improved since. The body actually processes boiled or cooked eggs better. When the eggs are boiled or cooked, the proteins in the eggs become denatured. The denaturing of these proteins actually helps with absorption in the human body. It's also a good idea to cook the eggs to prevent getting salmonella. Consider a whey protein supplement instead. Wing Exercises Question: Hi. I recently started working out, and would like to know what exercise would be best to target my wings. I would like to lose the fat, and to tone up. I don't want to build muscle. Thank you for your time. Justin Leonard: A variety of wing (a.k.a. back, latisimus, or lats) exercises works best. Specifically, the lat pulldown is probably the safest, easiest, and most convenient back exercise. You WILL build muscle and burn fat if you start working out. This is actually what happens when you "lose the fat and tone up." If it's bulky bodybuilder muscles you don't want, don't worry, it takes years of precision training and nutrition [for most people] to get that way. Need Flat Abs Question: Since January I have lost 100lbs and have another 42 to go but I want to get rid of my stomach. I walk 6 miles everyday and work on toning during the week. What can I do to get rid of my stomach and develop those abs? Justin Leonard: Because of the amount of weight you lost in such a short amount of time, you will more than likely have excess skin. It's not necessarily fat. If you have another 42 pounds to go, you're still a way's out. For adult males, the bodyfat levels must be close to 12% (give or take) before you can see the formation of abdominal muscles. Please Help! Question: Firstly, your information is great. You are helping lots of people, thank you for the great job you do. My friend is a 50 year old male who plays racquetball hard for 7 months out of the year (winter in Alaska). He believes he needs to sweat lots to loose weight (he also needs to watch his blood pressure) and he only has a Slim Fast shake for a meal afterwards. I'm concerned he is straining his heart, what do you think and could you suggest a better program for him? Thank you. Justin Leonard: The sweating theory is a myth and is not required for weight loss. A Slim Fast shake or similar meal replacement drink after a workout is ideal. It may be even better than a meal. So far, nothing you mentioned should be of concern. What I'd need to know to be more accurate are his eating habits. Biceps & Triceps Question: Mr. Leonard, is it recommended to exercise both the biceps and triceps during the same workout session? Or will it be better to exercise them on separate days and why? Thank you in advance for your input. Justin Leonard: If you're already training both on the same day and are seeing results, keep doing it. But I normally advocate working muscles that accentuate each other. Examples are chest and triceps, biceps and back, etc. When you train a large upper body part, the secondary use muscles are mainly going to be either the biceps or the triceps [and sometimes shoulders]. You could also incorporate both techniques: spend a few weeks training the biceps and triceps together, and a few weeks training them on separate days, either by themselves or with other body parts. All-in-1 Supplements Question: I would like a supplement that has everything in it to gain muscle-protein, creatine, branch chain amino acids, andro etc. Is there a supplement that is loaded like this? Thanks. Justin Leonard: You don't want a "combo" supplement. The main reason is because some should be taken at different times for best results. For example, some work best when taken before bed. Some work best after you workout. It's best to consider a separate whey protein, creatine, and L-glutamine supplement. Atkins Diet Article, No Proof? Question: I note that you offer absolutely no evidence to support your claims about the Atkins diet. Why? Because there is no scientific evidence to support your claims. Justin Leonard: Occasionally, I receive emails from pro-Atkins supporters who disagree with my increasingly popular Atkins Diet article. Most are sent anonymously.
Absolutely no sources were needed to form an opinion about the Atkins Diet. I say in my article that the Atkins Diet is "extremely effective" but it is bad. Before I published Atkins Diet: Hidden Dangers, I received literally hundreds of emails from people who suffered from each symptom mentioned in the article. Several of the victims had to be medically treated. From experience and dealings with thousands of athletes worldwide, I have a perfectly accurate understanding of how various fad-like diets effect physical performance. Many of the Atkins Diet drawbacks are supported at the following URLs:
Fitness Infomercial Review
http://www.fitnessinfomercialreview.com/reviews/atkinsanswer
American Heart Association
http://216.185.112.5/presenter.jhtml?identifier=11234
American Dietetic Association
Layer Of Fat Covering Abs Question: I play basketball at the collegiate level so I workout everyday because of practice. I am in good shape and fairly muscular. I feel that I work my abs enough to see them. I also feel that I have a layer of fat that is covering my abs. What can I do to get rid of that layer of fat so my abs will show? Justin Leonard: It's nutrition that should be your main focus, then total body training, then ab training. As an athlete, what you have to be cautious of is overtraining or dieting in such a way that can adversely effect your physical performance. Consider our sister site for more in-depth information on abdominal training: |
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Too Much Cardio?