Health & Fitness FAQs
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- Are carbs bad for me?
Although certain diets (ex. The Atkins Diet) have put on emphasis on removing all carbs, it isn’t because carbs are bad. The right kind of carbs are a good thing. Unfortunately, the carbs to avoid are the most common. Refined sugar, which is found in white flour products and in sugar sweetening should be avoided. A good diet will include a good mix of unrefined carbs (ex. wheat flour, brown rice) as well as protein and even fat. (As a general rule, keep away from any deep-fried fats.)
- How much protein should I be eating?
Muscles are built from protein. Unlike fat cells for fat and muscle or liver for glucose (the type of sugar stored in the body), there is no place in the body to store protein. We need to consume enough protein to allow our muscles to be healthy and perform work.
Therefore, it’s necessary to eat proteins from both animal and plant or vegetable sources everyday. The RDA recommends about 1 g of protein for about every 2 pounds of a person’s bodyweight.
- Will I get big bulky muscles from lifting weights?
If you want to!
But if you don’t want to, you won’t. To prevent getingt bulky muscles from lifting weights, keep your repetitions high. Try to reach muscle failure – where you can’t do even one more repetition – on the 10th, 12th or even 15th repetition.
And if you’re trying for big muscles, try to reach muscle failure on a lower repetition, maybe the 4th, 6th or 8th. If you’re just starting out, always shoot for failure between the 8th and 12th repetition.
- How much weight can I expect to lose from exercise?
Exactly 6 pounds. (Just kidding.)
Everybody has a different body, so results will always differ. Ultimately your weight is a mixture of genes, diet and exercise. Since it’s not possible to change your genes, if you want to lose (or gain) weight, you must change what you eat and how much you work out. And just because the big reunion is coming up and you don’t eat and workout three times a day, don’t expect a healthy body to be a simple trick.
Results only come from SMART choices! That means eating to fuel your body and working out to activate your muscles (which burn those excess calories found in the fat on your body). So cut down on the fat and white sugar in your diet, and start working out the right way, with a balance of weight training and cardiovascular exercise.
The Scott County Family Y has a trainer ready to get you started today!
- Should I be taking supplements?
Supplements are not necessary. They can also be dangerous. Most important is a smart, healthy diet and a balanced fitness regiment. Shortcuts always cause problems.
If you feel supplements are vital to your goals, speak with a trainer or your doctor to make sure what you’re taking is healthy.
- How do I lose bodyfat in my (Fill in the blank with your trouble spot)?
There’s just no way to control where on your body the fat gets stored. Luckily, you can control what muscles in your body get worked out. Speak with a trainer to find out the best exercises for your trouble spots. This will lead to increased muscle toning, but if you really want the weight off, you’ll have to change your fitness lifestyle by working out smarter and eating better.
- How many repetitions should I do on the machines?
We recommend between 8 and 12 repetitions, but a good trainer realizes that those are just guidelines, not rules. The goal of a good exercise is to reach failure. You should try to reach failure between the 8th and 12th rep.
- How many minutes should I do on the cardio machines?
Try to go for 30 minutes. If not on one machine, than on a combination of machines. Remember, everyone is different, but for good results, you should put in at least 30 minutes. Meet with a trainer to figure out specific goals like your heart rate.
- How many days a week should I be exercising?
Shoot for 3 to 5 times a week. But remember, everyone is different. And one day a week is better than none. If you’re looking for results, then get into a routine. Make your trips to the Y a part of your identity. If you want to be lean and in shape, it has to be a part of your character. The habits you choose will determine who you are and how you look.
- Will I look foolish if I can't lift a lot of weight?
No way. In fact, you’ll look smart. When lifting, the greater the weight, the more impact on your joints, ligaments and tendons. The most important thing is to get in there and get it done! Remember, you’re shooting for a lifestyle change, which can takes months to see. Don’t rush to put your exercise level at a number. Measure you’re progress from the inside out. Give it a month, or two, and you will FEEL the results!
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