Answers to Jennifer May's FAQ

Okay, so let me first say that I am not a professional offering expert advice. I am a slightly experienced woman who just wants to know the most effective and efficient methods of building a healthy and fit body. Having been a personal trainer, fitness class instructor and small gym owner, I am aware that at any given time there are several different perspectives and opinions regarding every aspect of health and fitness. And over time those opinions change according to experience and research. It is actually very frustrating. I just want to know exactly what to do to get the results I want, but it is not that simple; our bodies are too unique and complex.

I have been doing a lot of reading lately to answer several questions I have regarding the various training and nutrition theories out there. I thought I would list the questions I have had and the conclusions I have reached, so that maybe some of you might find a tidbit that will be helpful for you. Keep in mind that all conclusions are based on the needs of a very overweight, nearly forty-year-old woman who wants to become very fit and healthy without being miserable along the way. I am not an athlete, a runner, or a bodybuilder, but I do want to lose a lot of fat and build muscle to create a strong feminine shape. 

I started to outline the reasoning and research behind each conclusion I have drawn, but it got to be too long and complicated. If you would like to learn more or see the information for yourself, I encourage you to do your own research online and draw your own conclusions. Also, I am happy to visit with any of you at any time about what I have learned. So, here it goes:

                                                    

How much cardio should I do and what type?

--Keep cardio sessions under 60 minutes on days with no strength training.

--Keep cardio sessions under 30 minutes on strength training days.

--Cardio can be done up to 6 days per week, taking at least 1 day completely off of all exercise.

--When possible, stay with one form of exercise (bike, elliptical, etc.) throughout each session.

--The jury is still out over whether steady state or interval training is better for burning fat. Interval training burns more fat per minute, and may create more of an after-burn effect, but the workout duration and frequency is limited by intensity and there is an increased risk for overtraining and injury.

How much strength training should I do and what type?

--Strength training should be done 3-5 times per week.

--The body should be divided into 2-3 muscle groups.

--No muscle group should be trained 2 days in a row.

--Each muscle group should be trained 1-2 times per week.

--Each workout should consist of 5-7 exercises involving large muscle groups.

--The most effective strength training for fat burning is 3 sets of 12-15 reps, performed in supersets.

How should I schedule my cardio and strength workouts?

--As far as “time of day” is concerned, the best workout schedule is the one that works for you.  Everyone is different. A “morning person” should work out in the morning, an “evening person” should work out in the evening, and the person who has one hour open at 3pm should work out at 3pm. A workout should be done when you have the time and energy.

--The ideal schedule for both fat loss and strength gain is to do the cardio and strength workouts on opposite days, but there aren’t enough days in the week to do it this way and still get in the optimal amount of training. One solution is to extend the workout week. A workout week can be longer than a calendar week; it could be nine days…four strength staggered with four cardio and ending with one rest day, for example.

--The second most ideal schedule is to split the workouts within the same day; do cardio in the morning and strength in the evening.

It is okay to do both cardio and strength in the same workout session. The ideal schedule in this case depends on goals. If the primary goal is to lose weight, do cardio first. If the primary goal is to build muscle, do strength first.

--Some advocate that the ideal workout is HIIT (High Intensity Interval Training), where strength exercises targeting large muscle groups are intermixed with short bursts of high intensity cardio sessions. Others argue that, while this is indeed an incredible workout, it is not sustainable over the long-term. It cannot be done more than 2-3 times per week without fatigue and/or injury as a result of over-training. This is true of even the most conditioned athletes. It is, though, a good short-term option to improve conditioning and drop quick pounds.

What is the most ideal eating schedule?

--The ideal schedule includes three small meals each day, as well as 2-3 snacks. Eating this frequently requires portion control for weight loss.

--The best diet is a well-rounded healthy one, including lean meats, fruits, vegetables, whole grains, and lots of water. Restricting carbs will reduce energy needed to fuel workouts and cause increased risk for fatigue and injury.

--A snack should always be eaten 20-30 minutes before a workout to maximize strength and energy and preserve muscle, providing a more effective workout.

So, there you have it. These are the guidelines I will be following for my health and fitness. The most important thing I learned in my reading is that every person is different, and the best diet and exercise program is the one that works for you!