Doctor insights on:
How To Combine Body Weight Training With Weight Training
Weight loss: 90% of weight loss is from dieting. 10% from exercise. Controlling caloric intake as well as limiting processed foods high in sugar will help reduce fat accumulation. To lose weight just through exercise (fat loss) requires burning 3500 calories to lose just one pound of fat. Strength training will increase muscle weight and reduce fat. Aerobics at low intensity will help burn fat. ...Read more
Yes: A good program incorporates both cardiovascular and weight lifting. ...Read more
Cardiovascular: For burning calories, increasing your basal metabolic rate, and increasing endurance, cardiovascular activity is the answer for weight loss. Resistance training can of course be combined with cardio, but does not burn as many calories, tends to increase lean muscle, and tone your appearance. Since muscle weights more than fat, you may actually experience an increase in weight with weight training. ...Read more
Plyometrics: If you are looking at combining cardio and weight training, you may want to consider plyometrics. A fast paced plyo program will keep heart rate up and utilizes body weight and potentially supplemental weight to build muscle mass. Just make sure that you are in good enough shape so as not to hurt yourself with the relatively high impact exercises. ...Read more
How much does regular intense physical activity contribute to weight gain? I practice with weights 3-4 times/week and wish to gain weight.
Cardio Mix: The best way to lose weight is cardio & a balanced diet. However, do not always do the same exercise or you will increase your risks for stress injuries. Mix things up w/ running, biking, swimming, or circuit training. Ultimately you need to burn more than you consume. Exercises such as crunches, planks, sit-ups, etc are good for toning the abdominal muscles, but cardio is best for weight loss. ...Read more
Will i gain weight by eating more protein? I want to consume 1g per pound (134) including weight training. How can I do so without gaining weight?
Not necessarily: You don't necessarily have to gain weight, if you eat more protein. Weight gain or loss is guided by total calories taken in verse total calories burned. To avoid weight gain when taking in more protein, you would either have to reduce other calories taken in or burn more calories. Beware of taking in too much protein, which is not great for your kidneys. Thank you. ...Read more
Yes, it can: Eat healthy high calorie foods. Eat 6 meals/day. Work on strength training to build your large muscle groups. Workout w heavier weights w fewer repetitions. Sleep at least 8 to 9 hrs/night. Hydrate well w water. Foods to help w healthy weight gain: almonds, cashews, pecans, sunflower seeds, flax seeds, walnuts, hummus, avocados, granola, trail mix, dried fruits, extra virgin olive oil, canola oil. ...Read more
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