Archive for September, 2005

Does the sauna/steam room have the same effects as a cardio workout?

Thursday, September 8th, 2005

Question:

Hi Marc

I remember reading somehwhere that using the sauna and/or steam room has the same effect as a cardio workout, i can see how this might work as they certainly raise your heart rate, is there any truth in this and if so, to what degree ?

Thanks

Joe
P.S. your podcast is excellent, i’ve got some very good advice over the last few months, keep it up.

Answer:

Joe,

While I can see your metabolism and heart rate being boosted by using the sauna or steam room, it simply does not have the same cardiovascular benefits or the same fat burning effects that a HIIT style cardio workout would have.

Bottom line, there are health benefits to both and some may even overlap but a cardio workout is vastly different from using the sauna or steam room. You will not simulate the effects by sitting in a warm/hot location.

A combination of both would be ideal. One for the cardio benefits and the other for the relaxing and cleansing effects.

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How does insulin affect protein absorption?

Wednesday, September 7th, 2005

Question:

Hi Marc,

I wouldn’t say that I am a bodybuilder or even a workout-a-holic. I have drifted in and out of the gym for many years and have a reasonable understanding of what is required to gain results. My biggest challenge is applying what I know.

My question is about protein intake and insulin release.

I have found a protein shake that tastes really good it is none flavored protein with a small amount of instant ice tea. I know that the ice tea is empty calories and is not the best thing for me, but it really tastes good.

I do recommend it.

What I am wondering is two fold:

I know I am supposed to have a mix of complex carbs and protein post workout, but is the complex carbs from the sugar in the Ice Tea actually what I am looking for in terms of complex carbs?

What about the insulin release that takes place from the sugars in the ice tea? Is this release good for me?

How does it affect the efficiency of the protein absorption?

Will the increased insulin release affect the fat storage mechanism in my blood?

Would you recommend any improvements or modifications?

I appreciate the time you take to create your podcast. Well done and please keep it up.

Regards,
R.E. Aron

Answer:

I’m going to let you listen to the answer to find out! :-)

P.S. There is a PayPal donate button on the left side of this blog. While I’d like to continue to keep these podcasts going, I’ve found that the bandwidth is costing a bit much. If you enjoy these, please help support this effort. Any donation in any amount is appreciated.

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What are the best foods to eat before and after a workout?

Tuesday, September 6th, 2005

Question:

What are the best types of foods to eat before or after muscle building workouts and Cardio workouts, and what are the best times to eat them? What about multivitamins?

Answer:

Multivitamins are a given. You should take them daily according to the directions. There’s plenty of choices out thee (Trader Joes’s, Costco, Supplements101) but whatever you decide to do, multivitamins are a good idea period.

But I’m getting ahead of myself, let’s back track to the original question. What foods or what should you eat before and after a workout?

Let’s get down to brass tacks…

A good meal is a lean protein, a complex carb and a fiberous carb or healthy fat. This same foundation can be applied to pre and post-workout meals.

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How do I get rid of the man boobs?

Tuesday, September 6th, 2005

Question:

I don’t know how to say this politly so I’m just going to come out with it… What’s the best way to get rid of man tits?

Answer:

Please understand this is a question that gets asked quite a lot, so there’s no need to be shy about it. You’d be astounded as how many times this question appears on message forums, my Inbox and so many of the fitness books… with that …

What’s the best way to get rid of man boobs?

First, man boobs are nothing more then fatty tissue on a man that is stored in the pectoral region. And with any fatty tissue, the best way to get rid of it is to lose overall body fat. Forget about specific exercises and spot reduction…

Just lower your body fat in general and the fat will be burnt off from your body reducing the area.

Second, there are cases where hormones (estrogen) is too high in males. This can lead to the man boobs issue as well. In this case, if you are lean but cannot seem to get rid of that fatty tissue, it may be a hormonal issue. This is something you’d want to consult a physician on as they can look into it more deeply and perscribe some medications that will help eliminate the problem if it’s linked to hormonal issues.

Third, sometimes you are lean, you have excess skin or the body fat has been reduced but the area will not go away. Surgery is another option. One I don’t recommend unless you have no other alternative.

Needless to say,…

Man boobs are not an uncommon problem. On the other hand, it’s embarassing to many. To reduce this problem you simply need to lose overall body fat. 99% of the problem lies in this area.

If you are wondering what constitutes good nutrition, exercise and cardio then I would recommend if you’ve found this blog helpful, you should check out the Beginner’s Guide to Fitness and Bodybuilding. These issues are covered in the question and answer style format.

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How long should I rest between sets?

Thursday, September 1st, 2005

Question:

I don’t remeber, I think it was a menshealth magazine but I heard that between reps you should wait exacly 3 minutes before you start lifting again, it had something to do with getiting oxygen to your muscule. Is this true because I’ve heard of some workouts where you are just supposed to wait 30 seconds.

Thanks,

Tomas

Answer:

There are no absolutes. Depending on the program, your goals and how you want to vary the intensity, you can do either. Some programs are geared for raw strength where you will lift heavy weights. In which case you will have to wait nearly 3 minutes or more in order to do another set.

Some programs are not weight dependent and will have you up the intensity by lowering the rest periods to make it harder. You will also get some nice endurance benefits from this.

There’s no right or wrong to this answer. It just depends on what you like, your goals and how you want to change things up.

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What exactly is the nutrional benefit of Fish Oil?

Thursday, September 1st, 2005

Question:

What exactly is the nutrional benefit of Fish Oil? I know that it is labelled a ‘good fat.’ But how does it help in weight training programs. Thanks ahead for the advice.

Thanks,

Lee

Answer:

Omega 3′s are a polyunsatured fat that can be found in such sources like fish and nuts. You will find this Omega-3 in Salmon, coconuts, peanut butter and other fish. There are many health benefits to this particualr supplement. Here’s just a few:

  • Increases growth hormone levels (promotes muscle growth)
  • Reduced blood clotting
  • Heart protection
  • Dilates blood vessels
  • Reduced blood pressure
  • Suppresses inflammation
  • Relieves depression

One benefit that isn’t listed here is that taking in an essential fatty acid can actually increase your metabolism. That’s right. Taking a fat pill can actually help you to lose weight.

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