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Previously Asked Questions
Can you explain to me what is right and wrong?
I don’t want to bulk up. I do want to tone and shape
my butt hips and thighs, but how do I do this? One
instructor will say, lift heavy less reps another will
say lift lighter/more reps. Some say women don’t get
bulky if they were to lift heavy. What is the right way?
At the moment I'm lifting 20 kilos on each side of the
smith machine, that is 40 kilos all up. Is this too much
or should I go heavier? Sue, Australia
It can be confusing with all the different theories, PLUS good
and bad information. But, here's the message I want all people
to understand. Each nutrition plan, cardio plan and resistance
training routine must be highly individualized. Programs must
be designed based upon short and long term goals, current
dietary likes and dislikes, the amount of desire for the
individual and genetics just for starters. So, take a good look
at your body, Sue. Are you muscular? When you put the 80
kilos on the Smith machine are you getting the desired results?
If yes, then stick with the plan. In my own case, I did the very
heavy routine to build mass. After hooking up with Richard,
he got me to look at the physique shape I desired. For me,
that meant giving up heavy squats and replacing them with
low weight/high rep lunges and step-ups. Trust me,I didn't
need to add another ounce of mass on my butt. And so, the
routine change.
I am working aerobically between 75-80% of my MHR.
With intensive cardio what % of MHR would this need
to be?
Jean T.
The percentage would depend on the type of cardio performed.
Intensive cardio focusing on strength elements, such as heavy
resistance on a stationary bike would have your heart rate around
85%. Intensive cardio that encompasses interval training will take
the heart rate up in the 90th percentile for short bursts, alternating
quickly to lower rates in the 75% range.
I am a 47 year old male who is diabetic and have started a
1 hour workout 4 or 5 times a week to try to tone up a bit.
What is a carb that will last without raising bs to high but
keep me from plunging to low with a fairly strenuous
workout. Any info would be most helpful.
Mark If cooked oatmeal, steel-cut oats and/or brown rice are on your
doctor's list of approved foods, you should find that these complex
carbohydrates would provide a good source of fuel for your workouts
without too much of a spike in your insulin levels. Please be sure to
check with your doctor before undergoing any kind of strenuous
workout as the severity of the diabetic condition play a large role
in the recommendations for intensity and duration.
Hi Diane,
I was thrilled to come across your article section on
BodyBuilders.com. I guess what catches my attention
are women over 40 that are bodybuilders. By the way,
you look great!
I'm 45 years old and have just recently started weight
training. My goal isn't just to be toned and firm, but to
build muscle. I been asking myself " Is it to late for me?”
I have started lifting 4 days a week. Two of those days
are with a trainer. I know that nutrition plays a big part
in order to reach my goal, so I have been learning as
much as I can in this area and applying it to my eating
habits. I noticed on your stats from the website,
one of your favorite supplements was Creatine. Can you
give me any guidance on this supplement from your
experience? Anything would be helpful. I am considering
supplementing with creatine and would very much like
your opinion. Thank You,
Pam Bechtold
Hi Pam,
I'm glad you are finding the information in our articles useful.
And yes, your physique goals can be attained, even after 40.
Creatine is a great supplement where most of the research and
press is very positive. You will find some news stories and
sketchy research that discusses young men collapsing after
using creatine, but further investigation usually reveal situations
of dehydration and/or previous heart disorders. Lots of
promising research is even coming out that discusses the
benefits of creatine for diabetics.
Without getting technical, creatine will expand your muscles,
allowing you to lift more weight and ultimately get stronger.
I felt invincible on creatine. Energized and strong. As a
female you must monitor the bloating carefully. While the
supplement companies state "no bloat," I've rarely found an
individual that does not have this experience. As a result,
time this supplement carefully and be prepared to gain.
Good luck and keep me posted on your progress.
Hello Ms. Fields,
I read your very interesting article on the web
and look forward to your website which is under
construction. I'm 38 years old and recently found
out I have Osteopenia. I do strength training and
cardio exercise, but I'm wondering if an elliptical
machine provides enough weight bearing exercise
to maintain or improve bone density. I have used
treadmills and walked or run in the past, but find
my knees give me fewer problems on the ellipticals.
What do you think?
Thank you so much for your time,
Beth Richie
Are you taking medication for the Osteopenia and/or has
your doctor advised you to keep the condition in check
through exercise?
You are on track with weight bearing exercise. Elliptical
machines will provide both weight bearing benefits, as
well as being kind to your knees. Another exercise, you
may want to try is on your treadmill. Set the incline and
climb the hill. Just don't hold on!
Also, have you tried yoga? I resisted for such a long time,
thinking I needed to sweat in order to reap a benefit, but
I was mistaken. Power yoga classes provide the opportunity
for many weight bearing poses that are easy on the joints.
Diane:
Another great article. However, I have a question.
You and Richard seem to suggest staying away from
squats and leg-presses because of the "square-ass"
problem. However, I was taught that squats are the
best all around lower body exercise for men and
women builders and should always be a part of
ones routine if the knees can support them. Was
this advice wrong? Marc
No, Marc. Squats are a great exercise for putting on mass.
And therein, lies the problem. When you decide to train
you must have a clear image of the physique desired. Do
you want leanness, muscle mass, size, shape or a combination
of elements? Set a goal, work towards the desired physique
and make adjustments to your resistance-training program
as necessary.
In my own case, I'm one of the few women that put on mass
quite easily. As a result, I found myself at a crossroad...continue
with the power lifting program that I love or switch to the light
weights to keep from adding more mass. While I love the ego
trip of lifting really heavy weights, I really don't want the look
of today's female bodybuilders. So, for me a total upheaval of
my lifting routine was required. I still leg press, but dropped
the weights (450 lbs for 6 reps to 120 lbs for 30 reps). I
eliminated squats and have replaced them with high rep lunges
in the Smith machine.
Richard and I want people to realize that yes, while heavy weights/
low reps is the most efficient means to putting on mass...........
that constant pounding comes at a price and may not ultimately
produce the look you so desire. As a result, you should design
your training program to meet your physique goals.
My wife and are both in very good shape, I'm 41 and my
wife is 38. We both have been active in weight training
and cardio conditioning since our high school days. I played
football in college, and my wife was a swimmer in college.
Three months ago my wife got her breasts enlarged from a
C cup to a D cup. Do you know of any reason she shouldn't
perform chest strength/conditioning exercises? She has the
ok from her doctor, but she is still a little leery.
Thank You,
Ken Peterson
Kenexa
Whether or not a woman can workout chest muscles after implant
surgery is dependant upon implant placement (over or under the
muscle) and the recommendations of her plastic surgeon.
Many surgeons are against heavy chest training for implants placed
under the pec muscle because the muscle will push down and out
on the implant, causing a condition called, "bottoming out." As a
result, many women that engage in heavy chest training opt for the
over placement. For more information on implants, have your wife
check out....
http://allaboutplasticsurgery.com/myforums/start/login.php?page=
register&action=&msg=&mid=&webtag=baforum
Congratulations to both you and your wife for continuing the fitness lifestyle.
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