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FREQUENTLY
ASKED QUESTIONS:
Q: What should I do if my shoulder always hurts after a
chest or deltoid workout?
A: First, try icing the area immediately after your workout.
Do this for 20 minutes, as often as you can, the first 48
hours following the strain. If ice therapy is not enough,
see an orthopedic doctor who can evaluate the problem and
provide you with appropriate rehabilitation exercises.
Q: How many grams of protein should I have each day if I
just want to build more muscle mass?
A: If your goal is to increase your body composition’s muscle
weight, then you should consume 1.5 – 2 grams of protein
per kilogram of body weight every day. Your training should
remain constant and steady in order to keep a balanced weight.
The following example will help you determine your protein
requirements for maintenance for a 135-lb individual: 135
divided by 2.2 = 61 kilograms x 2 grams = 122 grams of protein
(or 488 calories per day from protein). It is also advised,
as a general rule, that you take in 50– 55% of your calories
from carbohydrates and 25– 30% of your calories from fat
(good fats/unsaturated).
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Q: Why can't I stay motivated with my workouts and good eating regimen long
enough to lose weight and get in shape? I have trouble getting to the gym
and there isn't enough time to exercise! What do I do?
A: Maybe because the answer is you don't have a "map" of where you want to
go, based on where your start point is of right now. If you're taking a
trip and don't have a map of where you want to go, how do you know how to
get there? The key to reaching your fitness goals is having path set forth
ahead of time, so you can follow each turn as it comes. This is why hiring
a personal training is so important, especially in the beginning - to set
the appropriate course which will ensure success! Make it fun, be
accountable and plan your workouts just as you would plan a dinner
engagement or luncheon. Put it in your calendar and make it happen! You
owe it to yourself to put your health first!
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