Aloha, friends in fitness!
Every six months or so, I like to flip the script, asking some questions to you about exercise and eating. Are you a regular reader of “In Health &With Hope?” Have you been paying attention? It’s time to get your brain in the game. Have fun!!
Question 1: At what point during your workout should you train your abdominal muscles — at the beginning, middle or end of your routine?
Answer 1: Many individuals emphasize abdominal training to the point of prioritizing it in the workout. Here’s my contrarian viewpoint. The abdominal musculature (aka “core”) provides support and stability to the spine. In order to protect your back, it is important to not prematurely weaken the strength of your front. Does that make sense?
If you train the abdominals to the point of fatigue or failure, and then do another functional exercise, such as dumbbell squats, your lower back would be taking the brunt of the workload. Straining back muscles, or spraining back ligaments, is not an acceptable risk in your quest for abs. Instead, train your entire body. Then, train your abdominals. Then, train your lower back last. Which leads me to my next question.
Question 2: In general, the following categories of exercise should be performed in this specific order. Choose the single best answer:
• Strength, and then stretching, and then stamina, and then stop.
• Stamina… and then strength, and then stretching, and then stop.
• Stretching, and then strength, and then stamina, and then stop.
• Stretching, and then stamina, and then strength, and then stop.
• Exercise order depends upon how you feel on that particular day.
Answer 2: Always warm-up your entire body first with stamina (circulo-respiratory) exercises. Then, train your musculature with strength (resistance-training) exercises. Then, re-lengthen your muscles and tendons with stretching (elongation-type) exercises. Never perform strength or stretching without first warming up the muscles with stamina.
So, the final answer? Stamina. Strength. Stretching. Stop!
Question 3: Which is probably the most overlooked and underutilized training trick for burning body fat during each workout, after each workout, and in between workouts?
ANSWER 3: Though exercising discipline with regard to stamina and sustenance plays a major role, training for strength is the missing link for most individuals. I’ve written extensively on the subject of “Eccentrics in Strength” (lengthening muscle by slowly lowering weight) as one of the best methods of exercise for permanent fat loss? I have tons of free content on my website, but here’s a teaser:
During a training session, lowering weight slowly is more thermogenic (heat-producing and calorie-burning) than lifting weights. After a training session, lowering weight slowly is more thermogenic (heat-producing and calorie-burning) than lifting weights, for several hours. Between training sessions, lowering weight slowly is more thermogenic (heat-producing &calorie-burning) than lifting weights, for days and weeks.
“Eccentrics in Strength” burns more calories and raises the metabolism more than conventional strength training during exercise, right after exercise, and long after exercise because of increases in muscle quantity and quality.
Question 4: True or false: Performing high repetitions of upper body pushing movements (such as triceps extensions) will eventually allow for spot reduction of fat off of the back of the arms.
Answer 4: Although I have a slightly more animated version of this answer (as my cartoon character “Father Fitness” alter ego) on my website, here’s the straight skinny:
Spot production of muscle is possible, allowing you to build muscle tone, size, and strength wherever you see fit.
Spot reduction of fat is not possible and, although you can decide how and when to burn fat, it kind of has a mind of its own with regard to where it decides to come and go.
Question 5: Which pair of statements are both true?
• Vegan = vegetarian
• Vegetarian ≠ vegan
or
• Vegan ≠ vegetarian
• Vegetarian = vegan
Answer 5: A vegetarian doesn’t eat animals. A vegan doesn’t eat animals or anything that comes out of an animal. So, although all vegans are vegetarians, not all vegetarians are necessarily vegan. A vegan is an “all in” vegetarian, so to speak, only consuming foods from plant sources, with no meat or fish or eggs or dairy products.
For many individuals, this is a wonderful way to bolster health, temporarily and permanently. Following a plant-based diet, one built from fruits, vegetables (and their juices), sprouts, nuts, seeds, grains and legumes is often borderline miraculous.
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Doug Jones earned his Master’s Degree in Exercise Physiology from the University of Maryland and has served professionals and personalities as a concierge fitness trainer for decades. As a resident of Kaua‘i and Connecticut, he has helped millions of people learn the secrets of fitness and fat loss, both online and in person. To submit your questions, or for more information, call (808) 652-6453 or visit www.DougJonesFitness.com
