Men’s Fitness Q+A
Matt Kraemer PT, DPT, ATC, CSCS
EnduranceRehab.com – Phoenix and Scottsdale, AZ
Can I lose fat and build muscle at the same time?
Absolutely! Fat is not a material that takes up the space that a muscle would otherwise occupy. Fat is simply stored fuel. All calories consumed are either used immediately as fuel, stored in the muscle for short-term use (muscle glycogen), or placed in cells and deposited for future use. The only problem is, sometimes our storage/supply far outweighs our demands (no pun intended). This stored fuel is only reduced when our overall caloric expenditure exceeds our readily available sources. This fat store is most commonly used during cardiovascular activities that keep a very steady, long baseline, usually at a lower heart rate (aerobic). Slow and steady wins the race.
Muscle, on the other hand, is an entirely different type of tissue that helps hold and put the body in motion. Muscle increases when the muscle produces force to move a load. The heavier the load, the more force it must produce, and therefore the more fibers it needs. This is called the “overload principle.” The muscle responds to ever-increasing loads by creating more fibers – and larger ones at that – to complete the task.
Therefore, perform weightlifting against resistance to build muscle. In addition, spend some time on the cardio equipment, keeping your heart rate below 75 percent of predicted max (220-age=predicted HR max), to burn some of that fat storage. You can even perform resistance exercises using super settings (switching between two or more exercises) to increase your heart rate and burn fat while increasing muscle. It feels great to kill two birds with one stone!
Is it safe to lift heavy weights?
It all depends on your definition of heavy. Everyone is different, so there isn’t a single, uniform answer. That said, there are a few straightforward observations. The heavier the load, the more the muscle tissue must adapt. This adaptation is in the form of more and larger muscles. The amount of the weight increases, and the process repeats. However, there is such a thing as overdoing it. Your body is not a machine and can (and does) break down. But if you train it properly and listen to it, you can push it further than you might think.
Must I do cardio to lose weight?
Losing weight is a numbers game. Do you expend more calories than you consume? Some sedentary (desk) jobs don’t enable people to burn enough calories in the day. If there’s no adjustment to food consumption, the calorie consumption is greater than the expenditure. Cardiovascular exercise is a great way to burn fuel (calories) and tip the scales in the other direction.
There’s more to weight loss than just the amount of calories. The type of calories you consume also plays a role in your ability to lose weight. If you eat a lot of processed and/or low-nutrient food, your body will store that, since it is of little benefit to your muscles or other systems. Consuming fewer calories than you expend in a day creates a negative supply. As a result, your body relies on its stored fuel to operate. Also, foods rich in nutrients (whole foods, fruits, vegetables, and lean meats) will be stored in a readily available format for use and not stored for long-term use as fat.
I’m in my 40s and haven’t really worked out regularly in years. How should I get back into it?
First, get a physical from your physician to ensure there are no underlying health issues to be addressed. There is nothing worse than getting all ramped up to begin a new adventure only to have it delayed or cut short.
Second, develop a plan and set goals. Give yourself something to strive for. A prize at the end of the road helps motivate to get out of bed in the morning. Set both short-term (four weeks) and long-term (six months).
Finally, get help. If you haven’t exercised for awhile, you may need a little help to develop your plan and set your goals. Even some physical external motivation is good. A trainer at the gym is more than just someone to count your reps for you and rack your weights. He or she helps set goals, adjusts your program based on necessity or injury, and holds you accountable. Never underestimate the power of a support team. Friends and family can be a great source of motivation to help you achieve your goals.
What is the best time of day to exercise?
The ideal time is whenever you feel the best! Some people argue that getting up at 5 a.m. and getting that metabolism roaring for the rest of the day is the only way to do it. It’s true that a morning workout can replace a good cup of coffee, but I have spent too many early mornings sleepwalking through workouts and not enjoying the fruits of my labor. For me, lunch time is a great time to work out. I have plenty of energy and a limited amount of time (which keeps my resting between sets to a minimum), and the lunchtime workout helps curb my afternoon caffeine addictions. Others like to hit the pavement or gym on the way home to relieve some of the workday stress. Whatever time of the day you choose, it will be beneficial, so don’t sweat the small stuff.
Men’s Health Q+A
Dr. Alan Christianson, NMD
IntegrativeHealthCare.com – Scottsdale, AZ
I fall asleep fine, but wake up at 4 a.m. for some reason. How can I stay asleep?
There are some basic tips collectively – called sleep hygiene – that have been shown to be more effective then prescription sleep aids. These include keeping your room pitch-black with a constant temperature of 72 degrees or less. Also, only use your bed for sleep or sex. Some people find reading in a dim room for 30-60 minutes before bed can help. OTC sleep aids like Valerian or melatonin can also be used as directed in the short-term.
Recently I’ve had to urinate more frequently. Is this prostate related?
It could be, but any other part of the urinary tract, such as your bladder or kidneys, could also be a culprit. There is not much troubleshooting to do at home, break down and visit your family doctor. Most causes of frequent urination are not dangerous but a few should not be missed.
I’m new to Arizona. Do I really need to wear sunscreen every day?
Sun exposure leads to two conflicting goals: letting your skin form vitamin D and avoiding skin cancer. About 20-30 minutes of sun exposure during mid-morning or mid-afternoon is good for most people. Any longer exposures –or exposure to mid-day – and sun block is a good idea. Look for formulas containing zinc or titanium.
I just turned 40, what supplements should I be taking?
Every adult can improve his health with a basic supplement regime, including a good multivitamin, fish oil, and a green food supplement if the diet is low in produce. Choose capsules over tablets and look for an iron-free multi-vitamin. Take enough fish oil to give at least 1,000 mg of EPA and choose green food supplements that are free of laxatives like senna or cascara sagrada.
What can I do to increase my mid-day energy level?
The two most common causes for a mid-day slump are: 1) coffee for breakfast and 2) donuts for breakfast. The best way to have healthy, steady energy all day is to eat a smart breakfast that’s rich in protein and fiber. Have some combination of Canadian bacon, eggs, oatmeal, fiber cereal, and fruit. Have a good lunch on time and a light snack in the mid-afternoon and you’ll sail through the day!
