Frequently Asked Questions
I have now been working in health and fitness industry for a decade but I usually come across very similar questions from people around the world.
I have chosen the most frequently asked questions or problem areas.
Belly fat: How do I loose fat % around my stomach/abdominals muscles (mainly the Rectus, external obliques and Transversus abdominis region)?
This has been most frequently asked question either in person, on radio or via emails. There are so many products and ways to loose tummy fat that if either of these products worked then the rest of them will be out business. When doing various types of crunches the primary muscles are shortened and strengthened (increase in lean tissue size as well) but it does not get rid of the fat around it.
So picture this; you have lots of fat around your tummy, you are not physically active and your lifestyle is sedentary. You know see someone in a magazine or TV doing crunches who already has a flat tummy (6/7 pack) and you decide to perform similar exercises. What do you think is going to happen to your muscles working primarily and secondarily (those assisting the movement)? First you will ruin your back as it might not be strong enough to handle your upper body weight and then you will use our hip flexors (upper leg muscles) in order to complete the forceful movement. Are you with me so far?
Here is the blunt truth. If the total body fat% is not low then there is nothing that will help you to get you a flat tummy. By combining endurance, core strength and flexibility training as well as balanced nutrition you will eventually achieve your goal to have a flat stomach. It is a long process but you will have to have patience and discipline in order to achieve this goal. Once you do achieve this goal you might have to train in a similar fashion for very long time in order to maintain it. When your total body total fat gets below 10% then the appearance of your 'six pack' will be noticeable.
Please note that most exercises activate your stomach muscles during execution. Stomach muscles will either work concentrically (e.g. crunches), eccentrically (e.g. back extensions) or isometrically (e.g. squats, lunges, planks/bridges).
2. How do I increase muscle mass? (the question men ask)
Mostly men ask this question and my answer to this question is how much muscle do you want to increase your muscle mass by and what for? We are bombarded with images of lean men with ripped muscles ranging from magazines, movies, and male products. Most people I have come across have asked me if they could look like someone they seen in a magazine or a movie.
I highly recommend strength training as part of your exercise routine but no to train to an extent where you are willing to take supplements and illegal products in order to really bulk up. Genetics play a part when it comes to muscle definition. I am not saying if you are skinny then do not train to increase muscle mass. You will increase muscle mass if trained appropriately with correct intake of ample amount of calories.
Muscle mass will increase when a load is placed on it repeatedly but it will not carry on increasing in size permanently as it will plateau at some stage. All the muscles should be trained as they are all inked to one another like a chain. I would personally recommend training your back musculature slightly more than any other groups of muscles as this will help you to better your posture as you get older.
As with any goal relating to change in body shape, it will take a long time to increase muscle size with exercise and natural diet but smarter work outs will pay off eventually.
How often should I exercise per week?
There are so many guidelines out there telling us how often we should exercise. The frequency, intensity, time and type of training will depend on individual’s goals. The recommendations for health benefits are very different to fitness benefits.
The recommendation for athletic performance will be much more intense compared to general health benefits or fitness improvements. Depending on individual’s goals and circumstances an appropriate exercise routine which should include muscle endurance, strength, flexibility and balance can be tailored to meet their needs.
Sho-Nav Kan health system recommends exercising regularly, eating balanced nutrition and sleeping well, PERIOD.