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Bodybuilding & Weight Training FAQsBodybuilding & Weight Training GuideHere are some frequently asked questions of beginners and pros alike about bodybuilding: Q. I just started weight training. How soon can I see some muscle gain? A. It is difficult to say an exact amount of time, even a range, because the results are not the same for everyone. Too many factors are involved including intensity of your workouts, supplements, diet, and genes. On the average, some muscle gain may be seen within 5 to 7 months of training. There are others who can build more muscles in just 2 or 3 months, some longer. It all depends on the factors mentioned. Q. Is it true that short, high-intensity workouts are better than long, low-intensity ones in losing body fats? A. Yes! Higher intensity workouts can better increase your metabolism and make your body burn more calories after the workout. Some studies published in the Journal of the American Dietetic Association have shown that it takes much shorter time to lose the same amount of fat when working out at a higher intensity. With this, researchers suggested that fat loss all depends on the amount of energy expended. Thus, if your main goal of working out is to lose fat, you should work out safely at the highest tolerable intensity to consume more energy. Take note of the word tolerable; you should not work too hard because it might just do more harm than good. Q. How do I increase arm size just like those bodybuilders seen on TV? A. Arms do not really need much direct work as they already get worked out with the bigger movements for your chest and back. To increase your arm size, you should increase your overall body size. With the increasing intensity of compound lifts such as heavy presses, rows, dips, etc., your arms will also grow. A little arm work may help such as a total of three sets for the biceps and triceps. Dumbbell curls, barbell curls, pushdowns, and close grip benches are some good old fashioned arm exercises that really work. Q. How long is a good rest in between sets? A. Rest between sets varies with each person. It all depends on the type of lift you are doing and how intense your lifts are. An average person usually takes a rest from 2 to 5 minutes. The most important thing to remember is to rest long enough that you can give an all out effort on your next set. Adequate amount of rest should be taken to fully prepare your body for the next set. Q. I consider myself already lean. However, there are still some stubborn fats on my lower abs that I want to get rid of. What is the best exercise for this? A. One thing that you should know as a fitness enthusiast is you cannot spot reduce, which means trying to lose fat on just a particular area. Everyone loses fat systemically. Whenever we do some workouts, our body knows where to burn fats first. Unfortunately, our body tries to burn fat first from those areas where fats are least stored. The parts of our body where fat would usually get stored first, like the abs and buttocks, are the last areas where our body will burn the unwanted fats. The solution to your problem is just to continue doing intensive workouts, especially cardio workouts, to let your body continue burning fats. Working out on specific areas will probably help in toning the muscles once the body fats are lost. Filed under: Bodybuilding & Weight Training Guide |
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