Common Exercise Questions

We all have our own set of questions for anything, exercising is no exception to that. We people have many questions regarding weight training, cardio, weight loss, sets and reps and many more. We will discuss some common exercise questions in this post. When we consider exercise, gym is the first thing that arrives in our head. Among many sets of equipment and techniques, lies numerous confusion and concerns. Through this common exercise questions, let’s solve few of them.

Some Common Gym Questions

Before you get on with questions for anyone, I will advise you to first look into the problem yourself. Like what does this machine do, how to lift weights, etc., these questions will be answered automatically if you do some research.

Common Exercise Questions

How often should you go to the gym?

This is the most common question anyone has ever asked. There are many constraints to this query. Firstly, it depends on your fitness goals. Once your goals are set, your gym schedule can be optimized according to your time table. So, there is actually no any specific answer for this. But if you look from the recovery point of view, you will have few things to take care of. We have small body parts like biceps, triceps, claves etc. These body parts need about 24 hours to recover while big muscles require 24-48 hours to recover.

If you plan on working out all body parts daily, then you will definitely have to rest at least 2 days in between to provide proper recovery to the muscles. If you workout different body parts each day, then keeping at least 2 day’s gap in between, you can carry on exercise 5-6 times a week. Your ultimate answer is your fitness goals, your schedule and ways you train your muscles for this common exercise questions.

How long should you workout at the gym?

There are many different people at gym. Some have serious goals in their mind, so go there to hangout, while some have absolutely no idea why they are there. Just kidding. Your duration at gym again is as per your schedule and your goal. An average productive gym session lies in between 45 to 60 minutes of training. It includes warm up session and post workout stretching.

Common Exercise Questions

But again with your style of training, your duration will vary. Powerlifting requires more rest period in between sets and more number of sets, while bodybuilding can go with 45 secs of rest in between sets. Other different exercise styles have their own training duration. If you choose bodybuilding, you will be done with an hour of training. This provides constant tension on the muscles and less time to cool down. But if you train too long, you will not only drain all your energy, but you will also start to increase cortisol levels, giving you negative effects to training.

How long should a workout be to lose weight?

The duration of workout doesn’t really has anything to do with weight loss. The thing is, the longer your cardiovascular level is lifted, the more calories you burn. Creating caloric deficit is sole means of weight loss. You can create caloric deficit through less caloric intake and burning more calories through training.

There are different training techniques that keep your heart rate elevated. More heart rate means more oxygen supply and more nutrients. The muscles are benefited by the training as well as caloric deficit helps in weight loss. The training duration remains the same, but you focus shifts on different training techniques to keep your heart rate elevated.

What are turning muscle into fat workout?

Firstly, fat and muscle are two different cell structures and neither can turn into another. Your fat doesn’t turn into muscles if you workout and muscles doesn’t turn into fat if you don’t. Muscles are living cells in the body. They need proper nutrition and care to keep them functioning. While fat are dead cells. They are stored as backup energy source for body.

You may also like: Facts about Body Fat

When you are working out, you provide favorable environment for your muscles to grow and function well. When you don’t have enough activity, your body wants to get rid of excess mass(muscles) to maintain the energy supply in the body. Hence, fat is stored and you lose muscle mass. Its as simple as that. Hence, this common gym question is merely just a confusion, nothing more than that.

Proper breathing during exercise

Breathing is very important during workout. There is a general rule of breathing. You breathe out on the positive portion of workout while you inhale on the negative portion. Like in squat, you inhale while you go down and exhale while you come up. If you hold your breathe, during intense exercise, you will lack oxygen supply and you can blackout. Proper breathing ensures appropriate flow of oxygen to your muscles and brain for intense training session.

Conclusion

These are just few common exercise questions that everyone has in their mind at some point. There are many such questions that we will cover in later posts. Be sure to take good care of your exercise form while you workout, be hydrate and stay away from ego lifting. These tips will keep you healthy and injury free.

Strength Training Program For Beginners

We all are weak when we first start. 5 kg looks 50 kg at the beginning. Lifting 3 times a week seems a torture of lifetime. Then as time passes, we gain strength, numbers in weight increase, endurance increases, stamina skyrockets. Building strength is the utmost thing in life. Physical strength, mental strength, every type will get you out of certain situation. This post focuses on strength training program for beginners. We should focus on building strength from the very first day, rather than losing fat or any thing else.

Training for Strength

Building strength will help you win most of your battles. Your technicalities will work if you are able to lift properly. Strengthening your lifts will help you control your weights, not you be controlled by weights. Here are few tips to train for strength.

Train specifically for strength

There is basically no difference in equipment and exercise in strength training and bodybuilding. But, its the mindset that counts. It is the exercise combination, execution, and other activities around that matters. Be specific about your goals and you will end up accomplishing them, else you will end up with none complete. Choose your exercise, their variables, their orders specifically for strength building.

Workout around the Core lifts

There are basically 3 core lifts in strength training, bench press, deadlift and squat. Inclusion of overhead press completes the equation of whole body. Your workout should revolve around these lifts. These lifts not only builds your strength, but they recruit much more muscles in body to complete the lift. They trigger the release of testosterone and growth hormone in your body helping you build and maintain strength. The goal here is to increase the weight in 4 of the core lifts and other exercises here are to assist not replace them.

strength training program for beginners

Don’t dive to failure

Being a bodybuilder, you might have worked till you can barely lift any more. But strength training is all about lifting heavy and keeping 1-2 reps in pocket. Don’t dive till failure. This will help fatigue less often and lift fresh. Don’t go crazy over a spotter, its always advised to lift what you can. You are here to improve your strength, not your spotter’s.

Decrease reps, increase weight and rest period

Train like a power lifter. Decrease the number of reps. Increase volume by adding weights and do lengthen your rest period to help your body recover. These are some of the variables of strength training that you shall follow.

Warm up properly for optimum Strength

Your core lifts utilize much more muscles than you think. During any of these lifts, your total body is contributing to complete the lift. It is very essential to warm all those muscles and joints to avoid any injuries. You mobility in joints will help you better utilize your muscles. Optimum strength is maintained by strengthening your whole body.

Eat big to get big

It is a common sense that 220 lbs man will be stronger than 150 lbs man. Although the body composition might differ, but if you want to get big, you will need to eat big. You can have alternative to exercises, you can vary your workout but there is no replacement or shortcut to nutrition. If you are into strength training and yet worry for your ripped abs, then you got it totally wrong. Eat your portions and supplement the rest, only these will help you work your way up.

Plan your rest of exercises well

Plan your assisting exercises around your core lifts. If you have a weaker link in your muscles affecting your big lifts, fix them with some isolation exercises. You need not get crazy over the assisting exercises, have minimal reps with limited sets and rest period, rest is taken care of. Assisting exercises can be like variations of bench press like incline and decline, for deadlift, it can be bentover row, good morning, romanian deadlift etc. Squats can have leg press assisting it and overhead press can include pull-up lat pull down etc. supporting it.

Sample Strength Training Program For Beginners

You can plan your own strength training program whether for beginners or intermediate. All you need to do is space your core lifts in 4 parts or days. Each core lift will have their own assisting exercises. The work of assisting exercises is just to complete the little left job if any by the core lifts. Some sample strength training program for beginners might look as this.

For Deadlift

    • Warm up properly
    • Deadlift 6 sets (3 warm up and 3 working) 12,10,8,4-6,4-6,4-6 reps
    • Romanian deadlift 2 sets, 8-10 reps
    • Seated leg curl 3 sets, 8-10 reps
    • Rack pulls 2 sets, 6-8 reps

For Squats

    • Warm up
    • Squat 6 sets(3 warm up and 3 working) 12,10,8,4-6,4-6,4-6 reps
    • Leg press 3 set 6-8 reps
    • Leg extension 2 set 6-8 reps

For Bench Press

strength training program for beginners

    • Warm up
    • Flat Bench Press 6 sets(3 warm up and 3 working) 12,10,8,4-6,4-6,4-6 reps
    • Incline Dumbbell press 3 sets 8-10 reps
    • Decline Bench Press 2 sets 8-10 reps

For Overhead Press

    • Warm up
    • Overhead Press 6 sets(3 warm up and 3 working) 12,10,8,4-6,4-6,4-6 reps
    • Bent over barbell row 2 sets 8-10 reps
    • Pull ups 3 sets 8-10 reps

Conclusion

These are just the sample strength training program for beginners. It needs not to be the same for you. The core lifts are same, but the assisting exercises can be your choice. Only thing you need to make sure is that the assisting exercises needs to be there to assist the core lift to enhance its affect. Rest you need to have the attitude and focus of a powerlifter. Every famous bodybuilder out there either started with powerlifting or switched towards it at given point in their career.