Ask the Coach No.01
Ryan Asks: "I heard that using heavy weights with low reps builds muscle which is denser than those built by moderate weights and higher reps. Also, I heard that using low reps and heavy weights will prevent muscle loss for a much longer time than high reps and moderate weights. Is this true?"
My answer: In general yes, heavy weights cause contractile fibers to grow, light weights cause cell volume to increase but not contractile fiber strength and size. In periods of non-training, cell volume is lost first. That is why when we are dieting or cutting fat, we should lift heavy. This preserves muscle
CJ asks: "If you use low fat mince, will it dry out when we cook the meat".
My answer: Well not that I know. But I wouldn't consider myself an expert chef. I have even made my own mince from lean beef or chicken. It didn't dry out then so I suspect it will be fine!
Guo Sheng asks: " Is it ok to take different brands of protein at the same meal?"
My answer: The body is a awesome creation. It is even able to use different nutrients and digest them and absorb them even when they are all a big mush in our digestive system! Can you find a machine that is able to accept 3 or 4 different fuel types all mixed up and still function? Try putting coal, kerosene, diesel and petrol into one car and you can see the terrible results. But the body is able to handle carbs, protein and fat and fiber and micronutrients etc all at the same time. Amazing. 2 different protein brands will not hurt you. In fact I recommend it for some people who have allergies to different brands of protein.
Alex asks: "Is working out almost everyday bad for muscle growth? Currently, I'm working out around 5-6 times weekly.. each session last 1hr-1hr30mins. I dun work on heavy weights..."
My answer: Firstly if you don't work with heavy weights (at the 5 rep range or heavier) then progress will be lousy. You can't grow muscle without being strong. It's that simple. Lift some heavy stuff. And 5-6 days are not necessary. 3 total body training days for a beginner (less than 2 years SERIOUS training) are plenty. Combine that with serious eating, and muscles are guaranteed.
Here is what I think is the best question of the month. It is from Mohammed Salleh. He asks: "I am working in the night shift and as you know, fasting month is coming.
The questions are below
1) During a fast, is it recommended to push yourself in gym and HIIT? If not, how should we train?
Answer: This depends on how many total calories you are consuming and what you goals are. I would probably not be trying to set new personal records during a fast, but I beleive that if you eat alot (and I mean ALOT) of VERY nutritious food at both the morning and evening meals + one more good meal before bed (so that is 6am, 7pm and 10pm) You will not lose much. The main loss would be from the lack of post workout nutrition. So if possible, train before your work shift, then eat your evening meal then go to work.
2) After a workout/ HIIT (interval training), if we do not consume anything, are our muscles being torn down for fuel for the body?
Well I believe this is a hormonal issue. You miss the chance to spike insulin (which is very muscle building) using food after training. This means you miss a chance to grow and recover. But I think that if you eat within 1-2 hours you will not be in bad shape.
3) Is fasting considered similar to the Warrior diet?
As a personal trainer in Singapore, we have the opportunity to work with Muslims during the Ramadan period. In the Ramadan fast I guess it can be considered similar, but remember its WHAT you eat not just when. If you break fast with low nutrition food, then no it would not be the warrior diet, it would just be bad nutrition.
4) Lastly, what are the foods should we be eating if we plan to work out during fasting month. I am intending to take casein protein and creatine before the fast. Is that enough?
That seems like a good idea. Caesin is good and you can consider healthy, slow digesting fat sources as well. Nuts, fish oil, and flax seeds/flax meal.
Written For www.CoachJon.com Singapore Personal Trainer & Fitness Expert
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