LETTERS From CAMP Rehoboth

CAMP Fitness

Gheesh, it's already February? Where has the time gone? Have you made a commitment to get into shape this year?

Many of us have gained a poundor tenover the winter season and it ain't pretty. Did you go up another size in your clothes? Looked in the mirror lately and yelled, "Oh, my gawd!" Well, guess what? You've got some work to do.

You need to set a goal for yourself and get back into shapenot only for your outside but for your insides, too. Believe it or not, many of my new clients have questions before they start. Here are some of the most asked questions:

1. Is working out boring? Well, that depends. If you plan to work out yourself and think you know everything, you may last 4 to 6 weeks. You may join a gym and jump into a workout routine only to lose interest and quit. Memberships are expensive and you don't want to waste all those bucks. Hire a trainer to "show you the ropes." Trainers will keep you interested and motivated to achieve your goal.

2. Do I really have to diet? Well, how about eat better? Don't skip meals and slow down the body's metabolism. Try to avoid processed flour and processed sugar items. Fruits, vegetables, and "clean protein" are the way to go. Clean protein is a term I use to explain not to deep fry, bread, or encapsulate proteinschicken, beef, pork, and seafood.

3. Does working out hurt all the time? I guess that means will you get sore. The first one or two times, many are somewhat sore. It really depends on the condition of your body and its recuperative time. As you continue your workouts, the body gets less sore and more conditioned.

4. Does doing cardio really make a difference? Sure does. The heart is a muscle and needs exercise to perform properly. Doing at least 20 minutes or more on a treadmill will not only make the heart stronger, but you will lose weight, too. And many who work out with weights and do cardio have an amazing process happen. Endorphins are released into the bloodstream and you get a "natural high"a great feeling.

5. Do I have to give up smoking and drinking? Most definitely. Smoker's lungs are already compromised by the toxins in cigarette smoke. Lung capacity shrinks. Alcohol is loaded with calories. A drinking binge on the weekend could negate all the progress you made on your workouts during the week.

6. Will I get big muscles? That depends. Do you want big muscles, or do you want to look toned? There are two ways to go about this. To get toned the rule of thumb is to do high reps (12-15) with lower weights. Many professional bodybuilders and amateurs do this type of regimen. To gain mass, or bigger muscles, the rule of thumb is to lift heavy weights but with less repetitions (3-6). Many power lifters use this type of workout. They also ingest loads of calories to bulk up their weight for competitions in different weight classes. But most clients want to look like neither of these extremes and settle for a nice toned, muscular body they feel comfortable in.

7. How much progress will I see? The progress you see is what you are willing to put into it. Some clients work out with me one, two, even three times a week. Some are slow gainers where it takes a while to achieve their goal and some are quick gainers. Some slow gainers get frustrated and need a bit more encouragement. The time you devote to working out has a lot to do with progress, too. If you work out for 10 minutes every other day (like some TV commercials say to do), then you won't make the same gains as a person doing a 20 minute workout. But, be aware of overtraining. You can work out too much and plateau (stop) your gains. You must then rethink and change the work out.

8. Can I prevent any future diseases from affecting me? Sure can. Exercise on a daily basis can help to prevent heart disease, obesity, diabetes, and even high blood pressure. Some of my clients see me now because they have one or more of these maladies already and were told by a doctor to do something or suffer the consequences. Many keep their ailments in check with a daily exercise and diet modification.

9. I'm just too chicken to start. Call a trainer and start asking questions. Many of us get clients who are totally freaked out and don't know what to do and expect. One-on-one training is great and offers guidance for the "newbie."

10. Will I like working out? If you and the right trainer "click," it can be great fun. Trainers have wide shoulders when the client needs to ventwe are there physically and mentally. The client gets all the attention so gains and goals can be achieved.

I hope this helps those who are hesitant to start a work out routine, and motivates you to a healthier lifestyle.

Rick Moore is a personal trainer certified by the American Fitness Professionals & Associates. Visit him at www.ricksfitness.net.

LETTERS From CAMP Rehoboth, Vol. 18, No. 01 February 08, 2008