TrainingWithTonya Member

This statement makes me think you don't have to worry about him. If he is one of the lucky ones who is higher in muscle then average, he won't appear as heavy as he is because of the muscle mass. Muscle is a good thing! Not sure about your PE program where you are, but here we teach weight training as part of the…

It depends on the person. Some people get it from protein and some get it from grains. Whatever you've upped this week is probably the culprit.

Glycogen retention is the body's adaptation to a training stimulus that uses primarily glycogen for fuel in order to make sure there is enough fuel for future workouts. Muscles don't share glycogen, so if you train your biceps and store more glycogen in them, you will not have that glycogen available in the quadriceps for…

Several of my classes, textbooks, and research reading assignments as I have completed my Bachelors of Science in Exercise Physiology. But here's one you can read without being in a position to purchase peer reviewed journals or textbooks or have to spend an arm and a leg on a college education. :wink:…

The recommendation I listed is for moderate intensity exercise, which is what most people average. If you are doing strictly vigorous intensity exercise, then the recommendation is a minimum of 75 minutes a week.

I take a glucosamine chrondroitin MSM and Vitamin D combination that works wonders for mine. That and weight training to specifically strengthen the muscles supporting the joint. I avoid the elliptical because it isn't biomechanically correct for my gait, but love the bike, treadmill, squats, etc. Find the exercises that…

If it was just pulled, it should have healed on its own through physical therapy and the bodies natural healing processes. If you are still having problems with it, you need to see a doctor because it wasn't just pulled.

The zones are really for heart health. If you work too close to your max heart rate, you risk a heart attack. But as you increase your fitness level, your max heart rate actually increases. And the way to improve your heart health / fitness level is to work in the higher zones. A beginner would be recommended to stay in…

Depends on what you are doing exercise wise for the ratio of carbs to protein that you should have before and after. For most general exercisers (not training for an endurance or strength event), I recommend a 45/45/10 ratio of carbs/protein/fat within two hours before exercise and within one hour after exercise. This is…

The American College of Sports Medicine recommends a minimum of 30 minutes a day, 5 days a week, or 150 minutes a week for weight maintenance and fitness improvements, but that may not be enough for weight loss. The recommendation for weight loss is 300 minutes a week. Some people see weight improvements in less then that…

I second Florida beaches! I'm moving to Tampa this year because I fell in love with the beaches when I went on vacation there for the past 3 years. I just got lucky that they have a great program in exercise science for my masters. LOL Anyway, my favorites were Fort DeSoto (…

strawberry smoothie made with skim milk

First of all, there's no such thing as toning. You are either building muscle or you're not. With high reps (15+) and low weight, you are building the muscle fibers that are more specific to muscular endurance. With heavy weight and lower reps (like no more then 6 reps per set), then you are building the muscle fibers that…

First of all, whoever told you not to do crunches is an idiot. Muscle work, like crunches, weight lifting, etc., will help you increase your muscle mass, yes, but that muscle mass will burn a lot more calories so you will lose fat easier. So, yes, you can do crunches and upper body weight training. You can even do lower…

You are definitely rounded. Basically, you should stick your butt out but get it lower to the ground. If you look at the first video that was listed in reply here, you'll notice that when he puts his hands on the bar his back is rounded like yours, but before he lifts, he drops his hips closer to the ground and pushes the…

Like has previously been mentioned, this is more of a body building type workout. Since your ultimate goal isn't necessarily weight loss but fat loss and muscle building, then this will work. As for the specific exercises, I'd make sure you are doing the compound movements first and the isolation movements at the end of…

The size of the ball is dependent on your height. Here's a link to the place where I buy mine and it has a chart to show you the height you should use. http://www.power-systems.com/p-4090-versaball.aspx But, when you inflate it, be sure to sit on it before you decide for sure where to keep the height. When seated on the…

Every single one of these dresses is gorgeous! Now if I only knew of places to wear them! Maybe next New Years Eve?

Love this suit! I would personally go with the lighter turquoise color. Although the cobalt blue is technically my favorite color, I think the lighter would show off your tan more in the summer. Another color that is really great for showing off a tan is the sunny yellow. I didn't realize just how much until I wore a…

This! And the fiber and sugar are generally accounted for in the total carbohydrates, so just take the total carbs and multiply by 4, then the total protein and multiply by 4, and then the total fat (which is also broken down into sub categories of saturated, monounsaturated, polyunsaturated, and trans fats) by 9. Add…

Right now I'm still limited on what I can do with my lower body because of a sprain and small fracture in my ankle, so that's why you don't see heavy leg days in the following. Monday--Heavy Upper Body Weights, Recumbent Bike, Stretch Tuesday--Shadow Boxing Drills for Cardio, Pilates for Upper Body Wednesday--Moderate…

Well, remember that these formulas are just estimates. They aren't always accurate for people who are highly trained in cardiovascular endurance. There are tests that you can do to get a more accurate max heart rate, but I don't recommend doing them without the supervision of a professional just because off safety. Maybe…

It's because you are using different types of muscle fibers. While you've probably built a good amount of the fibers that are primarily recruited for heavy lifting, you hardly ever use the endurance type fibers while doing heavy weight lifting (unless you go for reps), so the low weight, high rep routine hit more of those…

Classes are included at every gym I've been a member of so I don't pay extra for them. However, when I've taught classes at rec centers and such where there isn't really a membership or when I offered them at our local art studio (Yes, I taught Pilates and Yoga in an art studio! Talk about awesome atmosphere!), I charged…

The response to caffeine varies from person to person, so I can't say for sure how much it is elevating your HR. But, you can test it. Take your resting heart rate one morning when you don't have to get up early, just after waking up but not after you've been startled awake. Take it before you even get out of bed. Then…

I would treat this as an endurance program because it is primarily cardio. I'd use 1.2 to 1.4 grams per kilogram of body weight. 175 / 2.2 = 79.54545455 kilograms 79.54545455 x 1.2 = 95 grams 79.54545455 x 1.4 = 111 grams I'd then take the highest amount there (111 grams) and multiply by 4 to get 444 Calories from protein.…

Too much protein is dependent on your kidney function and training program. The standard recommendation is 0.8 grams per kilogram of body weight for adults. Kids actually need more. People with kidney disease however, should restrict their protein intake to 0.6 grams per kilogram of body weight. There are also…

I have IBS with constipation and Mirilax doesn't do anything for me. Neither do any of the other OTC or prescription products. Yeah, even the Prep before my colonoscopy didn't move anything. It took 4 enemas at the hospital before they could do it. I have to keep 3 specific foods in my eating plan or I have issues,…

Do you consume caffeine? Are you on medications such as allergy or asthma medications that will increase your heart rate without exercise? If so, the HRM reading will be chemically elevated and will give an artificially high calorie burn reading. The ACSM has a formula for figuring VO2 from walking and then you can convert…

You can use a HRM for Insanity if you aren't on any medications that effect heart rate (Blood pressure meds, asthma meds, allergy meds, or caffeine) and are advanced enough to not take breaks during the activity. If you are ingesting something that elevates heart rate, you will get an inaccurately high calorie burn from a…