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Hi Brianna,
I have a few queries regarding fitness and training exercises.
1. How much water should I drink per day to help me form abs?
2. I do a desk job. So how can I keep sufficient food intake to keep up with my workout routine?
3. Is it necessary to do lots of reps for forming abs? Or doing normal reps along with proper control on diet will help?
4.I normally do cardio after abs? Will it help me burn more calories around my Abdominals?
5.Does training huge muscle groups, for instance Leg muscles help in reducing the body fat percentage faster?
6.Does Green Tea help in increasing the metabolism and therefore help burn calories faster?
Hi Ajit,
I am happy to answer your questions.
First of all, it is very important to drink a lot of water throughout the day. The recommended amount is 8-12 cups per day. Not only does water keep the body hydrated, but it decreases the appetite, distributes nutrients throughout the body, and alleviates fluid retention. If you are feeling “bloated” , you are probably not drinking enough water.
Since you work a desk job, I would suggest keeping small snacks on your desk during the day, such as yogurt, fruit, or protein bars. This will help control your portions so you do not feel so hungry at work.
When it comes to any exercising, including abdominal exercises, listen to your body. Gradually increase the number of reps you do each day, but don’t over exert your abs. If your abs feel sore after many crunches, take a day off from doing abs.
It is best to do abdominal exercises before doing cardio. If you do cardio before abs, you may exhaust the abs and not get in your best abdominal workout.
Training huge muscles, such as legs, does help in reducing your body fat percentage. Because your legs are the biggest muscle group, you also carry more fat on them. Therefore, working on your legs will reduce overall body fat.
Studies have shown that green tea increases the metabolism and therefore aids in burning fat calories.
Feel free to ask any further questions.
Hi Brianna,
Of late I have been experiencing pain in and around my shins while working out my calf muscles. It also happens sometimes while I walk fast or running. And sometimes its the side of calf muscles which starts kind of paining and its not a kind of pain which you would associate with exercising. I consulted my doctor, he told me that I need to increase my water intake. I am not sure if thats the problem. It happens when I do calf raises standing on the staircase. Why do you think this might be happening?
Hi Ajit,
Your doctor is right about the water. If you are not drinking enough water your muscles may be dehydrated and that could be the cause of the pain. You may also want to refer to my video, Myofascial Release. http://www.witnessforfitness.c.....al-release. You can use a foam roller for the shins and the calves to temporarily relieve pain. Here is another interesting link I discovered that may answer some of your questions, http://www.dailystrength.org/c.....0-leg-pain. This article describes stretches you can perform to alleviate pain in your legs. Feel free to ask further questions.
Have a wonderful day!
Brianna
Hi Brianna,
I just wanted to ask you how good is yellow corn when it comes to protein content? Does it contain any fat ?
Hi Ajit,
Yellow corn is a great source of fiber and is rich in potassium. One cup of yellow corn generally contains about 12 grams of dietary fiber, 8 grams of fat, and 16 grams of protein. Yellow corn is low in fat and a great source of fiber. Fiber is important to the body for many reasons, which I will talk about later. Although yellow corn contains a fair amount of protein, I wouldn’t rely on it. Get your protein from other sources such as beans, dairy products, soy products, and nuts. Eat corn mainly for its fiber.
Brianna
Thanks a lot for your reply Brianna. I normally rely on milk and eggs for protein. I also add protein supplements to milk whenever I consume it.
I hope that all this satisfies my daily protein intake requirement.
Hi Brianna,
I wanted ask you a few queries regarding my recovery post training.
1. I trained my lower body i.e legs and abs on monday and was feeling normal soreness that you feel after workout. But even today the pain has not gone completely.
Does this mean that I am not taking proper nutrition and therefore my body is not recovering well ?
2. I dont get time to have proper nutrition as I have a desk job, so dont get to eat properly. I normally rely on my protein shakes which I take before going to office i.e after workout and just before going to bed. Do you think thats sufficient? Can you please point out where I am going wrong?
3. Is it okay to intake protein shakes twice a day even on the days you are not training? I take protein shakes twice a day on those days when I workout. Or else I just take it once a day or dont consume it at all. Does consuming protein shakes on your off days make you gain unnecessary weight?
4. I sometimes have green tea before going to bed after my dinner.
Is it fine to have green tea before bed time?
Does drinking Green tea twice a day help or should it be 3 to 4 times a day?
Please do reply to these queries.
Thank you for your previous replies,
Ajit Ugru.
Hi Ajit,
It sounds like you are getting an adequate amount of protein. However, I would recommend eating protein within a half hour after your workout to help with recovery. While protein shakes are good, try getting your protein through other sources. If you don’t eat meat, try getting protein through peanut butter, cheese, avocados, nuts, and eggs. Even on the days you are not training, keep drinking the protein shakes and eating other sources of protein. Even though you are not training on those days, you are still burning calories by doing other things.
When you are at work, take small snacks with you (like fruit or yogurt) so you can eat in small portions throughout the day and not get so hungry by the evening.
Green tea is excellent to your health for many reasons, so drink it as much as you like. However, if you have problems getting to sleep at night, drink decaffeinated green tea. I can’t drink beverages with caffeine in them before bed but many people can
Please feel free to ask further questions or make further comments.
Have a great day!
Brianna