Fitness Together Brecksville: October 2015

Tuesday, October 27, 2015

Should I Work a Different Muscle Group Every Day, or do Full Body Workouts?

Trainer Tuesdays

Welcome back to the weekly edition on Trainer Tuesdays. Make sure to check in at our blog every Tuesday evening to learn the expertise of our great staff. Aside from being fantastic exercise coaches, they are also extremely knowledgeable in many aspects of health and fitness; so, it's time that you get to know them a little better! Each week, we will post a frequently asked, or sometimes just a fun fitness related question followed by the answers of each of the trainers at Fitness Together Brecksville.

Should I Work a Different Muscle Group Every Day, or do Full Body Workouts?

Justin Traft: Ah, the age old question---'should I do different muscle groups when training everyday or full-body circuits?' Well, it really comes down to what you want to achieve. What are your goals? Everyone has a different approach. Not everybody's body responds to the same thing. That's what makes it fun. Variety of training. Some people prefer the split program. I prefer different muscle groups . It offers a chance for that specific muscle group to rest while you work a different group. Also to really concentrate on that specific muscle. Also, many medical kinesiology studies have shown that training different muscle groups on different days allow for faster growth . On the other hand many pro athlete do full body programs on back-to-back days and still perform at a high level and see results. As do normal gym goers. It allows them to do multi muscle groups in one workout, maximizing their workout for the most efficient use of time. So once again not every program is good for everyone. The human body responds differently with every client. So finding the right program and setting your goals is key to what works best for you. Ask a Fitness Together personal Trainer for help!

Adam Teplitz: There are different factors that dictate whether you should be doing a total body workout or isolating muscle groups.

One factor is frequency. If you're only working out twice or three times a week, it's best to complete total body workouts. If you're working out more than three times per week, you can safely isolate muscle groups.

Another factor is your fitness level. Beginners should start out with full body workouts consisting of one to two exercises per muscle groups. More advanced lifters can progress to split routines.

One final factor is your goal. If your goal is weight loss, total body workouts will be the most efficient and beneficial. These total body workouts should consist of multi joint compound movements to maximize the calories burned and muscles used.

If your goal is to build muscle , a split routine where muscle groups are isolated will garner the best results.

Taylor Burns: For this particular question it really depends on what your goals are and how many times a week you can commit going to the gym. If you go to the gym more than 2-3 days a week you might want to think about working different muscle groups. But again this depends on your goals. If you can make it less than a few days a week a total body workout maybe the ticket for you!

Lisa Clark: A common question we get as trainers is if you should be doing a full body workout or concentrate on specific muscle groups on different days. There are pros and cons to each. For most people who are exercising to lose weight it is going to be more beneficial to workout your whole body in one workout. This way you can maximize calorie burn and fat loss. If you are a serious lifter who is trying to build muscle, then doing a split routine focusing on specific muscle groups different days of the week, will be a better way to get the results you are looking for.

Kelly Bailey: The structure of your workouts depends upon your goals. If you're a beginner, or looking to lose fat weight, or wishing to gain general strength and mobility, I think two or three full-body resistance workouts per week is the way to go (this is in addition to doing some form of cardio at least three days per week for heart health). A full-body workout, focusing on compound movements, can torch fat and help you maintain and/or gain strength and muscle.

If, on the other hand, you are an experienced lifter looking for serious gains in muscle, or perhaps thinking about entering bodybuilding competitions, splitting your routine to focus on different parts of the body on different days of the week can be more effective. The split routine allows you to give each muscle group more attention, and a larger volume of work can be done per muscle group.

I personally stick with full-body routines focused around compound lifts and functional movements. I do this because I have limited time in which to work out, and my goals are to stay healthy, mobile, and to stave off weight gain as I get older.

Steven Madden: Whether you should do a full body workout or work only one or two body parts should depend on how many days a week you have to work out. Generally, if you have two or fewer days a week to workout, doing total body workouts should be fine and effective. If you are working three days or more, than you want to brake the body up and only train part of it per day. This allows focus on a specific body part, while two days of total body will be the best use of your limited time for weight loss and general conditioning

Tuesday, October 20, 2015

What are the best foods to get energy for a workout?

Trainer Tuesdays

What are the best foods to get energy for a workout?

www.fitnesstogether.com/brecksville/nutrition

Adam Teplitz: When it comes to optimizing your workout, you have to ensure your body is properly fueled beforehand. There are plenty of quality choices.

Whole wheat toast with a banana offers a mix bag of complex and simple carbs to fuel your workout. The complex carbs will keep your motor humming, while the fruit adds an extra kick of energy. For those training for a race, bananas are perfect in raising potassium levels, which drop when you sweat a lot. For an added bonus, add a dash of cinnamon. The spice has been linked to stabilizing blood sugar and improving brain function.

Another option is Greek yogurt with trail mix. This is a great choice if you're getting ready for a long run. Yogurt is easy on your stomach. Make sure to choose a mix that is mostly dried fruit based with as little fillers as possible.

One final option is a smoothie. They are time friendly. For a foolproof formula , use your favorite sliced fruit, a cup of Greek yogurt , and some granola.

Justin Traft: So many people ask me what the best food is for energy for a workout. There are a lot of good ones out there. Usually before my workout I make sure I am hydrated with water. Also, I have a source of protein and carb that's fast digesting. This way the body has a source for direct energy that it can use. Usually it's as simple as a protein bar or even a protein shake beforehand; or even a spoonful of peanut butter on a whole grain bagel. Choose something which will have enough calories that your body can use to sustain energy though out your workout. By preparing your body for a workout you will benefit more than if you try to workout on an empty stomach.

Steven Madden: What my workout will be usually dictates what I will eat before hand.

If I am doing a standard resistance training routine or some form of HIIT, then I want to focus on eating a high dose of quality protein about an hour before my workout. A good shake should be all you need, and the protein will keep your muscles strong both during the workout and after.

If I’m looking at endurance cardio, then I want to carb load about an hour before. Personally, I’m a big fan of oatmeal. If you are doing cardio first thing in the morning, then you can do it fasted; but never do resistance training in a fasted state---you always need fuel for your muscles when they are pushing heavy weight!

Maria Kolodziej: The type of food you consume before a workout depends largely on the type of workout you are about to undergo. For example if you are going to do an activity that requires sustained endurance like running or cycling, I suggest a complex carbohydrate like oatmeal or a wheat bagel. If you are going to work for strength, then a simple quick digesting carb like yogurt or fruit would be best before the workout. Remember, when trying to build muscle mass, it is said that consuming higher amounts of protein in between workouts is beneficial.