1. If I am doing both aerobic exercise and weight training, which one should be done first?

If you want to add muscle and lose FAT during the same workout you should do the weight training first. Why? First of all you'll have more energy, which usually results in a more productive weight training workout. Second, there is a time span of about 60 minutes, after starting the workout, where Growth Hormone levels are slightly higher than normal. You want to take advantage of that by making the workout not last more than 60 minutes. Weight training first may hamper the aerobic exercise because your tired, but you raise your chances of building muscle, which will burn more FAT in the long run. A better way would be to do them on different days and allowing yourself adequate rest between weight training sessions.

2. I do not want to look like a bodybuilder. Should I still lift weights?

YES! For most people, adding muscle is very difficult. Hard work, eating right, and having the right genetics are all needed to get the bodybuilder look. It also takes years, and most often a lot of steroids, to put on the kind of mass that you see in magazines. If you find yourself getting more muscle than you'd like, then you can stop training and they will shrink, due to lack of work. You can use weights, or progressive resistance, to make you stronger, faster and more explosive, as well as making yourself look the way you want. If you want bigger arms it's possible to train your arms and they'll become larger. Looking like a bodybuilder takes extreme determination and the right gene pool, it isn't something that "just happens". It is also important to note that most athletes use weights to improve their strength and their performance, and don't end up looking like a bodybuilder, even though they train very hard.

3. Will muscle turn into FAT?

No! They are two different things. Will an apple turn into an orange? The muscle, if not used, will become smaller and FAT deposits may appear over and within the muscle, but the muscle doesn't change into FAT.

4. What is the best exercise to do and when is the best time to workout?

The best exercise to do is whatever exercise you enjoy. Most people like variety and will run one day and play basketball the next day. Find an activity that you enjoy and stick with it.

The best time to work out is, again, whatever time of day you like. Some people are morning people and they usually have no problem with going to the gym at 0600, others like to workout at night. What time of day you workout isn't important, what's important is how you're working out and if you're getting enough nutrients and rest.

5. Is the order of when muscles are worked important?

YES! The muscles should be work from largest to smallest. If you already have enough size in most of the large muscles then work your weakest body part first. The muscles should be worked in this order: quads, chest, back, hamstrings, shoulders, calves, triceps, biceps, forearms/wrists, abs.

Why? To get the most gains the large muscles have to be worked hard enough to promote growth. If, for example, you worked your triceps to failure then tried to bench press, to work the chest, your triceps would be worn out before your chest worked hard enough to grow.

Avoid working abs and then doing Squats. The abs are a very important link in doing squats, they shouldn't be tired before doing squats. If triceps are worked before the chest make sure to lower the weight when working the chest.

6. What exercises should I avoid?

Any exercise can cause an injury when done improperly. To keep it safe go slow, don't bounce, and don't cheat. The only exercise that are generally not advised are the following:
o Full sit-ups, do crunches instead.
o Upright Rows, may cause shoulder problems/pain.
o Deep pullovers, may cause shoulder problems/pain.

If you feel any pain during any exercise STOP!

7. Should I train if I am sick?

Generally if the sickness is above the neck, it's alright to exercise (sinus, headache, sore throat, etc). Just take it easy and respect others who aren't sick by wiping off the bar or handlebars when finished and by washing your hands frequently if your sickness is contagious. It might also be a good time to take a few days off to let your body recuperate, getting sick might be a sign of overtraining.

8. What are lifting straps?

Lifting straps are worn around the wrist and wrapped tightly around the bar. They are usually made out of a heavy cloth and have an open loop at one end, so a loop may be made and your hand placed through it. This allow you to lift more weight than your grip can handle. Usually done while working the back, such as deadlifts, various rows, pull-[ups/downs], and sometimes curls. Treat these similar to lifting belts. Use them as a lifting aid for your heavy sets. Do plenty of lighter sets to help improve your grip and forearm strength.

9. How tall is Arnold?

The NET consensus was that he's about 6'0".

10. Should I eat before or after training?

When training you should work out on an empty stomach, or close to it. You want the blood to be available for your muscles, not tied up digesting food. You want to eat within 90 minutes after a work out.

MM2000 suggests riding the stationary bike at the end of your work out for about 10 minutes and slowly drink apple juice during your ride.

Post workout snacks should be simple carbs with a little protein. Orange Juice and some yogurt or a banana would be a good snack.

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