AboutKen Alan Expertise To build a strong body, build a strong body of knowledge.
Exercise workouts, training programs, classes, program design, workout music, motivation. Cardio, strength, flexibility.
Experience AeroBeat.com, the first fitness music company. Program design/choreography, 7 Richard Simmons videos. Co-star, 4 Time-Life Medical exercise videos. Chapter author: "Physical Activity Instruction of Older Adults" (Human Kinetics), "Fitness Theory and Practice" (AFAA), "Fitness for Travelers" (ACE). Lecturer, California State University, Fullerton California, Department of Kinesiology.
Question Respected Sir,
It is a very well known fact that the best time to do your aerobic exercises for maximum output is either at morning or after your strength training because the glycogen stores in the body is very low. Furthermore it is also known that we must feed out muscles with protein shakes which contain carbohydrates(glucose) + proteins right after the workout for maximum results which increases the glycogen stores. If, someone wants to build muscles and reduce weight at the very same time what is the most effective method. Kindly give this answer keeping my body in mind. My height = 5' 11", weight = 73 kg, chest = 39", waist = 32". I just want to loose some extra pounds from my waist section without reducing muscle mass at any cost to make my abs more visible. So, just tell me an effective way by which I can have maximum muscle gain + weight loss.
Answer Glad you're motivated to take action. When you ask 10 different people what is the most effective method or plan for building muscles and losing fat, you're likely to receive 10 slightly different to radically different answers. I don't know what the best plan is for you, because I don't know anything about you - your age and gender, your exercise history, your diet, your physique, your current training program, your exercise form/technique. So for me, or anyone, to give you a specific plan is a shot in the dark. It's hard to figure out what the most effective plan is for someone you know yet only for someone you don't know. Keep this in mind from any "advise" you receive from someone who doesn't know you.
I'm not sure what you mean by "the best time to do aerobic exercise for maximum output...". Are you referring to for caloric burn? For fat utilization? For cardio benefits? Also unclear is "must feed our muscles with protein shakes right after the workout...". Do you mean after an aerobic workout, or strength workout, or both? You don't have to only consume shakes to get nutrients. Protein and carbs come in other foods and snacks as well.
When you say you want to reduce weight and lose some extra pounds, I assume you are referring to losing some excess fat. If you don't want to reduce muscle mass at any cost, your best strategy is to consume sufficient calories to ensure you have enough energy to do intense strength workouts for maintaining and/or building muscle, and ensure you have enough energy for cardio workouts which help to slowly reduce excess body fat. Depending on your body type, it's hard to say whether you'll lose the extra fat from your waist section quickly or slowly. Some individuals have to reduce body fat to a level that is hard to achieve and/or maintain in order to see the cuts in the rectus abdominus.
It's good to have a training goal. So, while becoming more defined is an apparent goal you have, hopefully you'll get more satisfaction eventually or ultimately from how you feel in addition to how you look. That way, you won't drive yourself crazy if you find your "goal" is a lot harder to achieve than what you had thought it would take. Exercise to be stronger and to become flexible and agile to prevent aches, injuries, and to perform better. Exercise to build cardio endurance for enjoying activities in life and for enhancing your health. By doing this, body fat will eventually take care of itself. And, you'll look good, too.
