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Lean Muscle strongly recommend that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program…..read more

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As the Lean Muscle Site grows we will build up a data base of frequently asked questions from our users in the meantime see below

 

           As the Lean Muscle Site grows, we will build up a data base of frequently asked questions from our users. Remember to watch our videos and read our articles to get a complete and comprehensive understanding of the FAQs below.


Will I get big doing Crossfit?

If you train the hard, eat right and get lots of sleep, you will definitely gain lean mass, lose fat, and yes, you can build muscle mass with the Crossfit protocol. More specifically, the CrossFit protocol is designed to elicit a substantial neuroendocrine whollop, and hence packs an anabolic punch that puts on impressive amounts of muscle, although that is not the goal of Crossfit (strength is).


Can I lift weights if I’m sick ?

Lifting weights when you are sick is not a good idea as your immune system is low, and therefore your recovery is very slow. It is recommended that you get a check up with your doctor, and start when you have medical clearance.


When does my program end?

The lean Muscle program charges you monthly you can end it any time providing you give us one moths notice 

please refer to our terms and conditions when joining up the program


When is a good time to train, morning or evening ?

We understand that you have a busy life. Therefore, the program is designed to work around your schedule, and at your convenience. However, if you do have the option, we suggest that the morning is the best time for training, when your body is rested and recovered.


How do I best define my goals?

Most people have one of three goals - they want to stop being fat, they want to stop being skinny, or they want to "tone up". All of these goals are achieved in the same way - by losing fat and building muscle. The only difference between these three goals is the degree to which each applies. Improving the way you look is 80% diet. To lose fat, gain muscle, or "tone up", you have to eat correctly and prioritize your nutrition.

A quick note about the term "toning". Toning is just a matter of losing fat and building muscle. Fat does not "turn into" muscle - fat is lost, and muscle is gained. Additionally, losing 3lbs of fat is done in exactly the same way as losing 30lbs of fat. Building 3lbs of muscle is done in exactly the same way as building 30lbs of muscle. It's just a matter of degrees. So for those looking to "tone", be aware that you actually have two goals: to lose a small amount of fat and gain a small amount of muscle.


How can I get advice related to my medical condition?

You should find a professional with proper schooling and experience. General practitioners might not be the best for sports related questions, so a  qualified sports medicine doctor or physical therapist is recommended.


What is the most important rule to follow for a healthy diet?

Maintaining enough vitamins, minerals and proteins while limiting calories is by far the most important rule to a healthy diet. Regardless of their source, and whether or not they are "natural" or "whole", excess body fat, type 2 diabetes and weight gain are resultant from eating and storing more calories than one burns. Eating too many of any form of calories, whether from whole foods or not, will cause these problems.


How important is protein?

Proper protein consumption is important while losing fat and while building muscle.


I should avoid fat, right?

Fat calories are not "worse" than other calories. Fats are essential for many bodily functions including metabolism, brain function, and testosterone production. However, fats are more calorically dense than other macronutrients and this makes a difference if you are attempting to eat at a deficit.


Well then, I should avoid sugar because of insulin spikes, right?

Sugar isn't the only thing that spikes insulin - protein does too. Insulin is considered to be the anabolic hormone- you need it to build muscle.

Rather than worrying about insulin, you should identify the correct diet that works best for you, which helps you hit your overall caloric goals.


Which diet plan is the best?

There is no best. There are many paths to maintaining a good diet and losing weight. The important thing to understand is that people are different in their tastes and lifestyles, but not in their body metabolisms by any large degree. Resting body metabolism between extreme athletes and unfit people vary by less than 5%, which means it has virtually no impact on how much you can eat or burn. You should be prepared to experiment and find what works for you so that you can maintain a diet that avoids an excess of calories over your lifetime, however actively you choose to live.

In the end, the "best diet" is the one that you will stick to. We take the guess work out of dieting by providing you with a food manual and a step by step process to include recipes, and a structure and formula for success.


How long should I rest between sets?

In general, the more intense the lift, the longer you should rest.

Heavy Weight/Low Reps = Longer Rest (2-3 minutes)

Light Weight/High Reps = Shorter Rest (0.5-1 minutes)

Rest periods should be determined on an individual basis. Certain programs may call for strict rest periods, or you may have some flexibility.


I have an injury, what should I do?

If an injury and pain persist for longer than a few days, you should see a doctor.


Joint Injuries

Joint injuries require lots of extra help. Joint mobility work is necessary and should be done every morning. This typically involves joint circles (except for the hinge joints: elbow, fingers, knees, etc. -never "circle" hinge joints). The best recommendation I've seen is to do a number of joint circles equal to your age, both clockwise and counterclockwise. If you have a popping or creaking joint, double this number. If it is painful, move slower and triple the number.

It may also help to put light pressure on the joints and work them out. For instance, doing standing pushups against a wall is a great way to help a shoulder injury. Doing "squats" while lying on your back will help a knee injury. The key is to move them, and put stress on them, but not a lot. Your body will respond to stress by making things stronger.


Muscular Injuries

RICE - Rest, Ice, Compression, Elevation. Additionally, non-steroid anti-inflammatory drugs (NSAIDs) are helpful to reduce pain and swelling.

As for applying ice, there are many recommended ways to do this- I will provide one: apply ice for 10 minutes, then no ice for 20 minutes, and repeat as often as possible. Ice causes a vasoconstriction. When you remove the ice, the vasodilation brings fresh nutrient dense blood into the injury site to hasten recovery.


Am I doing something wrong if I'm not sore anymore after a workout?

No. Delayed onset muscle soreness (DOMS) is merely a sign that your body did something new. As it adjusts to your new routine, soreness will lessen and maybe even go away completely.


If I do cardio and strength training, what should I do first?

Since fatigue from cardio first can result in poor lifting form, the general consensus is that you lift first.

However, concurrent strength and endurance training should be avoided if you want maximum results from strength training. Cardio inhibits the muscle building effects of resistance training on a molecular level. Periodization is the best solution, but if you must do both, time them as far away from each other as possible (eg. on different days). You will still get big and strong if you do both simultaneously, but it will take longer.


Aren't bodyweight exercises for beginners?

This is simply not true. While bodyweight skills definitely have an upper limit, unlike weight lifting which is limited only by how many plates will fit on the bar, leverage can be varied quite a bit, increasing the difficulty of these skills. Progressive resistance makes you stronger. It does not matter if this comes from varied leverage, or extra weight.

The key to getting stronger with bodyweight exercise is to make them progressively harder by changing exercises slightly as you get stronger.


What sort of cardio is best?

The answer depends on your personal preference. Take a look cycling, treadmill, boxing, eliptical trainer, or stair climber. The idea is to keep cardio low impact on the joints.


How do I improve my flexibility/mobility?

Flexibility and mobility are roughly the same concept, describing the ranges of motion that a person can move through. There are many ways to improve flexibility and mobility - stretching, foam rolling, and mobility exercises. In general, foam rolling and mobility exercises should be included in your warmup, and stretching should be done after a workout.


Why has my weight plateaued ?

There are several reasons why your weight can hit a plateau, including:


Even with any of the above factors, the bottom line to losing weight is eating fewer calories than you burn. People often underestimate how many calories they're eating. So if you're struggling with weight loss, you're still exercising, and you've ruled out any of the above reasons for weight plateaus, look at your calorie intake or change your fitness routine.


How do I know when I'm burning fat and keeping it off ?

The most fat is burned when your body is exercising in its aerobic range. A good rule of thumb is that after 20 minutes in your aerobic zone, you will be burning more fat than carbs. Your muscles will continue to burn fat after both aerobic and anaerobic (muscle training) exercise. A moderate intensity workout burns the most fat. At a heart rate equal to about 75% of max, fat burning will be between 0.5-1.0 grams of fat per minute for a 100-200 lb. person respectively. Fat buring increases by roughly another 10% after one hour of continuous exercise. This is true for aerobically fit people. Less fit people will burn more sugar and less fat. Another great indication is to check your waistline. If you're keeping it off, a good indication is that your clothes will be much looser around the lower mid section.


What is the difference between functional training & machine based training?
Most, if not all of the so-called functional exercises, do not supply constant and variable resistance. Most machines supply constant tension and variable resistance based on the strength curve of the particular muscle, and track proper joint function. For example, compare dumbbell bicep curls on a Swiss ball to a bicep curl on a quality machine such as Hammer Strength. While performing the dumbbell curl, there is no tension on the biceps at the bottom or top positions. The resistance is greatest when the dumbbell is perpendicular to the floor. The amount of stimulus on the muscle is also decreased due to the requirement of balancing on the ball.

Machine based training certainly has an application if the goal is to increase strength and/ or muscle tissue. Keep in mind that more muscle equates to a faster, stronger and better athlete, providing they practice their specific skill or movement.

Functional exercise simulates everyday activity such as lifting, twisting and turning, resulting in improved balance, stability, and neuromuscular coordination.


Overall, the ideal program is dependent on your personal goals, and may combine a variety of exercises including both functional and machine based training.


If you have any further questions feel free to contact us by visiting our contact page.