ASK Jimmy the Guru

What is Interval Training?

Q: What is interval training?

A: In interval training, you alternate between bursts of higher-intensity exercise and periods of less-intense exercise. As you get more fit, you decrease the rest time and increase the high-intensity periods. You’ll see  big fitness gains if you train this way regularly.

For example, if you currently run for 30 minutes of 6 mph, try switching it up some. Jog for 5 minutes to simply warm up. Then increase your speed to 6.5 – 7 mph for 1 – 2 minutes. Then jog for several minutes at your normal speed, then again at the increased speed, and so on until you reach your time limit. Your ratio of work to active rest should be 2:3 if you ran for two minutes between 6.5 an 7 mph, then jogged for 3 – 5 minutes at 6 mph.

You can also use your heart rate to set intervals. For example, if your heart rate hits 70% of your maximum when you jog at 6 mph, start at that speed. Then increase either your speed or elevation (if you’re on a treadmill) to get your heart rate to 85% or 90% of maximum for 1 – 3 minutes. Then go back to jogging at the 70% heart rate, and continue alternating.

I typically recommend substituting interval training once a week at first, as it is more intense for you then try it 2-3 times a week in replacement of your normal routine.

Jimmy the Guru, Over and out!

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The body mass index, or BMI, is a simple way for men and women to estimate body fat based on their height and weight. From BMI, it is possible to determine your healthy weight range.

What is BMI, and why is it useful?

For the majority of Americans, the BMI is the most up to date and scientifically accurate method available for determining healthy weight. One of the major limitations of BMI is that it often over-predicts overweight or obesity in people who are lean and muscular.

It is very important to know that people who may be classified as overweight or obese can still be healthy as long as they are fit. It has even been proven in scientific studies that fit people with BMI’s that classified them as overweight were healthier and lived longer than unfit people who were at normal weight. Interesting eh?

Jimmy the Guru

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Weighing In On Bread

Q – My girlfriend is all about these natural, hormone and gluten free like breads lately. She tells me that they are supposed to be sooo good for me. Well are they?

A – Those super-heavy, “all-natural” loaves of bread may look and sound like they’re healthy, but their density signals that they probably contain more calories than most other loaves dude! Plus, they’re typically made with simple sugars like high-fructose corn syrup, dextrose, and maltose that will add even more calories. So let your girlfriend know that Big Jim over here at i-Supplements told her she needs to look into these things that are “so good for you” before actually believing it!

Remember to “weigh in” on breads and starches before you buy them–it’s easy, free, and could perhaps save you a ton of calories in the long run!

Jimmy The Guru

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When Should I do My Cardio?

Q -I train 3-4 times a week and do cardio on training and non-training days. When should I add my cardio in on training days, before or after I workout?

A – Well personally I do not think it matters much, but over the years hearing individual opinions on this matter I’ll let you know what other people think is best. Let’s say you are going to train your lower body today. If you are using the same muscle for weight training as you would for cardio, then you should workout first. Weights will preserve muscle when you are dieting, whereas cardio does not. But if you decide you would like to work upper body instead, then jump on the treadmill prior to your workout. Nowhere does it say that one must come before the other. We are all different and if cardio before your workout rather than after makes you feel better than doing it after, then that is what you are going to do! I hope this helps.

Big Jim – The Guru

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Q – I am only 33 years old and I am already starting to have some minor issues in the bedroom, any advice on what I can do to help?

A – Well there are several things you can start off doing to try and correct the problem as best as possible, those things include:

- Eating well! Look to fruits, veggies, lean meats high in protein and whole grains. It has been found that increased body fat is linked to lower levels of testosterone, the key hormone that revs up your sex drive.

PreActiv

- As well as eating better, do plenty of cardio. Cardio helps boost blood flow everywhere throughout the body, including the arteries in the penis that help you maintain your erection.

- It is natural for men to want to perform at their best in the bedroom, so if worse comes to worse and the tips above do not work, then check out sexual enhancers for men, they are great for all kinds of sexual dysfunctions. Natural male sexual enhancement supplements are a safe, inexpensive and highly effective way to boost sexual drive and help correct any sexual dysfunction without a prescription.

Big Jim – The Guru

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NO-Xplode

We get random questions from our customers every once and awhile which I try and answer as plain and simple as I possibly can. The most recent question emailed to me was from Leo in Maine.

Q – I am a caffeine addict and I haven’t tried any pre workout nutrition drinks yet but I need something to get me going before I hit the gym. So is it harmful if I have a cup of coffee before I workout?

A – No – not at all! While we are on the topic, I always make sure that I have a hot “cup of joe” FOR my workout! In fact, drinking coffee before your workout can actually improve your performance as well because caffeine makes you more alert and helps you workout harder, longer and more intense.  If coffee isn’t your cup of tea, then think of using pre workout nutrition drinks in replacement to help prepare your body for your workout and help boost your gains.

Big Jim at i-Supplements.com

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Yawning While Working Out?

Q. Almost every time I start to workout I notice that I always start to yawn. I even yawn all the way through my workout, but I am not tired at all! What is up?

A. I hope that you aren’t yawning because your routine is boring! No one, scientists included, really knows the reason why we yawn. yawning though increases blood pressure and heart rate, so the reflex may be one of the ways that your body is in a sense preparing itself for exertion. When you feel the urge to yawn while training, try and inhale through your nose and exhale out your mouth in slow, deep breaths, or increase your pace during your training. The demands of your breathing alone should prevent you from yawning the whole time.

Jimmy the “Guru”

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Question:
I hear a lot of confusing information about which is better between using high reps or low reps. Most people say that high reps with lower weight is better for “cutting”, whereas low reps with heavy weight is better for building muscle. Can you shed a little light on this please?
Answer:
Actually, either of these strategies is fine for building muscle, cutting fat, or both, provided you are challenging yourself with the weights being used. Muscles grow when they are forced to compensate for added work (lifting). Think about when you first started lifting weights. The growth you experienced was rapid because your muscles were not used to the new amount of work they now had to do. Basically they were shocked into growing quickly. After a while, though, they become accustomed to weight lifting and your progress begins to slow, or sometimes it stops altogether.

The human body is remarkably adaptable, so you need to change things up and challenge it in order to keep your progress moving forward. If you’ve been training heavy for quite a while, switch it up and start doing lighter weight, but higher reps. The same goes if you always train lighter with higher reps.

Your diet is going to play the biggest factor in how you look. Sets, reps and weight are secondary to building muscle or losing fat. If you do higher reps with lighter weight, “cutting up” is going to be much harder if all you eat is cheeseburgers.

In health,
Big Jim

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Question:  Now that I’m pregnant, can I continue my rigorous schedule of running 4 days a week?

Answer:  Yes, you should continue your workout program throughout pregnancy, with modifications.  My advice:

In the first trimester, continue your routine, but slow down if you feel tired or sore.  Avoid overstretching, because your muscles are more easily strained.

In the second trimester, reduce the intensity and duration or your runs when pregnancy’s extra weight and shifted center of gravity makes it more difficult.  Also, listen to your body.  If you are weaker than normal or out of breath, slow down, rest or even call it quits until next time. 

In the third trimester, try lower-intensity exercises like walking or swimming.  Stop if you experience dizziness, head or chest pain, or vaginal breakthrough bleeding.  Running in these months may also be hard on your knees and ankles.  Don’t fret, it’s only for three months, you can start your regime back up a few months after the baby is here. 

Keep in mind, once you are pregnant, your job is to grow a healthy baby.  Staying in shape while doing that is encouraged, as well as, helpful for the birthing process and keeping off unwanted/unneeded pounds throughout the nine months, but nonetheless, not to the detriment of the fetus or your body.  That being said, choose safe exercises that you AND the developing baby inside you will benefit from.

In Health,

Big Jim – The Guru

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Answer:  This is an impossible question to answer but does fall in to a list of questions that can all be answered the same way.

MIX IT UP

This is my advice on many questions regarding training and exercise.  My experience trainng myself and others over the years proved to me how much change is vital to bodies adaption mechanisms.  I teach my clients to consider and “rep-range” to help guide them.

If I were to give a blanket recommendation blindly to the population it would be:

• Athletes 3 – 25
• Males 6 – 15
• Females 8 – 20

Load is so important to our muscules, bones, connective tissue and so much more.  Do you get to the single digit repetition sets in your workouts?  Most people do not get to either ends of the above ranges.   People tend to stay at some boring number they read in Men’s Health, like 3 sets of fifteen.  Then they do it month after month – year after year.

Mix It Up – People.

Get to work.

Big Jim