Nov 192012
 

Here is another rapid fire edition of Ask Joe!

How often should I be strength training?
Only 2-3 days a week is just fine. Now that doesn’t mean you should only be exercising 2-3 per week. You should be exercising at least 30 minutes per day. It doesn’t mean you have to go to the gym everyday for 30 minutes, it just means you need to move for 30 minutes.

Do I need protein shakes after my workouts even if I’m trying to lose weight?
Sure, if you don’t mind them. Immediately after your workout your body goes into recovery mode. This is a great time to supply your body with some high quality protein to help those beat up muscles recover quicker. Quicker recovery equals faster muscle repair, which results in more fat burning muscle in your body. Most of these protein shakes contain a protein called whey (pronounced ‘way’). Whey protein is a very fast metabolizing protein. Your body is able to absorb and utilize this protein quicker than many other types of protein. This is great right after a workout!

Now if you don’t like the taste of these protein shakes, a simple higher protein meal will suffice. By the way, chocolate milk is a great recovery drink. It’s got the right combination of carbs and protein you need to recover.

What is the deal with intermittent fasting?
Intermittent fasting is a technique used to get you those last 10 – 15 pounds off. It’s a bit aggressive, but works quite well. I’m still experimenting with it myself, but so far I like the results!

It works like this: once or twice a week you fast (don’t eat) for a set period of time. For example, on Wednesday’s and Friday’s you would fast for 16 hours. I would have you stop eating at 4pm and resume at 8am the next day. During this fasting period, you can still drink water or tea.

I find intermittent fasting does a few things. First, it makes me much more carb sensitive, so it takes a lot less carbs for my body to feel energized. Second, it makes hunger pangs less annoying, so if I feel hungry when I shouldn’t be, it makes it easier to fight through. Third, it helps my self-control, if I can go 16 hours without food, it makes it easier to skip the junk food at other times.

Do you have an Ask Joe question? Let me know! You can email me joe [at] joefitness.com, leave a comment below, or post it to our Facebook wall!

  One Response to “How Often To Strength Train, Protein Shakes For Weight Loss, & Fasting – Ask Joe”

  1. I am in my 5th week of P90X and my second week or training for a half marathon. So right now I run 3 or 4 miles on Tues, Wed. and Thurs along with my P90X work out and then replace my Saturday cardio with my long runs on Saturday. I take Sundays off. I have been trying to follow the P90X nutrition guide and use recovery drinks after my work outs and have 4 servings of protein a day and a low carb diet. My daily calorie intake is 1800. I weight 133# and I am 5’2. I have actually gained two pounds in the past 5 weeks instead of loosing. I would think I would have lost weight with all the working out I am doing. Do you have any suggestions of what I should be doing to make sure I get the proper nutrition to be doing all this exercise? Do I need to consume more or less calories with all my activity? Is it normal to gain weight with all I am doing? Thanks.

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