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Ask the TrainerChris Antonio

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02-15-06// Training Frequency
Can I work out twice in one day?

Chris:
I read your article last week about how to arrange the order of my workout. I’m glad you touched on that topic because I was a little unsure whether I was doing it right. In the past I had done my cardio first and my weight training last. I didn’t really think it mattered. This week I did as you suggested and wow what a difference. You were right; by doing my weight lifting first and my cardio second I had a lot more energy to lift weights than I normally do. I felt like I had a much better workout. I still have one question. In last weeks article you said if you’re going to do weigh training and cardio in the same workout do cardio last for best results. Is it o.k. to split my workout into 2 different times throughout the day? If so can I do cardio first?

Sarah L.

Sarah:
I’m glad to hear that your workouts went better this week. Doing cardio first was having a negative impact on your weigh training. Since studies show that weight lifting is more beneficial for improving your metabolism it makes sense to do it first. I think you will see better results in the future.

If you have the time to break your workouts into 2 sessions feel free to do so as long as you space them out accordingly. In the summer I sometimes like to do my cardio first thing in the morning. I’ll come back later in the afternoon and do my weigh training. I am always sure to space my workouts at least 4-6 hours apart so that I have time to get a few meals under my belt and replenish my fluids. In my experiences I have found that under these circumstances it’s alright to do cardio first if your goal is to tone up and loose fat. However athletes and power lifters beware; even with several hours of rest doing cardio first will have a negative impact on your strength levels. If you decide to split your workout in 2 sessions remember to make each session short and intense. Spending too much time in the gym will lead to overtraining.

Chris:
I have been lifting weights and trying to get in shape for summer. The hardest part is trying to follow a strict diet that allows me to see the gains that I have made in the gym. What foods contain the best sources of proteins? Are some proteins better than others? How do I know which ones to include in my diet? Thank you for your help. 

Paul A.

Paul:
Protein is very important because it helps us build, maintain and repair muscles. That’s why weightlifters are always so concerned about eating a diet that’s high in protein. There are 24 different amino acids that join together to make protein. The interesting thing is that our bodies can internally make most of these amino acids however there are eight amino acids that we must get from foods. These 8 amino acids are called essential amino acids. Lean animal proteins such as beef, chicken eggs, fish and milk have a high amount of essential amino acids. By including these foods in your diet you will get a more complete source of protein. You can make these food choices even better if you pick from low fat options such as Boneless skinless chicken breast, flank steak, egg beaters, low fat cottage cheese and skim milk. Remember it’s important to consult a dietician to determine proper protein ratios.

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