Kategorienarchive: Question & Answer

question-answer

Can I just consume milk, eggs and fish?

  von Jens Baltrusch | 7. Oktober 2011 - 11:09 | ,
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Question by Maria:

Do I get all the essential animo acids and vitamins ect? I would be adding a multivitamine and some cereal products, but milk, eggs and fish such as tuna would be the main food source in my diet, and maybe some juice, thanks.

Answer:

Hi,

this sounds much to one-sided, you need to add plant food to consume plenty of fibres.It is really important that you let an expert check your blood to get proper recommendations for the optimum choice and amount of food types. Sometimes you are not aware of food allergies or individual food intolerances. If you pick the wrong type of food too often, you can get sick. Please consult someone who understands in metabolic typing or nutritional consulting.

Take care!

What is “Qigong”?

  von Jens Baltrusch | 4. Oktober 2011 - 19:03 | , ,
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sport a-z

Qigong is a traditional chinese discipline to purify body and spirit. Exercises include routines to train breath, movement, concentration and meditation to improve the flow of “Qi” in the body. Qigong is supposed to extend life energy, strengthen frame of mind und supports demonstrably health prevention. Furthermore is is used for spiritual purposes.

“Qi” is the living energy of the body which moves the body and the world.

“Gong” means “work” or “ability”.

According to this “Qigong” means “continuous work with Qi” or “ability to use Qi”.

Find more information about Qigong and its roots on Wikipedia with the following link:

http://en.wikipedia.org/wiki/Qigong

Fitness plan to lose weight please?

  von Jens Baltrusch | 29. September 2011 - 16:57 | ,
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Question:

Hi, i am looking a little help. i have put on weight from i got married and am now looking to shift it but looking advice on a fitness regime.
I have a treadmill, a cross trainer, a stepper and a step (like for step aerobics) and kettle bells with a dvd of 5 seperate 10 minute workouts on it.
I intend have a healthy breakfast, lunch and dinner and snacking only on fruit.  I also am going to walk home from work everyday instead of taking a lift. this will be a 30 min walk.
Could you suggest a regime using the equipment i have to help me shed 2 stone in hopefully 2.5 months.
thanks – much appreciated

Answer:

Hi,

that will be an easy task for you – you have more equipment at home than most other people ;-) Your food plannings sound good – also that you are planning to walk home. It makes up a lot if you insert more movement into your life. Train regularly, 2-5 times per week, and keep an overall good diet and training regimen up for at leas 6-8 weeks.

Now about your additional training: kettle bells are good for a functional training, especially intervall training. you might combine it with interval cardio training on your cross trainer, stepper or aerobic step. Check the dvd`s for exact movment description. Additionally, you should add stability and flexibility exercises, as known from Pilates or Yoga, into your routine.

You could proceed like this:

Treadmill easy intensity, 10 min

kettlebell light whole body movements, e.g. dead lift and standing row (please check the dvd you have mentioned for exercise descriptions, they may vary), controlled movement, 20 repetitions controlled manner

step up on aerobic stepper 2 minutes, medium intensity

kettlebell lunges arm curls, controlled movement

stepper 2 minutes, high intensity

push ups 10 – 20 repetition, controlled movement

treadmill 10 minutes, easy to medium intensity

I recommend to get 1-2 additional training books or dvd about pilates and yoga.

Hope it helps! Good training!

What is the best home fitness program for toning your arms? I am female and do not want to bulk up

  von Jens Baltrusch | 25. August 2011 - 17:19 | ,
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Question:

What is the best home training program for toning your arms? I am female, wanting to tone up but not bulk up my arms.

Answer:

I would recommend a variation of exercises with strength band, dumbbells and body weight. Combine it, of yourse, with a balanced whole body training.

A good training regiment for arms would be:

train with low weight and high amount of repetition (15-30 reps, slow and steady movement with good control of motion)

triceps:

bench dips
tricep kick backs with dumbbell/strength band
tricep pull down with strength band (fix band at room door)
tricep press over head with dumbbell/strength band
push ups on knees / normal push ups with variations of hand position (from wide to narrow)

biceps:

bent forward row with dumbbells/strength band
biceps curls (single arm/both arms) wirh dumbbell/strength band – vary the directions of movement (from inwards to outwards)

Execute 2-3 times per week your arm workout, with 3 exercises for each tricpes and biceps, 2-3 sets each exercise with low to medium weight, 15-30 repetitions in slow steady manner (count 4 up-hold 2-4 down) – and integrate it into your whole body training.

Ps:  if you notice your muscles developing to fast (might be in your genes) reduce weight or adjust your diet.

Hope it helped – have a good training!

Protein shake after cardio & weights?

  von Jens Baltrusch | 23. August 2011 - 09:47 | ,
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Question:

After I finish weight lifting I like to do around 30 minutes of cardio (jogging), but I also have a protein shake after weights like you’re supposed to. When I jog after I drink my shake im kind of bloated and full and it somewhat effects my stamina for running, so my question is, can I drink a protein shake after 30 minutes of cardio and still get the full benefits of the protein? Or does the time window really matter that much? And, will cardio effect the consumption of protein?

Answer:

Hi,

the question is which effect of protein you mean? Protein has far more effects than just to build muscles. One of the most important effects of protein is its assistance of the immune system, but also it helps to repair and built cell structures, it assists in the activation of the metabolism, serves as an ergetic reserve and more.

So when you drink a protein shake after running, the protein (in combination with other substances)will definitely promote fast recovery of your body and help your body to rebuilt damaged cell structures.

Hope it helped!

Source(s):

http://www.jensbaltrusch.com

http://en.wikipedia.org/wiki/Protein

Weight lifting routine to lose fat for women?

  von Jens Baltrusch | 16. August 2011 - 08:48 | ,
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Question:

I would like to start using the new gym near my house to weightlift but would like to lose fat from my arms stomach and legs in the process. Can someone put together a routine for me? I can go as many days as I want to during the whole week and the gym has all the equipment I would need. Thanks.

Answer:

Hi, to lose fat your focus should be at first on healthy natural food and cardiovascular training

cardiovascular training:
3-4 times per week 30-60 minutes, best if you train with changing intensities or “intervals”

healthy food:
all natural fresh foods, especially vegetables, lean meat and fish, plain water

weight training:
prefer compound exercises like squats, lunges, deadlifts which include most muscles of your body

further recommendation: train your stability and flexibility additionally to be able to train with the correct movement pattern – it could be regular Pilates or Yoga classes.

Keep healthy and fit!

I need some weight loss tips! How can I lose a couple of pounds in 4 weeks?

  von Jens Baltrusch | 10. August 2011 - 09:34 | ,
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Question from Briana (13 years old):

I need some weight loss tips! I am 13 & i’m 5′ 1 and weigh 128 pounds. I am very unhappy with me weight and would like to lose a couple of pounds before school starts in a month.
Any answers are greaatly appreciated!! :D

Answer:

Dear Briana,

I am a Personal Trainer from Switzerland and just stumbled across your open question. I coach students in your age – In your age it is really easy to drop some pounds, as far as it should be really neccessary ;-)

Pursue a regular workout, e.g. running, 3-4 times per week and combine it with outdoor fitness exercises (if you are not into e.g. Pilates or Yoga). And, most important, check your nutrition. Your food should be naturally, lean and fresh (salad, fruits, vegetables, wholemeal food, lean meat and fish) and prefer homemade food. Food which you buy elsewhere contains mostly extra calories.

Please refer also to my website to find various outdoor fitness workout routines and get back to me if you have more quesitons on this topic.

Keep healthy and active!

Can a personal trainer take on a two-on-one session with an overweight and average weight person?

  von Jens Baltrusch | 13. Juli 2011 - 11:17 | ,
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Question:

Can a personal trainer take on a two-on-one session with an overweight and average weight person? Can they juggle it and have both people working hard at their different levels?

Answer:

In general yes, but the sense of “Personal” Training is to train one-on-one. This is far more individual and effective, because two different persons have two different needs.

The overweight person, for example, maybe is not able to go running to avoid the joints and back beeing overstressed, whereas the average weight person will be not trained well enough if you adopt the training to the overweight person.

I would only recommend booking a training session for two persons when they have a similar fitness and health level to guarantee effective coaching and best results.

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I have back pain from carrying my golf bag – what can I do?

  von Jens Baltrusch | 12. Juli 2011 - 08:20 | , ,
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Question:

I’m a 14 year old and am trying out for the school golf team in the fall. I have been practicing walking, but I get very severe back and shoulder pain for days after. I want to know any muscles or exercises I can use to build muscle in the areas used. I, unfortunately don’t have access to any equipment except two 5 and 10 pound dumbbells. Thanks for providing any useful information.

 

Answer:

Hi,

the most important muscles for the game of golf as well as carrying the golf back and most day to day activities are the intrinsic muscles and the larger abdominal and back muscles. You should get involved into a regular golf fitness training which would include especially core and balance exercises. Besides, you can do strength exercises for the larger muscle groups, and your pair of dumbbells is enough for this at first.

For your core:

planks (front & side): you hold yourself in a push up position or a lateral position and keep your body stable

balance training on a rolled mat or any kind of instable surface with movements of your hip as well as lateral rotations of your upper body

for your strength:

do a circuit for the larger muscles such as squats, bent forward rows, shoulder presses, push ups, arm curls and triceps presses.

Make sure that you learn how to stabilize your center (in Pilates called “Power House”), because this is a major issue in playing golf on a high level in a healthy way. When you get back pain from carrying, daily movements or playing golf it might be that you need to work on your body posture, release the muscle tension with mat and pilates roller stretches or mobilization exercises as well as improve your full body stability.

Hope it helped!

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