Inside fitness bites

Due to the recent and inexplicable surge in Inside Fitness' popularity, I have been suddenly inundated with questions. In order to address them all, I have taken the questions that can be easily answered in a few sentences and printed them here. I give you: Inside Fitness Bites.



I have a great body. Can I go to the gym and workout shirtless? It's about time the guys gave the ladies something to look at

--"Jumbo" athlete

No.



I have lost about 30 lbs. doing the Atkins diet, but I am having trouble losing the last 15 lbs. to get down to my target weight. Any advice?

--- Jared

Go to Gantcher and pick up a brochure for the TPPP program. You will be set up with five free personal training sessions. Your trainer will design a program specifically to help you shed those final pounds.



I want to gain some muscles. I hear American girls like big triceps. Should I take creatine? What protein shakes do I buy?

-- Foreign student

For a beginner, supplementing with creatine and protein shakes is rarely a good idea. First develop sound training principles (strict form and appropriate exercises) and proper anabolic nutrition (roughly 50 percent carbs, 35 percent protein, 15 percent fat). Once you establish good fundamental mass-gaining practices, you can look into protein supplements.

However, I should note that the only benefit of protein shakes is convenience. Eating non-powdered protein (lean beef, chicken, fish, eggs) will give you similar benefits without all the processing that protein powder goes through. As for creatine, that is a personal decision I can't influence. If you choose to do it, make sure you do some research on potential side effects, as well as the most effective brands.



I do a lot of cardio, but it gets really boring. Is there any way I can make staying on the bike for 45 minutes more interesting?

-- Girl on bike

You can listen to music. You can talk to the person next to you. You can bring a book. Or, you could simply get your backside off the bike after 20 minutes and do something else for the next 25. Try biking for 20 and jogging for 20. Or, my personal favorite, jump rope for ten minutes, run for ten, jump for ten, run for ten. Sure, it only takes 40 minutes, but it's a hell of a lot more fun than just sitting and pedaling for 45 minutes.



I usually go to the gym around 4 p.m.. However, I hate the fact that it's so crowded. What times are not so crowded?

-- Frustrated Freshman

The mornings and midday are usually pretty empty (from 10 a.m. to around 2 p.m.). You can get up earlier and go before 10 a.m., I am sure it isn't crowded then, either (though I have never been awake that early to find out). After 2 p.m., the crowds start to pick up, peaking around 5 p.m. or 6 p.m. After that, it starts dropping off, and it gets pretty empty again after 8 p.m. until closing.



Where did you learn so much about weightlifting?

-- Curious Gym Patron

I owe much of my knowledge to Mike Pimentel's Advanced Principles of Exercise Class. Outside reading has contributed, as well. However, I must admit that most of my more advanced knowledge has been generously imparted upon me by Elliott Wiley. Man, that kid knows his stuff.



What, in your opinion, is the most important part of a workout?

-- Alexei W.

While this question can be answered, and convincingly, in a number of ways, I will say that the most important part of a workout is what happens just before. I am talking about the warm up. Proper warming up and stretching is imperative to any successful exercise program. Ride the bike for ten minutes, stretch for ten minutes, and you are ready to go. However, failure to warm up properly and thoroughly greatly increases the risk of injury due to tight tissue and improper form. So, before you do any sort of exercise, warm up!



E-mail questions to fitness@tuftsdaily.com.