I'm just starting to lift weights, and I don't know how much weight I should use. Is there a good way to approximate weight for any exercises?
-Confused freshman
There is no best way to approximate the weight you can lift with each exercise. My advice would be to be very cautious when you attempt a previously unperformed maneuver.
First, figure out how much you think you can lift. Then reduce this weight by 25 to 50 percent. Using the lighter weight, attempt a few repetitions and determine how heavy the weight feels and whether or not you are using proper form. If your form isn't perfect, don't even think about increasing the weight you are lifting.
However, if you feel comfortable with the motion of the exercise and the weight feels light, feel free to gradually increase until you find a resistance that's more appropriate for your current strength level.
I cannot stress the importance of perfect form enough. Bad form over the long run will lead to muscular imbalances and injury. It's also good to note that you shouldn't increase the weight that you are lifting until you are able to do every repetition with the current weight with perfect form; after that, it's okay to challenge yourself with more resistance.
With just about a week before spring break, is there anything I can do to lose those last few pounds of flab around my midsection? I know I'm starting late, but help me out please!
-Junior, nervous to go to the Bahamas
There's good news and there's bad news. The bad news is that you won't be able to make a world of difference in your fitness level in the next week. But the good news is that in the nine days before spring break you should be able to lose about two pounds of fat - if you follow my advice. There are two elements to a successful weight loss plan: diet and exercise. Let's tackle them individually.
For your diet, cut out refined sugars - juice, sweetened cereals, cake, dessert, etc. - until break. Eat small meals five to six times per day, incorporating high protein, moderate fat and whole grain. This strategy isn't low-carb per se, but we are trying to cut out the simple carbohydrates that result in unwanted pounds. Increase vegetable consumption and drink lots of water.
For your workouts, strength train at a high intensity, with lots of supersets and few rest periods. Note that just because you are doing high-intensity exercise doesn't mean that you should move the weight quickly. A slow speed of movement is still the best way to go about lifting weights. It will feel more difficult, but that's just because your muscles are working more throughout the range of motion.
Secondly, do some cardio interval training. Alternate sprinting and recovery time in a one-to-one ratio. Do this for 10 to 20 minutes, depending on how you feel. Finally, try to be as consistent as possible with your workouts for the next nine days. You won't completely change your body, but you should at least be able to make a small impact.
Is there a good measure to determine my fitness level? I can bench press my weight a few times - does this make me strong? What is considered "good" in terms of fitness?
-Senior who likes to stare at himself in the gym mirrors
Just as with approximating weight, there is no best way to measure fitness. It is important to note, however, that just bench pressing a lot of weight doesn't mean you are in good shape.
There are four physical qualities that the human body possesses: strength, speed, flexibility and endurance. Improvements made in one category usually have effects on performance in other categories as well. For example, increasing strength has a positive impact on speed and a negative impact and flexibility and endurance. It's important that you take into consideration each of the physical qualities when you are looking at overall fitness.
That said, there are different measures within each quality. For example, in the category of strength, there exists maximal strength (the amount that you can lift once) as well as more endurance-based strength (how many times your body can lift something, which is different from aerobic endurance).
The moral of the story is that just using the bench press isn't going to get you in amazing shape overall. Each of the physical qualities has an impact on your fitness level.
I don't have enough space in this column to detail tests for every aspect of physical fitness, but if you're looking for a comprehensive physical assessment, sign up for the free personal training sessions provided at the gym. Your trainer will help you determine your fitness level, as well as provide you with a workout plan for improvement in underperforming areas.
