Q & A Part 2 - EXERCISE

QVC!!!

I'm going to be on QVC again TOMORROW (Friday) for 8 minutes between 5 and 6 pm Eastern!!! Check your local listings. I will post the link once I'm done.

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Question: Did you gradually add a few more each workout? I have been trying to do just one after 6 months, and I still can't go all the way up. How did you do it? Assisted chin-machine or just pulling up for dear life?

Answer: When your body weight gets low enough chins come easy. Until then do half chins or assisted chins every day until you are all the way up!

Question: Do you think you'll compete again and how would i find out about competing in canada in the maritimes,what would be the names of these competions so i could search for them? What times of the year is competion time? And i was wondering about the contest your husband had going on at oxygen ,the ab contest? was a winner chosen?Thanks so much i love your blog and all your pictures no matter what your wearing.

Answer: I won’t be competing anytime soon. These last 2 were pretty tough on me. But I can never say never. To find competitions in your area I recommend an internet search. Since I don’t live in the maritimes I am not sure about comps in your area. They run all year round.

Question: I have a Q. Should I out work out a few days if i worked out to hard to the point were my legs and butt have been sore for 4 days. I ha d just switched my routine and was lifting very heavy. i did the step machine the next day,and then jogged and walked on a steep incline the next two days. What is better. light work out after or no workout on the sore muscles?

Answer: Sometimes light exercise after an hard day can be good, or a hard workout focusing on a different group of muscles. It’s best to give 24-48 hours rest between sessions focusing on the same muscle group. Listen to your body.

Question: Who came up with the different rep sets....6-8, 10-12 etc. What are the advantages of each?

Answer: I don’t know who came up with these classifications. I’m sure my husband knows! The advantage of each is to work the muscle in different ways. 6-8 reps with heavy weights challenges the strength of a muscle, while 10-12 challenges the endurance of the muscle.

Question: Can you elaborate on Giant Sets? and how often they can be performed?

Answer: Giant sets are as follows; choose 5 exercises for 1 body part and do them in succession. Repeat as often as you like.

Question: With regards to ab exercises...is it a myth that you shouldn't exercise them after 6pm or you won't sleep? It this IS true why wouldn't one sleep? thx.

Answer: That’s a myth. Exercise whenever you can and eat clean.

Question: Do you know of anywhere in the Toronto area where fitness competition shoes can be purchased?

Answer: Yes but you won’t like the answer – stripper stores! That is where you buy your princess shoes.

Question: How do you firm up the lower part of your glutes. I do very well with the upper part but have a hard time isolating the part that flows into the hamstrings. Thank you.

Answer: Well, the glute muscles span the glute from top to bottom so isolating the lower part is difficult. I like prone hip raises with weight.

Question: Can you work your calves everyday? I think the answer is yes but I'm not sure. Would you be damaging unrepaired fibers if you did?

Answer: Don’t train calves every day. Train them 2 or 3 times per week. The greatest growth comes from stretching calves too. So lift and stretch.

Question: Tosca would you suggest that if your work out lasts longer than an hour (wts only) that it is too long. I like the idea of feeling energized when leaving the gym. i do, but sometimes i feel exhausted. i do like to listen to my body. i am trying to figure out a good routine for me to get in 3 cardios at least a week but i will not give up wts to do so. i get in the 3 plus cardios but leave feeling wooped at times after pushing myself to extreme. i usually do interval training. I almost think i should concentrate on walking at a incline at intervals at 35%. It really makes me sweat and can get my heart rate without exhausting my legs. I should mention i would consider myself in excellent cardio shape and have been lifting wts for 25 plus years. What do you think?

Answer: Interval training is especially exhausting. Interval training + weights = no wonder you are whooped! Feeling completely beat after a workout isn’t a good sign. Try doing your cardio at a different time of day so you are not exhausting your body in one session. If you are doing a heavy leg session with weights leave your cardio to the next day to allow time for your muscles to recover slightly. Tone it down, girl! Otherwise you might injure yourself.

Q & A Part 1 - Diet

So it was been 1 month since I have answered questions. Since there so many I will be answering them in parts. Today's part - DIET!!

FYI - Notice on the right side of the blog page I have added a Frequently Discussed Topics section. Check this out before asking a question please. Thanks bloggers.

DIET

Question: I want to know what you think about carb cycling? Will it work because it seems you really have to count your carbs and not over do it right? On the other hand some days you want to eat a nice plate of pasta (okay maybe just me) and not feel so guilty and then the next day not eat starch or grains? What do you think?

Answer: Well, considering in the Eat-Clean Diet I recommend having complex carbs and whole grains and fruits and veg each day, carb cycling doesn’t seem like the something I would recommend. Counting carbs isn’t fun either. I would honestly encourage you to stick with the portion sizes suggested in the Eat-Clean Diet. If you are looking into this for a special training program I would recommend you speak with a professional in the field.

Question: I have a question for you - I work in the hospitality industry and I have absolutely insane hours.This week my schedule was Sunday: 11pm - 7:30am, Monday: off, Tuesday: 7am - 3:30pm, Tuesday: 7am - 3:30pm, Wednesday and Thursday: off, Friday: 11am - 7:30pm and Saturday: 11am - 7:30pm and my schedule changes every week. I get up at a different time everyday and go to sleep a varying times as well. How can I get my 6 meals on track with such insane hours?

Answer: You treat your work nights as your days and days as your nights, then treat your work days as regular days. Continue to eat every 2 – 3 hours during the times you are awake.

Question: Could you share with us some of the "challenges" you faced eating on vacation? What snacks did you bring with you or purchase to help you maintain your schedule of eating 5-6x per day? Also, what did you typically order at mealtime to ensure that you were eating clean options?

Answer: The biggest problem is eating enough and on schedule. Usually I end up skipping some of my regular smaller meals because I can’t access food. So I stash nuts, oats, apples and boiled eggs and that gets me out of trouble.

Question: When you list that you drank 6 oz. of wheatgrass, is that 6 oz. of water with one cube of wheatgrass or 6 oz. worth of wheatgrass cubes IN water? Do you have a hard time choking it down? I find it like drinking grass clippings in water. Did you always enjoy drinking it? Do you have any suggestions for kicking it back?

Answer: It was 6 oz. of frozen wheat grass in a tall glass of water. I just took it back like a pro! You could try mixing into a smoothie if you are having a hard time taking it.

Question: Knowing that you are not endorsed by any brand, which brand of chlorophyll do you take and is it a pill, powder or drops? Also, how to you prepare your wheatgrass and where do you get it?

Answer: I like the liquid kind of cholorophyll. As for wheatgrass look for it in a natural food store. It can be bought in liquid or frozen form.

Question: Tosca do you think it is adequate to just eat smaller portions of cooler 2 instead of doing cooler1 for a couple weeks, if i want to see more results. Is the distilled water and all to show less water weight ect. my goal is not to have the temporary effect but long term . Or does cooler 1 make you drop real fat at intermittent times, or will just reducing intake fix that also.

Answer: A portion size change will make a difference. Cooler 1 is best used for plateaus, but by all means try smaller portion sizes, too. Do what works best for you. Some people have a very hard time with Cooler 1. Distilled water reduced sodium levels, which can cause water retention. This is best used for competition prep when your skin has to be thin and tight.

Question: What do you eat 2-3 days prior to a competition and what do you eat the day of the competiton?

Answer: Check out my competition blogs from back in September and November. They are archived here on the site.

Question: How many protein shakes a day can I have? I add fruit to mine and water.

Answer: Stick to 1. Remember, it’s more important to get your protein from whole foods (chicken, fish, eggs, etc) than a synthetic product like protein shakes and bars, which can be filled with processed ingredient.

Question: I know you do not endorse any protein supplement, but I'm so confused when trying to buy one. Is it possible for you to tell us wich one you use ? Also, do you have a trick to avoid snacking at night ? I will eat super clean all day long but then, when I watch tv at night, I just want to eat sugary desserts.

Answer: I switch it up from time to time, but I enjoy Raw Power and Living Harvest. Changing your routine at night might help to avoid cravings, or grab water or fruit before sitting in front of the tube. Having healthy snacks at the ready and the junk out of the house is key!

Question: I have a question for you. I am a 30 y/o mom of 3. I have a lot of excess belly fat on my 5'4" 155 lb. frame from my wonderful kids. I exercise 6 days/week, alternating 3 days of cardio and 3 days of strength. No matter how well I eat, it doesn't seem to budge. I am VERY frustrated and I am looking for answers. I use your recipes and follow the lifestyle the best I can, with a slip-up every now and then, but still the scale does not budge, and the clothes are not fitting any better. I would appreciate any advice you can give.

Answer: Well something isn’t working and I can’t tell what it is from your note. Why don’t you send me an email at tosca@eatcleandiet.com so I can learn more.

Question: Is it true that the body can only absorb 25 grams of protein at one time?

Answer: True!

Question: Tosca, when it comes to consuming protein bars or protein powders do I also need to consume complex carbs from either fruits/vegetables/whole grains in order to complete my 'protein/carb' combination? Or do the bars/powders alone have enough protein & carbs for one 'meal'? (some examples of the protein bars that I eat are: Luna, Clif bars, meso-tech bars).

Answer: It really depends on the bar. Some offer lots of complex carbs, and some are mainly protein. I try to pair a bar with a piece of fruit. As for powders, if you mix them into a shake throw in some oats and fruit to make it a complete meal. I have lots of complete meal shake ideas in my cookbook.

Question: Tosca, Is it true that foods high in vitamin C should be consumed with protein in order for the protein to be fully absorbed by the body?

Answer: This is one I haven’t heard before. Usually iron and vit C need to be consumed together more max absorption.

Question: Tosca, I'm a bit confused about the clean eating rule of combining complex carbs and protein at each meal. Do complex carbs from whole grains need to be consumed at every meal/snack or is it ok for your complex carbs to come just from fruits and vegetables at each meal/snack?

Answer: Consume complex carbs from whole grains a few times a day. I like to have them at breakfast, and lunch, and sometimes at dinner.

Question: Is there an accurate way to calculate how much protein a person should be consuming each day? If so, what is it?

Answer: The best way is to use the palm of your hand. Use this as a guide for each protein serving you have 5 – 6 times each day.

Question: Is there a difference between 'whole wheat' and 'whole grain'? If so, which one would you recommend over the other and is one a better/cleaner choice over the other?

Answer: Whole wheat refers to the whole wheat grain, whole grain refers to a variety of grains. Either are acceptable as long as the ingredient lists shows they are actually whole. Don’t just read the front of the product.

Question: I want to know what food or meal you crave or treat yourself to? What can I indulge in if I'm craving pasta, pizza, or schezuan (the crispy stuff with noodles or rice)? What meal would satisfy my craving for fat and starch especially around PMS-it's my worst week!

Answer: I usually like to treat myself with some cheese. It is my favorite! Indulge in whatever you like for your treat meal. Just don’t make it a whole day of treats. PMS time cravings can be brutal. I recommend lots of exercise, avoiding salty foods, and filling up on lots of veggies.

Question: I have a question about rice noodles. I love Vietnamese Bun - I get the one that has the grilled shrimp (does have a lemongrass sauce on it - not sure what's in it) and it has rice noodles (I'm assuming white rice - but you mention rice noodles in one of your books as being ok). Then you pour a nauc man sauce over the top. I think it has vinegar, a few veggies, some peanuts, and spices. It may have a tad of sugar -but its not overly sweet. It is a very light dish and feels clean. Is this a good option to eat? It's my favorite at the vietnamese restaurant.

Answer: Sounds good to me. Maybe have the sauce on the side so you can add in little bits here and there. Try different protein options from time to time, too.

Question: I have a question for you: I am 5ft 1" tall, 39yrs old and weigh 121 lbs. I want to lose 5-7 pds. If I follow Cooler 1 is that too much food for me seeing I'm not the "average" height woman? What is adequate amount of protein/carbs and fat for me? I do cardio 6x week (45min) and free weights 3x week. What do you suggest I do?

Answer: Your have portion size measurers built in. Use your hands as a guide. See the Eat-Clean Diet for more information on this. You can adjust Cooler 1 to fit your size by using portion sizes. Your exercise sounds great. Give Cooler 1 a try!

Question: I usually eat cooler 2 since I was a fairly active individual. At the end of January, I was involved in a car accident, and am now restricted to low impact cardio and the only weights I'm lifting are less than 5 pounds. Should I be eating the same amount of protein or should I scale it back a bit?

Answer: You may want to reduce all of your portion sizes since your activity level has decreased. However, since your body is in recovery mode don’t forget to give it the best quality nutrition. This will really help you. Bottom line: listen to your body… if you’re hungry EAT something clean! Once you’re fully recovered you can go back to being a hard core trainer! My best wishes for your speedy recovery.

Question: Do you think the fact that you periodically go on cooler 1 is the reason you have the excellent results of reducing belly fat?

Answer: Nope! It’s because I eat clean every day! Consistency & dedication = results.

Question: I have a question about belly fat too...is it more the food you eat or how active you are to get them flat? Which exercises for lower abs and how many reps/sets and how often per week?

Answer: What you eat is always more important. Remember the body beautiful formula: 80% diet, 10% exercise, 10% genetics. You NEED to eat clean in order to see results. As for ab work: you can train them everyday using a challenging number of reps. This will vary based on your strength and the exercise. I like heel raises, reverse crunches and hanging knee raises.

Question: Are you gluten intolerant? If so, you've mentioned that you eat Ezekiel bread. What brand do you use? I'm assuming that the Food for Life brand isn't gluten free.

Answer: I have never been officially tested as gluten intolerant, but sometimes wheat products do cause me to bloat. I like to try gluten-free products because a lot of my readers do suffer from this problem. Ezekiel bread is not gluten free.

Question: Do you have to use roasted peanuts? I have read where roasting takes nutrients out. Doing this I figured on leaving out the oil. What are your recommendations?

Answer: I tend to use peanuts in major moderation since they are high in saturated fats. I prefer almonds instead. Roasting changes the fat composition and can often turn the good fats to bad. If you must roast, do it on occasion and do a dry roast in the oven.