Exercise and Fitness: Questions & Answers
Vital Health Zone is proud to announce Gina Jackson, who is our resident exercise and fitness expert and who is available to answer all your questions about exercising and fitness. Gina has a private practice and is available for consultation.
Gina answers all your exercise and fitness questions below:
Q: I am a 22 year old, 5'11, 240 lb male.
I have worked out since I was in high school and have quite a bit of muscle bulk but also my share of body fat. I would like to start lifting heavy again but also get rid of some of the fat as well.
I am trying to figure out what the ideal amount of calorie intake I should strive for to provide adequate nutrition to build muscle but also limited enough to be able to drop body fat.
Also any other advices would be appreciated. Thank you.
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A: Based on the Dept of Health & Human services, National Institute of Health, your Body Mass Index (derived from your height and weight) is 33.5%
Normal BMI 18-24.9; Overweight 25-29.9; Obese 30+
A healthy diet of 2000-2200 calories supported by a program of regular exercise can re-shape and re-define your body in a matter of months. Since you are so young, your body will quickly and easily respond.
I would recommend you focus on tightening up your dietary habits as I suspect they are the culprit. Skip the pizza, chips and nachos; eat healthy protein (chicken, fish or beef) with complex carbohydrates and minimize/eliminate the potatoes, rice, pasta, soda and salt etc. If you try to lean out your body with this rigor....plus concentrated work in the gym incorporating cardio and strength training [no matter how heavy you chose/elect to press] for 2-3 weeks, you will see and experience a change in your body.
Eating 2000-2200 calories of lean, healthy food EVERY DAY will be much more satisfying and supportive of your desired goals for weight loss than a couple of slices of pizza, a soda and a bag of chips.
By the way, once you carve out the body you want; i.e., lose the weight and realign your BMI, you will need to adjust your caloric requirements as your body will have established a new baseline. Lastly, your workout regimen will/can move to a "maintenance level" of training to sustain it.
Once you start training your body, you never stop.
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