Q&A with Mike Furci
08/05/2000
Furci Home / Fitness Channel / Bullz-Eye Home
Mike,
I've been working out for quite a few years
and believe I'm in pretty good shape. The only problem I've got is around
my mid section and it always seems like I have a little belly on me.
I'm 37 and I'm wondering if that has anything to do with the situation.
Do you have any suggestions that may help get rid of my extra baggage.
Thanks,
Rick
Response
Rick,
your concern about your mid section is the
most common concern men have about their bodies. Genetically, men deposit
a large percentage of their body fat in their abdominal region and lower
back. Unfortunately, being 37 does have something to do with it. I'm
35, so I know where you're coming from. I remember the good old days
when I could eat anything in any amount and not gain a pound. But don't
give up yet. There is something you can do to help.
I'm not going to promise you'll get back to your 18-year-old
metabolism, but I can show you how to speed it up and get leaner. The following
components are a brief overview to get you started.
The first component is modifying your diet. Start by ensuring
that you consume at least one gram of protein per pound of body weight.
Protein is responsible for repairing and maintaining everything in our
bodies. Without adequate amounts of protein, your chances of building or
even maintaining muscle are about as good as getting a date with Pamela
Anderson-Lee. Don't listen to these wackos that claim high amounts of protein
are bad for you. There is not one single solitary study that shows this
fact.
Next, find out how many carbohydrates you need to take in each
day to bring your body fat levels down. To do this, figure out what your
current average intake of carbs is. Cut this average by 20% and see what
happens over the next two weeks. If you lose one to two pounds per week,
stay there. If you do not lose any weight, cut it by another 20%.
Finally, your fat intake should be roughly 10% to 30% of your
diet. Try to ensure that most of the fat you consume comes from fish (omega
3 sources), olive oil, or any other monounsaturated and polyunsaturated
sources.
The second component is building muscle. Muscle drives the
metabolism. It's our muscle that burns fat as fuel. Five pounds of muscle
on an average man's frame will raise his basal metabolic rate about 10%.
So what's the fastest way to build muscle? Read all three parts of "A
no-nonsense guide to design your workouts." These articles will set
you off in the right direction.
And finally, the third component is doing some cardio. I recommend
doing 20-30 minutes per day at 85% to 90% of your maximum heart
rate. The formula for figuring a percentage of your maximum heart rate
is: 220 minus (your age) multiplied by (percentage). If you're a beginner
or aren't used to training at this intensity, I recommend starting at 60%
of your maximum heart rate. Gradually increase the intensity over time.
A simple way to determine your intensity level is by looking at your ability
to hold a conversation while doing cardio: If it is easy for you to discuss
the day's events while riding a piece of cardio equipment, the intensity
level is too low and you're wasting time.
Mike,
I've been lifting for a few years
now (five) and have made some pretty good progress. I've
competed in the past and would like to compete again some
time soon. However, I'm a firefighter and feel I need to
do cardio to keep my fitness levels up. I've been running
a lot because I don't seem to get as much out of machines.
I'm a little worried that the cardio I'm doing is hindering
my leg development. Is there a way to do cardio without taking
away form the size of my legs?
Jay
Charlotte, NC
Response
Jay,
I'm glad to see that you take being a firefighter so seriously.
My father was a firefighter for just under 30 years and was
always proud of the fact that he was in better shape than
most of the young guys.
Being a firefighter can call for some intense situations,
and running is a good way to prepare. However, running can
definitely make recovering from workout to workout a real
struggle, especially for somebody with your goals. I recommend
that you perform some type of interval training two or three
times a week. Do not go over 30 minutes in a session, including
a five-minute warm-up. Interval training, if done properly,
is by far the best way to improve your fitness level.
The best way to perform interval training for your purpose
is a 1:1, work-to-rest ratio. In other words, you will work
for one to two minutes then rest for that same amount of
time. The object to interval training is to raise your lactic
acid threshold (your ability to tolerate and get rid of lactic
acid). The higher your threshold, the easier it will be for
you to recover. To do this, the work portions of your training
must be as intense as possible. The rest portions should
be done at a very low level of intensity. At the end of your
interval session, you should feel like you couldn't run another
minute.
Most cardio pieces have an interval setting that you can
use. This is very convenient and is much easier to monitor
than running outside. Keep a detailed journal of your cardio
and weight training. If you feel your weight training is
suffering, skip a cardio day or reduce the amount of time.
It may take a while, but eventually you will find the right
mix of cardio and weight training to get the gains you want.
Good luck with future competitions.
Mike,
I've been working out for about six months. I've read the first part of the three-part
series on designing your workouts. The article is very good and there are a lot
of good ideas. My problem is that I'm not quite sure where to start. It seems
like there is so much information and so many variables. Could you please write
out a workout for me? I can train three days a week and want to put on some muscle
and get stronger.
Thanks,
Dave
Response
Dave,
Writing a workout takes much more than knowing you've trained
for approximately 6 months and are interested in gaining
muscle. In order for me to give you a properly designed program,
I would need a little more information.
However, since I do not have all the info I need, I'm going
to have to assume you are an average guy with an average
build. I am also going to assume you have no injuries or
other weaknesses to work around.
The first thing you need to do is read all three parts of "A
no-nonsense guide to designing your workouts." Using
the principles outlined in these articles will give you the
information you need to keep you on track.
The second thing you need to do is apply these principles
to the workout schedule I've outlined below. This schedule
is designed for an intermediate to advanced lifter. It is
designed to hit every body part once per week. Once you've
been using this workout for three months, please e-mail me
with any questions you have.
There is a lot more that goes into designing workouts than
most people can imagine. Writing out an entire workout for
somebody takes much more time, effort and background information
than can be allotted to a Q&A forum. If you have any
questions, make sure you include as much pertinent information
as possible. This way I can give you the best possible advice.
3 Days per week
Day 1: Chest, shoulders and biceps
Day 2: Off
Day 3: Quads, hams and abs
Day 4: Off
Day 5: Back, biceps and calves
Day 6 & 7 Off
Got a question for Mike? Send it to mike@bullz-eye.com.
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