Last updated at 09:15, Thursday, 22 July 2010

Fire your questions at Fitness Dave

Q How can I develop good muscle on my calves?
A Working you calf muscles in isolation is fine but to really see rewards try plyometric training. Plyometrics will hit every muscle fibre in the calf muscle promoting . Exercises like burpees, jumping squats, jumping lunges, jumping deadlifts will hit the calf muscles 100% whilst working other major muscles in the body.

Q What top three supplements would you recommend?
A Cod Liver Oil Capsules, Zinc and Whey Protein. Cod Liver Oil because it’s rich in both omega 3 and 6. This will assist with healthier skin and bones and is also known to assist in fat burning. Zinc helps build the immune system and whey protein will assist with muscle recovery, growth and development.

Q What is more important in assisting with weight loss, the diet or the workout?
A Getting the diet right is vital in anyone’s challenge to lose weight. The reason the weight increased was due to the food intake so it’s massively important to get this right. Training can form any mould you wish as long as you know that progression is key. Diet is more vital at the beginning but after time your training will play a greater part in accelerated fat loss.

Q If you could tell anyone to follow a particular sports person for their training ability and dedication, who would it be?
A There is so many to choose from but because it’s on the TV now I would have to say Lance Armstrong. This guy beat cancer and has won the Tour De France seven times. The training this guy goes through is unreal and you can check some of it out on youtube. If you want something so bad then Armstrong proves you can do it.

Q What is the best way to develop muscle in a shorter period of time?
A Drop Setting is by the far the best way to develop good muscle in quick time. Super Setting is another vital component of intense training. If you want muscle conditioning rather than bulk then try a circuit combination.

Q Which three foods are vital in helping the body through training programmes?
A A variety of fish, don’t just stick to cod or salmon try sea bass, kippers, mackerel, haddock, prawns as there are different types of nutrients in each one. Bananas help with recovery and can help fight off lactic acid build up in the body which creates cramp. Peanut butter is high in protein, high in energy and tastes great.

Q Does vibration training actually work?
A A lot of hype has surrounded these pieces of equipment of late. I haven’t really tried them to a huge extent so the jury is still out for me. For the period of time I did use them I didn’t really find a huge amount of difference. I guess I’m old fashioned when it comes to training, I’m a great believer of working very hard rather than having equipment do the work for you. What I will say is this, the vibration plate was devised for astronauts to assist with training requirements. Most of you might have read my articles before where I discussed the versaclimber being a piece of equipment used specifically by NASA. Believe me the versaclimber would be a winner each time.

Q I’m looking to get into triathlons, is there any advice you can give me?
A First of all I would enquire about triathlon clubs and get involved with people that do it regularly. You can then pick up advice and training plans off them to ensure you start properly. Secondly if you are positive you want to still take up triathlons invest in some decent equipment. A good road bike is a must and there are plenty of cycle shops in West Cumbria to assist you with that. Invest in good road shoes, I would personally see a specialist that can monitor your stride pattern and how you hit the floor with your foot. Maybe this doesn’t mean much now but it’s very important. Triathlons are becoming so popular in this country now and even if you don’t compete you will be involved in three of the best exercises out there in swimming, cycling and running.

Q Is having a lack of sleep detrimental to my training?
A Yes it is. Lack of sleep is detrimental to most things you will do during a day. You must have at least 8 hours sleep a night, the more you relax the body the more time it has to recover for the next workout.

First published at 15:39, Wednesday, 21 July 2010
Published by http://www.whitehaven-news.co.uk