Which way is better to strength train: Triple sets of three different weights (weight 10-15-20) with three different repetition amounts (12-10-8) or the same weight but many sets (4-5-6-or more) and low repetion 4-6? - Abu Zairi: Stolkholm, Sweden

Brett Blumenthal, Fitness and Spa Expert

The answer to this question depends on your goals. Different weight training programs often achieve different goals. Here are three types of sets you can do:

• Heavy weight / low number of repetitions: You are building the muscle to become bigger.
• Moderate weight / moderate number of repetitions: You are building strength, without necessarily making the muscles very large.
• Low weight / high number of repetitions: Tends to tone muscles to give them shape, but not necessarily strength or bulk.

The first training program you described is what is called ‘Pyramid Training’. This type of program tries to achieve all three goals: Build muscle, build strength and tone. Some believe that this type of training system can achieve greater results more quickly.

The second training program you described specifically addresses building muscle. The reality is that if you don’t sculpt or tone the muscle, you may get bulky, but not look that lean.

As a result, I would recommend doing the first program. You can do this in a variety of ways…you can actually do it so that you only do low weight and high reps for two weeks and then move to moderate weight and moderate reps for two more weeks and then finally, do high weight and low reps for two weeks. This is effective because your body doesn’t get too used to one way of training. Or, you could do it the ‘pyramid system’ way and do one of each type of set, starting with high reps and low weight, and working your way down to low reps and high weight.

Did this help?

Related Topics:

• Strength Training
• Weight Training Basics
• Exercise Videos
• The Importance of Variation in your Workout

So far this summer I’ve gained about 10 pounds and I’m not sure why.  My fitness routine is the same.  My diet is the same.  The only thing that’s changed in my coffee intake.  I just started drinking coffee regularly (I’m up to about 20 ounces a day).  Could this be contributing to my surging weight? - Linda, Edina, MN

Jill Braverman and Brett Blumenthal

It is hard to completely ‘diagnose’ your weight gain without a lot more information, but here are a couple of things to consider:

1. Coffee itself should not be causing you to gain weight. However, if you are adding milk or cream and sugar to your coffee, that in itself could be contributing to your weight gain.
2. If you can’t have coffee without the cream and sugar, try backing off to low-fat milk and using less sugar.
3. If for any reason you have started taking prescription drugs (E.g., Birth Control) there is a chance that this may be contributing to weight gain.
4. If none of the above apply, and you really haven’t changed your diet or fitness regimen, you may want to see your doctor. You might be experiencing issues with your thyroid or something else. Sudden gains (or loss) in weight is not normal.
    

I’ve heard that front load washers are more efficient.  Is this true and why so? Cindy, Dallas

David Wax - CEO FreeGreen

When shopping for an energy efficient washer and dryer, you might find that most washers are front loading (also know as vertical-axis washers).

So, what is it that makes a front loading washer more efficient than a top loading (horizontal-axis) washer?

According to Energy Star, front loading washers are up to 40% more efficient than top loaders.

Top loading washers fill the tub with about 40 gallons of water in order to soak the entire load of laundry.

The tub of a front loading washer rotates so that laundry tumbles into a smaller amount of water (18-25 gallons) at the bottom of the washer, therefore, the tub does not need to be filled completely.

In addition, front loaders remove more water because they spin clothes faster so less time in the dryer is needed. This does not mean you won’t see a top loading washer that is also energy efficient; some have been made to spray water from the top of the tub or they use a moving plate to toss clothes up and down so less water is needed to wet the entire load.

If you are sold on the idea of an energy efficient washer you may find that it is more expensive than a conventional one, however, the water and electricity saved are worth the greater initial cost. For more tips on buying an energy efficient washer visit The Federal Trade Commission.

Recently, a good friend of mine rationalized to me that since they were eating ‘healthy’ fats, that they could eat more of it than if it was bad fat.  Is this true?  Can I eat more fat if it is a healthy type of fat? - Jane, Seattle, OR

Brett Blumenthal

When eating fats, a lot of people will rationalize that they are eating a ‘healthy fat.’  What they don’t always understand, however, is that it is still a fat.  Whether it be a Saturated Fat or a Polyunsaturated fat, it is still a fat.  Yes…there are definitely healthier fats than others, and when consuming a fat, you want it to be a healthier fat, but when it comes to your waisteline and your fat consumption, one gram of good fat and one gram of bad fat both have the same number of fat calories.

What you want to do is replace all of your fat intake with the healthier types of fats, not add in healthier fat.  What does this mean?  If you are aiming to eat 20% to 30% of calories from fat, then aim at making all 20% - 30% polyunsaturated fat, mono-unsaturated fat and/or Omega-3 or Omega-6 Essential Fatty Acids.   In the meantime, start eliminating as much of, if not all of Saturated Fat and Trans Fat in your diet.

Relevant Topics:

• Healthy Diet
• Fat Types
• Calculate your Nutrition Requirements

Are CFLs as great of an investment as I’ve heard?  Jane, Hanover, NH

David Wax - CEO - Independence Energy Homes and Free Green

A good way to go green is by starting small.

Sure, recycling cans and bottles is a pretty standard practice and throwing away used batteries is no longer a habit of yours, but what about taking it a step further?

Did you know that replacing incandescent bulbs (typical household light bulbs) in your home with compact fluorescent bulbs (aka CFLs) is a small task with big benefits?

According to Energy Star, [Read more →]

What is Photo-aging and how do I protect myself against it?

Sarah, Baltimore, MD

Ben Hoss and Karen Lopez, Sequence XO

Exposure to UV light account for 90 percent of the symptoms of premature skin aging, and most of the effects by age 20. Photo-aging is a relatively new term defining the process by which skin is damaged as a result of exposure to UV sunlight. UV light is one of the most prominent environmental stresses on our skin, causing sunburn, premature skin aging, discoloration and skin cancer.

According to the U.S. Department of Health and Human Services, [Read more →]

I run 3.0 miles 3 to 5 times every week, but I am not seeing a lot of results.  What else can I do?  Beth - San Francisco, CA

Brett Blumenthal - Fitness Expert

It is great that you are getting a run in 3 to 5 times a week, but, you probably won’t see as many results unless you start diversifying your fitness program.  Cardio is great for strengthening your heart and keeping you heart rate, blood pressure and circulation in check.  It is also great for burning calories, but it doesn’t necessarily work on building muscle, core strength and flexibility.  All, very important parts to a fitness regimen.

Start doing strength training exercises.  These come in a variety of formats and are [Read more →]

I’ve heard that mud rooms are good to have in a home…can you explain why? - Carol, Hanover, NH

David Wax - President of Independence Energy Homes; Sustainability Consultant

A room used exclusively for taking off shoes and throwing down belongings is great during inclement weather or for a home with kids, but a mudroom is more than just practical. Mudrooms have also proven to be part of a healthy, green home. What is it about this entry room that makes our homes healthier and more efficient?

Buffer Zone
Mudrooms create a buffer zone that helps improve indoor air quality and energy efficiency. Every time we step through our front door we are carrying, dust, pollen, mold and other contaminants into our home. Building a barrier between the outside world and our living space can stop these pollutants in their tracks. [Read more →]

I’m interested in practicing yoga.  How do I find a yoga instructor and how do I know if they are good?  Carla, Las Vegas, NV

Bailey Stoler - Yoga Instructor

These days yoga studios are cropping up all over the place. In addition, most local gyms, YMCAs, and community centers offer classes. Try an internet search or simply ask around. A good yoga teacher is one who leads classes that provide what you are looking for, whether it’s stress reduction, strength building, injury rehabilitation, or flexibility training. In addition, a good teacher can instruct you in safe alignment and makes it clear that you should never do anything that feels unsafe to your body. Other than that, it is all about finding a teacher that you connect with–someone who you like and respect.

I exercise regularly and incorporate 3 days of weight training into my workout for about 35 to 45 minutes each time. I have tried different diets and I feel that when I eat a diet made up of 35 to 40% protein, 20 to 25% fat and remaining of carbohydrates, I feel the best. Is my protein too high? Jennifer, Boston, MA

Jill Braverman - Certified Holistic Health Counselor

There are many different dietary theories, some of which recommend a high protein, low carb way of eating and others that tout a low-fat, higher carb plan as the key to optimal weight and health. The truth is that no one diet is right for everyone. The key is to find a way of eating that is right for your unique body at this particular point in time. Your body is highly intelligent and if you listen closely, it will give you the signals you need. Its needs for protein (and other nutrients) fluctuate greatly depending on your activity level, your age, your ancestry, and even the time of year. So if you feel good, have an even level of energy throughout the day, and you are not experiencing any cravings or health problems, you are probably getting a good amount of protein for you. But your needs can and will change with time. So I encourage you to be flexible in your thinking and rather than placing your focus on numbers (such as 40% protein or the number you see on the scale), concentrate on how your body and mind feel when you eat.

For more information on a balanced diet, check out the following: