It starts easy and gets progressively more interesting.
1.) People who are lean typically get there food from:
a.) Fast Food Places
b.) Farmer’s Market
2.) People who are lean usually spend their time:
a.) Mindlessly forcefeeding themselves handfulls of Cheetoh’s while watching TV
b.) Working out at the gym
3.) People who are lean do cardio that is:
a.) at their target heart rate and as long as possible
b.) short and hard
4.) The kinds of foods you need to avoid are:
a.) protein
b.) fat
c.) processed
d.) whole
e.) carbohydrates
5.) The best workout movements for fat loss are:
a.) machine based, because it’s the safest
b.) free weights, because it uses more muscles
6.) The fastest way to get visible abs is:
a.) ball crunches
b.) run 35 miles per week
c.) count calories
d.) military style situps
7.) Most people trying to lose weight are not doing enough:
a.) cardio
b.) stretching
c.) weight lifting
8.) Smart ways to really jack up the intensity of your workouts are: (check all that apply)
a.) use big multi-joint, multi-muscle movements, like squats and lunges
b.) Do timed circuits and keep score
c.) do everything on a swiss ball or unstable surface
d.) focus on one muscle group per workout
e.) always do cardio first
f.) always do bodyweight exercises only
g.) always do biceps and triceps in alternating sets
h.) always do machine circuits, with sets of 10 reps on every machine
i.) always do kettlebell workouts only
9.) fat loss workouts should use:
a.) light weights at high reps
b.) medium weights for medium reps
c.) heavy weights at low reps
d.) all of the above
e.) none of the above
10.) How many weeks will it take for you to adapt to your workout program (the number of sets and reps)? In other words, how many weeks will it take for your workout to start being less effective?
a.) 1
b.) 2
c.) 4
d.) 12
e.) 24
f.) 52
Alright, that was it!
Post your answers to comments.
Check back next week to see all of the answers and explanations!
By Josh Hillis
Author of How To Lose The Stubborn Seven Pounds
National Academy of Sports Medicine Certified Personal Trainer (NASM-CPT) and Performance Enhancement Specialist (NASM-PES), and currently studying the Corective Exercise Specialist (NASM-CES) course.
Josh is a kettlebell instructor and personal trainer in Denver, Colorado.
© Joshua Hillis 2007
1. b
2. b
3. b
4. c
5. b
6. c
7. c
8. a&b
9. d
10. c
1. b
2. b
3. b – Thats a big lesson. I always thought that an hour cardio was the best. After read the article ” LONG CARDIO MAKES YOU WEAK, UGLY AND SICK ” I totally changed my mind.
4. c – Good fats are specialy good for women
5. b
6. c
7. c
8. a
9. d
10. c
That was fun!
1)b
2)b
3)b
4)c
5)b
6)c
7)c
8)a&b
9)c
10)c
1 b
2 b
3 b
4 c
5 b
6 a
7 c
8 a
9 d
10 c
1 b
2 b
3 b
4 c
5 a
6 c
7 a
8 a
9 e
10 c
1-B
2-B
3-B
4-C
5-B
6-C
7-C
8-A,B,C
9-D – if you consider bodyweight “light” – keep the body guessing
10-B – honestly i think you should ALWAYS mix it up at least every two weeks. I never do the same routine for more than a week, personally, the body adapts way too quickly.
1) b
2) b
3) b
4) c
5) b
6) c
7) c
8) a
9) a, b
10) c I don’t know!!
1. b
2. b
3. b
4. c
5. b
6. c
7. c I preach this one all the time!
8. a&b
9. d
10. c Definitely right on 4 weeks for me personally.
It is very important know how many calories you are eating each day. You need a certain number of calories to keep your body functioning and provide energy for physical activities. Think of the calories you need for energy like money you have to spend. By selecting the lowest fat and no-sugar-added forms of foods in each food group you would make the best nutrient “buys.” Depending on the foods you choose, you may be able to spend more calories than the amount required to meet your nutrient needs. These calories are the “extras” that can be used on luxuries like solid fats, added sugars, and alcohol, or on more food from any food group