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Fitness On the GO general manager Jon Campbell and nutritionist Kate French answer your fitness and nutrition questions. If you have a question, e-mail it to Kelowna.com.

We start our first column with some questions from Kelowna.com reporter Holly Miyasaki, who chronicles the ups and downs of getting in shape in her column, Fit Club.

Q: Why is it important to strength train?

A: Aside from the obvious increase in lean muscle mass and strength, there are many benefits from strength training.  Strength training has been shown to decrease cholesterol levels, lower blood pressure, decrease the risk of osteoporosis and even decrease the risk of adult onset diabetes.

Strength training can increase your metabolism (a big one if your goal is weight loss), restore bone density, improve stability and balance, prevent against injury and help maintain a healthy posture–all of which will allow you to live a healthier, more active lifestyle and carry out your daily activities with vigor and abundance of energy. I think one of the biggest benefits I get from a regular resistance training routine is an increase in self-esteem and confidence.

MYTH:  Many women think that strength training will cause you to bulk-up or have an “unattractive” appearance.  This is not the case.  In fact, the majority of women I talk to always want to “tone-up”. Toning is essentially decreasing body fat and increasing lean muscle mass (i.e. through strength training).

Q: Why is protein so important in your diet and how much should you have? Can you have too much protein?

A: Protein is essential to build and maintain muscle, skin, organs and blood. It helps your immune system function properly and is essential for cell processes throughout the entire body.

Different people require different amounts of protein. An average sedentary man requires 56 grams of protein per day and an average sedentary woman requires 46g per day. However if you are regularly active, you require a little bit more to rebuild your muscles.

An endurance athlete requires about 1.2-1.4g per kilogram of body weight. A person who participates in a regular strength training program requires 1.6-1.7g per kg per day.

You can have too much protein. Protein contains 4 calories per gram, so having too much will be turned into fat. Too much may also increase uric acid levels in the blood, increase calcium losses in the urine, and consuming too much protein means that you may be displacing other important foods such as fruits and vegetables,and wholegrains.

Q: Why can’t you do strength training just once a week?

A: Well, you can strength train just once a week. Once a week is better than no times a week. Having said that, most people do not strength train just once a week.

In order to train effectively, we need to do at least one set of exercises for each major muscle group to develop a healthy, balanced body.

If you were trying to hit every muscle group at one session at the gym you could be there for up to two or even three hours.  Many people find it easier to break it down over two-three sessions per week.  For instance, training chest, back and arms one day, shoulders and abs the next day and lower body a third day during the week.

Q: Let’s talk metabolism. You said I should eat every two hours to get mine moving faster. What happens after you have finished eating for the day, at say 7 p.m.  Is it going to slow down again?

A: I think eating every two hours could be a real challenge for a busy person. Aiming to eat every three to four hours is best, and don’t ever go longer than five hours without eating.

This basically means three small meals and two or three small snacks per day. This controls hunger levels and gives you constant energy throughout the day. If you don’t eat after 7 p.m. and begin to wind down in the evening, naturally your body begins to relax and your metabolism does slow slightly.

However if you are still busy working, exercising, cleaning etc after 7 p.m.,  your last meal may not be until later in the evening. This means that your body is still very busy, and your metabolism is still working hard. Remember maintaining healthy eating for life means that it needs to fit your lifestyle.

Jon Campbell

Jon Campbell, kinesiologist; general manager of Fitness On the GO

Jon Campbell is the Okanagan owner of Fitness On The GO.  He completed his Bachelor of Science in Kinesiology from Simon Fraser University in 2001 and has spent the last eight years in the health and fitness industry as a leader for major organizations such as The Canadian Back Institute, Columbia Health Network, Volleyball BC and Fitness Town.

As a trainer, his areas of expertise have included rehabilitation, sport specific strength and conditioning, core stabilization and functional assessment.  In 2008 he decided to bring Fitness On The GO back to the Okanagan from Vancouver and aspires to help people here lead healthier and happier lifestyles . . . one body at a time. E-mail Jon.

Kate French

Kate French, nutritionist

Kate French is a Nutritionist, and owner of Achieve Nutrition.

She sub-contracts her personalized nutrition services to Fitness on the Go, Brix Family Chiropractic clinic and Penticton Raquet and Fitness club.

She got her Bachelor of Science in Nutrition and Post Graduate Diploma in Dietetics from Curtin University, Perth, Australia.

French loves experimenting in the kitchen with fresh healthy Canadian food creating many new and exciting recipes. Kate now lives in Penticton, with her husband and one dog.

Tags: fitness on the go

This entry was posted on Saturday, November 7th, 2009 at 1:15 pm and is filed under Ask a Trainer. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.