Fitness FAQs
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Why a Personal Trainer? |
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Cardiovascular |
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Resistance Training |
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Nutrition |
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Diet/Fat Loss |
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Changing Your Routine |
A personal trainer is not a luxury, it is a great investment in your health and well being. You get a fitness program tailored to your precise needs and desires assuring progress without exhausting and confusing workouts. You will learn the safest way to perform each exercise. Personal trainers make workouts fun. They make the best of all workout partners. They work around your schedule and never skip a workout. They motivate, encourage and keep routines fresh.
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CARDIOVASCULAR
If I want to lose fat quickly, should I do as much cardio as possible?
Actually, no. The amazing and often frustrating thing about the human body is it adapts. If you start with a lot of cardio, you will lose fat. However, once your body adapts to this amount of work and fat loss slows, you will have to do more. The concern here is that you will need to eventually do so much cardio that fitting it into your lifestyle may be difficult. There are other components of a cardiovascular exercise program that can be manipulated other than time. For example the mode, frequency or intensity.
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I do not do cardio because I hear that it will burn muscle. Is this true?
No. To use a significant amount of muscle protein as an energy source you would have to be eating very few calories or exercising for a very long period of time. During the typical cardio workout, muscle glycogen and fatty acids from fat stores provide the majority of energy.
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Which is best for burning fat - high-intensity or low-intensity cardio?
The best way of losing fat is consuming fewer calories than those that are expended. So, whatever allows one to burn more calories is preferable. Performing cardio at a higher intensity will allow one to burn more calories in less time.
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Is doing cardio first thing in the morning on an empty stomach the best way to lose fat?
Well, it is a way, but not necessarily the best way. When you awaken, your body is in a fasting metabolic state and burning fewer calories per unit of time than usual. Consuming some food will immediately increase your metabolic rate. If you don't consume any food, this will adversely affect your ability to work out at a high intensity and may cause weakness and dizziness and lead to early fatigue. If you have problems preparing a meal you might want to consider a meal replacement drink or bar.
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Will using the stair master make my legs and butt bigger?
No. If the exercise is done at the appropriate intensity to make it aerobic, the stimulus will not be sufficient to cause muscle growth.
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Should I perform cardio before or after my resistance training?
For the majority of people, it makes no difference and becomes a matter of preference.
If one's goal is maximum anaerobic power and strength, then it may be advisable to limit the amount of high intensity cardio done prior to resistance training, 5 to 10 minutes would be ideal to get your heart rate up, saving your strength for the resistance training part.
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I take a 25-minute ab class several times a week but I don't seem to be making my midsection more defined. What's wrong?
Although doing ab classes increases the amount of calories you burn in a day. To lose the body fat that covers your abdominal muscles, you must be in a caloric deficit. Performing cardiovascular exercise will increase the amount of calories burned and will tap into the body's fat stores to provide the missing calories. If you continue to do ab's several times a week without proper cardiovascular exercise and nutritional plan, what happens is you will eventually build your ab muscles under your fat. This process will make your mid section look bigger due to the effect of your ab muscles pushing outward along with the layer of fat.
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Which piece of cardio equipment is the best for burning fat?
All are effective for increasing caloric expenditure and aiding in fat loss. The intensity at which you perform the exercise is a better part to focus on. Performing cardio exercise at a higher intensity will allow you to burn more calories per unit of time than if the exercise were performed at a lower intensity. Change the type of cardio you do every week. This will help prevent the body from getting adapted to a given exercise. Keeping the exercise unaccustomed leads to higher energy expenditure during the activity and will prevent from plateau.
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The display on the cardio machine I use says I burn a lot of calories during my workout. Is it accurate?
Most likely not. There are many factors that influence the number of calories that one burns during exercise, such as muscle mass, current physical condition and even genetic factors. Sorry but the numbers displayed on the equipment tends to be optimistic.
RESISTANCE TRAINING
How can I reduce the risk of injury to myself while are seeking to build muscle?
A thorough warm-up reduces the risk of injury, especially when performed prior to resistance-training exercise. For example, before you begin your resistance training you might want to do about 10 to 15 minutes of any type of cardio. The benefits of a general, circulatory warm-up: 1) Increases body and muscle temperature and blood flow to working muscles 2) Facilitates the production of energy for exercise 3) Increases oxygen delivery to muscles Improves the travel speed of nerve impulses 4) Improves the speed and efficiency of muscle contractions 5) Gradually increases the load on the heart, which helps prevent abnormal cardiac rhythm
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I want bigger arms. What types of exercises can help me?
A whole bunch of exercises are intended to target the bicep muscles. These exercises rely upon variations of resisted elbow flexion that can be achieved by altering shoulder positions. By altering the starting length of the biceps, new effects can be created.
Examples of variations include the incline dumbbell curl in shoulder extension (shoulder behind the body) and the concentration curl in shoulder flexion (shoulder in front of the body).
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What is the benefit of cardiovascular exercise when it comes to exercise mechanics?
Cardiovascular exercise isn't just for weight loss and management. Keep in mind that the human body is capable of adapting as a response to a stimulus such as exercise. Cardiovascular exercise is key in that it facilitates optimal exercise. When repeated at regular intervals of sufficient time, intensity and frequency, cardiovascular exercise produces beneficial training effects that enable the member to function at a higher, more efficient level.
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Will high-intensity cardio inhibit muscle building?
Some members may be concerned about whether cardiovascular activity, at either high or low intensity), results in a loss of lean muscle tissue. Regardless of the exercise intensity, if the member isn't providing his or her body with the appropriate amount and type of nutrients from food and supplementation, there is a decrease in lean muscle mass.
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I want to put on as much muscle as possible. Are there limits to how big I can get?
Yes. There are factors that will ultimately determine how much muscle you can put on your body, and most of those will be genetic. Factors such as age, hormonal levels, muscle fiber type distribution; type I - endurance or type II - power & strength, total number of muscle fibers, frame size and current level of development can all affect your total muscle growth ability.
FREQUENTLY ASKED QUESTIONS - Nutrition
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PROTEIN |
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FAT |
PROTEIN
Should I consume a protein shake?
What is your current protein intake? If it is not enough, are there many food sources you could consume to increase your protein intake? Lean meats, dairy products and tofu are all good dietary sources of protein. If you are looking for the convenience of little preparation and low calories, then a protein shake can be used as part of the diet.
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Is it true if someone is trying to lose fat and/or gain LBM they should eat a high protein diet.
This is FALSE. Any amount exceeding 25%of total caloric intake would be considered high. There is no advantage to high-protein intake for the majority of fat loss subjects. It's all about calories. There are disadvantages to excess protein intake High-protein weight-loss diets are generally low-calorie diets in disguise that eventually will not satisfy the user. This leads to uncontrollable eating behavior and concurrent weight gain. Initial weight loss from a high-protein diet is ultimately loss of body fluids.
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Will too much protein be stored as fat?
It depends on the total caloric intake. Any calories above maintenance (excluding the addition needed to add LBM) are stored as fat.
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Does Whey protein build more muscle quicker than other complete proteins?
This is generally FALSE. The possible exception may be the underfed and over-trained athlete. For well-fed individuals, there is no nutritional advantage to whey protein over other complete proteins, except that one can consume less to meet protein requirements. No dietary protein initiates muscle growth alone; appropriate exercise does.
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Which amino acid supplement builds muscle faster Free-form amino acids or peptide bonded? Which is absorbed faster?
Neither builds muscle quicker. Muscle will build at its genetically predetermined pace as long as proper overall nutrition is combined with appropriate exercise and recovery. A combination of free-form and peptide-bonded amino acids is absorbed most quickly. However, there is no advantage to rapid absorption in the healthy population.
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Why would someone need a full spectrum amino acid supplement or protein drink?
A full spectrum amino acid supplement provides a low-calorie protein substitute. A dislike for animal or dairy protein sources may create a need for this supplementation if skeletal muscle growth is the goal. High-energy output combined with restricted calorie intake.
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What is the difference between a protein drink and a meal-substitute drink?
A meal substitute drink has the proper collection of proteins, carbohydrates and fats, like a meal. A protein drink is predominantly protein, not like a meal.
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Do protein drinks build muscle?
This is FALSE. Appropriate exercise and adequate nutrition build muscle
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Are there any problems with high-protein diets?
Calcium loss, fluid imbalance, energy loss -extra work for liver & kidneys, may slow your metabolism, may cause uncontrollable cravings for carbohydrates and generally leads to a rebound from weight loss.
CARBOHYDRATES
Do Carbohydrates make you fat?
This is FALSE. Americans currently eat approximately 300 calories more per day than 10 years ago and move less - hence, we are fatter. Calories and technology are the primary reasons for our nation's expanding waistline. Excess calories make you fat.
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Is it true that carbohydrates can be stored as fat?
If you eat more calories than you expend in energy, then anything can be stored as fat - protein, fat or carbohydrate.
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Why are dietary carbohydrate recommendations higher than protein?
Carbohydrate is the substance the body uses to produce energy and convert other nutrients to energy, such as fat. Also, wise carbohydrate sources provide important nutrition such as vitamins, minerals, fiber and other substances that have a positive impact on health. In addition, carbohydrates are considered protein sparing, as they can be used for energy, saving protein for the role of tissue repair and building. Lastly, the brain and central nervous system run best on a fuel of glucose. That is why people feel spacey when they go too long without eating or consume insufficient carbohydrate.
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Will eating past 7 p.m., especially carbohydrates, result in weight gain?
The body does not have an enzyme with a watch that after 7 p.m. preferentially stores items, especially carbohydrate, as fat. All of us have a certain number of calories we can consume without gaining weight. If you happen to change your daily schedule and end up eating a final meal or snack later in the evening without changing your calories, you are in no danger of accumulating weight as a result of that minor alteration. If possible, however, you would spread your selected number of calories throughout the day to prevent hunger and prevent wild fluctuations in blood sugar levels, which can change your energy levels.
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Fruit or fructose makes you fat.
This is FALSE. Excess calories make you fat. Fructose is the sweetener of choice for fat loss because it does not elicit the insulin response. It is very expensive, so most companies do not like to use it.
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Can wheat make you fat?
This is FALSE. Wheat may cause bloating in a small percentage of people who are allergic to it. Wheat does not make anyone fat, excess calories do.
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Eating carbohydrates, or any food at night, causes weight gain.
This is FALSE. If the daily caloric intake allows for fat loss or maintenance and is spread throughout a 24-hour period you will not gain weight. Excess calories make you fat.
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Explain why switching from a high-protein diet to a high-carbohydrate diet might cause you to feel bloated initially?
Each part of stored glucose contains 2.7 parts water. With a high-protein diet, glucose stores are consistently low and therefore water content is low, which decreases the cells' efficiency. The bloated feeling will eventually normalize when the body recovers to a properly hydrated state.
FAT
Will eating fat make me fat?
As with the myth that carbohydrates make one fat, the answer to this is the same. Calories ingested and absorbed above expenditure contribute to increasing fat stores. However, there is some evidence that would suggest it is easier to get fat when consuming a high-fat diet. It seems the human body has a difficult time regulating food intake on high-fat diets, making it easier to accidentally eat excess calories. Also, because fat provides a lot of calories for a small volume (nine calories/g vs. four calories/g for protein and carbs) one may have a harder time feeling satisfied with the smaller food volume a high-fat diet would provide.
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Why do I need dietary fat?
Proper amounts of fat are necessary for optimal function and health and can enhance body-fat reduction by providing fullness.
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Will eating fat cause weight gain?
Excess calories make you fat, not fat. Currently, Americans are consuming 300 calories per day more than 10 years ago and are moving less. Portion sizes, calories, technology and social habits have contributed the most to our country's expanding waistline.
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Should I cut all fat from my diet?
This is FALSE. Dietary fat calories should never dip below 10 percent of total caloric intake. Dietary fat can add to delectableness and fullness. Dietary fat carries our necessary fat soluble vitamins & essential fatty acids.
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Is dietary fat bad for you?
Some fats are actually good for you, in moderation. Omega 3 & 6 fatty acids, found in some fish, can assist in lowering cholesterol as well as other positive physiological and psychological responses.
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Do high-fat diets assist in weight loss?
Remember, you lose fat when you consume fewer calories than you burn, regardless of whether they are fat, protein or carbohydrate calories. However, diets that contain more than 30 percent fat generally slow metabolism and lead to overeating.
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Does Medium Chain Triglycerides (MCT) assist in fat or weight loss?
There is no benefit in consuming extra calories (each gram of MCT yields 9 calories) during a fat and/or weight-loss program. Therefore, the additional MCT calories would only be used for energy in lieu of fat stores and consequently slow fat loss.
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Do all fats cause high cholesterol?
This is FALSE. Some fats are actually thought to lower cholesterol (Omega 3 fatty acids, monounsaturated)
FREQUENTLY ASKED QUESTIONS - Diet/Fat Loss
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FAT LOSS |
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SUPPLEMENTS |
FAT LOSS
I've seen ads for fat blockers. What are they and do they work?
Typically, fat blockers are a substance called chitosan, a derivative of shellfish and other crustaceans. When ingested, chitosan turns to a viscous gel in the stomach, binding with fat and preventing much of its absorption. While this may sound great at first, the fact is that since the fat is not absorbed, it must find an alternate route out of the body. It is not necessary nor in good taste to describe the results of undigested fat getting to areas of the intestinal tract not designed to encounter it, nor what happens as it exits. Suffice it to say that one of two possible results will occur. The user will either dramatically cut back on fat consumption or cease taking the chitosan. In addition to the gastro-intestinal distress, fat blockers lead to vitamin and mineral losses and malabsorption. Ultimately, they fail to get to the cause of weight gain, eating too much and moving too little.
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Are there any supplements that can help in weight loss?
Yes, there are. It is important that you realize a supplement alone is not the best way to lose weight. To lose weight, one must eat fewer calories than he or she expends. If a supplement helps in weight loss, then it contributes to the user eating less, or expending more energy.
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I eat a high-protein diet that is low in carbohydrates because whenever I increase my carbohydrate intake, I feel bigger and/or gain weight. Why is this?
Most likely, a couple of things are happening here. First, low-carbohydrate diets reduce total body water (dehydrate). This is the water that is held inside muscle cells and is essential for normal and proper functioning of the cell. It is not water outside of cells, the type that is associated with bloating or holding water. When carbohydrate intake is increased, the amount of water brought into the cells increases, hydrating them. Since water does have weight, your weight can go up, but it is not fat. The second possibility is that increasing your carbohydrate intake increased your caloric intake above your weight maintenance level, and you started gaining some fat. Reduce some of the protein or fat to compensate for the increased carbohydrate intake, within healthful guidelines, and all will be fine.
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Is it true that carbohydrates make a person fat?
If you eat more calories than you expend in energy, then anything can be stored as fat - protein, fat or carbohydrate.
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Are high-fat diets best for losing weight?
While you may possibly lose weight on a high-fat diet, keep in mind that every diet has the potential to result in weight loss, no matter how realistic or unrealistic it may be. The formula for weight loss, however, is quite simple: eat fewer calories than you expend during a day. While many diets try to argue this point and attribute the weight lost on their diet to some special combination of foods or exacting percentage of proteins, carbohydrates and fats, the fact remains that all fad diets are simply low-calorie diets disguised by a marketing gimmick. Diets that are high in fats are generally also low in carbohydrates. This leads to an increased loss of intracellular water, which dehydrates the body. So in addition to any fat loss due to reduced calories, there can be a significant loss of water weight in the initial stages of these diets. There are approximately 3000 calories stored in a pound of fat. To lose 5-10 lbs in the course of one week would require a difference between energy consumed and expended of 17,000-35,000 calories! To say that is unlikely would be a gross understatement. So, obviously not all of the weight comes from fat. Much if not most, is the result of water loss. The stuff that you grab and hate is not water, but fat. Losing water will not cause the fat to go away. The method and eating plan used for weight loss must be able to be maintained. If it is not, then it is only a temporary fix, and when the eating plan is discontinued, weight regain is likely.
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When attempting to lose fat, you shouldn't eat fruit, wheat products and/or dairy products. Is this True?
ABSOLUTELY FALSE. When reducing calories for continuous fat loss (i.e., fitness models or bodybuilders striving for very low body fat levels) these foods (except wheat) may be eliminated as competition nears. Fruit and dairy products lack the substance or bulk of complex foods, so they don't contribute to satiety when calories are extremely low. But calories are calories.
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Insulin resistance causes weight gain, so a high protein, low carbohydrate diet is recommended.
This is FALSE. Weight gain from high fat diets usually leads to insulin resistance. Insulin resistance leads to other health problems such as coronary artery disease. The scientific recommendation for almost all insulin-resistant individuals, genetic or acquired, is a low-fat diet, moderate amounts of protein, high in complex carbohydrates and exercise. Insulin resistant individuals gain weight like anyone else - when they eat more calories than they burn. Insulin resistance may depress fullness signals, leading one to overeat.
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Is it true that carbohydrates make a person fat?
If you eat more calories than you expend in energy, then anything can be stored as fat - protein, fat or carbohydrate.
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You should cut all fat from your diet.
This is FALSE. Dietary fat calories should never dip below 10 percent of total caloric intake. Dietary fat can add to palatability and satiety. Dietary fat carries our necessary fat soluble vitamins & essential fatty acids.
SUPPLEMENTS
If I don't take supplements, does that mean I won't get any results or that the results won't happen as fast?
Proper supplementation aids in creating an ideal physiological environment for change. When food intake and exercise participation are maximized, supplementation can offer an edge in the pursuit of one's goal. If a person decides no to supplement, then reaching the goal may take immaculate obedience to difficult food and exercise regimes.
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I am worried that some vitamins can be toxic. How can I be sure that I won't get too much?
This is a valid concern. Before beginning any type of supplementation program it is very wise to see a professional. Be sure you are given only what you need, be careful with certain professionals, they like to overload you with supplements you don't even need.
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Do supplements alter body chemistry?
Not in a harmful manner. Supplements are not drugs. They have been carefully designed for use within the program to improve body chemistry. Supplements are for supporting health and fitness goals and should enhance normal body functioning.
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Do I have to keep taking the supplements once I reach my goal?
For optimal health you should always use a multivitamin. Many people continue to use a meal replacements due to convenience, economic advantage, or just in case whole food is not available.
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If my doctors downplays the need for supplements. Why should we them?
When consulting a doctor, ask about his/her background in nutrition. You wouldn't ask your doctor what car to buy, don't ask the typical MD about nutrition and supplementation.
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When should someone supplement for calcium?
A simple rule of thumb for calcium is 1500 mg for women a day (pre- or post-menopause) and 1000 mg a day for men. Get an idea of how much is coming in through your diet and other supplements. If it is not enough then you need to supplement. Adequate calcium intake is important, especially during the bone-building years (up to age 35).
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Is creatine safe? What about its effects on my kidneys?
To this date there are no known negative side effects associated with high dose of creatine use.
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Why is my urine bright yellow when I take supplements?
This is very normal and is usually due to water-soluble pigmented components of B Vitamins and/or Beta-Carotene. Enzyme levels in the body increase or decrease according to nutrient intake. If you have not been taking supplements appropriately it will take the body time to use the extra vitamins and minerals forcing it to harmlessly send out the unused nutrients.
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What is creatine, and can it help me get bigger?
Creatine monohydrate is an amino acid derivative that is incorporated into muscle as creatine phosphate. By regenerating ATP (fuel for muscle contractions) it can improve anaerobic endurance, strength, power and recovery between bouts (sets) of high intensity exercise. Associated with creatine use is a phenomena referred to as volumization. This is an increase in cellular water content that helps to maintain an anabolic signal in the muscle cells. Over the long haul, this volumization may lead to greater muscular gains than the increase in strength and power alone.
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Does whey protein build more muscle quicker than other complete proteins?
This is generally FALSE. The possible exception may be the underfed and over-trained athlete. For well-fed individuals, there is no nutritional advantage to whey protein over other complete proteins, except that one can consume less to meet protein requirements. No dietary protein initiates growth; appropriate exercise does.
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Which amino acid supplement builds muscle quicker? Free-form amino acids or peptide bonded? Which is absorbed faster?
Neither builds muscle quicker. Muscle will build at its genetically predetermined pace as long as proper overall nutrition is combined with appropriate exercise. A combination of free-form and peptide-bonded amino acids is absorbed most quickly.
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Why would someone need a full spectrum amino acid supplement or protein drink?
A full spectrum amino acid supplement provides a low-calorie protein substitute. High-energy output combined with restricted calorie intake.
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With so many whey proteins on the market, how can I tell which one is the best?
Whey protein powders can be helpful if one is unable to get adequate dietary protein, for convenience or to aid in recovery in overstressed, underfed athletes. They are all very high biological value and provide all of the essential amino acids, in ratios the body appreciates.
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How do you differentiate a protein drink from a meal-substitute drink?
A meal substitute drink has the proper amounts of proteins, carbohydrates and fats. A protein drink is predominantly protein.
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If I can't swallow pills. Can I get vitamins another way?
Try putting the tablet inside a tablespoonful of applesauce or yogurt. If that does not work, break the tablet into pieces or blend the tablet in a blender with juice.
CHANGING YOUR ROUTINE
I currently eat 1000-1200 calories a day. I have repeatedly reduced my calories from 2000 and added exercise, but I just don't lose weight. What gives?
You must not be following your plan truly as recommended. If Energy (calories) in is less than energy (calories) out, then weight loss occurs. The first time you didn't experience weight loss means you established maintenance. If you reduced your caloric intake and increased your exercise expenditure, then you would no longer be at maintenance and would now be in a caloric deficit.
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I blame my weight gain and inability to lose fat on low thyroid hormone levels. How much of an impact does this have?
Some. T3 levels have an impact on one's metabolic rate. The body uses this hormone to help increase or decrease metabolism, often in response to caloric excess or restriction. If one has a low thyroid hormone status, it can lower their total metabolic rate. Lower thyroid levels can be an inconvenience, but it is important to realize that you will still lose weight when caloric intake is less than expenditure.
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I am already very lean but want to get even leaner. I don't eat many calories and I work out 5-6 times a week for 1-1.5 hours of cardio. What can I do to lose more fat?
In over-stressed and underfed individuals (which you may very well be), there are metabolic adaptations that can occur that will cause metabolic rate to be below theoretical estimates. This reduction in metabolic rate can occur as a result of increased fitness, leading to a reduction in exercise energy expenditure and/or hormonal changes, such as a reduction in T3 levels and/or increase in neuropeptide-Y (a hormone that lowers metabolic rate) secretion. When this situation occurs, the first step is to take a week off from activity. The time off will allow you to de-stress and may even increase your metabolic rate by allowing hormonal levels to return to normal. Keep in mind that there are four adjustable components - food intake, cardiovascular activity, supplementation and resistance training. Minute changes in multiple components can have a greater impact than just taking away food and adding more time to your cardio workout.
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I see so many diets out there. Each one has those that say it worked for them. Which one is best; low carbs, high fat, high protein, low fat?
Almost every diet will result in weight loss. Fad diets are simply low calorie diets attached to a marketing gimmick. The facts are clear, if you eat less than you burn, you will lose weight. But more importantly, how does this style of eating make you feel?
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Why do results from an exercise and food plan seem to slow down and stop?
This is due to many reasons. The person may lose motivation or they may start slacking off in compliance. Or if one is doing the same eating and exercise plan that once yielded results, then physiological adaptation may have occurred. Keep in mind that the human body is an amazingly adaptive machine. as a result. It is extremely vital to change your routine at least once a week
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Can anyone lose weight, or do some people's genes make them fat?
Yes, anyone can lose weight. It is a matter of making sure that you eat fewer calories than you burn. However, genetics can affect how many calories someone will burn in a day (to a degree) and how easy it is to eat the correct amount of food. But, genetics are not a death sentence. Everyone will lose weight if they eat less than they expend. Genetics may make that a little more uncomfortable or slower for some.
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I am trying to gain muscle, but it is very difficult. I think I may be a hard gainer, because no matter how hard I train I still do not grow. What can I do?
Most individuals who have a hard time building muscle tend to over train and/or under eat. If this is the case, then it is very hard to gain. In your case, you mention that training harder is not doing the trick. In fact, it may be preventing you from realizing gains. Since it is likely that you are over-trained, it is recommended that you take a week off from training. The rest will do you good. Back off on the volume of work done and be sure give a muscle group adequate rest before working it again. Additionally, increase your caloric intake 250-300 calories a day. It takes calories to build muscle (not just protein and working out). If you do not begin to add muscle in a few weeks, add more calories. If eating enough food is difficult, the use of a meal replacement formula can be helpful.