Find the Answers
What Is the Best Way to Lose Fat?
This is going to look different for each person! However, for ME I found that a diet of lean meats, fruits, veggies, and complex carbs in -- combination with working out consistently 5-6 days a week for an hour gave me the fat loss results I was hoping for.
If I Lift Weights, Will I Get Bigger Muscles?
Karp (PhD) said it best, you "will get bigger muscles (hypertrophy) depending on three basic factors: genetics, gender and training intensity. Genetics is mostly manifested as muscle fiber type; people with predominantly fast-twitch fibers acquire larger muscles more easily than people with predominantly slow-twitch fibers. In relation to gender, males acquire larger muscles than females do, because males have greater amounts of testosterone and other sex hormones that influence protein metabolism (Tipton 2001). Thus, females experience less muscle hypertrophy with strength improvement than males do (Lewis et al. 1986). Training intensity is the only factor you can control".
How Do I Get a Flat Stomach?
I'm sure you have heard this before, but I'm going to say it again, abs are made in the kitchen! You can do ten to twenty minute intense ab workouts EVERYDAY but if you aren't watching what you eat this can sabotage your flat tummy goals! So, eat clean, and keep doing your planks and sit ups!
Do you charge extra for nutritional guidance and a diet plan?
Because I am not a registered dietician, it is out of my scope of practice to give detailed diet plans; however, I charge $50 for a one time basic recommended meal plan of foods to stick to and foods to avoid to maximize your health and fitness journey.
How are you different from a regular trainer at a gym?
I differ in many ways! First and foremost: Knowledge is power! I pride myself in constantly challenging myself to learn something new in order to bring expertise, as well as, a fresh new service to help others. This shows through my diverse offerings of Fitness training, Life coaching, and Photography!
Do I Need to Take Dietary Supplements?
This question has a variety of responses! Ultimately this is a very individualized thing. Therefore, the only supplement I absolutely recommend in order to bridge the nutritional gaps in a persons body is Zija's Moringa XM+
Should I Do Cardio First or Weight Training First?
Guess what! You can go either way! However, what I personally recommend to my clients is to do cardio after lifting. WHY, you may ask? Simply, it flushes the lactic acid you build in your muscles while you lift. In addition, the biggest reason I don't typically recommend cardio first (aside from your 15 minute warmup) is because it can be more of a challenge to get through a heavy lift if you have already fatigued your whole body. AGAIN! This recommendation will change depending on who you speak with since there are benefits of both: "If the primary goal is to increase aerobic endurance or lose weight, then the client should perform cardiovascular exercise first. If the primary goal is to increase muscular strength, then the client should perform strength training first. Basically, in order to get the most out of the workout, the client should perform the most important type of exercise when he or she is not fatigued. Because many clients want to lose weight and increase muscular strength, alternating the order of the workout during different cycles of training is one way to satisfy both goals" (Karp, PhD).
What Is My Max Heart Rate?
MAX Heart Rate:
220 - (your age) = MHR
I am 32, therefore, 220 - 32 = 188 BPM
For TARGET heart rate:
You take your percentage (fat burning is 60-70%) x your MHR
Therefore, for me, it is .6 x 188 is 112
and .7 x 188 is 132
SO, my THR is 112-132. Although, I usually feel pretty good at 145 BPM when I'm getting a good workout in.
How Do I Get Rid of These Flabby Arms?
Any exercise that decreases body fat percentage will help you to lose fat on your arms, just as it will help you lose fat from other areas of the body (Karp, PhD).
How Often Should I Work Out/Lift Weights?
According to the American College of Sports Medicine (ACSM), you should exercise 20 to 60 minutes, three to five days a week, for health/fitness promotion (ACSM 1995).
With that said, "there is nothing wrong with lifting weights every day, just as there is nothing wrong with running every day. Muscles do not know the difference between lifting weights or running; the only thing muscles know how to do is to contract to overcome a resistance. Whether you need to lift weights every day depends on your fitness goals. For basic gains in strength, you'll need to lift weights only two to three times a week. For more advanced athletes, lifting weights more often is fine, and the training program can be organized using easy and hard days, just as with cardiovascular workouts. Keep in mind that some experts recommend not working the same muscle groups two days in succession, in order to give the muscles time to adapt" (Karp, PhD).