I get asked lots of questions while training clients…some of them over and over again. I’ve posted some of these questions individually on my blog. So this week, I thought I’d place Q & A all together, in one easy to find post! 13 Burning Questions
13 Burning Questions
1) Why can’t I just do cardio?
Cardiovascular training is great for building strong hearts and lungs. However, it doesn’t provide the stimulus your body needs to build bigger, stronger muscles and bones. Why? Our bodies adapt very quickly to the load we ask them to move. If all you do is cardio, your legs will always be subject to the same load and moving that load through the same, limited range of motion.
Adding strength training to your program allows you to (1) increase the load on your legs, (2) change the range of motion you move your joints through and (3) target muscles that you don’t typically use during cardiovascular training.
2) Why am I not getting results from my cardio?
Switch-It-Up. When was the last time you switched up your workout? If your idea of a complete solid workout is sweating it out on the elliptical for an hour everyday…and nothing else…you’re definitely plateauing. If you’re doing the same run, the same hike, the same bike, the same swim, you aren’t challenging yourself. Break out of our comfort zone and try something new.
3) Why cant I eat whatever I want? “I eat healthy”.
Weight loss…Its Calories-In vs Calories-Out.
I’m sorry but it all comes down to calories. And even though you are trying to eat healthy you are still taking in enough calories to offset any exercise you are doing. The only way you are going to be able to lose weight is to eat less than you burn.
Bottom line, you need a caloric deficit to lose weight.
4) What is my exercise “zone”?
I can monitor your heart beat, and we can find your target heart rate…which leads to the zone.
Exercise zones are ranges between the lower and upper heart rate limits expressed as beats per minute (bpm) or as percentages of your maximum heart rate (HRmax). HRmax is the highest number of heartbeats per minute during maximum physical exertion.
Exercise can be divided into three different intensity zones. Each of these intensity levels corresponds to various health and fitness improving mechanisms in your body. Light Intensity, Moderate Intensity and Hard Intensity.
When you exercise in “Your” correct intensity zones, you reap maximum benefits. Alternate between intensity zones to improve your fitness and get variation in your exercise. Remember that the lower the intensity… the longer you can comfortably exercise in it. Exercise in the higher intensity for shorter periods.
5) When will I start to love exercise?
Learning to truly love exercise is important in order to ensure motivation. Finding the motivation to exercise regularly is usually the real problem. The connection between motivation and physical exercise is one that has long been studied. In order to truly love exercise, one must shift focus from the product or result of the exercise, and learn to love exercise for its own sake.
6) Can we just do ab exercises? Its my belly I want to focus on losing.
No. No. Omg. No.
This misconception is called “spot training” and unfortunately, it doesn’t burn fat. When you lose weight, you are unable to choose the area in which the reduction will occur. Your body will predetermine which fat stores it will use.
For example, doing sit-ups will strengthen you abs but wont take the fat off of your stomach. You can, however, compliment a balanced exercise program with a selection of weight training exercises to gradually lose weight and tone the body.
7) What should I eat before a workout?
You need quality carbs, lean protein, heart-healthy fats, and fluids.
- 1/2 banana with greek yogurt
- Oats or Grits with egg white
- Protein Fruit Smoothie
8) What should I eat after a workout?
Protein and fluids. Protein is a good idea, because it has amino acids and helps your muscles recover and grow.
Your muscles don’t care if the protein comes from a hard-boiled egg, glass of chocolate milk, or whey protein shake. And, whatever you choose, more isn’t necessarily better. You only need approx 10-25 grams of protein for your muscles post workout.
9) What are you having for dinner tonight?
Well, I am a creature of habit with food, which can be a good thing because there’s rarely any confusion.
I watch calories because at the end of the day it’s calories in and calories out. I keep my carbs low, but I do eat them. My carbs are usually fruits and green veggies.
I like to be able to read ingredient labels and know what it is in my food. Yes, there are exceptions, and yes, I have cheat days. But generally speaking, I live under those guidelines.
10) Why don’t these workouts get easier?
Yay for periodization!! You’d think that as your body becomes stronger and more familiar with the exercises your workouts would start to feel easier. When exercises are progressed frequently and consistently, the body never truly adapts to the workout, making each feel just as challenging as the one before.
A qualified personal trainer will progress your training plan to keep your body guessing and moving forward at a reasonable pace. When my clients lament that their workouts seem to be just as challenging as they were in the beginning…I know that I’m doing my job well! 😉
11) Will you workout with me?
Yes. If that’s what it takes to motivate you and keep you on track. Ultimately, getting you to your goal is my mission.
I believe in trust and chemistry between clients and trainers. This is a relationship in which we (trainers) change clients lives. It’s not just work, it’s the work you must love to do…literally.
12) Where’s my quads?
The four big muscles called the quadriceps (or quads) run down the front of your thigh.
13) Can you help me lose 20 pounds for my _______, which, by the way, is next month?
No. I wont sell you a ticket to the quick fix merry-go-round. Honestly you don’t want that look anyway. The safe industry standard is 1-2 pounds a week. For the next few weeks we can focus on creating definition. You may not be able to drop two dress sizes in one month, but you can feel more confident and look better. The sooner we get started the better.
So there you have it. Any questions?
Are you superstitious?
What’s your lucky number?
***Disclaimer: Always check with your doctor first before starting new fitness routines to ensure that they’re right for you.***All opinions expressed are 100% my own.