FAQ
THE ANSWERS YOU NEED
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How quickly will I see the results of my training?
Expect to FEEL the results of your training sooner than you SEE them. People who
start a new exercise program and are consistent in getting their workouts done
typically report improvements in sleep, mood and energy levels within two to three
weeks. Changes in body composition often take longer to notice; the more consistent
you are with your workouts and the closer you adhere to your nutrition plan, the
sooner the results will become noticeable (to you and to others). Try focusing on
non-scale victories like how many more pushups you can now perform and how
your favourite jeans fit.
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How frequently should I see a trainer?
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The ideal frequency of personal training sessions varies from person to person. Just
getting started with exercise and healthy eating? Need regular motivation and
support to get to the gym? Have an injury that you're working through? You'll
probably need to see a trainer once or twice each week. Many of my weekly clients
reduce their frequency of personal training sessions to bi-weekly or even monthly
once they've demonstrated the ability to consistently get to the gym and progress
their exercises as recommended. Although I miss seeing their smiling faces, I'm
always pleased when clients reduce their need to see me because they've become
self-directed exercisers.
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Why can't I just do cardio?
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While cardiovascular training is great for building strong hearts and lungs, it doesn't
provide the stimulus your body needs to build bigger, stronger muscles and bones.
Why? Our bodies adapt fairly quickly to the load we ask them to move; unless you're
gaining weight, 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.
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What are the best exercises for getting rid of muffin tops/bat wings/inner thigh bulge?
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Excess fat on the belly, upper arms and inner thighs doesn't typically occur in
isolation. If you've got it there, chances are you've got it everywhere. You can't spot
reduce. No exercise will target fat cells in just one part of the body. You need to
target them all via exercise and proper nutrition. And if you really want to see muscle
definition once the layer of subcutaneous fat is shed, make sure you're following a
strength training program designed for muscular hypertrophy (here's where having
a personal trainer comes in handy).
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What should I eat before a workout?I
Ideally, you should have some form of fuel in your system before you work out.
Eating an easily digested carbohydrate an hour or so before you hit the gym ensures
that you'll have enough energy in the tank to get through your program. Try fruit
and yogurt or toast and peanut butter; not too much or you'll feel sluggish and
heavy. If, however, you exercise first thing in the morning, eating before your
workout may not be an option. Many people find that they can tolerate cardio on an
empty stomach, but need fuel to get through a strength training session. Experiment
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with the types of food and the timing of your pre-workout (meal) to discover what
works best for you. (not a fan of pre-workout shakes, drinks, powder What should I
eat after a workout? Eating after a workout is important. You need to replenish your
glycogen stores and 'feed' the muscles that you've just trained. Sports nutritionists
suggest that you eat a small snack consisting of protein and easily digested
carbohydrates within about an hour of training and then your next meal an hour or
two later.
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How many days per week do I need to work out?​
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Depending on your health and fitness goals, you'll need to commit to a minimum of
3 days of exercise each week to see results. Any fewer than that and each workout
will feel like you're starting all over again each and every time. The ACSM
recommends that healthy adults all need to be performing a minimum of 150
minutes of moderate intensity cardio, 75 minutes of vigorous intensity, or a
combination of moderate and vigorous intensity exercise per week. Resistance
training and flexibility training should be practiced at least twice per week. Don't
forget that you can break these recommended workout times into smaller chunks if
necessary. Not having enough time to exercise is no longer an acceptable excuse.
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