Do I need to get in shape before I start a fitness program with my trainer?

Absolutely NOT!  It’s important for your trainer to assess where you are so that they can develop the right plan for you.  A fitness plan should meet you where you are and become more challenging as you continue to get in better shape.  The sooner you start with your trainer, the better off you’ll be.

Do I have to give up all my favorite foods in order to get into better shape?

NO WAY!  Many people fail because they cut out everything they enjoy and plan to eat the same thing until they reach their goal.  While this may work short-term, it will set you up for failure long term.  The best way to reach your goal is understand what you need to eat regularly to reach your goal and find ways to fit in your favorite foods so the process isn’t such a shock.

Will lifting weights make me bulky?

NOPE!  Weight lifting is a very important part of any person’s fitness program.  It will help you build lean muscle mass, help improve your endurance and increase bone density.  If you are concerned about looking like a massive bodybuilder you can stop worrying.  You have to train specifically, and in most cases for years, to get big like a bodybuilder.    

Does muscle weigh more than fat?

Heck NO!  Muscle doesn't weigh more than fat.  It is more dense than fat.  Fat spreads out over more surface area on your body.  1 pound is still 1 pound.

Do I have to workout every day to reach my fitness goals?

That’s a NO!  The great thing about a tailored fitness program is that it not only focuses on your goals, it also meets your time contractions.  You should make time to be active regularly during the week, however the right fitness program can minimize your time spent exercising and still maximize your results!

How long should I workout for?

Generally you can plan to spend 30-60 mins working out, depending on what you are doing.  The higher the intensity, the less time you need to spend(example: HIIT Training around 30 mins, weight lifting and low intensity cardio around 60 mins.

What’s the best diet for my fitness goals?

Diets are tricky!  There isn’t one type of diet that will work for everyone and really dieting often sets most people up for failure.  Eating well balanced, planned meals is really the best way to see results.  This enables you to eat healthy without giving up all the foods you like to eat.  This also gives you more room to meet any dietary restrictions you might have.  When it comes to food, simple is always the best.

Should I just stop eating carbs to lose weight?

PLEASE DON’T!  Removing an entire food group from your diet might get you short term results but you will not be able to maintain those results.  And when you eventually fall off the wagon, you will gain all the weight back plus more!  A well balanced diet is the best way to go about losing weight.  And a fitness professional can help you find what’s right for you.

Is fat bad for me?

NO WAY!  Fat is required for many body processes such as cognitive function, and believe it or not, weight loss.  Fats help you feel satiated or full.  You definitely don’t want to go overboard with fats but the right kind of fats in the proper quantities will help get you to those weight loss goals you are looking for.

Can’t I just do cardio to lose weight?

It’s not recommended.  Cardio will help you lose weight.  But too much cardio will make you lose muscle after a certain point.  It’s why people that just do cardio end up with no muscle definition.  And why people stall out on weight loss.  A balance of resistance training, cardio, and diet are the proper way to achieve weight loss.

How much protein should I eat?

Protein is EXTREMELY important for weight loss and building lean muscle mass.  A good rule of thumb is to eat 1 gram of protein per pound of body weight in kilos(i.e. if you weigh 160lbs you divide by 2.2 160/2 = 80 grams per day ).  Don’t skimp on this!  It is very important to achieve many different fitness goals.

Is sleep really that important to weight loss?

SUPER IMPORTANT!  Sleep is when all the real important stuff happens for fitness goals; whether it’s weight loss or muscle gain.

Does stress really affect my ability to lose weight?

Levels of cortisol rise during times of stress.  This causes higher insulin levels which will cause you to crave surgery or fatty foods.  If you are under constant stress, you’ll find yourself more inclined to overeat more often which can lead to weight gain and make it difficult to lose weight.

Is walking exercise?

This is a tough one because many people rely on walking to find some sort of health balance in their lives.  The short answer is NO, but let’s explore the difference between PHYSICAL ACTIVITY and EXERCISE:

• Physical activity is any movement that is carried out by the muscles that require energy. In other words, it is any movement a person does.

• Exercise is, by definition, planned, structured, repetitive and intentional movement. Exercise is also intended to improve or maintain physical fitness.

So walking is considered Physical Activity but it is still a good way to promote a healthier lifestyle.

How long will it take for me to see results?

As long as you stick to your program, eat properly, and get enough rest you should expect to see some sort of physical changes within 4-6 weeks.  Changes in your energy levels can happen as early as two weeks if you are consistent.  It’s important to remember that the closer you stick to your program the more quickly you will see your desired results.  But remember, follow your program.  Don’t add to an already significant change to lifestyle.  Have patience!