Q: What can I do about this “Grandma Flap” ?
A: The “Grandma Flap” I think is a common concern among a lot of ladies looking reduce their weight. First, its important to know that “Flap” is usually a combination of mostly two things: Excess Adipose Tissue (Fat) and a Lack of Muscle Tone in the arm and shoulders. We have to start a personal trainng program with an effective eating plan, aerobic routine and upper body resistance exercises. Typically, on average I have most clients with this “concern” see a noticeable difference in the first two weeks.
Q: What amount of Cardio should I do in a week?
A: The amount of cardio you do really depends on your fitness level and your goals. For a general fitness program for a true beginner type of personal training client, I may start them at 3 days a week for a minimum of 20 minutes per day at a light intensity. If you have large weight loss goal and your fitness level can tolerate it, then you need to get in at least 5 days of week of aerobic exercise of varying times and intensities.
Q: I always get big when I lift weights, I don’t want to get big, but I want to lean out. How can I do this?
A: This is one of the biggest concerns that I hear from female clients. First, to “lean out” keep in mind that we need to INCREASE your lean muscle tissue and DECREASE the adipose tissue (FAT) on your body. Clients have told me that before our program they would do the same workout program as their boyfriend or husband. Well, typically your boyfriend is trying to “get big” and the training program they are doing is a muscle mass or size building program. “It doesn’t make sense, right?” Yet there are a lot of ladies that do just this. Its crazy!!! To increase your lean muscle tissue we have to do resistance training. But the trick is not to lift a high amount weight for a few amount of reps, we need increase the quantity and the QUALITY of repetitions you perform in your routine. The more lean muscle tissue you acquire then the more calories your body will consume throughout your day, thus “Burning Fat”. In addition, you have to put your body through an effective aerobic (Cardio) program with an effective eating plan. With my personal training program your body will lean out and form into the shape that you want.
Q: How much water should I drink throughout the day?
A: On a average day of activity, you should consume in ounces of water at least half of your body weight. For instance, if you weigh 150 pounds then you should attempt to consume 75 ounces of water throughout the day. Yes, this may seem like a lot of water and YES you will need to go to the restroom a lot. But adequate water is essential for lean muscle development and to assist with the mobilizing of body fat (stored energy) out of your body.
Q: Should I eat right before or after I workout?
A: Yes and Yes, I suggest eating a light meal, snack, or shake about 30-60 minutes before a workout and to eat another light meal, snack, or shake within about 30 minutes after a workout. These light meals, snacks, or shakes should be anywhere from 50-250 calories depending on your size, fitness goal, and length of workout.
Q: How often should I lift weights?
A: I wish I had one simple answer to this question. But again, it really depends on your fitness goal. A healthy male looking to put on size and increase strength may lift anywhere from 3-6 days a week varying the body parts that we train every day. An individual working on maintaining their general fitness level may only complete a total body routine 2 days a week. Its important to know what you are trying to accomplish with your fitness program. Too much lifting may not only increase the risk of injury but can actually decrease your strength and stamina. An effective personal training program will use your body’s ability to adapt to the resistance so that your strength, stamina, and physique show continuous improvement.
