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Frequently Asked Questions
Q: What is the best way to lose fat?
The simple answer to this question is that there isn't any specific method that applies to everyone.
Every body is different. Literally.
Although there are a number of things that can be applied to your daily routine - Be it at the gym or during time preparing your meals.
For the gym/workouts, it's is known that taking minimal rest periods between sets will help speed up metabolism, keeping the heart rate at a level conducive for fat burn.
In addition, the more reps you do, the better you are at getting rid of excess fats, especially when using certain supplements to use fat as energy.
Q: How do I get a Flat stomach?
A very commonly asked question - bodies vary from genetics to level of workout you put them through. Some peoples genetics might not permit them to have as visible abs or tighter waste-line to another.
But nevertheless, in order to get the best results, acquiring visible abs, you'll need to incorporate cardiovascular training with your strength training.
A lot of people try to avoid cardiovascular training, but don't realise its significance to having flatter stomach, leading to more visible abs.
The reason for less visible abs is the storage of fat in layers over it - and becomes hard to tackle due to it being the most popular part of the body to store fat.
Your diet will also help. Keeping this clean along with your training.
Q: Which should I do first, cardio or weight training?
Starting your routine with weight training could lead to fatigue and lower intensity when it comes to your cardiovascular exercise afterwards. You might argue that it could work the other way. Meaning, lower intensity on strength training, but there's no chance that glycogen levels would've been reduced to such an amount that would affect your ability to fully perform during your strength training.
On the other hand, starting your workout with Cardiovascular, sets the tone for your metabolism to lead on to your weight training - thereby helping to keep lean and burn fat.
Q: Will I get bigger muscles if I lift weights ?
There are three factors to consider relative to this question.
Firstly, gender. Men are better designed to getting bigger muscles as they have more testosterone and growth hormones to help protein metabolism. As a result, females will experience lower improvement in strength that would be instrumental to building muscle.
Secondly,genetics. Various people have different levels of fast twitch fibres. People with more of this type will find that they recruit more muscle than others with more dominant slow-twitch muscle fibres.
Thirdly, training intensity. In order to build muscle, you'll need to ensure that you lift weight, heavy enough to make such happen. Weight amounting up to 80% of your 1 rep max. Looking into the amount of repetitions will also help gauge and Target your goals better.
Q: What is the difference between weight machines and free weights?
Weight machines are effective when it comes to isolating heavy weight on a particular area of concentration. Allowing for a much heavier training. With free weights, you'll find that the core is engaged more and is much difficult to pushing heavier weights. On the other hand, the range of motion with free weights vary, as opposed to being restricted at a specific motion with machines.
Another point to bear in mind is that with free weights, you engage and recruit more functional muscle as you are required to balance the weights while training - which wouldn't be the case with machines.
Q: How do I tone up my Flabby arms?
Unfortunately as we are unable to dictate where the fats in our body are stored - the
Option of targeting areas by working them more than others is not really effective.
There are various reasons why you might be experiencing a tough time getting toned arms. One would be age. With time, the skin does gradually get more relaxed and elastic, leading to the look of being flabby.
General cardiovascular and strength training, adjusting your repetition numbers accordingly will help a great deal.
Q: When is the best time to visit the gym?
There isn't a specific time best to visit the gym. Although speaking from experience, if your goal was to loose fat the quickest, training sessions in the morning would be an ideal option as your metabolism is highest at this time. But due to job types and lifestyles, we are not all able to train early. Never the less, you can achieve the same results as you would in the morning as you would at night. The most important thing is to be consistent with intensity and also importantly, keep a good eye on your diet.
Q: How often and how long should I workout ?
Research has shown that people should exercise minimum 20 minutes to 60 minutes, from 3 - 5 days per week.
I would suggest that you workout at least 5 times a week, splitting sessions to give each muscle group enough time to recover. This is the best way to actually acquire solid results.
Depending on what your fitness goal is - will determine how often you should either do cardio or weight train. Fore instance, if you are trying to build muscle, I'd suggest you spend more of your time weight training than on the treadmill.