PERSONAL TRAINING

Describe an intake conversation with a client

"I often use a written questionnaire when intaking new clients. That way, besides the conversation and my own notes, I have a record of the client's physical history and goals in their own words. Usually, the questionnaire includes questions regarding the client's goals, previous injuries and current workout habits. During the conversation, I explain what my role as their personal trainer will be and how specifically we can work together to achieve their goals."

How long does your process take?

"Well, it's hard to say for sure because every person is different but generally my clients lose an average of 10-20lbs in a three-month period. It really just depends on how much effort they put into my program."

Where to Start? Who should the average person talk to about which exercise program would be best for them?

A good personal trainer will find out their goals, their time commitment, their limitations and put together a realistic exercise program that will facilitate their achievement within the parameters.

How often do I need to rest?

Ensure you have at least one rest day per week to allow your body to regenerate and repair, so you can come back stronger.

How many calories does it take to burn one pound of fat?

It takes 3,500 calories to gain or lose one pound. To lose one pound per week, you need to decrease your calories by 500 every day. This is usually done by cutting 250 calories out of your diet and burning the other 250 through activity.

How frequently should people change their workout routine?

Reassess every 4 weeks to prevent plateaus. If necessary adjust some things

Is it true that it's good to have a "cheat day" where people can eat whatever they want once a week? Why is this a good or bad idea?

The goal of a rest day/cheat day/recovery day is to repair yourself and come back stronger for the next week.Unfortunately most people use this day to 'treat themselves' by pumping their system full of fat, refined sugar and additives, so that they are forced to use the day-after-the-rest-day as the recovery day, the "recover from poisoning myself" day. What they don't know is that this type of recovery can take anywhere from 3-10 days, stunting or even diminishing their intended results.Speeding up the recovery period is therefore key to rapid physiological change. There are a few creative and very effective methods to recovering faster, but the most tried and tested method is to take a forced rest day at least once a week, and if it is not enough, take another. To ensure that your rest day is in fact a recovery day, you need to think like a body engineer; i.e. think what does my body need to recover as fast as possible? The answer: lots of water and antioxidants to get rid of the broken bits, as well as enough protein to rebuild the muscles.

How frequently should I see a trainer?

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.

Should I Work Out Under Stress? Is it a good idea to workout when feeling mentally stressed?

Yes, definitely. ​Why? Exercise releases endorphins, which will calm you down. It is also best to channel that stress into something productive like exercise than to unleash it on your spouse, kids, dog or self.

Obesity and Lifting, is it Safe? Is it safe for obese people to lift weights?

Yes, natural, functional movements are safe and encouraged for obese people. The only thing to keep in mind for an obese person is that their organs are being crushed by their visceral fat, so have to work harder, therefore intensity must be managed to prevent organ trauma. When they do lose their weight however, previously obese people can become phenomenal athletes because of how powerful their organs have had to become.

How Important Is Nutrition? How important is nutrition if someone works out consistently?

You can't out train a bad diet, nutrition is everything

Can I workout everyday?

You can, however your body needs rest. Remember, when you strength train, your muscles grow when you are at home, resting. It is recommended, if you are new to exercise, to start twice a week at 20 minutes at a time, gradually increasing the time to 3 times a week at no more than 45 minutes. Generally, 4 times a week is sufficient to gain muscle strength.

How long until I see results?

You may be able to see results in the first 4-8 weeks. This depends in large part to your nutrition. You can work out as hard as you'd like. If you do not eat right, you will not get far.

Why don't my workouts get any easier?

You'd think that as your body becomes stronger and more familiar with the exercises your workouts would start to feel easier. Indeed, many people who 'go it alone' in the gym report exactly this. 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 knows how to 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!

A client complains about chronic pain that keeps them from working out. How do you help them?

"Chronic pain is often an indication of muscle weakness or misalignment. I would begin by administering a variety of diagnostic test exercises to see if I can pinpoint the muscle group that needs strengthening. I would communicate with them at every stage to make sure they understand why they're in pain and how the exercises I implement will help them.

Do I need to work out every day?

A good workout week doesn't necessarily mean training every day. Three to four gym or home workouts each week is enough if you work as hard as you can in each session. Try to balance the week with a mix of cardio, HIIT, strength and yoga or Pilates. However, when it comes to being active you should aim to move as much as you can every day - whether that's with brisk walking, jogging, swimming, gardening or putting your all into the housework!

What's your training philosophy?

A personal trainer should—without hesitation—be able to share with a client what he believes when it comes to fitness. Do you train clients for better health? Improved body confidence? Increased strength? This question really gets into what makes a personal trainer tick; clients want to know what goals the trainer will have in mind for him before agreeing to engage his services.

What's your training specialty?

A trainer with rippling abs, toned arms and wide-set shoulders means nothing to your fitness plan if they can't help you develop your own personal strength and fitness goals. Worthington says: 'Remember you want a trainer who is going to focus on you, not themselves. Being able to be in shape yourself is an entirely different skill to knowing how to coach someone else through sustainable changes to their lifestyle. Make sure the trainers you're considering has experience working with clients like you, and with similar goal

Should I Disclose My Medications to My Fitness Trainer Should a personal trainer know all of the medications someone is on?

Absolutely. Why? When training with a personal trainer, a person is being pushed beyond their perceived limits. Sometimes those limits are real ones, and the reason being chemical, not mental or physical. If a client has fully disclosed their medications, a personal trainer can then know which exercises to avoid due to the limitations that drug imposes on their body.

WHAT IS THE BEST ADVICE YOU'VE EVER LEARNED ABOUT STAYING IN SHAPE?

After nearly 15 years of personal training and research in Chicago, I have learned that your mental approach is the steering factor of staying in shape. You will most likely reach your goal but whether or not you maintain this success is questionable. Who can blame you! There are too many distractions and pulls in life, including holidays, work, and family, that easily pull you from your new healthy routine. The best advice is to clearly define boundaries based on your needs-not your wants-and use this set of rules as you approach the unknowns of life. I don't think it's reasonable to assume that you'll make perfect choices each day. With reasonable boundaries based on your body and habits (not anyone else's), you'll keep yourself in check and stay in shape. Do athletes really need sports performance training? Or can they just just workout at a gym, like other fitness enthusiasts? "Sports Performance Training" is the fastest growing aspect of personal training because of the decades of research demonstrating the positive effects of specific exercises for specific sports. The various physical needs of a tennis player or golfer are vastly different from those of a runner, or a soccer player. Injuries are prevented by incorporating exercises which mimic the activities of each sport. Most gym-based strength training equipment cannot mimic sports performance movements.

How much should I sleep?

Although getting eight hours of shut-eye a night has been a general rule of thumb, new research has emerged indicating that seven hours of sleep is optimal for both longevity and brain function. Too much sleep can come with its own set of issues, some of which might be underlying health conditions and/or sleep disorders that need to be addressed such as depression, sleep apnea, restless leg syndrome, etc

What are the top three exercises that you feel are most beneficial to a client and why?

Although there is not a one size fits all approach for any exercise, due to large variables from one person to another, my go-to exercises are squats, deadlifts, and clean and press. The reason I have chosen those three exercises is that they are resistance-based compound movements, which help boost metabolic rate, improve blood flow, muscle tone, and build using multiple muscle groups. They are also suitable for most client's fitness goals, such as fat loss, muscle tone, or muscle gain.

Before you start working with a client, what kind of information would you try and find out?

Another question where you should get straight to the point. If you have any experience training clients, just go through your usual questions and introductory session plan. If you're interviewing for a first role as a personal trainer, you should be answering plainly with things like: Previous exercise history Medical history Likes and dislikes in fitness Aims and goals Measurements and statistics

How should I plan my sessions?

Anyone aiming to increase their general health and fitness, should do a varied programme of weight and cardio training. When planning your sessions there are 3 areas you should consider: Your training experience - If you're a relative newcomer to have limited experience in weight training you may decide to prioritise exercises with weights before your cardio. Getting your weight training in early each session will ensure that you're attacking the weights in a fresh state, weights after cardio can lead to technical errors due to fatigue or a lack of concentration. Your goals - If you're training primarily to gain strength and muscle, it's advisable to perform the exercises that are likely to yield this type of training effect earlier each session. You'll get the most out of these exercises at this point as you'll be able to commit to each set without feeling too tired. In the same way, a trainee who really wants to improve their 10km run time might do best with some treadmill work before hitting their weights routine.For fat loss, the general consensus is that weight training should be prioritised over cardiovascular work across the board, but this is perhaps a rabbit hole that should be investigated in a whole other post! Your preferences - Possibly the biggest factor that dictates whether an individual is successful in reaching their health and fitness goals is adherence. Essentially, most programmes work - as long as you stick to them. If you dread the sessions you've planned, you're more likely to talk yourself out of going. And we all know that once we're actually at the gym with a bit of a sweat going, we can usually talk ourselves into doing a little bit of anything. I FEEL AND LOOK SLIMMER BUT THE SCALES SAY I'M THE SAME WEIGHT! HOW CAN THIS BE? The scales are an incredibly useful tool in helping to paint a broad picture of body composition. However, I would never recommend solely using the scales as they will only ever tell you part of the whole story. As we exercise we're likely to see a reduction in body fat and an increase in muscle mass. Muscle is denser that fat and therefore takes up less space on your body. This change in ratio is not accounted for by most generic scales so if the scales aren't moving but you're looking slimmer, I'd recommend confirming these positive results by looking at your performance in the gym. For example, if you're stronger it's likely that along with improved technique, you now also have more muscle. This will explain the confusion with your scales.

Can you workout on an empty stomach?

Avoid this! Can you get away with it? Sure, but it is not recommended. What your body will end up using muscle for fuel if your stomach is empty is stored glycogen, if there isn't enough of that, it will use up protein, which means, essentially, your muscles! I've seen it too often where someone tries to workout on an empty stomach and shortly after being fatigued, they become dizzy or feel sick!

What precautions should seniors take into consideration, when starting a new exercise program?

Be aware of and manage structural and mobility issues, such as injuries, weaknesses, tight spots. Be aware of your limitations, for example, arthritic knees would be a limitation, so running ultra distances would not be as wise an exercise as say swimming, which has much less impact on the knees. Another issue to be aware of is low blood pressure. If this is the case, avoid any overhead exercise.

What's the best workout to do in the morning to have energy throughout the day?

Begin exercise and aim to keep your heart rate up between 60 to 85 percent of your maximum," Lovitt says. "This will ensure that your body is in a fat-burning zone, thus warding off fatigue later in the day."

What are the best types of exercises for getting the fastest results in the shortest period of time?

Big, strong, full body movements by far outstrip any other kind of exercise. Combine it with high intensity interval training and you have a recipe for some devastatingly good body shape change

Which is the best choice: bike, elliptical or treadmill?

Bob Harper, a Biggest Loser trainer who has also worked with Gwyneth Paltrow, ranks them this way: "In order, treadmill is the best, bike is second and elliptical is definitely third. Running on a treadmill is the closest thing to simulating actual running, and you're getting the most complete full-body workout with the least restricted range of motion. On a bike, even though your motion is restricted, you're still using natural body movements, and the positioning goes along with your natural alignment. A bike workout such as a spin class, with loud music and a motivational teacher, can be an extremely grueling workout! The elliptical restricts the range of motion resulting in short, limited and unnatural movements, though it is still a viable option based on an individual's prior injuries."

Will weights make women bulky? Should women lift weights if they don't want to get bulky looking? If yes, how can they lift weights and not get that bulky/masculine look?

Body type and levels of testosterone determine how a person will respond to weights. 99% of women will respond to weights in a feminine way. i.e. they will tone up and harden up, not bulk up. Unless they are taking steroids, a person will only reach their genetic potential, and for most women, that is an athletic looking body that will definitely turn heads for how sexy she is, not how manly she is. To address to 1%, if do find you are looking manly from doing weights, try supplementing more cardio, and change your weight program to one that has higher number of movement repetition per set, with a lower weight.

What's your best tip for people who are having a hard time committing?

Buy a heart rate monitor," Lovitt says. "Exercise doesn't need to be such an all-or-nothing commitment. If you haven't exercised before, or you've tried an exercise program in the past and been unable to stick with it, it's important not to set unrealistic goals. Start with an activity you feel comfortable doing, go at your own pace and keep your expectations realistic."

Should I do a cheat day once a week?

Cheat days have been utilised with some success by certain people over the years. Typically, these people tend to be very driven, committed to change and consistent. The first question you need to ask yourself when considering whether including cheat days into your weekly routine is whether you can honestly call yourself any of these 3 things when it comes to food. I would hazard a guess that most of us couldn't. For me, right from the get-go you're setting yourself up for failure with a cheat day. The negative connotations around the word 'cheat' are enough to make this a bad idea. A more sensible way of framing this behaviour would be by calling it a treat day, but even then it's not ideal to be rewarding yourself with food as a means of celebrating 6 days of sound nutrition. In both instances you're instilling an unhealthy mindset around the food that you eat and allowing food to have much more of an influence on your life than it really should. Instead, a more manageable approach might be to firstly identify problematic foods. The foods that we cheat or treat with are often highly caloric, full of sugar and a far cry from being deemed natural. We can think of these foods as being 'hyper-palatable' in that they elicit a stimulatory effect that other, possibly blander foods don't. You're likely to have 2 or 3 hyper-palatable foods that really stand out in your mind. If you're looking to cut calories and gain control of what you eat, learning to steadily reduce the frequency you eat these foods is a good place to start. If chocolate is on your list, monitor how often you eat it over the course of a week. The next week task yourself to eat 1 portion less (obviously don't increase portion sizes elsewhere). Over the following weeks you can repeat this until the habit of eating chocolate disappears either completely or is down to a more manageable and, in your eyes, acceptable level.

WHAT IS THE BEST WAY TO GET A PERSONAL TRAINING CLIENT MOTIVATED WHEN THEY FEEL LIKE GIVING UP?

Considering that each person is different, there isn't a single strategy to motivate a personal training client when he or she wants to give up. While some personal training clients persevere when given a strict structure to follow, other clients are intimidated and will less likely push themselves. Add in societal pressures, personality traits, family and work demands, and natural limitations, it's surprising that anyone has the strength to sift through these factors and push through. The best advice is to help your personal training client become a human scientist - to study their physical selves and their habits, decision-making process, and problem-solving approach. By utilizing this strategy, you are reducing the ambiguity of the process in the most simple way and identifying the personal training client's strength and weaknesses for the most efficient approach. The personal training client will feel more control over his or her situation and will be able to target the undermining reasons for giving up with more confidence.

Why is it important to check with a physician before I start an exercise program?

Depending on your age and health history, there may be some important tests the doctor may need to perform before you begin exercising. Tests such as an EKG, a stress test, blood tests and more, are especially essential if you are over 40 years old, overweight, or have a history of disease or illness. The doctor may have recommendations on what type of exercise you can perform, and this "team" approach to your health is what Personal Best Personal Training is all about! Your trainer will stay in contact with your physician, ensuring that you and your individual needs are met.

How many days per week do I need to workout?

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 ;)

What's the best way to help sore muscles?

Diet plays a vital role in the rate at which your body can recover - protein is crucial for decreasing muscle damage and soreness after a workout, so make sure to fuel up properly. Rest and plenty of sleep will also give the body time to repair. Treat yourself to a bath with Epsom salts, which are packed with magnesium that will gently relax muscles. Or try foam rolling, which acts as a self-massage and prevents damage to the connective tissue between the muscles.

How do I get a six-pack?

Doing 100 sit-ups a day won't guarantee a defined set of abs; you'll need to do a combination of things. Reducing body fat should be first on the agenda - you may have the strongest set of abdominal muscles but if your body fat percentage is too high, you won't be able to see them. Be sure to include some fat-burning HIIT training and cardio in your routine. However, diet is arguably the most important factor if you want to get lean. Use apps such as My Fitness Pal to track your calorie intake and if weight loss is your goal, ensure you are in a calorie deficit (burning more calories than you eat). When you've reached your body fat goals, it's time to target the abdominals and increase their muscle mass through your training. Great core exercises include plank variations, bicycle crunches and cable rotations, or try abs-specific classes at the gym.

What's the best way to lose fat?

Each client will, of course, respond in a unique way to any training program. However, there are some basic principles that we can safely apply across the board. Exercises that incorporate several major muscle groups and are weight bearing will utilize more calories per minute, and thus are going to be better suited for fat loss. The amount of adipose tissue burned after a workout depends, in part, on the exercise intensity during the workout. While both strength training and endurance exercise have been shown to decrease body fat percentage, a combination of endurance and strength training results in more fat loss than either exercise regimen alone.

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. Common post-workout nutrition 'mistakes' include eating too much (if you burn 300 calories during your workout, you don't want to be consuming a 500 calorie protein shake) and choosing less than healthy options (perhaps as a reward for working out...). What are the best exercises for getting rid of muffin tops/bat wings/inner thigh bulge? 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).

If someone needs to quickly lose a few pounds for a special occasion, what's the best way they can do this?

Eating nothing but protein for three days will help drop a lot of water weight. It's not healthy, nor is it sustainable, but it works very well. Many commercial diets recommend this as a first step so that they can show that they have produced results and their customers don't ask for a refund. Just remember that it is only temporary, you lose very little fat, and you will put the water weight back on once you start to eat normally again. Probably best to not get into a state where you need to lose weight quickly

How quickly will I see results?

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 too!). Try focusing on non-scale victories like how many more pushups you can now perform and how your favourite clothes fit.

Why are you having me lift weights for fat loss?

Fat loss requires more than trying to burn as many calories as possible during a workout. In actuality, the body, being the incredible machine that it is, adapts to steady-state activities and begins burning fewer calories during these (typically cardio-heavy) sessions. What's more, it also becomes more efficient at storing fat. So, if your goal is to effectively change your body composition, you need to incorporate resistance training into your fitness program. Research consistently shows that resistance training is more effective for fat loss compared to steady-state cardiovascular activities. —Tim Hennigan, CPT, online coach with the Trainerize personal training app

How and when do I need to use a foam roller?

Foam rolling acts as a deep tissue massage, which will help to improve mobility and flexibility. Rolling pre-workout will prepare your body for exercise and increase circulation to the muscles you are preparing to train. Post-workout, foam rolling is a great recovery tool, as it removes lactic acid (a waste product your body produces during exercise) from your muscles.

How can I get bikini-ready for spring break and summer?

Gelband has these super straightforward and simple tips to offer: "Start to cut the salt and sugar in your diet, eat smaller meals throughout the day, avoid eating after 8 p.m., stay hydrated, and intensify your exercise routine a bit." Check out our 3 Weeks to Bikini Body Workout Plan for some help and guidance with the exercise routine. You'll also want to check out these 9 Best Weight Loss Tips Ever for some extra hints. Ultimately, though, the best way to have a body that you're super proud of, and super proud to show off, is to make health, nutrition, and fitness a lifestyle, rather than a fad diet that you do seasonally. Eat healthy whole foods that you love (prepared in ways that make you happy and satisfied); learn to love working out and getting exercise (seriously, another shout out to the Beauty of Lifting Heavy Weights); get plenty of sleep; and find friends and loved ones who will support you in your healthy living ways.

What type of training do I need to do to lose weight?

Generally, cardio training such as swimming or running will burn the most calories per session. Weight training will help you burn more calories over the course of the day - muscle burns more calories at rest than other tissues, including fat, and therefore speeds up your resting metabolism. Researchers at the University of Colorado have found that HIIT exercise burns 25%-30% more calories than a steady-state exercise session such as a run. Therefore, combining cardio, weights and HIIT-specific training alongside a diet that will leave you in a calorie deficit is the most effective route to weight loss.

Why do people have such a hard time losing belly fat?

Genetically, we are no different to the hunter gatherers wandering the plains of Africa thousands of years ago. At that time, there were no lunch tins. You know how your mother insisted on you taking your lunch tin with you to school every day? Well back then, mother nature insisted on you taking your lunch tin with you every day. Your belly fat is actually your lunch tin; just a couple of sandwiches in case you get hungry. Mother nature is insistent that it stays full in case of an emergency. So the last bit of fat on your belly is actually an essential part of your anatomy, according to your genetic code. The problem is that mother nature likes to keep stuffing the lunch tin every chance she can get, resulting in some people's whole buffet stashed in theirs.

What are some simple things that people can do, in their day to day routine, besides working out, to see results faster?

Get rid of all the junk out of your pantry and fridge. This includes sugar and any wheat related product. Tell your friends you are lactose and gluten intolerant (allergic to milk and breads) so they won't offer you any. Buy your food on the internet and get it home delivered. If you must go to the store, make sure you don't go hungry. Always have enough of the right food in the house to ensure you don't have to make a trip to the fast food store.

After someone has reached their fitness goals, how should their workout and nutrition plan be altered if they no longer wish to lose weight or build additional muscle?

Great question, a lot of people diet and exercise until they reach their goal. Once they are there, they generally relax their eating and slow down on their exercise. It is true, that there is a tipping point where you don't have to exercise even half as much as before, but the problem is that people go overboard, feeling like they need to treat themselves, starting them back on the food addictions and sedentary lifestyle downward spiral. To combat this, come up with another goal, an event that you would like to complete, such as a marathon or a triathlon, then change your training to suit that goal, and your eating to support that type of training. You should always stay active, always eat healthy. When you reach your goal and feel like it is time to relax, let your hair down and take a breather, the demons of slobbery creep unnoticed into your life. When you recognise them, attack with everything you've got. For once they take hold, they slowly strangle you like a python - every breath out, and the python tightens its grip, making it harder to fight. little breath out; tighter grip, little breath out; tighter grip, until your organs are being crushed and you lose your mobility. Attack that cowardly monster lurking in the dark.

How much rest between workouts?

How long should people rest in between workouts? That depends on the type of workout and the intensity. Within 3 hours if they are training for endurance, 48 hours if training for hypertrophy (getting bigger) or upwards of two weeks if they are training for strength. General rule of thumb is to leave 3 days between body parts for weights, and 24 hours for cardio.

Why are my muscles sore after a workout?

I once had a client who returned from her first session and promptly informed me that I had done something terribly wrong because she was sore the next day! I immediately realized that it would be incumbent upon me going forward to inform all new clients of what the reasons were behind the soreness that they could most assuredly expect a day or two after our initial training session! Soreness results from the high force production incurred when an exercise is new or a load is greater than normal. Although the general consensus among laypersons is that lactic acid is the cause of muscle soreness, the truth is that lactic acid (lactate) is removed from the muscles within 30 to 60 minutes post-exercise, so it cannot possibly be the culprit responsible for delayed onset muscle soreness. Such discomfort results instead from the myosin heads pulling away from the actin filament, causing very tiny tears in the muscle fibers. The biochemical injury is characterized by an increase in plasma enzyme activity and a leaking of creatine kinase out of the muscle. As clients adapt to the training load, the soreness in their muscles will become diminished following a workout!

What should I eat before a workout?

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 with the types of food and the timing of your pre-workout meal to discover what works best for you.

What type of training do I need to do to increase muscle mass?

If you want to build muscle, you'll need to start weight training. Lifting heavy weights effectively rips the muscle fibres and as the body repairs, it replaces damaged muscle fibres to form new strands. As a result, this increases the thickness and size of the muscle. Choose heavier weights for lower reps and take a longer rest between sets. It's important to train the muscle groups you want to build a few times per week. And don't forget to increase your calorie intake - you need to feed muscles if you want them to grow.

Do I need to vary my workout to see results?

If you want to see real change in your body you need to mix up your routine. The body quickly adapts to exercise and if you continue to do the same workout or use the same weights, it will plateau as it stops responding to the training stimulus. Increase frequency, intensity or the type of training as often as you can

How often can I do abs?

If your abs are sore from training, give them a day's rest. But be sure to work the entire core, in addition to crunches and situps, incorporate moves for stability and obliques such as planks, side bends, Russian twists, leg raises, and leg rotations.

Are most of your clients with you for the short term or the long term?

If your book of business consists of mostly long-term clients, a potentially new person will most likely feel assured that you are good at relationship building and at keeping workouts fresh and challenging over time. However, if the majority of your client base tends to be short-term, this might signify to a client that you are either brand new to the industry or this particular fitness facility. Consider how you wish to market yourself, think about potential weak spots in your abilities, and seek to correct them.

How do I improve my posture?

Incorporating squats and resistance-band rows into your workout routine will help correct postural imbalances caused by sitting, typing and playing on your phone. Strengthening the glutes with squats is so important because weak glutes allow the pelvis to tilt, which leads to bad posture. Meanwhile, resistance-band rows will help strengthen the muscles that retract your shoulders and counteract slouching

What's the best way to get rid of belly fat?

Intervals, intervals, intervals!" says trainer Becky Tinney, creator of the Balance Method. "With each interval you complete, you're adding intensity, and when you operate at a higher intensity level, you start burning actual fat, not just calories." do you conduct with a new client who's eager to begin a fitness regimen?

SHOULD I BE CHOOSING LOW FAT PRODUCTS AT THE SUPERMARKET?

It depends. If by 'low fat' we mean whole, unprocessed and natural foods that are inherently low in fat and relatively higher in carbs and/or protein then yes, that would totally be acceptable. Examples here might be various types of vegetable. Products labelled as 'low fat' foods very often have their natural fat removed or reduced. A great example here is in yoghurt. In order to satisfy the 'low fat' parameters, a food needs to have less than 3g of fat per 100g and for drinks it's 1.5g per 100g. This compromises the taste of the food, so with the absence of fat, these type of products are usually filled with sugar and artificial sweeteners. So while foods marketed as low fat may help to reduce the calories, just be aware of how this might impact how much sugar you're having in your diet by looking at the ingredients list on the nutrition label. In a nutshell, eating fat doesn't necessarily make you fat. The fat we get from our diet isn't the same as the fat that is on our hips. It's actually a bit of a shame that these two things share the same name as if that wobbly excess on our midriff was called something completely different then a lot of confusion could be avoided.

Is it a good idea to work out with friends or family or does that create a distraction?

It is a great idea to work out with a friend, as they challenge you when you need to be challenged and support you when you feel weak. Working out for the vast majority of the population is a chore that can so easily be avoided, so combining it with catch up time with your friends will make it more fun, and more likely that you will actually go.

"What types of exercises should I do to get in shape?"

It's all about determining what your goals and objectives are, Gelband says, and then going from there. Although there are some basic guidelines that apply to everyone: "Generally, you need to start with [making sure] your nutrition is in check," he says. You've heard that abs are made in the kitchen? It's not a lie. Once you're eating well and fueling your body with foods that will help you achieve your fitness goals and perform your best (The 10 Best Fitness Foods for Women is a good place to start), Gelband says it's time to create a fitness game plan in the form of a specific training program—either with a certified trainer or even by finding one online

How do you assess clients?

It's important to remember that personal training is exactly what it says on the tin - personalised and bespoke training programmes tailored to a clients fitness goals and physical capability. 'If you trainer doesn't have a plan to establish your starting point, he/she has very little chance of successfully guiding you to the finishing post,' ' explains Worthington who personally uses technology that biometrically scans clients' body composition. 'Assessments should ideally cover both your technical ability to perform the essential movements in the gym (squat, hinge, lunge, push, pull) as well as an appreciation of your body composition.'

Should kids lift weights?

Kids lift weight all the time, and more than most adults. Think about how often a kid climbs up a tree or jungle gym. They are lifting their entire body weight. When they piggy back one another, they carry a friends' entire body weight on their back whilst running. If your kid shows an interest in lifting weights, let him try lifting a light weight - he probably just wants to copy your movements. If it's too heavy, he just won't lift it anyway - there is no way a kid will keep straining, they're not motivated by ego like us oldies. A broomstick is a great substitute for a curious kid.

What if I only have 30 minutes to workout?

Make the best of it: Do five minutes of cardio then hop off and do 10 pushups, 10 body-weight squats, and 10 crunches. Now hop back on the cardio and do five more minutes and repeat that pod of exercises. Go until you run out of time.

Is it true that people with diabetes have a harder time losing weight?

Many type 1 and 2 diabetics who, through consistent monitoring and management of their insulin, have lost a lot of weight safely and kept it off. It is also true that you can reverse type 2 diabetes, so no - there are far better excuses than diabetes.

I have been working out for a while now and stopped losing weight. What is happening?

More than likely, you have hit a plateau. This means that your body has become used to the activity you have been doing to lose weight. Our bodies are smart machines and become very efficient over time when the same activity is performed. To challenge your body, do a variety of exercises. If you like to run or walk, increase your speed every 2 minutes to increase your heart rate even more. For example, walk 2 minutes, run 2 minute, and repeat for 20-30 minutes. For runners, run 2 minutes at your normal speed then sprint for 1 minute and repeat for 20-30 minutes.

How much time should I rest between sets when strength training?

Most clients want to increase lean body mass and burn fat. Therefore, I tell them that 30 to 90 seconds allows the body to replenish energy stores so they don't compromise their workout intensity or form, and can therefore trigger the most lean muscle growth. For absolute strength purposes when performing large, barbell exercises, it's best to rest for two to five minutes. Absolute strength is not a goal for many of my clients, but I do train some clients to increase their one or three-rep maximum barbell deadlift and bench press. When training for muscular endurance — which is more common in endurance athletes — rest periods during weightlifting typically sits around 15 to 30 seconds

Are nuts healthy?

Most experts seem to all agree that nuts are very healthy, but they seem to have a lot of fat in them. Won't eating high fat foods like nuts make it more difficult to lose weight? People seem to focus on and single out one food type and ask if it is good or bad. My experience is that someone asking is usually asking about their favourite food, or one they just can't give up; nuts being a very popular food in this case. Instead of looking at whether nuts are good or bad, we are best off looking at the bigger picture - are they eating a balanced diet with some protein and plenty of greens. If so, and in this context, nuts are good. But if someone is eating a whole packet of nuts by themselves while they watch a movie after eating a pizza... then the answer is no. But to answer the question directly, will eating unsaturated fats as part of a balanced diet make it more difficult to lose weight and the answer is no, simply because fat makes you satiated (full), and is essential as part of a clean diet.

What are the best breakfast options for weight loss?

Most people who are trying to lose body fat will benefit from a breakfast that is high in protein and low in carbs. However, this is not a blanket rule so bear that in mind. Reasons why high protein, low carb breakfasts can work: Many of us don't consume enough protein. The most recent studies suggest anything in the range of 1.2-2.2g of protein per kg of bodyweight is optimal but the general public will usually fall well short of this. Ensuring that protein is consumed at every meal (including breakfast) is one way to build up to a healthy total daily protein intake. Reducing the amount of carbohydrate in our diet can be desirable for those who are a) sensitive/intolerant to certain carby foods such as wheat, b) looking to reduce body fat by cutting overall daily calories, c) dependent on sugar and looking for ways to reduce its inflammatory effects. Theories around the negative effects of eating carbs in the evening have now pretty much been totally debunked. In fact, from a hormonal point of view, saving most of your carbohydrate consumption for later in the day is a very smart move. When we eat carbohydrate containing foods we see an elevation in the happy hormone, serotonin, and a decrease in the stress hormone, cortisol. The combined effect of these hormonal changes is increased feelings of relaxation and a sense of calm, perfectly timed for dropping off to into a blissful sleep at bedtime. As a final point on this, I'd like to emphasise the importance of consuming a well-rounded breakfast. Breakfast cereals are still very much seen by many as the only real option for the first meal of the day. They have been conveniently packaged for us and sweetened with table sugar, dried fruit, artificial sweeteners and honey. We may eat them out of habit and nothing else. Who says you can't have eggs, avocado and spinach for breakfast? This high protein, low carb and nutrient-dense combination would work very well. Similarly, there's no reason why some of the previous night's leftovers couldn't fill that gap. Get creative with your breakfast in the same way you strive to be creative with your other meals.

How do you stay in shape?

Most personal trainers love to receive this inquiry! While there is no "cookie-cutter" approach to designing client programs, some trainers will train clients using a similar philosophy to how they design their own workouts. Keep in mind that, although you may prefer running for cardio and yoga for flexibility, these may not be the ideal choices for every client.

"Are squats and lunges bad for my knees?

No, squats and lunges are definitely not bad for your knees. In fact, they are highly beneficial to your entire body, and every joint, provided you are demonstrating excellent technique at all times. In my experience, I have found that the reason people have knee aches and pains is not because they are squatting, but because they are not squatting. A healthy body that is appropriately strengthened from top to bottom will be able to perform and demonstrate a proper squat, deadlift or lunge in any variation.

Do I need to purchase expensive equipment or have an exercise room to train at home?

No, there is no need to purchase any equipment until you have had your initial appointment with your trainer. At that time, the trainer will advise you as to what types of equipment to buy. Often, the trainer will lend you equipment to try out for the first few weeks and then can tell you how to order the equipment. Examples of equipment the trainer may ask you to use are physio balls, medicine balls, free weights, elastic tubing and jump ropes. Very little space is actually needed to train at home. A 10 x 10 area free of furniture and other obstacles is all that is needed.

Are abdominal exercises effective if I want to lose extra fat around my stomach?

No. Abdominal exercises are great for strengthening your core and back but there is no such thing as spot-reducing fat. Comprehensive cardiovascular workouts throughout the week are the most effective and will reduce the amount of fat that has accumulated on the body.

How many calories are burned while walking or jogging one mile?

On average, the caloric expenditure per 100 pounds of body weight per mile is 62 calories. So if a person weighs 200 pounds, they would burn approximately 124 calories while walking or jogging.

What should I do first? Cardio or weights?

Once again, it depends. While there's some evidence suggesting that if you're doing both in a single session "weights before cardio" leads to faster fat loss, for most people the outcome will be the same regardless of which they do first. If you have a strong preference for one over the other (perhaps you find weights too taxing after cardio? or getting on a cardio machine too boring after you've done your strength workout), go with it. Whatever it takes to get your workout done. Even better? Make your strength workout metabolic. Add short bursts of cardio-like movement between sets or super-sets. Keeping your heart rate elevated while lifting weights is not only more efficient, it may result in a higher calorie burn for the rest of the day.

Will you put me on a diet?

Personal trainers cannot legally tell their clients what foods to eat or give meal plans as they are not degreed nutritionists and, it is against our "scope of practice" to give advice on specific supplements that our clients should take. However, what we can and will do is review the foundation of healthy nutrition, and assist clients on tracking their nutrition through food logs to create awareness and accountability. We can help you make permanent lifestyle changes and behavior modifications which will allow you to "know thyself" and thus find success. If a client has complicated medical problems or health needs, they are often referred to a nutritionist for more in depth assistance. Should I stretch before or after my workout? Studies are inconclusive. What we do know is that you should not stretch a cold muscle. Stretch after you are warmed up, and if you want to stretch after your workout, go for it.

How do I know how much weight I should be lifting?

Repetitions are key. Weight lifters should do 10-12 reps per muscle of their choice, and the weight used varies based on your fitness level. The final repetition is the one to pay attention to. If the 10th repetition is difficult, decrease the weight. If the 12th repetition is too easy, increase the weight. The Center for Disease Control recommends strength training all the major muscles 2-3 times each week. Remember to exercise large muscle groups on non-consecutive days (upper body Monday - Wednesday, lower body Tuesday and Thursday).

How does exercise help mental health?

Research has shown that exercise can help to reduce stress, improve your self-confidence, alleviate anxiety and improve concentration. Plus, it releases endorphins, which encourage feelings of happiness. Be careful not to over train, as this can put your body and mind under stress, raising levels of the stress hormone cortisol. Therefore a balanced exercise plan is key.

Should I eat late at night or before bed?

Some people say yes, some other say no. This goes back to your individual caloric requirements! If you are very active, a light, protein filled snack would not be a bad idea. One thing I recommend to many clients that many had success with is a light, protein snack, like cottage cheese. The low fat cottage cheese has 19 grams of protein service and very little fat. While you are sleeping, your body is still performing metabolic activities and still needs to maintain its key objective: survival. So if you go to bed hungry, you are basically eating away at your own muscle! Yes, even as you sleep if you sleep hungry! We determine how much protein you need based on your exercise program and body type.

When should I stretch and how often?

Start with some dynamic stretching (active muscular stretching such as walking lunges or jogging with high knees) before a workout. Then, do static stretches such as a standing thigh stretch or side lunge for post-workout recovery, focusing on the muscles you've worked. This will decrease your risk of injury, improve blood flow and circulation, increase your range of motion and improve muscle function. You can never stretch too much!

Ive never lifted weights before, is it safe for me?

Strength Training is safe for most everyone, but we always recommend that you check with your physician before starting any exercise program. As long as you start slowly, and do not try to progress too quickly, you will find wonderful benefits from weight lifting. For more information about strength training, see the article "Beginning a Strength Training Program"

What type of training do I need to get stronger?

Strength can mean different things to different people. For some it can mean being able to do one pull up, for others it might be reaching a deadlift PB, which is why it is important to train for your goals. In order to gain strength in a targeted area, you need to gradually increase your volume (times per week and reps) and the intensity of those sessions. Try setting yourself realistic targets each week so that you have something specific to aim for.

Will I need any supplements or equipment before I start?

Supplements are only one part of the equation, and you really don't want to hire someone who will recommend you spend a fortune on them. And you definitely don't want them to make up the majority of your transformation protocol. In addition to supplements, does your trainer need you to purchase any type of equipment such as a training journal, heart rate monitor, or food scale? You want to start off on the right foot and make sure you have the right stuff

What is core Training?

The "core" muscles of the body are generally those muscles which attach to and stabilize the spine. These muscles must be trained adequately in athletes and weekend warriors alike to prevent injuries that can occur when instability and poor balance and coordination are due to poor "core strength". Golfers, for example, typically injure their arms and shoulders when their abdominal and back muscles are weak and inflexible.

How many calories will this burn?"

The amount of calories burned during a given workout or single exercise varies greatly. There's no one simple answer or number to give out. It depends on weight used, intensity, speed, fitness level, muscle mass versus fat mass, caffeine consumption, age, current fitness level...and the list goes on. Focus less on calories burned and more on how hard you're working. If you cut calories and work out hard, you're going to see changes

How can I stick with exercise for good?

The key to long-term success is not to be a lion always fueled by willpower. It's to be more like Mickey Mouse. Translation: Be fueled by enthusiasm with an occasional turbo boost of willpower. Your mindset on fitness and nutrition can make or break your long-term success. Having an internal dialogue of "I get to" versus "I have to" is one of the key differentiators between people who succeed and fail long-term. It becomes an opportunity when you are fueled by enthusiasm, versus an obligation when you are fueled solely by willpower. You start to live as a fit happy leader with passion and purpose as you raise the bar and defy the odds.

Do I need to take dietary supplements?

The majority of clients will not require dietary supplements unless they present with a documented vitamin deficiency or they are not consuming a balanced diet. Using supplements as an alternative to a sound diet can lead to deficits of other nutrients. It is healthier, and easier for the body to absorb and utilize, to acquire vitamins and minerals from whole food sources as opposed to obtaining them from a pill.

WHAT ARE SOME OF THE MOST COMMON MISCONCEPTIONS ABOUT GETTING IN SHAPE?

The most common misconception about getting in shape is the primary importance of fitness. While fitness plays a pivotal role in your strength, flexibility, muscular endurance, and cardio endurance, it still relies heavily on your nutrition. Without the proper nutrition for your body type, you will not have the energy or building blocks to sculpt the healthy body you want. Any nutritional deficit or inflammation will certainly affect your ability to get in shape, live to 100, or reduce injury.

What's the best diet for weight loss?

The short answer? Any diet you can stick with for as long as it's going to take. Studies have shown that regardless of the diet followed, adherence is the only thing that predicts success. Beware of any diet that promises rapid weight loss (and expects you to consume fewer than 1000 calories per day); although you may lose a few pounds in the beginning, chances are you'll be unable to stick to it long term. When it comes to weight loss, slow, steady and sustainable are key. Have you ever worked with a personal trainer before?

How much weight should I use when strength training?

Think about your rate of perceived exertion — 1 being "chilling on the weight bench" and 10 being "I seriously can't do one more rep" — to help determine the right weight. Overall, you should be between a 7 and 9 when strength training, with your last set feeling substantially harder than your first. If a given exercise starts to feel easier than that, it's time to increase weights until you're back in that range. Tracking each workout and writing down the amount of weight you use is critical to getting stronger. —Tony Gentilcore, CSCS, owner of CORE training studio in Boston

Same workout subsequent days Is it true that it's not a good idea to do the same exercises during each workout session?

This depends on how long between doing the same exercise and the intensity of that exercise. The goal is to work the muscle frequently enough that you get a good result, but also to give it enough time to repair. Remember, exercise doesn't make you stronger, fitter or faster. It is in the recovery period after exercise that your body repairs back stronger, fitter and faster.

How long do I need to work out for?

This depends on your fitness levels, what type of training you're doing and what intensity you're training at. Just remember, something is always better than nothing. If you only have 30 minutes, try to fit in a quick HIIT (High Intensity Interval Training) workout or go for a run. If you're doing a strength workout, set aside more time for warming up and mobilising to help avoid injury and make sure you're getting enough rest between sets. Either way, you definitely don't need to be slogging it out for hours!

I have no time to exercise, what can I do?

This is - by far - the most common complaint I hear. If this is a challenge for you, concentrate on getting small workouts in throughout the day. If your job takes the majority of your time, consider taking 3-10 minute breaks and walk at moderate intensity, where you break a little sweat and are slightly out of breath. Taking these breaks are not only good for physical health, but also for mental health. You will go back to work feeling refreshed and satisfied. If home life consumes most of your time, consider doing squats or other muscle toning exercises while doing housework. If you work from home, use a stability ball instead of a chair to sit on. Walk on the treadmill during conference calls. These are small changes that can make a big difference in overall health and weight loss. And remember: Doing something is better than doing nothing

How do I get rid of these flabby arms?

This is a common concern among female clients. One of the biggest exercise myths is that we can lose fat in an area of the body by strength training or exercise that specific body part. The truth is that "spot reducing" does not work simply because we cannot dictate from whence our bodies will decide to oxidize fat. As we age, our skin loses some elasticity; what we term "flabby arms" may simply be a product of the aging process. Any exercise that decreases body fat percentage will help clients lose fat in their triceps areas, just as it will help them lose fat all over the body.

Will I get big like Arnold?!

This is a common question I face with many women clients that I have worked with. The answer is no. In professional bodybuilding, aesthetics are number 1 priority. It is impossible for women to make gains like Arnold. Women are not able to get that big unless they do something artificial. If you look at women who are "muscular" or are professional bodybuilders, 99% of the time they have taken, sometimes an illegal substance or some sort of hormone manipulating supplement to boost their efforts in gaining that muscularity! It is not natural. Women can get defined and really toned, but as far as gaining bulk, it is simply not possible. In short, it comes down to levels of testosterone in both males and females.

What's included in your programs?

This is a loaded question. You want to know right off the bat what is included in the program. Is nutrition part of it? Will you be getting weighed and have measurements taken every week? How many sessions per week? How long is each session? You want to be on the same page as your trainer and find out what you're getting for your money. You don't want to assume anything because you may be paying one price thinking everything is included, only to find out nothing is included

Can't I just do cardio and lose fat?

This is dangerous because too much cardio can eat away at muscle tissue, not good! Cardio is great for your heart and overall well being. However, to maximize your calorie burning, you need muscle! Muscle is the furnace that burns body fat, continuously! So if you enjoy cardio, that's fine, just don't overdo it, and for that matter, don't over do anything! If you are looking to burn fat while doing cardio, remember to keep the intensity level low, with going as high as 65% of your max. Find your max heart rate by using this formula, 220-your age=... this will give you your max, then take that number and multiply it by 65% to get your fat burning zone. This also has to do with your resting heart rate

Why are you a personal trainer?

This question addresses why you chose to enter the fitness field, and it is important to be prepared with a strong arsenal should this question arise. If your goal is to help people transform their bodies, you may be sending out the message that your main concern for a client is his physical attributes. If your vision is to help people transform their lives, you are probably going to be perceived as one who has your client's well being in mind. Be clear in your own mind before answering, and always be ready with a strong and honest response!

what about losing back fat?

Tinney says to do a mix of cardio and strength training and also focus on stability exercises like these: "Start by holding a plank position on your hands. As you get stronger, you can challenge yourself by lifting one leg, reaching one hand forward, balancing in side plank, walking the hands and feet side to side, etc. You can also add planks into your cardio routines. Try doing a set of high knees in place for 30 seconds then lower and hold a plank position for 30 seconds. Shoot back up and go into jumping jacks for 30 seconds and lower and hold plank again.

Should I train before or after work?

Training sessions should be scheduled when the client is least likely to skip out or cancel. As with any new habit, 10-21 days are typically required to adapt to a new training regimen, including time of day. Stress to clients the importance of commitment to both the exercise sessions and the agreed-upon time of day.

Do I need to diet as well, or will exercise alone give me results?

We try to discourage "diets", as they are often only a temporary fix for a long-term problem. We do highly encourage healthy eating through permanent behavioral changes that you can live with. A healthy diet, combined with adequate exercise, will help you achieve your desired goals much faster than either diet or exercise alone. And, exercise and healthy eating together will ensure that you keep off any excess weight for the rest of your life!

What if I don't see results?

Well I reassess every 3-4 weeks to prevent plateaus. If we need to make changes to your diet or workouts then I will do accordingly. It all just depends on the effort you put into the program

Why is it, after I eat a fruit I get hungry again within an hour?

Well it goes back to what nutritionists call "gastric emptying time." This is basically how long it takes for a food to leave your stomach. Carbohydrates take 1 hour to leave your stomach, leaving you hungry again in an hour. This is why it is recommended to eat a protein with a carbohydrate. To keep your blood sugar levels even at 80-120, avoid crashing and keeping you full for 3 hours, until your next meal. If you are going to eat fruit, eat it with a carbohydrate. Also keep in mind, you are better off eating a whole fruit as opposed to fruit juice. Sugar is sugar and there is nothing worse than fruit juice. You get all the sugar with no added benefit of the fiber!

I'm on a very low carb diet, is that good?

Well, first of all, your body is designed to survive. Plain and simple. Your body will store anything that it does not have enough of. If you deprive your body of carbohydrates for a while, your body will store them because it doesn't have any, you are not feeding it any! So you end up with more than you wanted!! I only eat when I have time, and I'm not seeing good results, even though I eat clean? Your body's metabolism increases each time you eat! Your metabolic rate will increase with each meal. When you don't eat, your metabolism slows down because it has nothing to do! You are not feeding your body. If you eat every 3-4 hours, not only are you keeping your blood sugar even, avoiding crashing, you are constantly spiking your metabolism!

I love carbs, how can I eat them and still loose fat?

Well, for starters, what kind of carbs? Most people love breads, pasta, pizza..etc.. The saying is, "if you can burn it, you can eat it." Problem is, most of us eat more carbs than we can burn! Try this on for size, after 4 or 5, replace your breads and pasta with vegetables! They are high in fiber, low in calories are count as carbs! Try to avoid too much rice, pasta or any starchy carbs later in the day. Why? Because you are likely not going to burn them and they will get stored as, you guess it, fat! Also make use of exchanges! For instance, if you are going to have a cup of rice, don't eat the roll! Which would you rather have? You'll have to choose one other another! Cutting out is not the answer, moderation is! If you have been disciplined all week with your diet, have that cheat meal, whether it be a piece of pizza, a piece of cheese cake, or whatever you want! Remember, your diet needs to be shocked too like your workout. You can't do a workout the same and you can't always eat the same exact way. Your body will get used to anything! Having a cheat meal once a week, on the weekend is a treat to yourself. You deserve it, if you have been good.

What is the deal with heart rate monitoring?

Well, your heart works when you work out. There are many theories to this concept, but the truth is this: low intensity cardio or exercise burns more calories from fat and higher intensity exercise burns more calories from carbs. Problem is, when you burn more calories from carbs, if you are low on glycogen storage, or are on a low carb diet, and your glycogen runs out, guess what, your body goes into what is called gluconeogensis. This means the formulation of sugar from a non carbohydrate source, your muscles! We are all here to burn body fat, not carbs! The carbs we have eaten have turned to fat since we never used them. To burn body fat, keep your intensity at most 65% of your max heart rate! Any higher than, you are burning carbs! Your fat burning zone is determined by your resting heart rate using the Karvonen Equation. *According to Lucho Crisalle, RD Exercise and Nutrition Works, if you can talk while performing cardio you are burning fat. If you are working too hard and are unable to talk while doing cardio, you are burning sugar!

How come the scale shows me as being heavier, yet my body fat is less?

Well, your muscles use glycogen to perform resistance training. So are you start to weight train, your muscles will use store more and more glycogen. This in turn can make you heavier. Also, keep in mind, while a piece of muscle and fat both might weigh 5IBS, fat takes up 3 times as much space as muscle! Would you care if you were 5 IBS heavier , yet dropped two dress sizes? Also keep in mind your hydration status can greatly effect your weight! A better gauge of your fitness level is body fat!

What Cardio should I do?

Whatever you will do. Do cardio that you find most fun first. Then, switch it up to the types that you're more unfamiliar with to reach an ultimate state of fat burning and aerobic conditioning.

What should I do to strengthen my abs?

When I answer with "every exercise," my clients look at me like I have 10 heads. Here's what you need to know: The core is the musculature that provides support to the rest of our body. You can think of it the same way you think of a trunk supporting the branches on the tree. In order to be sturdy, strong and resilient, you need the trunk to be solid. So whether you're performing lunges, squats, deadlifts, pull-ups or push-ups, you're still engaging your core in order to efficiently move your body and stay balanced. Better yet, the core supports compound movements, which require more than one muscle group (i.e. squats or deadlifts), which means you can go pretty freaking heavy. And the more you progress the intensity of these bigger exercises, the better off your core will be. You may be surprised you'll get defined abs without any formal "ab work" or crunches. So challenge yourself with total-body movements. —Erica Suter, CSCS, Baltimore-based strength and conditioning coach

"Why am I not getting results from my cardio?"

When was the last time you switched up your workout? If your idea of a solid workout is sweating it out on the elliptical for an hour each time—and nothing else—you're definitely plateauing, and not getting enough out of your time. "If you're doing the same run, the same hike, the same bike, the same swim, you aren't challenging yourself," Gelband says. Something else to seriously consider: if your goals are to slim down, tone up, or improve your cardiovascular fitness (or all of the above!), the most effective way to accomplish what you're trying to accomplish is actually not through your traditional cardio at all. Instead, turn to weight lifting, strength training, and the like. High intensity interval training is a proven way to blast fat and build muscle and strength faster than traditional steady-state cardio. And pumping actual iron during a workout circuit is an intense and efficient way to get your heart pumping, your muscles working, and your calories burning—even after you're done. Sure beats logging an hour at a time on that damn elliptical, doesn't it?

Why can't I just do cardio?

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.

Do you create meal plans?

While personal trainers often have experience in creating bespoke meal plans and can offer advice when it comes to eating right to fuel your body for workouts, a qualified nutritionist is your best bet. Assessments should cover both your technical ability and an appreciation of your body composition. 'All qualified trainers must have a solid appreciation of nutrition and should be able to give you guidelines that will help you achieve your goals more quickly,' explains Worthington. 'However, a PT certification does not qualify you to prescribe supplements or eating plans that involve restricting specific nutrients or food groups.'

WHAT SINGLE PIECE OF PERSONAL TRAINING ADVICE DO YOU HAVE REGARDING FORM AND TECHNIQUE?

With the endless circus act of exercises found online and in magazines, it would take years to point out every little piece of the form you should keep in mind while exercising. While you should study your body's response to different positions and movements, there are basic rules you should keep in mind for whatever you approach: -Keep your feet hip width and straight to maximize stability and glute/abdominal activation. -Keep your shoulders above your hips to maintain a neutral position and reduce pelvic tilting. -Maintain a neutral spine by periodically checking your lumbar curve (lower back) and cervical spine (neck). There are certainly exceptions to these rules. Nevertheless, they will generally guide through a safe workout routine.

Why do some people lose weight faster? Is it true that some people naturally lose weight faster than others?

Yes, there are many factors but the main two are predisposition to stress, and metabolism. The first one is (in non-nerd speak) the way someone reacts to stress. People will either eat more (comfort eaters) or eat less. In this busy world, stress plays a major role in body composition, and whether a person is a comfort eater or food avoider when stressed will determine their predisposition. Metabolism (in my opinion) is secondary. If someone has a high metabolism (uses more energy to stay alive) then they will naturally lose weight faster than a person with a lower metabolism. Age and gender are the major contributing factors to metabolism; a younger person has a faster metabolism than an older, and a man would have a faster metabolism than a woman. In saying that, of every 100 people who lose weight quickly, 99 will put it back on. Consistency is far more important in a weight loss journey than speed.

Is working out in the morning better for you?

You should exercise at a time that suits you and your body. There's no evidence to suggest that an early morning workout is better for you, but some people are just more efficient at this time. You'll get results regardless of the time of day, as long as it works for you.

Why have I plateaued after losing 10 pounds?

Your body is very smart," says Lovitt. "When you do the same thing over and over, it gets used to it and your metabolism makes adjustments. Shock your system by changing up the workouts that you're doing and add different activities into your life."

I only eat when I have time, and I'm not seeing good results, even though I eat clean?

Your body's metabolism increases each time you eat! Your metabolic rate will increase with each meal. When you don't eat, your metabolism slows down because it has nothing to do! You are not feeding your body. If you eat every 3-4 hours, not only are you keeping your blood sugar even, avoiding crashing, you are constantly spiking your metabolism!

What's the best way to build endurance?

practice makes perfect! "Doing an activity repetitiously, increasing the number of days and amount of time, is the best way to build endurance