FREQUENTLY ASKED

FITNESS & WEIGHT LOSS QUESTIONS

What do I have to eat to lose weight?

Losing weight is more than just “what” you have to eat. But more like what, when and how much on top of an active lifestyle. Although diet accounts for more than 75% of your weight loss, especially in the beginning of your program, your body’s dependence physical activity to burn off excess calories will grow as you move further along into your program. There will come a point where diet can only do so much and you stop losing weight. That is where a change in your physical activity will be crucial to break past this “weight loss plateau”.

As for the actual dieting; it is recommended that a well balanced diet of lean protein/meats, fresh vegetables & fruits, low glycemic carbohydrates and small amounts of poly & mono unsaturated fats be implemented at all times with meals spaced evenly apart throughout the day, starting with breakfast first thing upon awakening.  Some nutritionist recommend starting the day with higher amounts of carbs and tapering off as the day goes by, while others recommend a steady stream of carbs throughout the day. Others recommend varying protein intake levels throughout the day as well. The best thing to do is to figure out what works for YOU and run with it!

What kind of cardio do you recommend, Trainer Jo?

I recommend whatever you can do that will not bore you! If all cardio bores you, hire me and I will make cardio either fun or make the session pass by REALLY fast!

What is your take on the Atkins Diet?

I am not a medical professional and Atkins was a doctor. His diet worked for a lot of people and it did not work for many as well.  If you consider lean protein sources while following the Atkins diet, then I am sure it will work for you. But just as you and I are different people with different genetics and different backgrounds, not all diets will work for both you and me. And there is no such thing as ONE diet FITS all. So give it a try, follow it thoroughly and don’t quit. If it doesn’t work, come find me!

How is it that you can do high intensity training for a shorter time and burn lose more weight than low intensity cardio for a longer amount of time?

Because higher intensity exercise elicits the “afterburn” (EPOC in the scientific communities, post exercise oxygen consumption) which in turn burns more calories after the workout, where in low intensity exercise this does not occur.  This is why many people can do boot camps 3-4 times a week and lose weight quicker than someone who walks 2-3 miles 5-7 days a week.

How much cardiovascular exercise do you recommend?

According to the ACSM, it is recommended that everyone get 150 accumulative minutes of moderate-intense exercise every week. Or  30-60 minutes of moderate-intensity exercise 5 days per week or 20-60 minutes of vigorous-intensity exercise 3 days per week. (1)

According to the Mayo Clinic, a total of  150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity is recommended. However, for the sake of weight loss or weight maintenance to, some individuals may require up to 300 minutes a week of moderate physical activity.  It is suggested that exercise participants spread out their cardiovascular exercise throughout the week and that individual bouts of activity or exercise sessions should be least 10 minutes in duration.” (2)

Why do trainers emphasize so much on diet? Can’t I just work out every day and eat as much as much as I want?

This depends if the calories “as much as you want” can be burned off in your daily workouts. It takes approximately 3500 calories to produce one pound of fat. According to the Mayo Clinic, a 200 lb person must jog for 4.5 hours at 5.0 mph to burn off 3500 calories.  A 160 lb person would have to run for 4 hours at 8.0 mph to burn off 3500 calories. And a 240 lb person would have to walk at 3.5 mph for 7.5 hours to burn off 3500 calories. (2)

BUT

Anyone can consume a breakfast lunch of Burger King Triple Whopper with cheese (1230 C), a medium chocolate shake (570 C) King size fries (590 C) and then for dinner a Burger King Triple Whopper Sandwhich (1130 C) with a diet coke (0 C). All this equals 3500 Calories

I don’t know about you, but i am pretty darned sure I don’t have 4 hours a day to burn off all that!!!

REFERENCES
(1) American College of Sports Medicine.  ACSM Issues New Recommendations of Quantity and Quality of Exercise

(2) The Mayo Clinic.  Exercise for Weight Loss: Calories burned for 1 hour