Frequently Asked Questions

 

 

 

 

NUTRITION/DIET

 

What is the best diet?

 

There is no best diet nor diet that will work for all individuals. At best, we can prescribe a diet that allows for a daily caloric deficit if trying to drop weight or surplus if trying to add weight. Then it is a matter of goals, individual needs for protein, carbs and fat as well as how your body reacts.

 

Having said that. We suggest and recommend using Carb Cycling.  Our diet guide is centered around using a carb cycling methodology. We go in depth on carb cycling next.

 

What is carb cycling?

 

Carb Cycling is a simple diet plan where you rotate between days of low carb intake and high carb intake.  We use an easy to follow plan of 3 days of low carbs followed by a day of high carbs.

 

On low carb day with get 25% of our daily intake from carbs. On high carb days we get 50% of our daily intake from carbs.

 

Our total daily calorie need remains the same, so we do also vary our fat and protein intake since we have increased our carb total intake on high carb days.

 

What are the benefit of Carb Cycling?

 

 The benefits of carb cycling are many:

-       Loss of body fat while maintaining if not increasing lean body mass

-       Increase in muscle definition

-       Allowances for treat meals on recovery days

-       Increased adherence

-       Maintain cardiovascular capabilities.

 

Are there different ways to carb cycle?

 

Yes, there are multiple ways to vary the low/high cycles.  We prefer 3 days of low carb followed by 1 day of high carbs.

 

 

 

 

 

 Can I eat fruit?

 

Absolutely. Fruit has no significant negative side effects.  At worst, it is high in carbs and not very “filling”, so you might over increase total calories eaten daily if fruit is a significant part of your diet.

 

Can I eat bread and pasta?

 

No foods are eliminated but avoiding processed foods such as bread, pasta, and flour is a wise decision. Breads and pasta make good choices on high carb days as a recovery meal.

 

What drinks can I have?

 

   Drinking liquid calories is not a wise decision.  Try to avoid it.  Focus on drinking water or non-calorie liquids.

 

How many carbs should I eat on low carb day vs high carb day?

 

   On low carb day you are getting approximately 25% of your day’s intake from carbs.  On high carb days you are getting 50% of your day’s intake from carbs.

 

I hate certain foods; do I need to eat them?

 

  No food is mandatory, and no food is eliminated. Certain foods may be limited in quantity, but no diet should ever eliminate a food or macronutrient.

 

How often should I eat?

 

It is not required to eat at specific times during he day. What we want is for you to begin eating before you are starving.  This will reduce the likelihood of overeating and therefore eating too many calories for the day.  Eat when hungry which might be often.

 

What spices can I use?

 

   Most spices are allowed but be weary about those with added sugars and corn starch.  Use the spice for the added flavor and avoid hidden ingredients that increase your calorie total.

 

I am allergic to foods, what do I do?

 

   Never eat a food you allergic to even if it is listed on your suggested list.

 

I don’t like a certain food item; do I need to eat?

 

No, if you do not enjoy eating a food simply choose a different option from your suggested list.

 

 

What is meant by recovery day?

 

Recovery day also known as high carb day is your body’s chance to refuel and prevent “brain fog”.  Brain fog is a mental clarity issue owing to low carb intake that takes places 4-5 days into a low carb diet plan, hence the reason for adding in the high carb day on Day 4.

 

What sweeteners can I use?

 

We suggest using natural sweeteners but be careful of the calories. All calories must be accounted for in your diet.  Sweeteners such as Stevia, Truvia and others must can be used but these are likely to increase craving for sugar so use sparingly and be careful.

 

What supplements do I need?

 

The easy answer is none although certain ones we recommend highly and certain ones we might hope for you to take. The only “supplement” we recommend for everyone is creatine as it has other brain benefits other than what most people supplement it for which is strength and power improvement.

 

What vitamins/minerals do I need?

 

We generally recommend a multi vitamin, vit D and CoQ10 all in liquid gel form as it helps with absorption and bio-availability. There might be more based on your needs or lacking such as calcium but those are addressed on a case by case basis.

 

Do carbs make you fat?

 

   NO, but excess carb intake can lead to those extra calories being stored as fat for later use.

 

What is keto?

“Keto” short for Ketosis is a state of low carb where the body turns to fat as its primary energy source and in theory helps with weight loss.

 

What is intermittent fasting?

Intermittent fasting is a diet plan involving a forced fast of 16 hours daily with an “eating window” of 8 hours.

 

How much do I need to eat to put on muscle?

 

The exact amount is based on individual needs but mostly a 300-500 surplus calories daily of protein will benefit for muscle growth.

 

 

 

How many carbs do I need to eat?

 

How many carbs you need as an individual varies based around goals and activity requirements. We take in to account this need and allow for individual differences to reach your total for the day. Please be sure to use the calculation equation sheet included to know your CARB NEED.

 

What do I eat for breakfast?

 

Breakfast can be as varied as any other meal; HOWEVER, we have found that those who create a consistent routine early in the morning increase their likelihood of success.

 

Is the weight of the food before or after I cook it?

 

   Weight is before you cook so please weigh before.

 

How much water should I drink daily?

Water is a variable based around your body size and how much you need vs perspire. An easy assessment is are you thirsty and general rule of thumb is 96 oz for women and 120 oz for men. Add more as needed, especially before, during and after workouts. We also highly recommend at least 12 ounces of water first thing in the morning.

 

I am allergic to foods, what if I can’t eat those food?

A food may be on the list that you are allergic to. We regret the oversight, however, if you are allergic to any foods, we must insist you do NOT eat it. Choose other foods from your suggestions list

 

I am gluten free?

 

We have many gluten free foods available to choose from on your food suggestions list

 

I am a vegetarian?

 

We have vegetarian protein options available.

 

  What should I eat before my workout?

 

   We suggest eating at least an hour before your workout, (it takes on average 1.5 hours to get into your bloodstream to be used as fuel) and a combination of carbs, protein and fat at your appropriate %.

 


What should I eat after my workout?

 

Appropriate food choices of protein, fat and carbs per your daily allowances.

 

Do I have to eat within 30 minutes of my workout?

 

That is a myth for muscle gain. Please try to eat when the desire to eat happens after your workout.

 

Do foods speed up my metabolism?

 

Foods do not speed up your metabolism other than requiring energy to digest food.

 

Do I have to eat every 3 hours?

 

No. We suggest eating small throughout the day to prevent gorging when starving.  This could be every hour eating something or waiting 4—5 if desired. Just know the total need for the day and get there before bed

 

CARDIO

 

Do I have to do Fasted Cardio?

 

Short answer is NO but it helps. Before your day gets busy or away from you, the extra calories you burn will help you achieve a fat loss goal sooner.

 

What is best for fasted cardio?

 

The answer is none are better or worse however, the higher your heart rate means more calories burned so the longer your heart rate stays elevated at that higher heart rate you burn more calories. If, however you hate a certain piece of “cardio” equipment, choose one you

will consistently do.

 

What is the difference between fasted cardio and regular cardio?

 

There is no significant difference between fasted cardio (before eating after a food fast like with sleeping at night) and “regular” cardio.” We merely recommend fasted as a morning routine procedure to ensure you complete your daily calories burned before other reasons, excuses and important activities limit your ability to get it done daily later in the day.

 

 

 

 

 

 

 

 


 

What is fasted cardio?

 

Fasted cardio is exercising on an empty stomach or being in a "fasted" state having not eaten for 8-12 hours. The theory is this help to increase burning calories from fat but is just a theory and is not proven. However, you do burn calories and that is a good thing so go enjoy if you are motivated after waking up in the morning


How long do I have to do cardio for?

 

On average we strive for 30-40 minutes or about 300-500 calories

 

WORKOUT

 

How much weight should I lift?

 

Weight is simply your ability to lift as much as you can SAFELY and do the reps required. In timed activity do as heavy as you can and finish the time. Pick your weight wisely and realize you are stronger than you think. Believe you are and lift it!

 

What do I do if I miss a workout?

 

Our programs are designed by day numbers not days of the week. So, miss a day and you still then finish the next available workout.

 

I am traveling, what should I do for my workouts?

 

We have bodyweight workouts available as well as programs requiring minimal equipment to fit your needs as you travel

 

They don’t have that equipment at my gym?

 

We have backup plans to accommodate any gym that is lacking.  As a suggestion, any barbell exercise can be changed to kettlebell or dumbbells. If your gym lacks barbells, kettlebells and dumbbells you need a new gym

 

I don’t have a gym membership?

 

A gym membership is not required. Please feel free to browse our other options such as bodyweight programs or minimal equipment at home workouts.

 

How many days a week do I have to do Fasted?

 

With our programs, Cardio is an amazing bonus to the fitness programs. It is not required but we hope 4-5 days a week is possible

 

How many days a week must I workout?

 

Depending on your program most require 4-5 days of fitness training, but we simply hope you are active most days. You will see results with hard work, effort and consistency.

 

How long will the workout be?

 

Most workouts should be completed in less than an hour

 

What if I don’t have time to complete the workout?

 

We get it. Sometimes phone calls happen during the workout. Sometimes you have limited time going in. Generally, we suggest if you are more than half way done then no more is required that day. If you have limited time going in finish as much as you can SAFELY as fast as you can


What do I do if I miss a day?

 

If you must miss a workout, simply push back the next workout you are supposed to complete

 

Can I spot reduce my butt or abs?

 

Spot reducing is not possible. Your body will build muscle and lose fat as an entirety and we must allow for our body to have “problem” areas. We can however improve EVERY part of our body

 

Do I have to workout with a trainer?

 

No. We take care of everything for you without needing to meet with a trainer in person

 

What do I do if I can’t get to the gym?

 

We have at home options included as part of your monthly program. Some options need minimal equipment anyone can have at home and some or completely bodyweight only

 

Will building muscle make me bulky?

 

Absolutely not. If you are female, you do not have the testosterone required to add mass that would make you bulky. As a male, you would need to disregard our diet guidance to become bulky.

 

What do I do if I don’t want to look like that?

 

We help you achieve the look and body you desire. If you are headed in a direction you do not want, let us know and we will make changes to get you headed in the right direction

 

What if I can’t run?

 

Running is not required in our monthly programs. How quickly will I see results?

The speed of results varies. Muscle tone and strength generally happen quickly.  Fat loss starts immediately however with our programs, the adding of muscle might mean that your weight on a scale might not drastically chance until -12 weeks. This is due to adding muscle offsets losing fat and if you lose 8 pounds of fat but gain 8 pounds of muscle you remain the same weight on the scale, but you could possibly have lost up to 5 % of your body fat.

 

How come I gained weight?

 

It is typical of a fitness program to add weight due to the increase in muscle.  This happens often and is a result of strength training. Although you have lost body fat and are healthier, the scale might not reflect that immediately. If you lose 10 pounds of fat but gain 11 pounds of muscle the scale might move in what you perceive the wrong direction but have dropped a significant bodyfat % and improved your health and fitness


How many reps should I do?

 

The number of reps is variable based around goals and ability. Also, your reps performed should follow your prescribed program.

 

Should I stretch?

 

Yes. Movement type stretching known as dynamic stretching is extremely important for flexibility, mobility and decreasing muscle soreness caused from exercise. Static stretching, think traditional hold for a few seconds and release, also has some benefits so both should be part of an overall wellness and fitness program

 

Do I have to do a warmup?

 

Yes, absolutely. Whenever you are about to train it is beneficial and mandatory to warmup the body. The heart, muscles and joints all benefit from slow gradual increases in intensity and prevent likeliness of injury.

 

Do I have to do a cooldown?

 

Yes. For many of the same reasons warming up is mandatory, a cooldown is also required to prevent injury and ease the body.

 

What if the weight is too heavy?

 

If the weight is too heavy to get the prescribed reps the 2 options are to do as many as you can for that set and lighten the weight the next set or lighten the weight immediately to complete the prescribed reps

 

What if the weight I choose is too light?

 

You want to pick a weight that will leave you fatigued at plus/minus 1-2 reps of the prescribed goals

 

Why are my muscles sore after a workout?

 

Muscles are sore for many reasons of which a couple are lactic acid accumulation, calcium leakage and miniscule tears along the muscle fibers. It is your bodies way of letting you know you need recovery and movement to create recovery mechanisms.

 

How many pounds a week should I be losing?

 

You might have heard that losing 1-2 pounds per week is healthy but generally we feel 1%

weight per week is acceptable, hopefully from body fat

 

What is difference between sitting and standing exercises?

 

Ultimately, not much but standing requires more stability so less attention can be given to the actual lifting. This can be a minimal difference or can result in a significant difference in capability to lift heavier weights. We suggest a combination of all positions for overall good


What are compound exercises?

 

Compound exercises or multi-joint are those involving multiple joints all working at the same time as in the squat where the ankles, knees, hips and spine are working in congruence.

 

What are isolation exercises?

 

Isolation or single joint exercises involve the movement of a single joint such as the elbow during a biceps curl

 

Will my workouts get easier?

 

  Although you get better at fitness. Each workout will be as tough as you make it. Although you get stronger, at the same time you are getting stronger and more fit you are lifting heavier weights and performing more reps.