Frequently Asked Questions
- How much exercise should I be doing each week?
- Do females go bulky with weight training?
- I have high cholesterol, would exercise help to bring it down?
- Will sit-ups etc help me to get a flat stomach?
- According to the BMI chart I’m overweight. I don’t think I am so why is this?
- In your book you say “Breakfast Like a King”, but I can’t stomach anything that early in the morning.
- I’m always too tired to do any exercise. How can I overcome this?
- Why lift weights?
- I’m big, is it because I have extra fat cells?
- Why do I sweat so much?
- Should I take pain relievers before a workout to head off aches and pains?
- How can I get faster results?
- I finally got the weight off - now how do I keep it off?
- What's the best way to burn fat?
- Do carbohydrates make you fat?
- What is circuit training?
- If I eat too much sugar, will I get diabetes?
- Will I lose weight if I go on a vegetarian diet?
- Will I get fat eating pasta?
- What is Stress?
- What makes some people better at sport than others?
- How can you make jogging fun?
- Are there any specific recommendations for vegetarians to ensure the body gets all it needs?
- Why do I get a side stitch when I run?
- How do you cure the problem of Stitch?
- How do you prevent the problem of Stitch when I run?
How much exercise should I be doing each week?
Related Questions
Should I train every day?
Is 30 minutes of exercise a day enough?
That will depend on what your specific goal is. The amount and intensity will vary according to your desired outcome. It stands to reason that if you wanted to run a marathon, you would have to do more intensive training than if you only wanted to maintain your fitness level as it is now.
A good rule of thumb is as follows.
The minimum should be about 30 minutes of moderate physical activity every day to maintain a good level of fitness and well-being. Moderate exercise could be anything from a brisk walk to a run, a cycle, swim, etc. It could also include some resistance exercises. If you were working harder, 3 or 4 sessions a week is sufficient for a healthy lifestyle.
If you are looking for changes in your shape, more work is required. I would be working pretty hard at least 5 times a week for an hour each time. If you are looking to change, you must ensure that you have a program designed to assist and not hinder the progress you are striving to make.
For a fully progressive exercise regime that you can do at home or in a gym that is guaranteed (if followed) to make you fitter, stronger and more powerful, buy my book The FBI now. All exercises are fully explained with photo’s for easy use.
Do females go bulky with weight training?
Related Questions
I don’t want big muscles, I’m a woman.
Will weight training help me to lose weight?
Simple answer is no they don’t. Weight training will tone your muscles giving them a tight defined look. The leaner they are, the more calories they burn even at rest. This is great for weight management as well as giving strength and power to your muscles. As for the perception of getting bulky, testosterone is the hormone that would make someone put on the bulk (with specific training of course). As females’ testosterone levels are lower than that of men in general, their bodies will respond differently. To dispel other such myths about training, buy my book the FBI to learn how to get fit and stay fit and toned for life.
I have high cholesterol, would exercise help to bring it down?
Related Questions
Can I exercise with high Cholesterol?
Yes it would. Aerobic exercise along with a balanced diet, high in fibre and low in saturated fat would bring your cholesterol down. Giving up smoking will also help if you do smoke. There is a full explanation of what cholesterol is and the function of it in the body in my book the FBI. Learn how to control your cholesterol levels today simply by buying the book right now.
Will sit-ups etc help me to get a flat stomach?
Related Questions
How can I get a flat stomach?
I want “rock hard abs”. How do I get them?
No unfortunately, but they can help to tighten the abdominal muscles in question. To rid the stored fat around the stomach area you need to concentrate on upping your calorie burn. It is impossible to “spot reduce” fat and the body will use fat for energy from where it wants to, depending on to some extent your genetics. Working the big muscle groups will burn the most calories. Running, squats, etc are highly recommended exercises, as is circuit training that also includes the upper body. Toned muscles require more feeding so the more toned you can get every muscle the more calories you will burn even at rest. Eventually the fat will be used from around the abdominal region leaving the flat stomach that you desire. For a program that is designed to get you a fully toned body including that flat stomach, obtain your copy of the FBI now.
According to the BMI chart I’m overweight. I don’t think I am so why is this?
Related Questions
What is the ideal BMI rating?
Is BMI a good measure of health?
BMI stands for Body Mass Index. It is a figure calculated using your height and weight. The exact formula is your weight in kilograms divided by your height in metres squared. It is a crude measurement only suitable for sedentary people because it does not take into account your muscle. For the same volume, muscle weighs more than fat and is the reason why most toned people will have a BMI measurement that is not very reflective of their true condition. This may lead to disappointment and a questioning of their training program. A better measurement is a body composition test that measures your bodyfat %. Cheaper and simpler is to check your progress against your clothes. If you feel good in them, you’ve got it right, if you think they’re too tight/slack for you, then you must do something about it. If you are unsure about what to do, read my book the FBI for a simple but comprehensive training program designed to reduce your bodyfat and tone your muscles.
In your book you say “Breakfast Like a King”, but I can’t stomach anything that early in the morning.
Related Questions
I can’t eat first thing in the morning. What can I do?
Maybe your internal body clock is set to such a routine where you eat your main meal of the day later on in the evening. If this is true you can re-train your body to accept food in the morning by gradually eating less and earlier in the evening and eating something at breakfast time whether you are hungry or not. Your body will soon adapt to the new style of eating. But remember, this is an ideal, you might be coping very well in the way you are eating already. If you find that you have enough energy throughout the day without energy highs and lows then stick with what works for you as an individual. Many people try to mend what’s not broken. Always do what works for you. If you need nutritional guidance my book the FBI covers all aspects of healthy living, which will have you living like a king (or Queen).
I’m always too tired to do any exercise. How can I overcome this?
Related Questions
Will exercise give me more energy?
Doing regular exercise will in fact give you more energy to do more and more. People often get mistaken between their body being tired and their mind being tired. If your job leaves you mentally tired at the end of the day, the brain is in need of a pick-me-up. Exercise will re-energise your brain making you feel more alert and less tired. On the physical side, exercise makes us stronger therefore making everyday tasks easier to perform without getting tired. The bottom line is, the more you do, the more you can do. For advice on how to increase your energy levels healthily, buy my book the FBI now.
Why lift weights?
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Is weight training good for you?
What is resistance training?
As we age, our lean body mass shrinks and our metabolic rate - the rate at which we burn calories – slows down. We can eat exactly what we did ten years ago and weigh the same, but have a higher body-fat percentage. More fat carries risks including diabetes, arthritis, back pain, high cholesterol and high blood pressure. It can even raise your risk for certain cancers. Strength training or resistance training as some know it lowers body fat by building lean muscle mass; 20 minutes, two to three times a week, is all you need. Strong muscles require more feeding. Get your body fat measured at a gym or from a Personal Trainer - that number is much more important than your weight. To get your weight-training program that is progressive, buy my book the FBI.
I’m big, is it because I have extra fat cells?
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I was fat as a child, will I always be a fat adult?
My parents are both big, will I be the same?
A commonly believed theory is that we are born with a certain number of fat cells that just grow and shrink when we gain and lose weight. This is correct for the most part. You develop fat cells between the ages of 12 and 18 months and again during puberty. After that point, your 25 to 35 billion fat cells respond to weight gain by growing up to twice their size. But if all of your fat cells have already doubled in size and you continue to gain weight, your body starts making new ones. So if you have gained more than 30 or 40 pounds since your teens, you could have more fat cells than someone who has gained less. We can all reduce the size of our fat cells by exercising and following a healthy eating plan. For your life-changing plan, simply click on the link.
Why do I sweat so much?
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Why do I sweat so easily?
Why do I sweat so much after I’ve finished exercise?
Does it mean I’m unfit because I sweat a lot?
I don’t sweat, is it because I’m fit?
Sweating is how your body dissipates heat and keeps its core temperature down when you are working out. Usually the more you train, the more easily you sweat, because your body knows it is going to get hot and starts working to cool itself off. If you work hard enough you will sweat. There are people who find it difficult to raise their temperature enough to start sweating and subsequently think that they do not sweat. There is also the possibility of some people having more sweat glands than others have - men generally sweat more than women do for this reason. The good thing is that when you find yourself sweating, take it as a good sign you're really working well. Trust your body to control your core temperature, it knows what it’s doing. It is also important that you replace the lost fluid by drinking water regularly. To know more about good hydration and why it is so important to the correct functioning of the body, there is a chapter designated in my FBI book called “Water Works”. Check it out now to keep well hydrated.
Should I take pain relievers before a workout to head off aches and pains?
Related Questions
Should you train while taking “pain killers”?
The simple answer is no. Pain is there for a reason. Taking a pain killer will just mask the pain and you will still have the cause of the pain. Masking pain in order to exercise could aggravate an injury. It is better to get a proper diagnosis on what is causing you the pain and get that treated. Having pain in one area though should not stop you from exercising other body parts, I dedicate a couple of chapters in my FBI book to this subject. “Respect Niggles” and “Pain or Discomfort” that deal with the issues and enable you to carry on with your training program in a safe and effective manner.
How can I get faster results?
Related Questions
What is the quickest way to lose weight?
What is the quickest way to get fit
Faster than what? Permanent adaptation whether it is weight loss or muscle gain should be slow and gradual to be safe. You can make this more effective by changing your workout every six weeks, or switch the order of what you do to avoid reaching a plateau. For example, if you usually do weights and then aerobics, switch it around. Better yet, try new moves for old ones in your weight routine and try a new form of cardiovascular exercise. This way you challenge your muscles in a new way, which forces your body to work harder. In addition, it wouldn't hurt to take a look at what you're eating. Your exercise efforts won't trim you down if you eat high-fat and high-calorie foods to excess. The quickest way to get results is to start your healthy regime right now. For extra guidance try the FBI program for your safe and effective plan now.
I finally got the weight off - now how do I keep it off?
Related Questions
Will the weight stay off this time?
Are their any great maintenance programs?
How can I keep the fat off?
The best way to keep your unwanted weight off is to carry on doing what you’ve done to get it off in the first place. If the weight has come off gradually and safely as suggested in my book, then reaching your target weight should not be like crossing the finishing line of a race. This is a common trap for a lot of people. They get to their preferred body shape and believe that they’ve “made it”. However, weight management is constant and therefore has to be maintained for life. It is possible to cut down on your training to move into a maintenance program where you are not looking to make any more changes. The important thing is to maintain the momentum that you have generated and keep the weight off for life. For more ideas and tips read my book the FBI, a healthy friend for life.
What's the best way to burn fat?
Related Questions
What is best for fat burning?
How can I burn the most fat?
There is a lot of debate about whether longer, slower workouts are better as opposed to shorter, more intense ones. Technically, you burn a greater percentage of fat calories with the slower workouts (long jogs, walks). But high-intensity workouts such as running or multi-impact step aerobics burn more calories overall, so you end up burning more fat calories in total. The key here is the percentage of fat burned. That is why slower workouts seem to be more effective but if you were given the chance to own 100% of a small grocery store or 10% of “Coca Cola” you just might choose the lower percentage offer. With the exercise you will win either way, though - both approaches will help you lose weight if you are consistent. It basically comes down to personal preference - do whichever you prefer - and whether you have time for a longer workout or more energy for a shorter, very intense one. My approach is to do as much as you can in your allotted time. Time is precious, use it wisely. For more fat burning tips, my book the FBI has a chapter devoted to this very subject.
Do carbohydrates make you fat?
Related Questions
Does bread make you fat?
I eat lots of potatoes, will it make me fat?
Any food eaten to excess can make you fat, not just those foods high in carbohydrates. Carbohydrates, like protein, provide 4 calories per gram; fat provides 9 calories per gram. Complex carbohydrates (starches such as bread, pasta, rice, and potatoes), especially those derived from whole grains, are the body's best source of energy nourishment when they replace saturated fats and excess protein in the diet. Eating more calories than you work off and leading a sedentary lifestyle are what generally makes you fat. To know more about carbohydrates and how to incorporate them into your healthy diet, refer to my book the FBI where the topic is covered extensively in easy to understand language.
What is circuit training?
Related Questions
Is circuit training a good fat burner?
Will circuit training keep me fit?
Circuit training involves moving quickly from one muscle group to the next during a workout, which allows you to burn more calories by working more muscles in less time. It is a great way to get fit and stay fit. The key to minimizing your total downtime between sets is by using opposing muscle groups in sequence, such as going from a biceps move to a triceps one, or working your quads followed by your hamstrings, or going from an upper-body exercise to a lower-body one. To design your circuit, pick eight or ten exercises that will challenge your major muscle groups. For each exercise, choose a weight that you can lift in sets that last about 30 seconds between sets. If, however, you start to feel dizzy or your form becomes compromised due to fatigued muscles, give yourself more time to recover. For an explanation of suitable exercises with photo’s, my book the FBI will help you to create your personal circuit training session. You could however, book me to take you through a session 1-2-1 or as a group. Contact me for more details
If I eat too much sugar, will I get diabetes?
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I’ve got Diabetes, is exercise good for me?
For someone with a blood sugar disorder, sugar can aggravate the situation if intake isn't regulated. The substance itself does not cause the disease. There is a caveat: Too much food, especially sugars and fats, leads to obesity. Obesity can lead to insulin resistance and possibly to diabetes. A balanced diet plus moderate exercise—about half an hour's worth each day—can help prevent that from happening. To learn more about how diabetes affects the body, how to live with diabetes or any health related condition, book me to speak at your next event. My bespoke talks tackle the issues surrounding medical conditions to enable you to get the most out of your life.
Will I lose weight if I go on a vegetarian diet?
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Are there any fat vegetarians?
I want to lose weight, shall I go “veggie”?
That depends on how you eat overall. A vegetarian diet is not automatically a low-fat diet. Deep-fried vegetables have more fat than a grilled, skinless chicken breast. Vegetarians who rely on nuts and full-fat dairy products for their protein (versus beans and peas) and have a low intake of fruits and vegetables could find themselves on a higher-fat diet than someone whose daily menu includes lean meats along with plenty of steamed vegetables and fresh fruits. The emphasis should be on having a healthy diet regardless of what kind of diet it is. For more nutritional guidance, buy my book the FBI and follow a healthy living plan.
Will I get fat eating pasta?
Related Questions
Is pasta good for marathon runners?
Pasta is a good complex carbohydrate, especially wholemeal, which will give you lots of energy. It is more about how much you are eating. If you overeat and under exercise you will put weight on. It is recommended that about 60 % of your calorie intake is from carbohydrate, preferably complex (starch) rather than simple (sugar) based products. Carbohydrates are an easy accessible fuel for the body to use, however what the body does not use for fuel, will be stored throughout the body as fat. It is also important what you put on the pasta. Sticking to low fat sauces, such as tomato, rather than creamy, or pesto versions, will help lower the total amount of calories you are consuming. To know more about carbohydrates and how your body uses them, a couple of chapters in my book the FBI cover this in a simple way. Buy your copy now to get the facts on carbohydrates.
What is Stress?
Related Questions
I feel too stressed to exercise, what can I do about it?
Is exercise good for my stress levels?
Will exercise lower my stress?
The stress response of the body is meant to protect and support us. To maintain stability or ‘homeostasis’, the body is constantly adjusting to its surroundings. When a physical or mental event threatens this equilibrium, we react to it. This process is often referred to as the ‘fight, flight or freeze’ response. We prepare for physical action in order to confront or flee from a threat or, in certain cases, just freeze. The human body is designed to experience stress and react to it. Stress can be positive, keeping us alert and ready to avoid danger. Stress becomes negative when a person faces continuous challenges without relief or relaxation between challenges. As a result, the person becomes overworked, and stress-related tension builds. Think about stress the way you think about blood pressure. High blood pressure or low blood pressure can be problematic, but you never want your blood pressure to go away completely. It’s the same with stress. When unregulated, uncontrolled or ignored, stress can be harmful to your health and well-being. Therefore positive stress can have a positive effect on the body, spurring motivation and awareness, providing the stimulation to cope with challenging situations. Stress that continues without relief can lead to a condition called ‘distress’ - a negative stress reaction. Distress can disturb the body's internal balance or equilibrium - leading to physical symptoms including headaches, upset stomach, elevated blood pressure, chest pain, and problems sleeping. Research suggests that stress also can bring on or worsen certain symptoms or diseases. Stress also becomes harmful when people use alcohol, tobacco, or drugs to try to relieve their stress. Unfortunately, instead of relieving the stress and returning the body to a relaxed state, these substances tend to keep the body in a stressed state and cause more problems. More often, the initial cause of the stress in the first place is not tackled. Whenever we encounter a stressful event, our bodies undergo a series of hormonal and biochemical changes that put as in ‘alarm mode’. Our heart rate increases, adrenaline rushes through our blood stream, and our digestive and immune systems temporarily shut down. If the stressors continue and we stay on high alert for a prolonged period of time, we experience exhaustion and burn out. None of us can avoid stress, but we can return to a state of balance and regulation through a variety of means: exercise, humour, play, music, prayer or meditation. These activities provide calming and relaxing sensory input for stress relief and can be selected according to lifestyle, preference and the practicality For a more detailed program to beat stress, check out my book "The FBI".
What makes some people better at sport than others?
Related Questions
There are many factors involved in the make-up of one’s ability level in either sport or academic subjects. Some of the traits are known to be genetic and some if not most, nurtured. Fine motor skills such as ‘hand-eye coordination’ are developed progressively from about 1 to 3 months of being born. The more time given to teaching these skills the quicker they will develop. As we get older, it is often found that if a person is good at one sport they are generally good at most. Lifestyle has another part to play in all this. If someone is exposed to an activity early on in life, they are more likely to have at least tried such a sport. A good example of this exposure is Polo. How many council estate kids grow up to be Polo players? The well-known saying “practice makes perfect” is another major player. Honing skills day after day will vastly improve one’s performance. An often over-looked contribution is enjoyment. If you can keep an activity interesting, a person is more likely to enjoy and therefore repeat the process. This is an area that schools play an important part in. I have noticed that many people have grown up hating sport because of experiences they had during school PE (physical education) lessons. Talking of education, if you would like to learn more about Health, Fitness and Vitality, contact me now to book my services. Let me inspire, motivate and entertain your group with a unique presentation.
How can you make jogging fun?
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Running is boring, what can I do?
It is worth saying that a lot of people already find jogging fun. For others though it is more of a challenge to get any enjoyment out of their running. There are several things you can do if you are finding it a bit of a chore. Some people find that jogging to music is enough to pump up the enjoyment factor while others like to run with someone else and talk. There are many running clubs around that offer company whilst having a common aim. Different types of running might be the trick for you. Short track work, cross-country, fartlek training to name but a few are different types of running that offer variation. I find that measured improvement works well with a lot of my clients. Set a goal of achieving a distance in a set time and keep trying to better it. This can motivate you more and more as you see the definite improvement in your running. Varying your running route might be the inspiration you need. Take a drive out to a country park or common ground and take in some different scenery. Most people will always start and finish their run at home. After all, they say “variety is the spice of life”. There are sports that encompass running like Orienteering, which you might find useful. As you can see there are different methods to experiment with and for more ideas on different types of training, my book the FBI (fit Body Initiative) is on sale here.
Are there any specific recommendations for vegetarians to ensure the body gets all it needs?
Related Questions
Does it mean I’m healthy because I’m a vegetarian?
Most vegetarians eat milk products and eggs, and as a group, these lacto-ovo-vegetarians enjoy good health. A healthy vegetarian diet falls within the food pyramid guidelines. However, meat, fish and poultry are major sources of iron, zinc and B vitamins, so pay special attention to these nutrients. Vegans (those who eat only plant-based food) may wish to consult a nutritionist about adding vitamin and mineral supplements to ensure that they consume sufficient quantities of protein, vitamin B12, vitamin D and calcium. Protein from animal sources are said to be complete whilst protein from vegetables are mostly incomplete needing a combining to ensure that the body gets all the amino acids necessary for a healthy body. For more information refer to the nutrition pages of the FBI (Fit Body Initiative).
Why do I get a side stitch when I run?
Related Questions
I always get stitch, what is it?
A "side stitch" is a sharp, intense pain under the lower edge of the ribcage caused by a muscle spasm of the diaphragm. The pain can occur during vigorous exercise, such as running or circuit training, and seems to occur more commonly in novice exercisers who have not yet established proper pacing and who tend to breathe more quickly and shallow. Most runners will have experienced stitch at some time in their running history. So what exactly causes them? On inhalation, we take air into the lungs, pressing the diaphragm downward. When we exhale, the diaphragm moves up. If the body has some trapped air/gas below the diaphragm, if we've eaten too close to exercise, or if we start exercising too vigorously, the diaphragm may cramp, causing pain under the rib cage on the right side.
How do you cure the problem of Stitch?
Related Questions
How can I get rid of stitch?
As with any muscle cramp, the best immediate treatment is to try to stretch the cramping muscle as much as possible. How do you get to the diaphragm on the inside of your body? Altering your breathing pattern may help. Take a deep breath in as quickly as you can, to force the diaphragm down. Hold the breath for a couple of seconds and then forcibly exhale through pursed lips to restrict the outward air-flow. You may also find that bending forward can help you expel as much air as possible. Stretching up as tall as you can could also help, extending your arms up over your head. You may even have to stop and walk briskly for a few seconds while concentrating on deep breathing. Continue running after the stitch goes away. If you get a stitch in the middle of a race, you might want to try mixing up your rhythmic striding/breathing pattern. If you always exhale when your left foot strikes the ground, try exhaling with the right foot strikes.
How do you prevent the problem of Stitch when I run?
Related Questions
The most effective way to prevent a side stitch is to take deep, full "belly breaths" while running. This will allow the diaphragm to fully lower and reduces the stress on it. If you take a lot of shallow breaths when running, the diaphragm remains in a consistently high position and never lowers enough to allow the connective ligaments of the liver to relax. The diaphragm becomes stressed and a "stitch" may result. Another way to prevent stitches is to make sure you include a warm-up that helps you gradually increase your running speed. If you begin your workout in an “all-out dash” from the front door, you're more likely to take quick, short, shallow breaths, which could induce a cramp.