10 Weight Loss Q&As

There are a lot of questions I receive from clients when it comes to weight loss, you'd be surprised how often I hear the same ones. There is absolutely nothing wrong with this and it's better for you to ask even if you think it's ridiculous, the answers to these questions will often save you from disappointment and injury as well as guide you in reaching your goals.

1. Can I lose weight just doing cardio?

Yes however resistance training can drastically improve results, cardio only burns calories while you're doing it where as resistance will burn calories for hours after you've finished your workout in order to repair the muscles.

2. I look thinner but why does my weight go down and then back up?

1kg of muscle is smaller in size than 1kg of fat, this is why a scale is one of the worst forms of measurement, as you're losing fat, your body is creating muscle. This can mean you look thinner but your weight may be the same or look like it's increasing. This will happen initially but will soon begin to steadily decrease so don't stress to much. Looking at body fat percentage and skeletal muscle mass are better ways to view this process.

3. How do I target fat burning?

To put it bluntly you can't, but don't let that discourage you, it's due to the types of fat cells in certain areas like your stomach, thighs and armpit region, known as beta cells. The places you lose fat first have alpha cells which your body burns more easily. Keep working on the beta cell regions, you'll be developing "toned" muscle beneath the fat and once your body starts burning through beta cells, you'll be loving the definition.

4. I'm working out but not losing weight, am I doing something wrong?

Would it shock you to know that exercise only counts for 30% of your weight loss? It mostly speeds up the process and develops muscles. What you probably need to look at is your daily caloric intake. If you're consuming more than your basal metabolic rate you're going to have a hard time losing the weight you want. Be sure to work within the fat burning range which is usually 15-20 reps for 2-3 sets, where by the end of the set you're struggling to move the weight.

5. Whats is a basal metabolic rate (BMR)?

A BMR is a daily minimum calorie requirement, for your body to simply survive. this often ranges between 1500 and 2000 for the average person but could be more or less dependant on your body type, fitness level and activity level. You can find a BMR calculator online to get an approximate for yourself, some gyms have machines that'll measure this more accurately.

6. I want to lose weight but I don't want to put on muscle, should I avoid weights?

Not at all! You'll only start "bulking up" from weight lifting if you're lifting within the muscle building range and consuming more calories than your BMR, consistently. Weights are part of resistance training so it'll improve your weight loss journey.

7. My weight puts strain on my joints, especially when trying to work out, what should I do?

Start with low impact exercises, this means avoiding jumping or anything that creates a jolting movement. The key is to get your body moving, the more you do so, the stronger your muscles will be to support your joints and reduce pain. There are a lot of exercises you can do while lying down, sitting or standing.

8. Will I always feel pain in the days following my workouts?

These are called DOMS (Delayed Onset of Muscle Soreness) and they will generally always occur, they are a good sign to know you're training efficiently. Don't let this scare you as they will not always be as painful as when you first start training, you may even stop noticing and a good way to reduce the pain is to stretch properly and even do some cardio.

9. Once I lose the weight I want, do I need to keep working out?

There's two sides to this, you could maintain your weight by eating no more than your BMR, however you will lose muscle definition and that desired "toned" look. I strongly recommend maintaining training and simply adjusting your workout to do so, this'll not only keep you healthy and help increase longevity it'll allow you to indulge in your favorite foods a bit more without the fear of putting the lost weight back on.

10. How often do I need to workout to effectively lose weight?

To start I would recommend working out three times a week for at least half an hour, but you'll have more progress if you push for an hour, after a month increase to four days at an hour and then five days for an hour in the third month. This'll get you used to training, help prevent injuries and give you the adequate rest needed. Rest is just as important as training.

You may have a lot more questions when it comes to losing weight, many people do, if you have a trainer don't hesitate to go and d ask them, it's what they are there for. Having a trainer will also increase the progress of your weight loss as you'll have professional help and unique program designs to your body type and health history. Don't give up and remember consistency is key!

• How to Structure a Beginner Weight Loss Program.
• The Power of Stretching.
• Be prepared and refine your Gym Lingo, Etiquette, Exercise Knowledge and Workout Gear.