Top 5 Questions We are Asked in our Fitness Facebook Groups
August 21, 2018
1) What is the best exercise for fat loss? Or is it better to do cardio or strength training for fat loss?
The best exercise is the one you will ACTUALLY do. I can give you a list of great, beneficial exercises you can come into the gym and do, but they won’t be helpful if you don’t come into the gym and do them consistently. I can tell you a load of exercises you can do at home with no equipment… and they won’t help you a bit if you stay too busy to ever do them! So the best exercises are the ones you’ll actually DO.
That said, the best exercise is the one you do while you are in a calorie deficit. The most important thing to remember when you are looking to lose fat, is the amount of calories you are consuming on a daily basis. Doing a lot of cardio and extra weight training won’t help you drop body fat UNLESS you are also maintaining a calorie deficit. Just because you lifted those weights doesn’t mean you get to eat all the sweets and drink all the wine you like! The best exercise for fat loss then, is the one you are doing while eating fewer calories than you burn.
However, if I was going to recommend a specific type of training, it would always be resistance training or strength training first… and here’s why: most people, when looking to lose weight are looking to change the shape of their body. If you want to change the shape of your body, you need to make the muscle tissue under your skin a little denser and a bit more shaped. Weight training and resistance training give you the biggest result on this. Cardiovascular work is important, but I’d always start first with weight or resistance training.
2) How can we get rid of stubborn belly fat?
When losing fat, people lose it differently, from different parts of their body first. Some lose from arms, thighs, face and neck, back etc first, while others may lose from their belly or hips first. Basically, just because it is the last to go, doesn’t mean it’s stubborn… that may just be how your body loses weight.
BUT, the most important thing about losing fat, any fat, anywhere, is to keep an eye on your nutrition and make sure you stay in a calorie deficit. You have to burn more calories every day than you eat. If you stay in a calorie deficit for long enough, even the most ‘stubborn’ fat will eventually diminish.
What’s the best exercise to remove fat from the tricep areas?
Same as above
3) What do you do to keep your motivation levels so high?
I face the same struggles and issues as most people do, staying motivated. I have a busy life and sometimes things just get in the way. It’s hard to stay supremely motivated 365 days of the year.
I have always been a pretty motivated person, though… and over the years, the things that motivate me have changed. When I was younger, I was motivated because I wanted to get bigger. I wanted more muscles. To appear to be bigger, or leaner… to look a certain way. As time went on, that changed. Now, I am motivated to be healthy so I can keep up with my girls and set a great example for them. I want to stay on this planet a bit longer and enjoy the time I am here.
Here’s the thing though… discipline is as important as motivation. When I wake up and I am not motivated to do the things I need to do… I get up and do them anyway. Have a word with yourself on the days you aren’t motivated and just. Follow. Through.
4) What do I need to know about supplements?
First of all, is that even the right question for you to be asking? Before you worry about supplements, it’s very important that you get your overall nutrition in check. Make sure you are getting enough sleep. Make sure you are staying hydrated. You should have all of these things well managed prior to even worrying about any supplements.
My go-to supplements with most people though are:
A good, quality vitamin D
A good, quality fish oil in liquid form
A good multi-vitamin
I also recommend regular bouts of probiotics to maintain the good flora in your digestive system.
Here’s the flip side of this… I still like to recommend to people a high quality protein powder. The reason I still suggest this… the most important thing when it comes to changing your shape and being able to remain in a calorie deficit but stay healthy is that people hit their protein intake target daily. If people are struggling with reaching their daily protein target, I will suggest supplementing their protein intake with a protein powder.
5) Are carbs ok?
Knowing what we know today, I cannot believe the bad rep that carbohydrates got, even as recently as 4-5 years ago. Carbohydrates are fine.
You need to monitor them and only eat the right amount for the intensity of your day. If you have a really sedentary job and your exercise routine is simply 3 45-minute walks weekly, you don’t want to eat too many carbs. If you have a very active job, and you play sports and go to the gym to workout five times a week, you better be adding carbs to your diet! With carbs, it’s important to set your intake of carbs relative to the intensity of your physical activity.
Carbs are not bad. They are an important macronutrient that helps you train harder, more often and recover faster.
Bonus tip: Is it better to have carbs before or after you workout?
Nutrient timing isn’t all that important, but personally, I would time most of my carbs around a workout. Maybe some before and some right after.