Q and A with a Personal Trainer

This month I’m answering some common questions I hear all the time. It’s important to keep in mind that none of these answers are one size fits all. It always will depend on your body, lifestyle, preferences, and goals. Just keep in mind that everyone is different, so their needs are different. This will hopefully give you some general guidelines to keep in mind moving forward.  

How many times a week should I work out? 

If you’re newer to exercise and are trying to figure out a schedule, this one is especially for you. My answer is usually this: As many times as you can realistically fit into your schedule. You’ll see plenty of super fit people say they workout 5-7 times a week, but that might not be realistic for you.  

If you’re just starting out, my advice is to set an achievable schedule. Maybe that means starting out once or twice a week. I think the best thing you can do is not go too intense right away, because it often burns people out and eventually leads to not going at all. The important part is to set the HABIT of exercise first and then build onto it. That will also help prevent injuries in the long run as well, since you’ll be easing yourself into it.  

How long should my workouts be? 

The US department of Health and Human services recommends that adults should aim to get 150 – 300 minutes of moderate-intensity aerobic activity. You can also think about it as around 30 minutes of moderate exercise, 5 days a week.  

If you’re new to exercise, it can be overwhelming to try to dedicate that much time right away. As I said in the previous question, the most important part in the beginning is to build consistency. That is also the most challenging part! Even if you can only fit in a few 10–15-minute brisk walks in the beginning, that's great!  

Once you get into the habit of exercising, then you can start to build to 30-minute sessions, or longer, if you have the time. This is also a great time to discover what you like. After all, the best routine for you is the one you’ll stick to!  

Why am I not losing weight even though I’m working out? 

Weight loss is all about calories consumed verse calories expended. It’s important to know that every person burns calories just by being alive! Your body needs them to function. From those base caloric needs, you burn extra depending on how active you are throughout the day. This includes how active you are at home or at work as well as your workouts. If you’re burning more than you’re consuming, you’ll be in a deficit.  

The simple math is that 1 pound is equal to 3500 calories. That goes for gaining and losing weight. But the body can be complicated. There are also a lot of other factors for people, like stress, sleep, and hormones Take time to figure out what is working for you and what is not. I’d recommend tracking food and drinks with an app or a notebook and measuring everything, at least in the beginning (you’d be surprised what a tablespoon of peanut butter looks like!). 

If it’s a bit overwhelming or you feel like it’s still not working for you, I would absolutely seek professional opinions. You can also seek out nutrition coaching, like Kona Nutrition! He can help you lose weight, improve energy levels, and develop a meal plan that fits your lifestyle and goals.  

Do I need to work out every day? 

Short answer: no! 

The important thing to remember is to listen to your body and give it rest when needed. As you’re working towards building consistency in exercise, don’t forget that that also includes rest days when needed. The body needs time to recover, especially if you’re doing a lot of strength training – which you should do!  I’d recommend spreading out your workouts throughout the week to include strength, cardio, and rest days. These rest days can look a variety of ways, depending on how you’re feeling. A common misconception is that rest days mean you can’t or shouldn’t do anything at all, but you can incorporate light stretching or walking if you’re feeling up for it.   

Can I target fat loss in this specific area? 

Targeting one area for fat loss is not possible. When you lose weight, you cannot really pick where it comes from. Just like when you gain weight you can’t really pick where it goes. What you can do is build strength in focused areas! Though I will always recommend a well-rounded approach to fitness, you can build stronger, more toned arms or legs or core, if that’s something you want.  

What’s more important: diet or exercise? 

That depends on your goals. If your goal is weight loss, it’s important to focus on diet. If your goal is building strength, then exercise! If your goal is to feel better overall, a little mix of both.  

Though it’s important to keep in mind that no matter what your goals are, you shouldn’t necessarily neglect one aspect. A mix of both is what is really going to help you see results. For instance, if you want to build strength, weightlifting is important. However, getting enough protein in your diet is also essential!  

What other questions do you have? Feel free to leave them below!