Frequently Asked Questions

 

Q: A lot of popular diets say you should cut back on carbohydrates in order to lose weight. Are all carbs bad for you, or is there a difference between “good” and “bad” carbs?

A: All carbs are not bad for you. Stay away from white starchy carbs—white breads and pastas, white rice, bagels, rolls and of course white simple sugars. The difference is that “good” carbs—like whole grains, whole wheat, fruits and vegetables—enter the blood stream more slowly and give you more energy throughout the day, whereas “bad” carbs cause a blood sugar spike and will be more easily stored as fat. Your body needs carbohydrates for energy and to fuel the brain—that’s the “job” of carbs as opposed to protein. 

Q: As a woman, I'm afraid that lifting weights will make me “bulk up” and gain too much muscle so I look masculine. Should I still strength train as part of my exercise program?

A: YES! Strength training should definitely be part of your exercise program, and it will not bulk you up. Women often start a program then stop because they see they’re gaining muscle. But this is a normal scientific response by the body. In order to keep losing weight, you need to keep strength training AND doing cardiovascular exercise. Strength training raises your metabolism because the more muscle you have, the more calories you burn…it basically turns you into a lean, mean calorie-burning furnace! Each pound of muscle burns about 35 to 50 calories per day, compared with about two teeny calories burned by each pound of fat! Your muscles will get smaller and tighter, because as a woman you simply cannot bulk up since you just don’t have the biological makeup like men do to gain big muscles. So there is no need to worry! Generally, you’ll need to stick with a strength training program at least 6-8 weeks to see results. 

Q: How many times a week and for how long should I do cardiovascular exercise to lose weight?

A: Along with a weight-training program, you should do cardio at least three times per week for 20-40 minutes per session. More and more research has proven that exercising for a longer duration is not the key. You have to increase your intensity for shorter durations. Try interval training—alternating short bursts of extremely high intensity exercise (like sprinting or hill running) with a few minutes of moderate exercise (like brisk walking). Crank up the intensity and don’t be afraid to work hard or sweat!

Q: Are there any specific foods or supplements that will help me burn fat more effectively? 

A: The key to help you burn fat is eating properly. In our fast-paced society we don’t eat right much of the time. With time constraints, fast food, and less time to cook causing our best nutritional intentions to fail, supplementation is very important. I recommend Herbalife to my clients, and Herbalife has a program called Cellular Nutrition® which helps the cells more effectively absorb nutrients from the foods you eat. For weight loss, there is Total Control®, which helps burn fat, increase metabolism, and prevent cravings. * BUT you must remember that no supplements will work unless you eat a NUTRITIOUS, COMPLETE diet of wholesome foods including whole grains, vegetables, fruits and lean, quality protein. THERE IS SIMPLY NO MAGIC PILL. Fish oil also feeds you essential fatty acids the body and brain need to function. Yes, you do need fat—but the GOOD FATS, as in the ones found in certain types of fish and oils such as olive and flaxseed, not the “bad” saturated kind of fat. Fish oil can be obtained from supplements. Herbalife and many other vitamin companies offer it in easy-to-swallow capsule form.   

Q: I work out several times a week and eat a healthy diet but still can't lose weight. What could be the problem?  

A: There could be a couple of answers to this question. Working out too much can actually work against you and stop you from seeing results. You could also be eating too few calories—if you are active and you exercise regularly, then you need a certain number of calories to compensate for your energy expenditure. If you eat too few calories, then your metabolism will actually slow down. Your body can go into starvation mode and then it will be hanging on to every calorie and you will not be able to lose weight. Change your exercise program instead of increasing your workouts. Add weight training if you’re not already doing it—that will increase your metabolism and make it easier to lose unwanted fat.

  

Q: How do I know if I'm getting the right amount of protein in my diet? 

A: Although it may be hard to believe, Americans do not eat enough protein, or at least don’t eat the right types of protein. Protein is important even if you’re not active. Measure your fist and that’s approximately the amount of protein you need for a serving at a meal--keep in mind the average American restaurant gives you double or triple the serving size you need, therefore making it easy to gain weight. So you have to watch your portions carefully! Some good protein sources are lean white meat like skinless poultry and fish (especially omega-3-rich fish like salmon), very lean red meat, eggs, and soy (extremely important for vegans/vegetarians). Make sure you add some protein to every meal—do not eat all your protein for the day in one meal.

Q: What exercises can I do to lose fat in a specific area? The rest of my body is okay but my thighs are flabby. 

A: You cannot spot reduce. You must incorporate moderate weight training such as leg presses, squats and lunges using proper form and do not over-do it even though it’s tempting. Do all these exercises together as part of one exercise routine for the most effective results. They are the BASIC and BEST for lower-body toning!

Q: Should I do cardio before or after weight training? Or should I do cardio and weights on alternate days?

A: Everyone is different so the best approach is if you’re already going to do cardio the same day, do cardio after weight training so your body will be in fat-burning mode because strength training pumps up fat-burning efficiency. Also, you’re likely to be less tired if you do weights first because it is anaerobic exercise as opposed to aerobic like cardio. On the other hand, circuit training—mixing periods of cardio exercise with weight training exercises—will crank up your metabolism to help you burn lots of fat.
Super-setting, meaning high-intensity weight training, which incorporates 2 exercises back-to-back with no rest in between, also works your heart and cardiovascular system more than traditional weight training exercises. When you do super-setting, make sure to use moderate weights, not heavy weights. Finally, you don’t have to do cardio and weights on the same day to see results; it’s also good to break it up and do them on alternate days. The most important thing is to incorporate both into your weekly fitness routine! 

Q: Even though I exercise regularly I still feel tired a lot. Do I need to take supplements? 

A: YES! It is so important to supplement your diet because your body cannot get all the proper nutrients, vitamins and minerals from food only. Especially in this day and age of processed foods, genetically and chemically engineered foods and depleted environmental resources, supplementation is absolutely necessary. Make sure to choose high-quality supplements and always read labels carefully. * However, if feelings of tiredness persist after supplementing your diet and making sure you’re eating a proper nutritious diet, see a doctor to rule out any possible medical problems.

Q: Will weight training make me less flexible? 

A: NO—it’s all about proper form when it comes to weight training. The only way it will make you less flexible is if you do the reps too fast and the range of motion is too short, which doesn’t allow the muscles to stretch and lengthen properly. In order to maintain and gain flexibility, you must make sure to stretch after your workout as well, without bouncing or sudden movements. And, contrary to what you may think, if you’re already “tight” it’s actually good to weight train because if you exercise properly, it will help stretch your muscles out more. This is why it’s beneficial to work with a trainer: so you can make sure you’re getting an optimal, results-focused workout that’s free of injury.