Ask The Expert!...

Q:  Will Q: Will a low carb diet really help me lose weight?

A:  The answer is yes and no.  While most people on a low carb diet experience weight loss in a short period of time, long term results are difficult to maintain.  Extreme low carb diets may be beneficial for short periods of time, but research suggests that significantly reducing carbohydrate consumption for longer periods of time can be detrimental.  The bottom line is that a well-balanced healthy diet combined with regular exercise is the best lifestyle to adopt. 

2.            Q: Won’t weight training make me too bulky?

A: No - in fact a carefully designed resistance routine will enhance your figure by improving your muscle tone.  Muscle fibers take more energy for your body to maintain and therefore burn more calories, even when you are sitting still, so by combining aerobic activity with resistance training, you get the best of both worlds.  Fat becomes the fuel that your lean muscle tissue uses, therefore, the more lean muscle you have, the more fat you burn!  

3.            Q:   What is the ultimate answer to long term weight loss?

A:   The answer is a lifestyle change.  When you have tried diets before, was your goal to lose the weight or tone up for a little while?  Probably not.  The fact is that those diets failed you.  Diets are inherently set up to provide short term results.  Changing your lifestyle is not a short term proposition.  You know as well as I do that physical activity and a healthy diet is the only way to insure long term success.  Our bodies were not meant to ingest all of the processed foods we eat today.  Our bodies were also not designed to live a sedentary lifestyle.  The change in our lifestyles over the past 50 years is the culprit to our ever expanding waistlines and health problems.  And the truth is that we all know it!  So why do diet books and pills sell so well? Again, you know the answer as well as I do.  Most people look for the easy way out.  If you have faced the truth and are ready to make a change in your life then seek help.  Set up a healthy, sensible diet for yourself and begin an exercise program.  A professional personal trainer can assist with these goals. 

4.            Q:  Do any of the weight loss pills, potions or diet bars actually work as promised?

A:  While low calorie diet bars and certain supplement drinks can be a good way to complement an already healthy diet, they should never be your main source of food.  As for miracle pills, you are smart enough to already know the answer to that one.  Most of us look for easy answers to our problems.  That is what the manufacturers of these products are counting on. You know that there are no shortcuts to success!  How many diets, pills, drinks, bars etc. have you tried?  If you are like many people the answer is embarrassing.  Instead of a quick fix, do what you know is the only thing that truly works.  A healthy diet and regular exercise!  Although the inches may not “melt away” like many products claim, a healthy diet and regular exercise will become a lifestyle.  This leads to looking and feeling your best.

5.            Q:  What type of exercises should I be doing?

A:  The answer to that question depends upon you.  Everyone is different and therefore there isn’t one answer.  However, an exercise program that includes both aerobic and resistance training is optimal.  It is also beneficial to set goals and track your progress.  Most of all, it should be enjoyable and include a variety of activities.  Consult your physician and a fitness professional for more specific advice.   

6.            Q:  I just don’t have the time to exercise regularly.  Is there another alternative?

A:  Any type of physical activity that raises your heart rate for 20 minutes or more will help.  Consider parking further away from the building when you park your car, take the stairs instead of the elevator, or instead of sitting on the couch when you watch television, walk in place.  Consider time blocking exercise into your schedule, just like you would any other appointment.  If you miss an appointment with yourself, don’t beat yourself up over it, just reschedule and get back on track.   Remember, 45 minutes, three days per week of vigorous exercise will move you toward your fitness goals. 

7.            Q:  When and why do I need a personal trainer?

A:   We all know that we should exercise.  Sometimes we just don’t know what to do or how to do it.  A great personal trainer teaches, inspires and motivates their clients in every session.  By setting personal goals with your trainer and having someone to hold you accountable, you will more quickly achieve the results you are looking for.  With our hectic schedules today, finding reasons to miss your workout can be easy.  Shouldn’t time for yourself, just 45 minutes, three days per week, be a priority?  Your time with your personal trainer can be the most rejuvenating, energizing and rewarding appointment of your entire week.  Not only will you feel and look better physically, but the simple act of honoring your commitment to yourself to take steps for change will improve your self-image.  

8.            Q:  I have a healthy diet.  Isn’t that enough?

A:  While a healthy diet is an important part of reaching your physical goals, proper exercise is just as important.  Remember, most of us lead fairly sedentary lives.  We sit in front of the computer or television way too much.  All of the time saving devices that we have today also reduce our level of physical activity.  Whether your goal is to lose body fat, fit into your clothes better or to run the Boston Marathon, a challenging exercise program with defined goals will get you there quicker.

9.            Q:  Why can’t I just exercise at home as opposed to a gym?

A:  There is some tremendous equipment that can be purchased for home use.  The main thing to consider when deciding between home equipment and a membership at a club is what will keep you motivated.  Many times it is difficult for people to break away and get serious when they have equipment in their home.  Frankly, there are too many distractions.  Consider what will work best for you, because nobody needs a $500 clothes hanger in the form of a treadmill.

10.          Q:   What type of results should I expect to notice once I begin an exercise program?

A:   That depends on a number of factors.  First of all, you should always set a goal for yourself.  The goal should specific and measurable.  For example, if you want to tone up then your goal should be to lose body fat percentage.  Now this may seem obvious, but if you only use your home scale to measure your progress, you are using the wrong tool for the job.  Why?  Because once you begin an exercise program that includes resistance training, you will add lean muscle.  Lean muscle weighs more than fat and therefore although you may be making tremendous progress, if you only use your scale, you may become discouraged because your body weight has not changed much.  Your clothes will fit better, you will feel better, but the perception is that unless you lose weight, it is just not working.  The truth is there are many ways to track your progress.  Consult the help of a
fitness expert in your area to help you set some well defined goals and track your progress.  Once you know the truth and realize that you are making progress toward your goals, it is easier to stick to a healthy lifestyle.