Q&A with our PT's
Can you spot target for fat loss?
Spot targeting cannot occur in regards to fat loss. A lot of people get caught up in the misconception that if you train your abs, you will be able to look more ‘ripped’. Train your abs as long and as hard as you like, but unless you lose some body fat around that area, you won’t be able to see all the hard work you’re putting in underneath. You are still training the muscle, and it may be growing if you’re in a calorie surplus, but unless you lose the body fat covering the muscle, then you won’t be able to see them, therefore training a specific body part and hoping to lose fat in that specific area is proven impossible. Body fat is lost via controlled nutrition through a calorie deficit.
Cardio vs Resistance Training?
A lot of you that are just beginning your fitness journeys will be led to believe that you need to do hours and hours of cardio a day to burn as many calories as possible in order to lose weight. This is horribly wrong. The benefits of resistance training (RT), far outweighs the benefits of cardio.
RT increases strength, lean muscle mass, functionality, and metabolic rate in order to burn fat more efficiently. Doing cardio initially is fine to begin with, but what happens with cardio in the long term is that unless you are constantly varying your routine, your body adapts extremely quick to it. RT creates a lot more variety, is a lot
more challenging, and believe it or not, does often burn more calories if done properly, than walking on a treadmill for an hour.
I know I’d rather burn calories, gain strength and muscle, increase my metabolic rate and increase my muscle tone by doing RT, and it is far more exciting than slogging away on the cross trainer for 90 minutes. I’ll leave the ball in your court with this one.
How many times per week should I train?
This question is pending what you want to achieve. To get some good results, at least 3 sessions per week is required at a minimum. Less than 3 workouts per week, and you are getting sometimes 3-4 days in between workouts, which means that the days you are not training outweighs the days that you are. I find a healthy balance between 4-6 days per week enables adequate recovery, peak performance and enough workload to ensure your body has burned enough calories in the week/had enough training volume to get good results.
Is 30 minutes, 3 times a week, enough for Fat Loss?
30 minutes of low/moderate intensity training, long rest breaks and unstructured guess work is not enough to get solid results, BUT, 30 minutes of high intensity training, minimal rest breaks and structured training sessions is enough for effective fat loss. If you only have 30 minutes for a workout per day, walk into that gym with a plan and push yourself to your limit both physically and mentally. You will get some really good results pending your nutrition is on point. Without good nutrition, the intensity at which you train for fat loss is pointless.
People on time constraints need to focus on making their time in the gym as efficient as possible. Refer back to the cardio VS RT question, if we spend 30minutes 3 times a week resistance training and increasing our metabolic rate, then we are making an effective use of our time.
In saying that, majority of people who lead a sedentary lifestyle need to focus more on what they do for the other 23.5hrs of the day they chose to exercise on. If you perform a 30 minute exercise session, then sit at a desk your whole working day, followed by relaxing after a hard days work and then sleep, safe to say in that situation, majority rules. You will still be in the same boat as all other sedentary individuals. Yes you will lose fat initially; you have gone from something to nothing, but what then? Its time to modify your lifestyle and take a holistic approach to your health, not pass by on the absolute minimums, besides, it is your livelihood were talking about.
Stay tuned for more tips from these two awesome PT's!
Senior Personal Trainer
Fit n Fast Campbelltown
Nathan can be contacted on;
Facebook: Nathan Brain Fitness
Fit n Fast Campbelltown
Mitchell can be contacted on;
Mobile number is 0425 338 874
Facebook: Advanced Exercise Solutions