We all have questions when it comes to getting fit, or staying in shape. It is a challenge nonetheless, but fitness trainers are here to help! I reached out to our partners over at F45 Training and asked them to share some of the most frequently asked questions they receive from clients.
Here are some of the most frequently asked questions they get asked, and their corresponding answers:
Q: What can I do to get more definition?
A: First you need to build muscle by lifting weights, and second you need to lose the fat covering those muscles. The best way to do that is creating a caloric deficit (meaning you consume less than you burn).
Author side-note: This doesn’t mean starving yourself. You don’t want to be miserable with hunger and lack of energy. What is a healthy caloric deficit? A deficit of 500 to 1,000 calories per day will lead to a weight loss of 1 to 2 pounds per week, which most nutrition experts consider a healthy weight loss.
Q: How much protein should I consume daily?
A: Our nutrition plan at F45 Training, created by our nutrition expert Nikolett Touth, recommends 1-1.5g of protein per kg of body weight. This equates to .45-.9g of protein per pound of body weight.
Example: If Matt weighs 170lbs, he should consume (.45g x 170lbs) = 76.5 grams of protein daily.
Q: How much/how often should I eat?
A: I recommend 3 meals and 2 snacks a day. Eat every 2-4 hours to keep blood sugar levels stable, stimulate metabolism, and burn more body fat.
Q: What kinds of foods should I be eating?
A: Unprocessed, natural healthy vegetables, fruit, and lean meats are best. Meat portion should be the size of your palm and roughly two cups is good for veggies. Healthy fats are important too. Also, I recommend half of your body weight in ounces of water.
Q: Best core exercise?
A: Whenever you are engaging your core, so not only the obvious ones (variations of crunches and planks), but also performing balance moves and putting weight over your head!
Q: What is your favorite protein shake?
A: Advocare muscle gain (vanilla) with PB2 added.
Author side-note: PB2 is powdered peanut butter. Peanuts are pressed to remove 85% of the fat and calories. You add water and mix. …It’s actually good I’ve had it! (and they have a chocolate flavor :))
There’s truth behind the idea that the best way to get what you want is to learn from people who already have it. If you’ve seen how fit these three trainers are and the kinds of results that clients see from their studio, you should have no problem trusting their insight. Sometimes the smallest changes create the biggest results.
Fitness trainers interviewed include Gregg and Kristin Rutledge, and Jenny Snider: Owners and trainers at F45 Training in Celina, Ohio.
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