FREQUENTLY ASKED QUESTIONS (FAQ)
Quick answers to your most common health and fitness questions, organized by category.
Depends on what you are looking to accomplish. To lose body fat but maintain muscle and strength full body or upper/lower routines are your best bet.
I don’t believe in using supplements that burn fat, aka fat burners. They mostly don’t work and are harmful to your health long term. When you’re looking to support fatloss you want supplements that will lower inflammation, support insulin sensitivity, and recovery. What could be useful is fish oil, curcumin, R-ALA, green tea extract, and protein powder. For the best independent, science-backed unbiased information on supplements check out http://www.examine.com.
Short answer no. Long answer is it depends what your overall plan looks like. High reps mean doing more work, and this will burn calories. Burning more calories will possibly burn bodyfat. Lifting heavy weights though can help make sure your body keeps muscle and sheds fat, rather than burning equal portions fat and muscle.
This depends on the person, but here’s an equation to get you started:
Calculating your calorie needs
Total Calories (Current weight x Multiplier (see below)) = _____________
|Multiplier based on goal|
|Activity Level||Weight loss||Weight Maintenance||Weight Gain|
|Sedentary (exercise minimally)||10-12||12-14||16-18|
|Moderately Active (exercise 3-4x/week)||12-14||14-16||18-20|
|Very Active (exercise 5-7x/week)||14-16||16-18||20-22|
Your body burns a certain amount of energy to function by default called your (Basal Metabolic Rate), then your daily activity, the food your eat, and exercise expend more energy. There’s a lot that goes into this that can’t simply figured out by a calorie calculating app, but basically you’re still taking in more energy than you’re you’re burning.
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