FAQ2020-03-28T10:05:27-04:00

FREQUENTLY ASKED QUESTIONS (FAQ)

Quick answers to your most common health and fitness questions, organized by category.

What’s the best training split?2020-04-16T09:55:59-04:00

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.

 

What supplements should I take?2020-03-27T07:02:03-04:00
Supplements aren’t necessary but here are some supplements I might generally suggest: Fish oil, a high-quality multi-vitamin, and protein powder. I might use other supplements in specific cases but for the best independent, science-backed unbiased information on supplements check out http://www.examine.com.
What are the best supplements to lose fat?2020-03-27T07:02:03-04:00

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.

What are the best supplements to build muscle?2020-03-27T07:02:03-04:00
No supplements are ever necessary and they are a small part of the equation but what can help is creatine, citrulline malate, branched cyclic dextrin, and essential amino acids. For the best independent, science-backed unbiased information on supplements check out http://www.examine.com.
How often should I change my workouts?2020-03-27T07:03:20-04:00
It depends what you’re doing and the type of person you are but typically most of my plans change every 4-12 weeks but the weights/sets/reps can change weekly.
Why do I need to change my workout often?2020-03-27T07:03:20-04:00
Your body gets good at the things you do repeatedly, the better it is at something the less of an effect it has. Your gets stronger, leaner, more muscular by adapting to the stress of challenge you give it by exercising, if there’s no challenge there’s little to no change.
Should I change my workout routine often?2020-03-27T07:03:20-04:00
Yes it should change fairly often, but a change doesn’t need to be a complete overhaul. You can do simply things like make things more difficult like adding sets, reps, the speed of the exercise, or the tool that you’re using (ex. barbell, dumbbell, kettlebell).
Do high or low reps to build muscle?2020-03-27T07:03:20-04:00
There are multiple ways to build muscle which I use with my clients, you can actually use both or somewhere in between, but general guidelines are 5-12 reps per set for 20-50 working reps per bodypart will usually accomplish this.
Do high reps with light weight burn more fat?2020-03-27T07:03:20-04:00

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.

How much cardio should I do to lose weight?2020-03-27T07:03:20-04:00
Most people benefit from two 20-60 minute cardio sessions per week for all fitness goals how hard and the type will vary based on the person. Check out the BID Lifestyle Transformation Roadmap for the complete steps.
What’s better for weight-loss/fat-loss cardio or weight-training?2020-03-27T07:04:17-04:00
Both. Think of weight-training as your cake, and cardio in the icing. Check out the BID Lifestyle Transformation Roadmap for more defined steps.
What’s the fastest way to lose weight/fat?2020-03-27T07:04:17-04:00
If you want to keep it off eat whole foods, sleep 7-9.5 hours, exercise with intensity 4x per week, manage your physical and mental stress. Check out the BID Lifestyle Transformation Roadmap for the complete steps.
How many calories do I eat to lose weight, gain weight, and maintain?2020-03-27T12:46:55-04:00

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 LevelWeight lossWeight MaintenanceWeight Gain
Sedentary (exercise minimally)10-1212-1416-18
Moderately Active (exercise 3-4x/week)12-1414-1618-20
Very Active (exercise 5-7x/week)14-1616-1820-22

 

 

Why am I not losing weight/fat?2020-03-27T07:04:17-04:00

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.

How do you lose weight?2020-03-27T07:04:17-04:00
You need to expend more energy(calories) than you take in usually through reducing food calorie intake and/or increasing daily activity/exercise.

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