Personal Training FAQs - Part 2

This is part 2 of our blog series where we answer some of the most common questions we get asked as Personal Trainers. If you missed Part 1, click here! 

How many times per week should I exercise?

It depends on your goals but to see serious body changes, anywhere from 4-6 sessions. But take note, these don’t all have to be high intensity! If your goal is fat loss, make sure you squeeze in at least 2-3 higher intensity workouts and then for the others, work at between 60-85% of your Maximum Heart Rate – a brisk walk, a gentle circuit, a surf, swim, or cruisy jog should get you there. 

What sports supplements should I take?

This is totally goal dependent and individual to your body’s needs, I’d recommend asking a good exercise physiologist or trainer who knows what you’re trying to achieve. As a general rule though, rely first on getting your nutrients from real food and use supplements sparingly – otherwise your bod comes to rely on them. 

I don’t have any willpower when it comes to eating. Help!?

The best thing to do if you’re one of those ‘tell me to cut it out and all I’ll want to do is eat it’ types is to focus on what you have to fit in to your diet each day, not what you should be cutting out. For example, make sure you’re getting at least a few cups of veggies in each day, plus a piece of fruit, eat protein at each meal and at least a few small serves of good quality fats per day. Make sure you get in a lot of antioxidants (leafy greens and dark-skinned fruits are great for these!) and drink a few litres of water. Include some helpful herbal teas like ginger (anti-inflammatory) and green tea (antioxidants and fat burning), plus chamomile at night to aid restful sleep. Make sure you get in some simple carbs directly after a workout (just a very small serve) and a few serves of fibre-rich complex carbs at other times throughout the day. Still got room for junk by bedtime?! Doubtful! 

I’ve hit my 30s and suddenly my body is changing SO much. Why? Help!

By the time you hit 30, unless you do something about it, muscle mass has naturally begun to decrease, which means a drop in metabolism and increased fat storage for most people.Insulin sensitivity also decreases with age, so if you keep eating high carb, sugary foods, the weight will only pile on faster. Over time this can really creep up on you and the longer you leave it before taking action, the harder it is to go back the other way.Even if you’re naturally slim and don’t put on weight as you age, there are other repercussions from a decrease in muscle mass – higher risk of osteoporosis, decreased strength and agility, posture issues and dodgy balance, particularly as you head into your 50s and 60s.The good news is that the earlier you start to change your approach to exercise and nutrition, the easier it’s going to be to maintain your natural leanness as you get older.You can increase muscle mass and density, as well as improve insulin sensitivity by simply including weight training in your schedule each week, at least two sessions but ideally three or four. Keep it challenging by changing up the exercises, increasing resistance, switching up your speed, or the number of repetitions you’re doing each week. Include agility and balance exercises to keep your core strong and do some interval cardio to keep your heart healthy.When it comes to nutrition, the best thing you can do is simply make healthier ‘switches’ whenever you can. When you have the choice, ditch white bread/rice/pasta for whole grain versions, or even better, try grain substitutes like quinoa, buckwheat, sweet potato and coconut flour. Decrease your portion sizes as you no longer need a large amount of calories and focus on getting more antioxidant-rich foods into your diet. 

I seem to be constantly injured, what can I do?

Firstly, take a look at your approach to exercise. Are you doing too much, too soon? Is it a particular form of exercise that keeps putting you on the sidelines? It’s important to know your limits, increase exercise slowly and make sure you give your muscles enough time to recover. If it’s something more serious, see a good osteo… and actually stick to their advice. Most everyday athletes conveniently forget to do their “body homework”.