fitness: fitness questions answered

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Baptist Health/Milestone wellness

Fitness Questions Answered!

BY ALISON CARDOZA • PHOTOS BY DICK ARNSPIGER

I asked a number of members at Baptist Health Milestone Wellness Center along with people I encounter daily what questions they had about fitness. Here are answers to some top 10 frequently asked fitness questions.

On average, how long does it take to see results once I start exercising?

At the start of a new year, many new year’s resolutions include restarting a fitness plan. After a month, if fitness goers do not see results on their scale, many quit and give up on their routine. A little bit of advice: give it time! It did not take you one month to put that weight on, so it will take longer than a month to lose. Do not worry about numbers on a scale right away. They will fluctuate up and down and can give you inaccurate readings, resulting in discouragement. Releasing endorphins, increasing muscle mass, and improving your cardiovascular endurance takes time. After a couple of months of consistent exercise and healthy eating, your body will feel better, and fat mass will drop.

Can I work out and gain weight?

Yes. Incorporating weight training, higher weight, and less reps allows your body to increase muscle mass, which in return helps the body put on “good weight.” Fueling your body with protein directly after exercising helps heal the muscles and keeps lean mass on. Foods such as avocado are a good essential fat that can be added to your protein (fish, chicken). Give your body at least a month of two to feel and see a difference in healthy lean muscle mass gain.

How do I lose weight fast?

There is no magic pill to lose weight. Healthy eating habits, an exercise plan designed for you as an individual, and keeping your stress at bay will lead you to the healthiest version of yourself. Never starve or deprive your body. It may be a quick way to lose weight for a week, but you will eventually gain that weight back plus more. Tricking your body is unhealthy. On average, fueling your body with a healthy breakfast, lunch, dinner, and healthy snacks in between, is best; however, everyone is different, so always consult your personal trainer and doctor on what is best for you.

What type of training do I need to do to increase muscle mass?

Strength training. Meet with one of our trainers at Milestone to get a program set up for you.

How often do I need to rest?

Take one day out of the week to rest from your regular routine. This is just as much a mental release as it is physical. You can still exercise if you need to; just do something different, like a casual walk along a trail with family.

If I “cheat” with my eating one day, does it undo all my hard work at the gym?

Everyone is allowed a “cheat” moment when it comes to food and drink. This does not mean you continually make unhealthy decisions the rest of the day or the next. We all have a vice. If we completely deprive ourselves, when the opportunity strikes, we will overdo it. For instance, if you are at a wedding and you really want that cupcake, eat half. Satisfy your craving in moderation.

Is a morning workout more beneficial than an afternoon or evening workout?

No. This is completely up to the individual. If you feel that you are more motivated in the morning, make that effort to exercise then. If you are a busy parent and a workout in the morning causes more stress, wait until the kids are asleep and do your workout in the late evening when you have the time.

Should I weigh on a scale everyday?

No. Weighing everyday can give you inaccurate readings. Weighing weekly can keep you motivated but can also be discouraging because of normal fl uid shifts in the body. I prefer to weigh my clients once a month at Milestone.

Does muscle weigh more than fat?

Muscle does weigh more than fat if you compare samesize portions. According to science, a pound of muscle weighs the same as a pound of fat. The difference is muscle is much more dense than body fat. Even if you are losing bad fat, you may see an increase in overall weight because of lean body mass (muscle). Do not let this discourage you. Lean mass increase helps protect bones and combats obesity.

How often should I stretch?

After exercise. Hold stretches for 30 seconds, a static stretch, no bouncing. If you feel that your body needs stretching before beginning a routine, feel free to do so. Listen to your body.

Alison Cardoza, ACSM Certifi ed Personal Trainer and Fitour Group Exercise Instructor at Baptist Health Milestone Wellness Center. B.S. Exercise Science and Sports Medicine, minor in Health promotions from The University of Louisville. Former UofL Ladybird and NFL Colts Cheerleader.