Top 10 Fitness Q and A

Q: Don’t females who train with weights get big muscles and start to look masculine?

A: This is a common myth. In reality females just don’t have the same amount of hormones as men which cause muscle hypertrophy (bigger muscles). The incredibly “ripped” women you see in magazines are either genetically gifted or most likely taking err, let’s just say chemical enhancement.
What will happen is that your muscle tone will develop making you more shapely. Also muscle actually burns more calories both during exercise and rest. So if you want to change your shape then resistance training is a must.

Q: What’s the best diet?

A: Forget diets! The best way to keep healthy and lean is to follow a lifelong healthy eating routine. Choose lean meats, fresh vegetables and fruit and reduce intake of simple carbs contained in processed foods i.e. eat as naturally as possible. Eating healthful food MOST of the time is the best way to keep the fat at bay. Your personal trainer can analyse your current eating habits and recommend healthy alternatives.

Q: I hate exercise so how can I ever get fit?

A: Yes, this is a tricky one! Firstly, just become more active by e.g. walking to work, taking the stairs instead of the lift. After a few weeks you’ll be amazed at how much better you feel.
This should give you the incentive to progress. Think about the activities you enjoyed when you were a child, or your favourite sport at school , it’s never too late to give them another try.
Find something that is fun to do and that will raise you heart rate until you are a little out of breath. Why not contact Head4Health and we will design a program for you that will keep you motivated and get you fit!

Q: How do I get a six pack?

A: Well, no amount of crunches or alternative ab exercises will give you a six- pack unless you have a low body fat percentage. So if you aren’t eating the right foods your fabulous six-pack will remain covered by a layer of fat! Don’t overtrain them though or you just won’t see any results. More isn’t always better, choose an exercise that gives you a “burn” after 15-20 reps. If you can perform set after set of an abdominal exercise then it’s too easy!

Q: I don’t have time to exercise?

A: Are you suffering from EA (exercise avoidance)?! You have to make time to take care of your body. How many hours a week are spent watching pointless television programs and surfing E-Bay? The truth is you have to choose exercise to be part of your normal life, just like brushing your teeth or going to the supermarket. The rewards for just a couple of hours a week will last you a lifetime.

Q: I just can’t lose weight.Why?

A: Losing weight for some people can be an arduous task. Unfortunately their bodies seem more predisposed to storing fat. Obviously taking care not to consume unnecessary calories and eating healthily are a prerequisite to weight loss. Don’t get sidetracked on every new diet fad that comes along and maintain consistent exercise. Aim to lose no more than 2lbs a week. By keeping to this level you’ll have more chance of keeping the weight off permanently .Don’t crash diet it will end up making you fatter in the long run! See the nutritional section for more details.

Q: How many times a week should I exercise?

A: The department of health recommends at least 30 minutes of physical activity at least 5 days a week. The intensity should be the equivalent of a brisk walk. If this is too much initially try splitting this into 10 minutes bursts.

Q: I just want to lose weight from my stomach or legs etc?

A: Unfortunately you really can’t spot reduce. When your body burns fat for fuel it will do this randomly. Most people have areas of the body where they tend to store more fat. Men tend to store fat around their stomachs whilst women tend to store fat around their hips and legs. This tendency is usually inherited.
Stick with effective cardio exercise combined with resistance training to burn fat and add shape to your muscles.

Q: Should I stop exercising now that I’m pregnant?

A: Exercise during pregnancy is now considered beneficial to both mother and baby. Please have a look at the special populations page for more information.

Q: Why should I bother exercising?

A: Regular exercise has been shown to reduce the incidence of many of the major health problems currently plaguing this country including heart disease, diabetes and obesity. It can also greatly assist those who already have chronic conditions such as arthritis and osteoporosis.
By becoming physically active you can stave off the ageing process dramatically. You’ll look and feel better and this will change the way you feel about yourself and give you a new inner confidence.