You could call this Frequently Asked Questions, however...
We're also happy to answer those not-so-frequently asked questions. Feel free to send us any fitness question you might have. We'll be happy to post the answers here so they can benefit everybody.
1. What should I eat before and after workouts?
2. How much cardio should I do to lose weight?
3. What makes PowerFit different from any other gym?
4. How much water should I drink?
5. How much sleep do I need to see results?
Question #1
What should I eat before and after workouts?
Answer #1 ~ Answered by Wil Dutra
Pre and post workout nutrition is vital to achieving maximum results, plain and simple. If you never take advantage of these opportune times you are hurting your results in muscle gain and fat loss substantially. The key to pre and post workout nutrition is two things. Timing is one of them and of course what you decide to eat is two.
So for pre workout nutrition your timing is going to be anywhere from 30 minutes to 1 hour depending on how your food digests and if you are taking any pre workout supplements.
Now since we have that down lets talk about what to eat. During exercise your body burns carbohydrates for energy. Without these “carbs” your body is not going to be running to its maximum potential and that’s like asking a car to run with no fuel. How we change that is to consume anywhere, depending on goals, sex, etc, 35 to 80 grams of slow digesting carbohydrates. These carbohydrates are called complex carbs and they will stay with you through out your workouts giving you a sustained release of energy. Complex carbs include oatmeal, whole wheat bread, whole wheat pasta, brown rice, and sweet potatoes. These are not all of the complex carbs but these are the ones I have found to work the best when it comes down to pre workouts.
Carbs are great but what’s carbs without protein? To put your body in an “anabolic” state or to build muscle you need the building block to growth and that’s protein. If you do not have protein your body will actually eat its own muscle mass and have its “catabolic feast.” When your body goes into a state of catabolism you’re actually losing all that hard work you think you’re getting out of that last bicep curl you just did. To stop catabolism in its tracks, you need to take in anywhere from 40 to 60 grams of protein to go along with your complex carbs. I use 100% whey protein shakes because of their digestion rate and time restraints, but if you have the time to cook food is always the first choice. Good protein sources for pre workouts are skinless chicken breast, filet mignon, lean top sirloin, tuna, orange roughy, turkey and eggs.
Alright so we covered pre workout nutrition now its time for maybe the most important subject to make your fitness goals a reality, post workout nutrition. After workouts our body is in a depleted state and is craving to be refueled. Immediately after your workout you should take in anywhere from 60 to 120 grams of fast digesting carbs like Gatorade or some kind of fruit juice along with 40 to 60 grams of protein. The sugar in the juice will actually replenish the glycogen levels in the body and act as a recovering agent and rush that sugar along with the protein straight to those hungry muscles, putting you in a highly anabolic state, building muscle. If your main goal is to burn fat and recovery is secondary I suggest consuming 40 to 60 grams of protein immediately after your workout but hold off on the fast digesting carbs. When you do this your body actually sends off its natural gh(growth hormone) and will actually crank that metabolic burn up there to get those unwanted fat pounds off while still holding onto muscle.
I hope this information has been helpful in your quest to reaching your ultimate fitness goals. LIVE WITH POWER!!!
Question #2
How much cardio should I do to lose weight?
Answer #2 ~ Answered by Chris Jantz
I’ve been asked this question hundreds of times over the years so it doesn’t surprise me that I am being asked this one again. How much cardio? Almost none, that’s how much. You’re probably really confused now, aren’t you? Well, let me explain. First off when most people talk about losing weight, what they really want to lose is body fat. Now if you’re talking about losing body fat, nutrition is one of the key factors to making this a success. Since this is an exercise specific question, I’ll focus on exercise as an answer and we can look at the nutrition part at another time.
From my experience, when people use the word “cardio”, what they tend to describe is usually low to moderate aerobic activity for a sustained period of time. An example of this would be walking on a treadmill or riding a stationary bike for 45 minutes. If fat loss is your goal then this type of exercise in my opinion is the least effective. Here’s why. Old research taught us that you burn more calories per hour by doing low to moderate intensity over a period of time. This is true and that’s why you see so many people doing this type of cardio. This is fine during that bout of exercise but what about after that bout of exercise?
Now this is where anaerobic training reigns supreme and in all actuality is probably one of the most effective ways to burn off body fat. What the heck is anaerobic training? Anaerobic simply means “without air”, so most activities that get you winded quick would probably be considered anaerobic. A few examples would be doing sprint intervals where you sprint for 100 yards and then walk back for a series of sets or doing intervals of explosive movement such as kickboxing on a heavy bag, doing box jumps onto a tall box or one of our favorites here at Powerfit, kettlebell swings doing Tabata intervals. A Tabata interval is 20 seconds of high intensity work times 10 seconds of rest for a total of 8 sets. This type of training is uncomfortable and that’s why most people avoid it, but it’s that type of stimulus that pushes your metabolism to burn at a much higher rate after that bout of exercise, in fact for up to 24 to 72 hours. So as you can see, the anaerobic workout has the potential to burn way more calories overall then the traditional cardio workout ever could. Studies prove that high intensity interval training (anaerobic) is “ten” times more effective at burning fat then moderate intensity long duration cardio. Anaerobic workouts are much shorter and preserve muscle mass much better as you drop body fat too. Look at the difference in a long distance runner’s body versus a sprinter’s body and you’ll see exactly what I’m talking about.
If all this sounds good, but you feel like you need more help then try our signature “GPT” personal training program. This program is anaerobic in nature and covers everything you would ever need to get fit, lean and in great shape. It’s the most affordable and effective personal training program you’ll find on the market.
Question #3
What makes PowerFit different from any other gym?
Answer #3 ~ Answered by Frank D'Amato
In a word, effectiveness. PowerFit Personal Training and its unique Group Personal Training (GPT) are more effective in delivering results faster than a conventional gym for a number of reasons.
Membership in a conventional gym or club provides for unsupervised use of the facilities. The random order in which exercises are completed is sometimes determined by the availability of a certain piece of equipment or whatever exercise seems to feel 'right' at the moment. And there's no guarantee that the exercises are even being performed safely or with the right emphasis on muscle groups being targeted. So, whatever time is spent under these conditions may not be the most efficient in terms of time spent.
Compare that to PowerFit's GPT with its program consisting of a set of fully integrated exercises that are changed frequently to avoid burnout or complacency. There's no waiting for classes to start and there's no waiting for a piece of equipment to free up. There's very little 'downtime' between exercises as even this short amount of time is managed by the clock. And all of this is done under the watchful eyes of at least one personal trainer on the floor at all times. There to re-enforce good habits and correct inefficient positions, PowerFit's personal trainers serve as constant coaches and motivators to make sure you get the most out of every fitness minute. And, the cost of working under the direction of a personal trainer is shared or spread across a small group, making it more affordable for the average exercise enthusiast. PowerFit's GPT has proven itself to be both time and cost efficient, making it the right choice when looking for maximum results in as little time as possible. Experience for yourself the difference that a personal trainer can make.
Question #4
How much water should I drink?
Answer #4 ~ Answered by Trish Foiles
A well-known health tip recommends we drink 8-10 glasses of water per day to be healthy. However, is it really necessary to drink that much water? In general, we need to consume enough water to replace the amount of water lost to bodily functions. This amount varies from person to person and is based on a variety of factors. Some factors to consider are age, physical condition, activity level, and climate. Another thing to consider is that not all of our water intake needs to come from drinking water.
For your body to function properly, it is important that you replenish its water supply by consuming beverages and foods that contain water. On average, food usually accounts for 20 percent of your daily fluid intake. Consuming 8-10 cups of water or other beverages, in addition to food intake, will typically replace lost fluids.
If you exercise you need to drink extra water to compensate for fluid loss. An additional 2 cups of water should suffice for short bouts of exercise. If you are exercising for more than 60 minutes its best to use a sports drink. How much additional fluid you need depends on how much you sweat, the duration of exercise, and the type of activity. Clients participating in a fat loss program should consume and additional cup of water for every 25 pounds they carry above their ideal weight. Water intake should be increased when exercising or residing in a hot or humid climate. Heated indoor air can cause your skin to lose moisture and also requires more fluid intake.
Thirst is a poor indicator of how much water is needed. By the time your body is telling you it is thirsty you are already slightly dehydrated. To prevent dehydration and make sure your body has the fluids it needs to function properly nearly every healthy adult can follow the following three tips. Drink a glass of water with each meal and between each meal. Hydrate before, during, and after exercise. Substitute sparkling water for alcoholic drinks at social gatherings. It is important to consume and adequate amount of water to enjoy the numerous health benefits of proper hydration.
Question #5
How much sleep do I need to see results?
Answer #5 ~ Answered by Chris Barbour
One of the most important factors in staying motivated for exercise is to simply be rested. If you ask any fitness professional, they will tell you that nutrition along with quality sleep are two of the most important factors in seeing results from a consistent exercise routine; but how much sleep do you really need to see results? This is one of the most frequently asked questions by clients here at Powerfit.
Before I throw numbers at you, I want to tell you a little bit about how sleep affects our bodies and the importance of sleep in relation to exercise. In the process of sleep, there are two different types of sleeping patterns known as REM (rapid eye movement sleep) and NREM (non rapid eye movement sleep). 75% of your sleeping process is composed of NREM sleep and the other 25% REM sleep. This process is broken up into 90-minute cycles referred to as stages focusing on deferent restorative processes. For the purpose of muscle repair, the most important stages to focus on are stages three and four of NREM sleep which generally take place in the sixth hour of your sleeping cycle. During this time you are in the deepest and most restorative sleep, your blood pressure drops, blood supply to muscles increase, tissue growth and repair occurs and hormones are released such as growth hormone, essential for growth and development, including muscle development.
When it comes down to it, in order to see results from a consistent exercise program, it takes about 8-8.5 hours of uninterrupted sleep per night along with a strict nutrition plan designed with your goals in mind. In the end it is important to realize that results don’t only come from the time you spend in the gym, but what you do outside of the gym and how consistent you are with it. The one-third of our lives that we spend sleeping plays a direct role in how full, energetic and successful the other two-thirds of our lives can be. Stay fit and always live with power.