worcester fitness personal trainer janine mccarthy

Most Common Questions Raised at Worcester Fitness

by Janine McCarthy

NASM Certified Personal Trainer, NASM Corrective Exercise Specialist
Certified Disability Sports Specialist
janine@worcesterfitness.com

How do I get a flat stomach?

Raise your hand if you ever dreamed of having a flat stomach or some washboard abs?!!

Well, unfortunately, we can’t give you one specific answer on how to get there but a personalized workout and nutrition plan for you is certainly a good start.

The dream of a flat stomach or a "six pack" is nice and definitely a goal that can be reached someday, but that day is different for everyone! I do believe that core exercises are the most important aspect of any workout. It is extremely important for someone to create a stable core to help protect their spine during exercises that increase the workload placed on it. Once that stable core is created and maintained throughout your exercises, then a workout plan can start to progress to help decrease body fat leading to a leaner body type.

What is the best way to lose fat?

There is a large population of people seeking a gym membership because they would like to lose weight/fat.

They’ll ask team members at the club what the best way to reach their goal weight is and, although we would love to give a quick simple answer, there is no “best” way to lose fat that can be generalized for everyone.

Each person will react differently to exercise. But fat lost post workout does depend on the exercise intensity during the workout. Generally speaking, research shows that high-intensity workouts tend to increase the rate of fat oxidation compared to low-intensity workouts.  Many people might believe that they can come to the gym and hop on some cardio machine and lose weight. But if you really want to use the gym to its fullest and get the most beneficial workout, try adding strength training, getting more sleep, lessening alcohol consumption, and always remember- VARIETY!

Your muscles have a memory and your body will only make changes as long as you make changes. Too often we hear people mention that they feel they have "hit a plateau." Your body will only adjust to the amount of workload placed on it!

How do I get a flat stomach?

Raise your hand if you ever dreamed of having a flat stomach or some washboard abs?!!

Well, unfortunately, we can’t give you one specific answer on how to get there but a personalized workout and nutrition plan for you is certainly a good start.

The dream of a flat stomach or a "six pack" is nice and definitely a goal that can be reached someday, but that day is different for everyone! I do believe that core exercises are the most important aspect of any workout. It is extremely important for someone to create a stable core to help protect their spine during exercises that increase the workload placed on it. Once that stable core is created and maintained throughout your exercises, then a workout plan can start to progress to help decrease body fat leading to a leaner body type.

What are the best exercises to do?

People always want to know the "best exercises" they can do in the gym.

What defines “best” for one person may not be considered the “best” for another. When choosing an exercise - many factors should be considered such as,

• What type of cardiovascular workout will this be and what are the specific benefits?
• Which strength training method is more appropriate? Machines, free weights or just bodyweight exercises and how much?

The best exercises within a workout are dependent upon the person's goals. Working with a personal trainer to define those goals and help implement a plan to achieve them could be one of the more efficient ways to spend your time at the gym. Because it is PERSONAL training, a program BEST suited for your needs.

Why am I sore for so long?

Being sore after a workout is not a “bad” reaction.  it is very common for many of us as we increase our workout routine during a short period of time; we are then sore for a longer period of time.

This happens to be one of the most common “injuries” also known as DOMs, Delayed Onset Muscle Soreness.

DOMS displays as discomfort within the muscles about 24-hours following the end of a workout but with higher peaks between the 24 and 72-hour marks. Generally, 48 hours is the when the sorest/most painful sensations are experienced.

A DOMS "FUN FACT": Exercise is the most effective means of alleviating pain during DOMS! (YAAAAAY!!!!)

What is the difference between weight and body fat?

Simply put: Weight is the degree to which a body is drawn toward the earth by gravity whereas Body Fat is the percentage of adipose tissue (fat) compared with muscle.

When/How much protein do I need?

Dietary reference intake states that an individual should have .8g of protein per kilogram of body weight OR .36g of protein per pound of body weight. As far as after a workout, if you are trying to maintain muscle, then the range is .54-.64 grams per pound of body weight.

Can I work out every day?

The body is meant to move everyday yes but we must also “listen” to our bodies

Doing the same exercises every day for a long period time could lead to improper body mechanics but it also creates that plateau mentioned earlier – if you do not make any changes then the body will not make any changes!

What is more beneficial- working out or nutrition?

Remember: You can't outwork a bad diet! Both a workout routine in conjunction with a well-balanced nutrition plan is the best route to go. More important though is always making sure that you are feeding your body the nutrients (macro and micro) that are needed to stay healthy with foods that increase the benefits rather than increase the risks.

When should I be stretching?

Static stretching means a stretch is held in a challenging but comfortable position for a period of time, usually somewhere between 10 to 30 seconds.

Static stretching is the most common form of stretching found in general fitness and is considered safe and effective for improving overall flexibility. However, many experts consider static stretching much less beneficial than dynamic stretching for improving range of motion for functional movement, including sports and activities for daily living.

Dynamic stretching means a stretch is performed by moving through a challenging but comfortable range of motion repeatedly, usually 10 to 12 times. Although dynamic stretching requires more thoughtful coordination than static stretching (because of the movement involved), it is gaining favor among athletes, coaches, trainers, and physical therapists because of its apparent benefits in improving functional range of motion and mobility in sports and activities for daily living.

Dynamic stretching is controlled, smooth, and deliberate.

Our team of highly qualified and experienced Health and Wellness Professionals work with a wide variety of people with uniques body types, diverse backgrounds, and experience levels.  

We hear so many questions from members that we wanted to share with you the most common and the thoughtful answers we share with our awesome members.

If you have questions not addressed here or need help reaching your goals, please contact our Fitness Director Andy Sharry - andy@worcesterfitness.com

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Andy Sharry information

Andy is the Director of Fitness and Wellness at Worcester Fitness. "Connecting people is my passion. I love to facilitate opportunities for humans to interact in positive ways in healthy, balanced endeavors. In my personal and public life, it's what I'm most proud of. The medals earned, weight lost, miles run are incredible feats. But, it all takes a back seat to the connections members of my team have forged. These are lifelong bonds, and I'm so proud be a major part of improving the lives of other people. Come see me at Worcester Fitness.