What sort of cardio is best?
Whichever ones you’re gonna stick to. Usually the one you love or at the very least don’t hate as much as you hate the others. I hate cardio but sprinting and jumping rope are fun to me so those are the ones I do.
What are the different types of cardio?
HIIT – This is short duration, very high intensity training that is distinguished by a high heart rate followed by a recovery and repeated several times. This has the effect of training your heart and lungs to deal with spikes in effort. In my opinion, this is what prevents heart attacks. It also has the side effect of influencing body composition so it’s a good choice if someone wants to lose fat and gain muscle.
Conventional/LISS – running cycling, etc. This means getting your heart rate to a given level and keeping it there for an extended time. This is good for stamina and getting better at whatever it is you’re doing.
Long slow easy activity – walking, sports, hiking, swimming, etc. This is stuff that is fun and relaxing. It burns some calories but mainly it’s fun and relaxing. This improves your whole well being in subtle ways, and walking a comparable distance has been shown to be just as beneficial for cardiovascular health as either LISS or HIIT.
What should I eat before and after a workout?
Eat slow releasing carbs (examples) Carbs are the body’s preferred source of energy. Eat 30-60 minutes before a workout
What are the best exercise to lose belly fat / back fat/ flabby arms?
You can’t spot reduce fat. I’m gonna say it again but louder: YOU CAN’T SPOT REDUCE FAT! Genetics determine where your body stores and sheds fat. Weight loss is cumulative, you lose weight and fat sheds in different areas of your body at whatever pace your genes decide. For me personally, I will lose fat in my pinky toe before I lose an ounce in my stomach, so keep going until you reach the parts you’re looking for.
How do I get abs?
Technically we all have abs, but you have to decrease your body fat percentage by losing fat mass and building lean muscle. To lose body fat, you need to be in a calorie deficit. So whatever energy you’re using during the day, burns a certain amount of calories, you need to eat less calories than whatever that number is. You need to eat the right foods that help maintain good gut health, you need to strengthen your core
Should I be lifting if I am trying to lose body fat?
Yes. Build more lean muscle which helps burn more fat.
What is lean muscle?
Lean muscle is less of a scientific term and more a term of art that refers to muscle that is independent of, and not obscured by, fat. Lean muscle is what’s left after you’ve calculate the fat, including bones and organs. You want to have a higher percentage of lean muscle than body fat. Here’s a chart of different levels of body fat percentage:
Essential Fat: 10-12%
Obese: 32% plus
Dumbbells or Machines?
Free weights – meaning dumbbells, barbells, medicine balls, kettlebells – and bodyweight. Gym machines help with building strength, free weights help build more functional strength meaning you get stronger without the extra assistance so it helps you more in everyday life
I don’t enjoy exercise / cardio / lifting. How can I learn to love it?
This is a common problem, and the best advice I can give is: Stop trying to love the process and do it anyway, so that you can love the results. You don’t love cleaning up your cat’s litter box,but you love your house not smelling like cat poop
How can I get motivated to start or to stick with a healthy lifestyle?
Discipline is more effective than motivation. Motivation only lasts in short bursts and is an impossible foundation to build results on. I heard someone say: Trying to sustain going to the gym or changing your diet with motivation is like trying to warm your house with a firecracker. It’ll give you a short burst of energy and then nothing. Motivation is something you use to push through that last rep you’re struggling with, not for sticking with a new practice. Thinking of total life transformation in terms of motivation and feeling like it, is why you have failed in the past. We at Electric Body help you focus on creating a habit. Something that becomes automatic whether you’re in the mood for it or not.
Can exercise help with depression or generally improve my mood?
Depression is a serious mental condition and if you’re sad when you have no reason to be, for an extended period of time, please see a professional.
Exercise is not a cure to depression, but it does release endorphins and serotonin to the brain, which helps alleviate some feelings of depression for a period of time. The question is usually not “will exercise help my depression” it is usually “will my depression let me exercise today.”
Is my metabolism super fast/really slow?
Excluding rare and serious metabolic conditions, which should be diagnosed by a doctor, people’s metabolisms tend to be within 200-300 calories of each other. Don’t get caught up in small factors that don’t have a huge impact. I will say this often but only because its a key factor to remember: just make sure you’re in a calorie deficit.
What time of day should I workout?
I’ve heard the joke: do your workouts first thing in the morning before your brain is awake enough to know what’s really going on! But really, choose whichever time of day you can be the most consistent. I workout at 6am because there’s never anything else happening in my day at 6am that will interrupt me, so I stay consistent with setting aside that specific time. Its better to have a built in time and strategy to create consistency and set yourself up for success.
If I do cardio AND resistance training, what should I do first?
In general, it doesn’t matter which you do first. What matters is whichever you do first will tire you out, leaving you less energy for the second activity. For me, its more important to have big muscles than to shed body fat, so I always do weightlifting first and then phone it in on cardio. Do the activity you want to excel and improve the most at first, and save the other for afterwards
How do I get toned / How do I tone my ?
This is the same as asking about reducing fat in a specific area. As I yelled earlier, you can’t do it. You can reduce fat enough until it shows in the specific area you’re looking for, which in turn showcases the lean muscle mass giving you a “toned” look
Do women get bulky if they lift heavy things?
You can’t get big and bulky by accident. It’s not an easy process and takes years of work. I wish it were simpler were true (my personal body goal is bigger size.) We simply lack the proper testosterone to get bulky without intentional concerted effort.
Should I workout again if I’m still sore?
Yes. Soreness is merely a sign that you body isn’t used to what you did. This is fine. You should workout again today, and make sure to properly warm up. You’ll probably feel less sore after working out, and notice that soreness decreases in intensity over the next couple of weeks.
Am I doing something wrong if I’m not sore anymore after a workout?
No. As your body adapts to new demands, soreness will lessen and maybe even go away completely. Workout quality should be measured by things that can actually be measured and progressed.
I had a bad workout / day in the gym. What happened?
Could be a lot of things: lack of sleep, too much sleep, maybe you ate too close to your workout time, or you didn’t enough carbs for energy. Either way, its fine. Bad days happen to everybody. The best thing to do is just not worry about it, stick to your routine, and get back to the gym for your next scheduled workout like it didn’t happen.
How many calories did I burn while doing [ACTIVITY]?
There’s no way to get an exact answer to this question, just an estimate. But you can use these as a reference:
Should I / How can I create my own exercise routine?
This is one of those situations where: if you have to ask, you probably shouldn’t be doing it. There are tons of free workouts you can find online from professionals who know the variables and science behind getting effective results.
Did I hurt myself or is this normal soreness?
It’s probably normal soreness if the pain..
Started 24-48 hours after your workout
Feels more like overall soreness in a particular muscle
Decreases over the course of a few days
See your doctor if the pain…
Started in the middle of your workout
Is sharp and localized
Lasts for longer than 4 days.
If abs are made in the kitchen, how so?
Eat foods that promote good gut health. (have specific food choices for this)
What is the most important rule to follow for a healthy diet?
The basic thing to consider is that calories matter more than specific foods. Repeated studies have shown that having excess body fat, type 2 diabetes and weight gain are resultant from eating and storing more calories than one burns. Eating too many of any form of calories, whether from whole foods or not, will cause these problems.
Which diet plan is the best?
There is no best. It all depends on what your personal and/or cultural preferences dictate. Its better to adapt a nutrition lifestyle that you can sustain for a lifetime, instead of one that’s restrictive and hard to maintain. You should be prepared to experiment and find what works for you so that you can maintain a diet that avoids an excess of calories over your lifetime however actively you choose to live.
What about Intermittent Fasting / Paleo / Primal / Keto / South Beach / Atkins ?
These are restrictive diets that use tricks to make people simply eat less calories. The tricks vary, but usually result in a person eating a low-carb / high-fat diet, but restricting food choices, which is almost impossible to maintain over a long period of time.
Can I still get strong if I am a Vegetarian / Vegan?
Yes. Just make sure you’re getting your protein
Should I drink protein shakes / whey protein / mass gainers?
Protein shakes are just protein. Not a magic bullet, but certainly a fast bullet, meaning they’re quick and convenient to consume so that’s really their only benefit.
Why can’t I lose weight?
You’ve been trying and trying different tips and tricks but not seeing results. It all comes down to energy balance: calories in and calories out. If you’re not losing weight its because you’re eating more calories than you’re burning. If you are absolutely certain that you are eating in a way that should cause you to lose weight, but you have not over a long period of time, then you should consult with a doctor, as the only alternative is a disease or disorder
How much progress could I make in…?
You can’t always accurately predict how long someone’s fitness goals will take. There are way too many variables at play but can basically be summed up as: everybody is different and everyone puts in varying degrees of effort. But I do know for certain that consistency is the quickest way to get to your path.
Electric Body Coaching
How are you different from a regular trainer at a gym?
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Do you charge extra for a meal plan?
We don’t prescribe meal plans, because we find it to be ineffective in long-term fitness success. But our program includes built-innutrition coaching to better help you understand how to make the right food choices.
Do I have to belong to a gym?
Do I have to purchase equipment?
Its not necessary, but recommended. We help you decide what the best strategy is.
How much does your training cost?
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