Fitness Together Brecksville: April 2015

Trainer Tuesdays

Welcome back to the weekly edition on Trainer Tuesdays. Make sure to check in at our blog every Tuesday evening to learn the expertise of our great staff. Aside from being fantastic exercise coaches, they are also extremely knowledgeable in many aspects of health and fitness; so, it's time that you get to know them a little better! Each week, we will post a frequently asked, or sometimes just a fun fitness related question followed by the answers of each of the trainers at Fitness Together Brecksville.

I Started Working Out a Couple of Months Ago and am Not Seeing Results…What Should I Do?

Monika Cotter: If you have been working hard for a few months and still not seeing any results the first thing you need to do is look at what you are putting into your body. Take a few days to concentrate on what you are eating or try logging your meals on My Fitness Pal (which is a free app you can download on your smart phone or can access on a computer). If your nutrition is good and you are eating fruits and veggies then the next step would be to make a doctors appointment to have your thyroid checked and have your doctor run tests to see if there is any kind of vitamin deficiency. You can also try to change up your work out routine, add more high intensity interval training or more weights. If you go through with all of those things and you still aren't seeing the results you desire it is ok! It takes time for your body to change. It will eventually happen you just have to stick with it! Hard work and dedication will pay off!

Justin Traft: Working out for some people is tough enough; but then not seeing results from your hard work makes it even worse! Training for as long I have, I’ve seen many different situations that may lead to this possible result. One, the most regular no-no most people fall into is not changing up their routine enough to keep it fresh and keep your muscles guessing. This term is referred to as muscle confusion. What is that you ask? It is simply having a routine that hits different muscle groups on different days but always keeps your muscles guessing because they’re always adapting. Also, be sure that you’re working hard enough to produce results. Everyone has bad days, and things happen; but, don't fall into the habits of making excuses of why you should have a medium workout. Anything worth time is not given…it is earned. The second common reason people aren’t seeing results is their nutrition habits. Most people don't really know how to eat a balanced diet which consists of your fruits, complex carbs, proteins and vegetables. Honestly that’s a huge part of your weight loss success. 6 meals a day--- breaking that down into three meals and three snacks to boost your metabolism. If you feel like your meal planning is still not producing your desired result, then you should plan to make an appointment with registered dietitian to help guide you in the right direction. The final main reason that comes to my mind when people aren’t seeing results is a word that will shock most--- CARDIO. Yes that boost of anaerobic activity can significantly help you go in the right direction as far as weight loss goes.

Jessica Regula: It can be extremely frustrating when you've been working your butt off at the gym and don't see any results! One of the first things I would recommend is to check your diet. A lot of times you tend to overeat due to having the belief that since you've worked out you deserve more treats. Another thing to ensure results is to switch up your workouts. Your body adapts very easily and you need to keep it guessing. Therefore, start lifting heavier, add in more reps, breakdown your muscle groups differently, add a variety of strength exercises and cardio. Keep it guessing and keep on pushing through...you'll get there!

Fitness Together Dietitian Kerry Fairchild consulting with a client

Adam Teplitz: It's a common complaint, 'I've been working out for two months and not seeing results.' Most importantly, your initial reaction should not be to get discouraged. The rational response is to re-evaluate your training regimen and eating habits. It should be stated that during the first 6 weeks of your training, the body is still adapting and dramatic results should not be expected. If the underlying problem is nutrition, it's likely that the calories aren't being tracked properly. Most people tend to eyeball portions, but don't measure them out. They graze throughout the day, but forget to count the candy bar swiped from the desk. Cheat days are also common. Cheat days wipe out all the progress (calorie deficit) that was created during the week. My suggestion is to really drill down, measure the portions, read labels, and make sure everything is accurate. When it comes to the training regimen, it's important to remember that the body is constantly adapting to your workout routine and the exercises. Once the body adapts to the exercise, it doesn't require as much energy to achieve the task at hand. For a training program to be effective, you need to constantly switch up the routine , and up the intensity every 2 to 3 weeks. Resistance training is vital to seeing the results you desire.

Joshua Teplitz: If you just started training a couple of months ago but have yet to see results, I would first advise you to make sure that your diet has been tight and controlled. Even with a strong, efficient workout regimen, results can be slowed and even completely halted if you're consuming fatty, unhealthy foods. Some people believe that if you work out hard enough, you can afford to splurge when it comes to what you eat but, unfortunately, this just simply isn't true. It's extremely imperative to pair your workouts with a well thought out eating plan and I would highly recommend consulting with a dietician to ensure optimal results. If your diet is not the issue, the next logical thing to look at would be the workout itself. I would ask yourself these five questions when assessing whether or not your workout routine is efficient enough:

1. Am I working out at least 4-5 times a week?

2. Are my workouts at least 30-60 minutes in duration?

3. Do I maintain a balance between cardio and resistance training?

4. Am I challenging myself during the workouts?

5. Am I executing the exercises with proper form to target the intended muscle groups?

If you answered no to any of the five questions (with a few exceptions to #3), you can pinpoint your mistakes and make the necessary changes that will ultimately lead to greater results and an overall healthier body and lifestyle.

Steven Madden: When you have been working out for awhile and not seeing any results, there are a few things you can do. First, evaluate your diet and make sure you are eating fewer calories than you are burning. Next, make sure that when you are working out, you are actually working. It doesn't help if your comfortable using two 15 pound weights on your lunges, but not really feeling tired or sore. It may be hard work, but if you're are not working hard, you are not working hard enough.

Kelly Bailey: Not getting results? Don’t blame your trainer…look in the mirror! I know you are rolling your eyes at me right now. The simple truth is that you have to take control of your health if you want to see real results. In my opinion, there are three main reasons people don’t see results. The first reason (especially for weight loss clients) is that they haven’t brought their diet in line with their fitness goals. In fact, many folks seem to think that working out means they can eat whatever they want. If only that were the case! The second reason you may not be getting results is that you aren’t working hard enough during your sessions. Some people are highly motivated and come ready to work hard for their 45 minute session. These folks get results much faster. The third reason you may not be getting results is that you have poor exercise form. If you do not exercise with correct form, you are probably not targeting the correct muscles and you are also putting yourself at risk for injury. A trainer can be helpful, motivating, and will take the guesswork out of your strength training workouts, but keep in mind that your trainer only gets to spend 45 minutes with you a few times per week. During those 45 minutes, you need to come mentally prepared to work hard. After the workout is over, the work is not done. What you do at home is probably more important than what you do in the gym. If you sit on your rear end most of the rest of the time, and your diet is filled with processed and fast foods, you will never reach your fitness goals. Bottom line: your training sessions are important, and your trainer should be pushing you close to your limits, but the rest is up to you!

Trainer Tuesdays

What is the right combination of strength training and cardiovascular exercise?

Personal Trainer Monika Cotter working with a client

Monika Cotter: For anyone just starting an exercise program they may wonder how many days should be dedicated to strength training and how many days to cardiovascular exercises. There is no right or wrong answer and it also depends on what your goals might be. The usual suggestion is that cardio should be performed 3 days per week for at least a half hour and two days a week should be strength training for at least 45 minutes. Those days should not be set in stone though. There are some crazy ideas of mixing it all together. Sometimes after a strength session you may decide to do 10-15 minutes of cardio or incorporate cardiovascular exercises into your workout for the day by doing timed cardio drills or plyometric moves. You just have to find out what works for your life, goals, fitness level and try to enjoy it----have fun!

Justin Traft: A complete workout needs to mix weight training and cardio routines. There is some debate as to whether or not performing cardio before or after weight training is more effective; however, while you can perform both routines on the same day it is better to alternate days. True key fact: weight training is important for your metabolism and your muscles. As you build muscles you increase your metabolism and strengthen your core. Muscles are important for your total skeletal structure. Not for just working out but for day to day movement as well as overall functionality in life. The worst idea out there is Let’s only do core and cardio. Okay, but then you’re going to walk around like a skeleton with flab and no muscle. Beneficial down the road? I think not! Don't get me wrong cardio fitness is great. It helps your heart pump the blood more efficiently, so it can reduce heart disease and lower high cholesterol and blood pressure. A smart choice would be to break it down like this--- Strength training days should consist of 3 to 4 times a week at least. Some may choose to do more if they are desiring a certain goal. Cardio shoot for days that you’re not strength training possibly 3 times a week. Always remember to at least give your body one day where it is at complete rest for maximum recovery. Remember working out is not a hobby it’s a lifestyle. Embrace it!

Jessica Regula: In leading a healthy and active lifestyle, balance is very important. You have to find a balance between nutrition, exercise, and relaxation. You also need to find a balance between strength training and cardio. There is no "right" combination of strength training and cardiovascular exercise that works for every one, as it depends on your main goal. If you are looking to train for a marathon, you will need to have more cardiovascular training in order to work on your endurance. If you are trying to build a lot of muscle mass, you will want to keep some cardio, but not the same level. The American Heart Association recommends at least 25 minutes of vigorous aerobic activity at least 3 days per week in order to stay a healthy adult. My suggestion is to find what works best for you, your goal, and your schedule!

Personal Trainer Adam Teplitz getting in his cardio

Adam Teplitz: For a workout program to be effective, it needs to mix strength training and cardio. The right combination of the two can be somewhat of a gray area. Weight training should be performed at least three days a week. It's important to not work the same muscle group two days in a row. You always want to rest a muscle for 48 hours to give it ample time to repair.
Cardio exercise should also be done at least three days a week. You can safely do some type of cardio every day of the week. It's best to alternate days when it comes to weight training and cardio though. Strength train on Monday, cardio on Tuesday, strength train on Wednesday, cardio on Thursday, strength train on Friday, cardio on Saturday, and rest or cardio on Sunday.
You can experiment with different routines to find what works best for you.

Steven Madden: The right combination of cardiovascular exercise and strength training starts with 7 days a week of cardio. That's right, each day, everyday. Then strength training should be done between three and four days a week. Now I don't mean run ten miles a day. On days when you don't strength train, do a hard cardio workout, like a long run or hill intervals. On days when you do strength train, walking for an hour at a light pace will do wonders. You can even walk on hard cardio days for a little more exercise, but I would keep a large space between both exercises.

Kelly Bailey: You won't like my answer, but the right combination of strength and cardio is dependent on the individual. There is no one-size-fits-all, cookie-cutter answer here. Both forms of exercise are important. The amount of strength training versus cardio training you do really depends on your fitness goals. If your goal is to run a marathon, your focus will be more on the cardio side of the coin, with strength training added in to help prevent injury. If you are looking to win a bodybuilding competition, you're going to be heavy on the weight training, while performing very little, if any cardio. If you are (like most folks) just looking to get and stay healthy, and maybe shed a few excess pounds, you'll be somewhere in between those extremes. The real bottom line is to get moving! It may be cliché, but the best exercise is going to be whatever you're most likely to do consistently.

Tuesday, April 28, 2015

Trainer Tuesdays: I Started Working Out a Couple of Months Ago and Am Not Seeing Results...What Should I Do?

Tuesday, April 21, 2015

Trainer Tuesdays: What is the right combination of strength training and cardiovascular exercise? Brought to you by the personal trainers at Fitness Together Brecksville