1.Will lifting weights make me bulky?
Not if you keep your calorie intake to low to moderate, and 15-20 reps of light-weights. Light-weight training gives you a well defined, but leaner toned body type. The more lean muscle your body has, the more calories your body will burn, so it becomes even that much harder for your body to gain bulky body fat.
2.Should women eat a lot of protein, and if so how much?
When it comes to protein, you mainly hear men talking about it. But truth is everyone should practice a diet that has an adequate supply of protein. Especially women that are concerned about getting in shape and maintaining a lean and tone body type. Protein is one of the main food sources responsible for keeping your muscular system lean and firm. One gram of protein has 4 calories. Most women should take in 80-130 grams of protein per day. This intake should be split up evenly between 4-6 meals. Remember the rule of thumb; take in one gram of protein per lean pound of muscle.
3.Will carbohydrates make me gain body fat? Carbohydrates are the preferred food source of energy for your body. Energy that your body doesn’t burn is stored and ultimately turned into body fat. So if you eat more carbohydrates than your body has the chance to burn off, then you will gain body fat. This is why exercising daily is so important!
4.How many days a week should I be working out?
That all depends on your fitness goals. Results are first determined by what you eat. If you are anywhere between 15-20 pounds overweight, you should weight train and do cardio 3-5 times per week until you reach your desired body composition. But you can’t stop there! Once you get in shape, you must continue to workout out so that you can maintain. Remember, it’s a lot easier to stay in shape than it is to actually get there. That’s why it is also important to stay disciplined with your diet on the days that you miss workouts.
5.How many calories should I be eating a day to maintain a lean and tone type? Calorie intake varies with different body types and lifestyles. The more physically active you are the more calories your body needs for fuel. People with lesser active lifestyles don’t need as many calories to perform/function adequately. Most dietary guidelines suggest that women should aim for 1200/per day and about 1800/per day for men. Obviously, it might be a good idea to aim for 300-500 less if you are trying to trim down. Also keep in mind that your metabolism is much slower at night. So it’s best to refrain from going to sleep with a ton of carbohydrates left in your system.
6.How important is diet in achieving my fitness goals?
It is 80% of the battle. Once you get to your desired fitness level you can loosen up on your diet but until then, stick to it and try not to cut corners! My clients eat clean during the weekdays and on the weekends they eat what they want. On the days that they do “cheat” on their diets, they devote an extra hour to their workouts.
7.How long will it take before I see results?
That all depend on you. How bad you want it?? I’ve had many clients who have lost 10 lbs of body fat in a matter of several weeks, but they also obeyed their diets and committed to their workouts. Every body is different and no two people will have the same weight loss journey. Be Patient! I tell my clients to not focus on how they look in the mirror at first. Give yourself a full 90 days of hard training and strict dieting to ensure that you gain lean muscle and lose body fat safely. Remember your diet is 80% of the battle; if you don’t eat clean you don’t lose body fat. The results will come, that is inevitable. It all depends on how hard you are willing to work.
© 2013 Star Body | By DMG