Questions and Answers

Inquiring minds want to know. You asked and we’re sharing.

We get many questions from our readers and clients and know that many of our followers probably wonder the same and have similar questions but are too shy to ask.

Here are our top ten most often asked questions, with the answers presented in random order.  

Do I need to join a gym?

No, you do not need to join a gym to exercise. You can exercise in the comfort of your home. We teach the basics using items you have around the house and bodyweight exercises. Taking it up a notch, we recommend creating a small home gym. All you need is a quality set of dumbbells. A great second addition would be to add an adjustable exercise bench.

Must I count calories?

No. As outlined in the Eating for Life by Bill Phillips, we use a different method to control how much we eat. Portion control is as follows:

• Protein is the size of the palm of your hand.
• Carbs are the size of your fist.
• Veggies would be the cup of your hand full and healthy fats, the size of your thumb.  

How often should I weigh myself?

You will want to get your starting number, so weigh on your start date. We recommend that you do this first thing in the morning. Get out of bed, empty your bladder, stand on the scale with no clothes on to get the most accurate weight. We recommend you weigh every 4 to 6 weeks. The scale can be an evil thing and be counterproductive if you get on it all the time and all the time you are focused on a number, causing added anxiety and stress. Let it go! The best way is to focus on body composition changes overall. Your transformation is from the inside out, so how your clothes fit, your skin feels, how bright your eyes are, your energy level, and your sleep patterns are accurate indicators of your progress. 

How often should I exercise?

We recommend four to six days a week. That would give you one to three rest days a week as you rotate through your program. Rest is just as important as exercise. Exercise is only 25 to 30 minutes. Overdoing it causes more harm than good. Stick to your plan and show up as scheduled to put in the work. We guarantee you will see results.  

What time of day is best for exercise?

Whenever you can fit it into your day’s works, the optimum time would fast first thing in the morning. It’s good for the fat burn. The body uses stored fat from your overnight fast for energy. Exercising first thing guarantees you get it done, and nothing that happens during the day will get in the way of your exercise. You are often too tired after a long day and throw in the towel and skip it, which will mess with your momentum; a few days of this will break the chain, and before you know it, a month has passed without exercise. 

How do I begin my program? 

Look in the mirror, look at yourself and say out loud, “I am deserving, I am worthy, I am going to be fit and healthy, and I am starting now.” Walk out your front door, head 15 minutes down the block at a moderate pace walk, turn around, and speed (sprint) walk back to your front door. Do this for 25 to 30 minutes. CONGRATULATIONS! You just completed your first workout and can check the box for day one. Let’s face it; there will always be something or some reason why you will put off starting. The time is NOW. Here is a link to a recent blog where you will find inspiration to begin. 

Am I too old to build muscle?

I’m in my 60s and living proof that those of us over 50 can build muscle. You are not too old to build muscle. The fact is, if you don’t use it, you lose it. With the proper exercise program and nutrition, YES, YOU CAN! There are many scientific studies on this very subject.

How do I find time to exercise? 

Remember that first date? I guarantee you didn’t let anything come in the way of meeting that special person. We find the time we do all we can to make the time for important actions. My question to you is, why not value yourself just like that first date? We all have time; the question is how we choose to use it. Put yourself first. Make your exercise a hard priority with no dealbreaker. 

I’m tired all the time. Will exercise make me even more tired? 

Exercise will do the exact opposite. Moving more will help give you more energy. Exercise boosts oxygen circulation throughout the body, allowing it to function better and use its power more efficiently. Your body gets a boost from an exercise-induced increase in hormone levels which helps you feel more energized. Work is done on a cellular level when you exercise. Exertion produces more mitochondria inside your muscle cells. Mitochondria create fuel from the glucose from the food you eat and oxygen from the air you breathe. Having more mitochondria increases your body’s energy supply. When you finish exercising, you feel the flow through your body. There’s nothing like it! 

 Am I going to get muscles like a bodybuilder if I lift weights?

No. The average person who exercises and lifts weights to maintain a healthy, fit body will not look like a bodybuilder. Professional bodybuilders are on a different level with their weight training and nutrition. If you want to have a healthy, fit body, to live a long, healthy life, with a surplus of energy to be a helper in this world, exercising with weights consistently and following a nutritional nutrition protocol will not turn you into a Mr. or Ms. Universe.