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I’ve tried exercising and dieting on my own. Why have I gotten little or no results?

Becoming active and changing your eating habits will cause most people to lose some weight. Often, they then reach a plateau and do not continue to get results. Many people then give up on trying to achieve a healthier lifestyle. When your body breaks down, you go to a professional and pay a lot to have it fixed. Why not go to a professional and pay a little to LEARN how to exercise and eat properly. A professional trainer can teach you how to change your workouts every couple months to keep getting results. A nutrition counselor will not only teach you what to eat, but when, why and how you can change your dietary habits to reach your goals.

If I workout I can eat whatever I want, right?
You are what you eat. Nothing can change that. If you try to make up for sloppy eating habits through exercise or at a higher intensity, you’ll overtrain and be more likely to injure yourself. You’ll probably also feel frustrated because you won’t be seeing the desired results. The only way to maintain weight and be fit is by sticking to a healthy exercise program and eating nutritiously. You simply can’t do one or the other and expect to look and feel great.

Will food eaten after 8:00 p.m. turn to body fat?
Do you think your metabolism knows what time it is? Metabolism does not shut down at night. You still need to provide your body with nutrients to build and repair while sleeping. Eating the right food is important all day, but even more so in the evening. If you go too long between meals and your body thinks it is fasting, not only will it slow your metabolism down, but you can go into a catabolic state where your body will burn muscle for energy. Remember, the more muscle you have the more calories you burn.

Should I try to eat no fat in my diet?
Your body needs a certain amount of the right kinds of fat to do certain bodily functions. People should get no more than 30% of their daily calories from dietary fat. Remember that 1 gram of protein or carbohydrates equals 4 calories - 1 gram of fat equals 9 calories. Your trainer and nutrition counselor will be able educate each individual as to what are better fats and how much to consume.

When I stop exercising will my muscle turn to fat?
Lack of exercise will make the muscles shrink, reducing the body’s calorie-burning rate. The lack of activity itself further reduces the number of calories you burn. So people who stop working out are indeed in danger of getting flabby. But that doesn’t mean that muscle actually turns to fat – they’re totally different types of tissue. Nor does it mean you’re doomed to gain fat around the muscles after you stop exercising; you just need to cut back on the calories you consume. Of course, the best way to stay slim is to eat a lean diet and continue to exercise regularly.

Is it true ”no pain, no gain”?
This myth hangs on and it’s really destructive. Pain is your body signaling that something is wrong. If you feel real pain during a workout, you shouldn’t push past it; you should slow down and even stop your workout. To increase muscle and develop endurance you may need to experience a slight level of discomfort, but that’s not pain. “no pain, no gain” is no good when it comes to developing a healthy, lifelong plan.

Does aerobic and cardiovascular exercise tend to make you hungry and undermine your efforts to lose weight?
These types of exercise (walking, running, bikes, elipticals, etc.) can increase your appetite, but only if your body needs extra calories. Studies suggest that lean individuals do get hungry after such exercise; that helps prevent them from getting to thin. In contrast, working out does not seem to boost the appetite in over weight individuals. So exercise should help them slim down.

What exercises can I do to work my lower abs and reduce my pot belly?
First, there is no such thing as “lower abs.” The sixpack you’re going for is actually one long muscle, called the rectus abdominis, that extends from below your chest to your pelvis. There are many types of mid section exercises to isolate different areas. Your trainer will be able to teach you those exercises depending on your level of fitness and medical history. Doing midsection exercises will strengthen and tone but will not burn off the layer of fat around your midsection. A proper program of exercise and nutrition will be needed to reduce your body fat over the muscles.

My friends, and/or family, have been on a program and have gotten results. If I do the same things will I get the same results?
Many beginners start with similar programs. It is a common notion that if you do the same program and diet habits that someone else has been successful with, you will see the same results. This couldn’t be farther from the truth. Granted, it may be a very good program and you may see some results, but remember that you have a different physiological make-up than every other person in the gym. Your body will respond to various training protocols in a different manner. The important thing is to come up with the plan that works best for you. Gather your knowledge through professional assistance.


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