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FAQ - Frequently Asked Questions
- 1. I am trying to pick a personal trainer. How should I begin my search?
- 2. Why do I need to eat more? Won't that make me gain more weight?
- 3. How long will it take before working out gets easier or becomes a habit?
- 4. Do I have to have an ultimate goal?
- 5. I know people say they are starting a healthy life style, but isn'tit really just a diet?
- 6. What role does water play is gaining or losing weight?
- 7. What role does caffeine play is gaining or losing weight?
- 8. I like diet soda. Can I drink them and still loose weight?
- 9. Can't I just take diet supplements to lose weight?
- 10. Why does my husband loose weight so much faster than I do?
- 11. Why does the body stop making progress/plateau?
- 12. Why is it important to eat breakfast?
- 13. Are vegetables important? What if I don't like any vegetables?
- 14. I hear people talk about a cheat day, why is it important? What doesit mean exactly?
- 15. If I workout everyday, do I still need to watch my food intake?
- 16. I don't have time to go to the gym. What exercises can I do at home or during the day to help me?
- 17. How do I control my meals when I travel more than 50% of the time?
- 18. If my clothes are fitting better, why doesn't the scale show it?
- 19. How many Calories should I consume per day?
- 20. Why Should I avoid process foods?
1. I am trying to pick a personal trainer. How should I begin my search?
Experience - Pick a trainer who has either been on the journey or has taken others on the journey that you are pursuing. (i.e. if you are running a marathon don't pick a trainer that doesn't run) A general rule is good trainers are made over time. So, use caution picking beginning trainers.
Appearance - as it pertains to your fitness, your trainer will become your number one influence. So pick a trainer in good shape. Trainers that do not workout or do not practice good health habits would not be the trainer you want to pick.
Similar Values - be sure you and your trainer have similar personal values. This will become the platform needed to establish trust and a long lasting relationship.
A little known fact - most trainers in big health clubs only get a percentage of the actual training fees you pay. Depending on experience this percentage usually varies from 30% - 70%. Thus, many good trainers become independent contractors in small to medium sized gyms.
BONA Advice: Constant interaction with your trainer throughout the year will increase your probability of success by 75%. Use the above information to pick your trainer, but let your budget be the final guideline to the frequency of use of your trainer. Great ways to control your trainer budget is: group training, allowing your trainer to create your workout regimen and picking limited days to train with your trainer. The main goal is continuing to have weekly interaction with your trainer throughout the year.
2. Why do I need to eat more? Won't that make me gain more weight?
Eating more OFTEN is actually the trick. If you take your current caloric intake and spread it over 5 to 6 meals instead of 3 meals your body will burn calories more efficiently and thus allow you to loose weight. (Provided your current caloric intake is appropriate).
BONA Advice: 5-6 meals daily that include small amounts of protein in each.
3. How long will it take before working out gets easier or becomes a habit?
It takes 21 days to create a habit (Good or Bad). So as you begin your workout journey make sure your first 21 days are planned and scripted. Your workout will generally get easier in about 6 to 8 weeks. But, the ease of your workout is a general indicator that it is time to create a new workout plan to avoid plateaus on your fitness journey.
BONA Advice: Change your workout regimen every 7 weeks. Choose activities you enjoy and vary the intensity.
4. Do I have to have an ultimate goal?
Proverbs tell us "Where there is no vision the people shall perish". Specificity in your fitness is important. Even if your goal is only to have better statistic for your annual check up with your doctor. Find something to use as a gauge for improvement and/or to prevent back sliding.
BONA Advice: Weigh once per week right out of bed and keep a journal.
5. I know people say they are starting a healthy life style, but isn't it really just a diet?
When making a change toward better health, all the aspects of fitness must be consider - Nutrition, Cardiovascular Training, Resistance Training, and Flexibility. While diet is an important part of the battle, diet alone does NOT make for a complete lifestyle change toward better health. Make gradual changes in your eating habits along with your workout changes, and you won't feel overwhelmed about the foods you have to avoid.
BONA Advice: Begin your fitness changes with balance. Treat each of the above aspects with equal importance.
6. What role does water play is gaining or losing weight?
Our body is made from 75% water. Dehydration creates inefficiency in our body's chemical processes. Remember, our body attempts to stay in a state of homeostasis. If we give it appropriate water it will release appropriate water. If we fail to give it appropriate water it will hold water. And since a gallon of water weighs 8lbs, holding water can create a lot of variance in ones weight. Perfect water for an active person is two thirds your body weight in ounces. Perfect Water = Body Weight * 2/3(oz) ie 100lb person should drink 66oz of water per day.
BONA Advice: Don't drink any other beverage until you have completed your daily water consumption.
7. What role does caffeine play is gaining or losing weight?
Some forms of caffeine may help induce weight loss. This is why some diet regimes recommend that people who wish to shed extra pounds consider drinking plain, black coffee or tea in the morning. Drinking a cup of coffee or tea can help reduce ones appetite, thus, resulting in eating less and not feeling hungry quite as often, causing one to lose some weight.
The problem is generally not the coffee or tea; it is usually the additives that create the weight gain. Adding sugar and cream will prove counterproductive, especially for people who consume lots of coffee each day. Avoid these additive along with syrupy 'designer' coffees and your daily coffee can remain apart of your road to good health.
Caution: Remember large amounts of caffeine can strip your body of iron, thus causing anemia. So, keep your caffeine in moderation.
BONA Advice: Limit your stimulants - rely on proper nutrition for consistent energy throughout the day. When your nutrition gets in order your energy will follow.
8. I like diet soda. Can I drink them and still loose weight?
In all of the case studies performed by BONA Industries, dark diet cola's seem to slow the weight loss process. Dark cola's have been known to raise cortisol levels. Thus, increasing the amount of fat held in the mid-section of males and the hips of females.
BONA Advice: Limit your diet cola's to the weekend and use them as a part of your cheat or reward meas.
9. Should I just take diet supplements to lose weight?
Diet supplements should be taken with extreme caution. If you have High Blood Pressure, Thyroid Disease, High Cholesterol, or are pregnant NEVER take a diet supplement. Once again proper nutrition will alleviate the need for diet supplements.
BONA Advice: Use the amino acid L-Carnitine (preferably pharmaceutical grade liquid) to assist with processing fat loss in your weight management program. L-Carnitine has been a safe and effective way to manage weight loss for many years.
10. Why does my husband loose weight so much faster than I do?
The best fat burner is muscle. It's simple, the more muscle one has the more rapidly fat is burned. Most men carry more muscle than women, resulting in quicker weight loss.
BONA Advice: Include a minimum of 2 days of resistance training in your fitness regimen.
11. Why does the body stop making progress/plateau?
Your body is made to adapt to stress (positive or negative). After your body makes the adjustment, it stops changing or it plateaus. This is great if the plateau is where you want to be. This is terrible otherwise and it is the main reason most individuals stop working out. Frequent changes in workout activity and intensity will limit plateaus.
BONA Advice: Be prepared for plateaus every 6-8 weeks for beginners, 4-6 weeks for others. Have a plan already in place to bust through the sticking points and to bring excitement back to your workouts.
12. Why is it important to eat breakfast?
As the name states your first meal is designed to "break a fast". This first meal sets the metabolic rate for the day. It allows your body to burn calories. When you skip breakfast it tells your body to burn fewer calories for the day, which is totally counter productive to your fitness plan.
BONA Advice: Eat your meal with in 30 minutes of getting out of bed. If you are not eating you need to be working out within these 30 minutes to keep your metabolic rate up.
13. Are vegetables important? What if I don't like any vegetables?
Fresh vegetable are key to a balanced nutrition plan. They provide important nutrients, antioxidants, and fiber that your body needs to function properly.
BONA Advice: Try mixing your veggies in your food before cooking. While fresh vegetables are best blending them in a food processor and mixing into ground meat provides great flavor and many needed nutrients.
14. I hear people talk about a cheat day, why is it important? What does it mean exactly?
Cheat days (Reward Days) are rewards for having perfect periods of eating AND working out. This day is actually just one meal that is pleasing to the pallet. It is important because it causes your metabolism to excelerate after long periods (10- 14 days) of calorie restriction.
BONA Advice: Put reward meals in your nutrition plan. Often this reward meal is like a light at the end of a tunnel. Knowing that you get to eat something in a few days is often enough to stay on your nutrition plan for the day.
15. If I workout everyday, do I still need to watch my food intake?
Remember nutrition keeps us healthy on the inside. Good food helps prevent cancer, lowers bad cholesterol (LDL) and raises good cholesterol (HDL). Working out increases calories expenditure, but if we take in more calories than we burn we will gain weight - period!
BONA Advice: If you love to workout, but hate eating good, make the intensity of your workouts high enough that without proper nutrition the workouts would be extremely difficult to finish. This will give you a new reason to eat properly.
16. I don't have time to go to the gym. What exercises can I do at home or during the day to help me?
Find a resource that will allow you to get a good workout at home. With the use of videos that use bands, exercise balls, jump ropes, and slide discs you can get some awesome workouts from your home.
BONA Advice: Notice the media section and the online trainer of our website for some great in-home workouts.
17. How do I control my meals when I travel more than 50% of the time?
Controlling meals while traveling can be very difficult. Remember you have total control over breakfast. Bring oatmeal and whey protein for breakfast or even a meal replacement. Lunch is often fast food while on the road; so makes good choices. Avoid white sauces, cheeses, and processed foods. The safest bet on the road is eating salads with chicken, and light Italian dressing. Pack low calorie protein bars for snacks and make dinner identical to lunch.
BONA Advice: Water consumption while traveling is very important. Make a point to control your water and limit your alcohol while traveling.
18. If my clothes are fitting better, why doesn't the scale show it?
Remember muscle weighs more than fat per volume. If you took 1lb of steak and put it beside 1lb of butter, the butter would take up much more space. This is what happens when you notice your close fitting better but the scale not moving. Your body composition is changing. Your body fat is decreasing and that is a great thing.
BONA Advice: Get your body fat measured four times per year. Doing this at the beginning of each quarter is a great evaluation of your fitness plan.
19. How many Calories should I consume per day?
To know how many calories to take in you must know how many calories you burn prior to activity. This calculation is called your Basal Metabolic Rate (BMR). This number gives you your minimum required calories and is critical to your nutrition plan.
The Harris-Benedict Equation for Calculating Basal Metabolic Rate (BMR)
- Males: 66 + (13.7 x W) + (5 x H) - (6.8 x A)
- Females: 655 + (9.6 x W) + (1.7 x H) - (4.7 x A)
W = actual weight in kg (weight in lb/2.2 lb/ kg)
H = height in cm (height in inches x 2.54 cm/in)
A = age in years
Ex. Joe weighs 150 lbs, stands 5'6", and is 21 years old
- 150 lbs/2.2 lb/kg = 68 kg
- 5'6" = 66 inches x 2.54 cm = 168 cm
- BMR = 66 + (13.7 x 68) + (5 x 168) - (6.8 x 21)
- BMR = 66 + 932 + 840 - 143 = 1695 kcals per day
BONA Advice: If you are trying to loose weight, set your calories equal to your BMR. Never set your calories lower than your BMR, because it will lower your metabolism by putting your body in a starvation mode.
20. Why Should I avoid process foods?
When eating, our goal is to keep our insulin levels between 70 and 110. When your insulin levels get above 110 it causes your body to store fat. Process foods raise your insulin levels and should be avoided.
BONA Advice: Eating foods that are close to nature is a great way to avoid processed foods. Before eating you should ask yourself "would a caveman be able to eat this?" If the answer is no - then you should avoid it, because it is likely to spike your insulin.
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