10 more frequently asked fitness questions

I share 10 most frequently asked questions about fitness and my thoughts. Check out the first post in this series here!

For today’s post, I wanted to share more fitness FAQs since you guys seemed to enjoy the last one I asked! So let’s dive into your questions about plateaus, time, motivation, where to focus our energy, and more below. Do you have any burning fitness questions? Leave it in the comments section and I’d love to check it out!

10 most frequently asked questions about fitness

11. I’ve gotten stuck, why is this happening?

When you hit a plateau, this is a good time to access your current fitness and nutrition routine and see how you’re doing.. Typically, a plateau is the result of needing additional stressors (not challenging yourself with your routine), not balancing your routine (overtraining), or unsustainable nutrition and fitness methods. I see this happen a lot with extreme diets and/or high intensity exercise routines. At first you see results, but over time the body becomes stressed and makes an effort to retain everything it can.

Plateaus are also sometimes a good reminder to change up your exercise routine. You don’t even necessarily need to change the exercises (especially if you’re doing classic push/pull movements, deadlifts, squats, etc.), but change the weight and pace, try unilateral versions of the exercises, or add a core or balance component .

If you’re doing all of these things and still not seeing results, it can be helpful to have an extra set of expert eyes on your routine and see what’s going on. Additionally, hormonal function can affect or stop your progress. We offer quite a few different testing options depending on your goals, so if you’re curious to learn more, email me at gina@fitnessista.com (subject TESTING).

12. I don’t have time to exercise. Any advice?

I think it can be really overwhelming to think that you have to do a 45-minute or hour-long session, especially if you’re busy with work, kids, and life. Instead, focus on movement throughout the day when you can and break your official workout into smaller chunks. When you have several small exercise sessions, this actually increases the amount of EPOC after the session (the excess oxygen you consume when the body returns to homeostasis), leading to greater overall energy use (calorie burning). ).

Remember that everyday activities count as movement, even if they are not “official” workouts. NEAT = non-exercise active thermogenesis is achieved through regular life activities such as walking the dog, gardening, a dance party with the kids, playing tag, extra walks around the office, vacuuming/cleaning , etc.

Some of my favorite quick workouts:

13. What is more important: nutrition or exercise?

The complicated answer: Both are important for several reasons. I think nutrition is probably It’s more important than exercise for overall health (if I had to choose, especially since you can get “accidental” exercise but not “accidental” solid nutrition), but exercise has a huge impact on sleep, hormonal function, immune function and bones. health, heart health, metabolism, AHH. I don’t like to choose and I would say that you focus on both 😉 Fuel your body well with nutritious foods, lift heavy weights, add some cardio that you enjoy, take 1 or 2 days of complete rest each week and focus on the other pillars of health (sleep, stress management, hydration, meaningful relationships with others, sun, etc.).

14. How long should a workout last?

Go for quality, not quantity. The best workouts are the ones that leave you pleasantly sweaty, feeling like you’ve worked hard without feeling exhausted and ready to enjoy the day. Maybe it takes you 10 minutes to get there, maybe it takes you 45 minutes to get there. Don’t worry as much about the time recorded as the quality of the movement you are getting. As I mentioned above: don’t be afraid to break it up throughout the day.

15. How do I stay motivated?

It took me a long time to learn that often, I have to create my own motivation. If you wait until you feel like doing something, it may never happen. (If I waited until I felt excited to brush my teeth, I probably wouldn’t do it. It’s just a box I check twice a day. Fitness is the same way; I focus on doing reps every day.) Don’t feel motivated, count to 3 and try it. Go for 5 minutes and see how you feel. Getting started is usually the hardest part.

If after 5 minutes you still don’t feel it, take a day off and try again the next day. One workout at 30-40% effort for several days in a row is less beneficial than two or three workouts per week at 100% effort.

16. Is there any training that can help relieve stress?

Ah, stress, that annoying little demon that seems to appear when we least expect it. But fear not, my fitness buffs, because there are effective workouts that can help you de-stress while getting in a good sweat. Enter the world of strength training! While it may not be the first thing that comes to mind when combating stress, lifting weights can do wonders for your mental well-being. Not only does it get your heart rate up and release those feel-good endorphins, but it also helps boost your energy levels, preparing you to take on whatever obstacles life throws at you. So grab those dumbbells and say “sayonara” to stress yourself out!

17. How do I measure progress besides the scale?

Step away from the scale, my friends, because progress involves so much more than just numbers. When it comes to tracking your fitness journey, there are other ways to see how far you’ve come. Take heart rate as an example. Monitoring your heart rate during workouts can give you valuable information about how efficiently your ticker is working. As you engage in regular physical activity and incorporate resistance training, you will notice improvements in your heart rate. Another way to measure progress is through your energy levels. Pay attention to how you feel throughout the day. Do you have more pep in your step? Elevated energy levels are a great indicator that you are on the right path. So let go of that scale and embrace the different metrics of success!

18. What is the best time of day to exercise?

Ah, the old question: “What is the best time of day to exercise?” Well, fitness friends, the answer is… drum roll… it depends on your goals! If your main goal is to increase muscle mass and strength, studies suggest that exercising in the afternoon or evening could give you an advantage. This is when our body temperature is at its highest, which can improve muscle performance. On the other hand, if your goal is to burn more calories and lose weight, morning workouts may be your best option. Exercising on an empty stomach can tap into those fat stores and help you shed those pesky pounds. So pick a time that aligns with your fitness goals and get ready to conquer your workout!

19. Can I exercise if I have a busy schedule?

Oh, the dreaded busy schedule. But fear not, my time-poor comrades, because there is always a way to get some physical activity in the midst of the chaos. Even just 30 minutes of exercise can do wonders for your body and mind. Whether it’s a brisk walk during your lunch break, a quick HIIT session at home, or even a dance party in the living room (yes, I’m serious!), every little detail counts. Remember, consistency is key, so don’t beat yourself up if you skip a workout here and there. Just get back on track and continue moving forward on your fitness journey, one step (or dance move) at a time.

20. Is it okay to exercise once in a while?

So tell me friends:

What do you focus on more: fitness or nutrition?

How long do your workouts last?

xo

gina