1. Which is more important, cardio or strength training?
One is not more important than the other since they each have their own benefits. Cardio improves overall cardiovascular function of the heart and blood vessels. Two primary types of cardio are high intensity interval training (HIIT) and low intensity steady state cardio (LISS). Strength training helps to build and preserve lean muscle mass, increases bone mineral density, and strengthens connective tissues. Performing cardio without strength training could result in loss of muscle tissue; therefore, an optimal exercise routine should incorporate both types of training.
2. How do I get rid of my stomach fat?
It is not possible to target train certain areas for fat loss, rather it is important to focus on overall weight loss. In order to actually see your abdominal muscles, you must decrease the layer of body fat. Doing 100 crunches will not make you lose fat specifically from your stomach area. This is achieved through proper nutrition and an exercise routine.
3. How much time do I have to spend working out? I don't have a lot of time.
Spending more time exercising is not always better. The intensity level of the workout needs to be appropriately catered to your goals. If you only have short blocks of time for exercise, try performing compound movements that involve large muscle groups, or HIIT in order to achieve a higher caloric burn in a short amount of time.
4. I have tried products from _____, but I'm not losing weight and I'm hungry.
FTR promotes eating whole foods, with little to no processed items. Chewing real food and having it go through the stages of digestion is a natural process for the body, not to mention one of the main ways you expend energy throughout the day by TEF (thermic effect of feeding). You also have many hormones that work together to signal the brain regarding satiety and absorbing nutrients in the small intestines. It is important to not only focus on the nutrients entering your body, but also the types of food. Certain foods digest quicker than others based on their glycemic index and insulin response.
These products often times are not a sustainable way to nourish yourself for the rest of your life. It is important to learn about the different macronutrients and micronutrients , what roles they play in the body, and how to consume an appropriate amount of calories from the macronutrients for optimal health long-term.
5. How many calories do I need to eat a day to lose fat? Someone told me 1200.
There is no universal amount of caloric intake to follow. Total caloric requirements are based on an individual’s resting metabolic rate (RMR), thermic effect of food, and physical activity level.
Age, weight, height, and gender are factors that determine the RMR, which is the amount of calories, or energy, needed to sustain basic physiological function. Thermic effect of food is the amount of energy required for the digestion and storage of food. Lastly, physical activity level will determine how many extra calories above or below a person’s RMR are needed to either maintain, gain, or lose weight.