FREQUENTLY ASKED Qs

1. I can't lose body fat, what am I doing wrong?

 

2. I can't gain weight, what am I doing wrong?

 

3. What is a healthy diet?

 

4. How do I gain muscle mass?

 

5. How do I get stronger?

 

6. How much Protein should I eat?

 

7. Is Fat bad for me?

 

8. How can I increase my metabolism?

 

9. How long does it take to build muscle?

 

10. How long does it take to lose body fat?

 

11. What supplements should I take?

 

12. How can I get a six pack?

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ANSWERS

1. I can't lose body fat, what am I doing wrong?

 

Troubleshoot:

- Re-assess method of food estimation; Are you measuring everything accurately and consistently? If yes, then accurate reductions in Fat or Carbohydrate must be made.

- Eating too much of one nutrient and not enough of another may prevent efficient fat loss. Most likely, a trainee who cannot lose body fat is still eating too much in general.

- Increase training intensity to help ensure plenty of energy is burned at rest and Metabolism remains high.

 

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2. I can't gain weight, what am I doing wrong?

 

Troubleshoot:

- Re-assess method of food estimation; Are you measuring everything accurately and consistently? Most likely you are over estimating how much you are eating.

- When trying to gain muscle/weight, all nutrients play a role and none of them should be neglected. Make sure both Protein and Fat form most of your food intake.

- Food intake must also match any extra physical activity conducted during the day.

 

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3. What is a healthy diet?

 

Troubleshoot:

- A diet rich in both Macro and Micro-nutrients must be established.

- A diet containing whole Proteins and Essential Fats from Meat and Nuts, as well as Carbohydrate and Fibre from whole food forms of Starch, Vegetables and Fruit.

- Total food intake should not exceed the threshold of excessive weight gain or excessive weightloss ( Approx. 500 cals over or under maintenance calories). 

 

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4. How do I gain muscle mass?

 

Troubleshoot:

- A consistent and structured training program must be performed over many weeks/months to see noticeable gains in muscle mass.

- All muscle groups must be trained in a progressive manner at least once per week, with emphasis on Time Under Tension.

- A diet plan rich in Macro + Micro-nutrients and Energy must be consumed consistently and progressively to ensure both muscle maintenance as well as muscle growth.

- Adequate rest is required for recovery of all body systems and must be prioritised.

 

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5. How do I get stronger?

 

Troubleshoot:

- A consistent and periodised strength training program must be performed over many weeks/months to see noticeable gains in strength.

- All major strength movements must be progressed in weight at least once per week with emphasis on increasing weight in a 4-6 Rep Range on compound movements.

- A diet plan rich in Macro + Micro-nutrients and energy must be consumed consistently to ensure both muscle and nervous system recovery.

- Adequate rest is required for recovery of all body systems and must be prioritised.

 

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6. How much Protein should I eat?

 

Troubleshoot:

- Enough Protein should be eaten to support both muscle maintenance as well as muscle growth (both are relevant and vital).

- 1g - 1.2g of Protein per pound of body weight is adequate for most trainees while building muscle. 1.2g-1.5g of Protein per pound of body weight is adequate for most people while trying to lose body fat. (rough estimations).

- Whole Proteins from animals must be consumed every meal as the body cannot store Protein like it can store Glucose or Fat. 

 

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7. Is Fat bad for you?

 

Troubleshoot:

- Symptoms of poor Fat intake consist of fatigue, food cravings, poor Hormone profile, muscle loss, lack of progress in athletic performance, and poor sleep quality.

- Dietary Fat is essential for health, vitality and general well being. Fat soluble Essential Vitamins such as A,D, E and K can only be obtained by eating Fat. 

- Cholesterol is also required for optimal health, cell replenishment and Hormone production.

 

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8. How can I increase my Metabolism?

 

Troubleshoot:

- Low Metabolism is caused by 3 major factors; inactivity, excessive food restrictions and low levels of muscle mass.  

- The only way to permanently raise Metabolism is to build muscle; as a 'Metabolic' Tissue the more muscle you have the more energy you will burn at rest.

-  Although cutting calories may be required to lose body fat long term, they only need to be approx. 300-500 cals below daily maintenance for optimal fat loss.

 

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9. How long does it take to build muscle?

 

Troubleshoot:

- Everyone is different, but gaining an average of 3-5lbs per year of muscle mass is achievable naturally. Growth may start off fast but then slow down over time.

- All parameters required for muscle growth must be performed consistently in order to both maintain and build muscle. Swaying away from the requirements will halt growth.

- 3-5 years of consistent and dedicated training and dieting is a good time frame to expect huge changes in muscle mass. 

 

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10. How long does it take to lose body fat?

 

Troubleshoot:

- The more body fat you have the faster the rate of fat loss. Averagely you can expect to lose 1-2lbs per week healthily and naturally depending on your starting point.

- If you don't have a lot of body fat to lose then fat loss will average nearer 1lb per week. However, there are some genetic factors involved in the rate of fat loss.

- When consuming a fat loss diet and following a fitness training plan the body can hold fluid in different ways, and movement of this fluid can contribute to weight changes.

 

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11. What supplements should I take?

 

Troubleshoot:

- It is unnecessary to take supplements if your goal is to build muscle or lose body fat.

- The best reason to take supplements is to fill a nutritional gap that couldn't otherwise be filled with whole food due to time or budget.

- Generally speaking, the majority of supplements do not supply nutrition that is unavailable from whole foods. Their main benefit is convenience. 

 

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12. How can I get a six-pack?

 

Troubleshoot:

- Abs are made in the kitchen, not the gym; body fat levels must be low enough to reveal abdominal muscles. However, exercises help with ab flexing and endurance. 

- Generally speaking, Men will start to see abdominal definition at approx. 12% body fat and Women at 17% body fat - although it is dependent on genetics. 

- The Abdominal area is for many people the last area where body fat is burned. So a fat loss diet must be followed for as long as it takes to reduce belly fat.

 

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