Frequently Asked Questions
Q. I'm a beginner. How many days a week should I workout and what balance between weights and cardio? How many sets of how many
reps of how many body parts?
A. In the beginning, allow yourself 60-90 minutes, three or four days a week. This will allow you to do 15-20 minutes of cardio, 10 minutes to work your
mid-section and 45-60 minutes for the weight training.
Pick one exercise per muscle group (chest, back, shoulders, biceps, triceps, legs) and do 3/4 sets of 10-12 repetitions for each exercises. Do this for 6
weeks and plan then to alter your routine to suit your progress.
Q. When I start your training program will you be able to test my body fat?
A. Yes. We will perform a Fitness Test on any new clients who purchase one of our training packages free of charge. This will not only help determine your
current fitness level, but it will provide us with the information needed to develop a customized program that will maximize your results.
Q. Should I do my aerobics before or after my weight training?
A. If you're reasonably fit, we suggest you do 15-20 minutes of aerobics first, followed by 10 minutes of mid-section exercise and finish up, unpressured
and focused, with your weight routine.
Less fit people prefer to warm up only for 5 minutes before weight training in order to conserve energy, doing the remainder of their cardio upon
completion.
Some reserve their cardio for the end of their workout, aiming to burn their excess calories. There are good arguments for all. You chose as you become
familiar with your training.
Q. How do I get a flat stomach?
A. To tone the muscle and reduce the size of your mid-section, plan to do a basic 10 minute routine of stomach crunches and leg raises, 3 to 4 times a
week. 15-20 minutes of intense cardio will help overall tone and introduce metabolic improvements to burn bodyfat, much of which is stored in the hips and
mid-section. Plan on a sound high-protein, low-fat menu. Note: overall weight training contributes to the tone of the stomach and the burning of bodyfat.
Q. My shoulder hurts when I bench press. What should I do?
A. As shoulders endure overuse and misuse, injury and pain is not uncommon. Warm up shoulders with light weight and high reps. This will align
mechanics, bring supportive blood to the muscles, arouse synovial fluid in the joint and provide warmth for movement ease. If pain persists in your bench
as you add weight, try changing your grip (a hand in or a hand out), try the Smith Press, or go directly to dumbbells. Dumbbells give you freedom to alter
the position of the resisting weight with hand rotation and re-establishment of groove to avoid muscle aggravation. Perhaps a change of angle will allow
pain-free movement. You need to listen to the pain and work around it. I prefer this to laying off.
Q. Are supplements good for me or a waste of money?
A. A good quality time-release vitamin-mineral is very important. These nutrients needed for muscle repair, resistance, internal health, skin, bone and
energy are required regularly, in abundance and often cannot be stored or produced by the body. We rarely eat enough of the right foods to get that
which we need for minimum health, no less high performance. We are composed largely of protein; protein is the major ingredient for muscle building,
hormone structure, energy and much more. Again, as high performers, we want high quality protein in abundance throughout the day to build muscle and
grow strong with great vitality. A quality protein supplement from whey and casein will assure us of this for those times when consumption of solid food is
not convenient or desirable. These are the basics you really need. They are not a waste of money, instead, they are a good investment in long life and
good health.
Q. Do I need a lifting belt?
A. It's imperative to use a high quality leather lifting belt to support your lower back when lifting overhead, deadlifting, squatting or performing intense
standing curls and lateral raises. When lifting throughout your regular routine where there is no excessive demand on the lower spine, train without the belt
to allow the muscles to do their job freely. It's a good idea to do specific exercises to strengthen the vulnerable, often troublesome low back area -
hyperextension, stiff-legged deadlifts and power deadlifts.
Q. How much water should I drink a day?
A. Typically two litres a day is a healthy recommendation. Big people, more. Hot days, more. High activity days, more. We need lots - energy, well-being, to
detoxify, fight dehydration. We are 75% water, after all.
Q. I heard I should eat several meals a day. What do you think?
A. Breakfast always. Wisely eat every three hours, each meal consisting of 30-40% protein, 30-40% carbohydrate, 10-20% fat. I put the accent on animal
protein - 45-40-15. Eat 30 to 60 minutes prior to your workout or athletic activity and again 30-60 minutes after your training to serve energy and muscle
demands.
Q. I noticed that you offer a half-hour Workout Express program. Since I have a busy lifestyle, this fits into my schedule perfectly. Will I still
see benefits by working out for just 30 minutes?
A. Yes. But be ready to exercise! We will maximize the time by manipulating the intensity of the workout. Our half-hour workout will allow you to get in and
out of the gym while still allowing time to complete your daily tasks.
Q. How many days per week do you recommend I workout with you to see any results?
A. We recommend starting out with at least 2 times per week. Results also depend on exercise you will perform on your own time. We have clients that train
with us 5 times per week. We also have clients that train with us once a week while they workout on their own the rest of the week.
Q. I want to lose weight and tone up by an important event in 2 months. How much weight can you help me lose in this amount of time?
A. We would recommend that you select the Body Transformation Program since we only have 2 months to work with. This program is designed to provide
the results you want in half the time. The focus will be more on your body measurements rather than your weight loss. However, you will lose weight! In fact,
we guarantee an eight pound weight loss by the end of the program or your money back! Call today for more details.
Q. I own my own company and I am interested in having you train my staff. What service will you provide them?
A. We have many different services that can be provided to a group (maximum of ten). These include: one-hour One-on-One; one-hour Group Training; or
the half-hour Workout Express program. In addition to fitness services, we can also conduct health seminars for your staff. Call today for pricing.
Q. I'm a beginner. How many days a week should I workout and what balance between weights and cardio? How many sets of how many
reps of how many body parts?
A. In the beginning, allow yourself 60-90 minutes, three or four days a week. This will allow you to do 15-20 minutes of cardio, 10 minutes to work your
mid-section and 45-60 minutes for the weight training.
Pick one exercise per muscle group (chest, back, shoulders, biceps, triceps, legs) and do 3/4 sets of 10-12 repetitions for each exercises. Do this for 6
weeks and plan then to alter your routine to suit your progress.
Q. When I start your training program will you be able to test my body fat?
A. Yes. We will perform a Fitness Test on any new clients who purchase one of our training packages free of charge. This will not only help determine your
current fitness level, but it will provide us with the information needed to develop a customized program that will maximize your results.
Q. Should I do my aerobics before or after my weight training?
A. If you're reasonably fit, we suggest you do 15-20 minutes of aerobics first, followed by 10 minutes of mid-section exercise and finish up, unpressured
and focused, with your weight routine.
Less fit people prefer to warm up only for 5 minutes before weight training in order to conserve energy, doing the remainder of their cardio upon
completion.
Some reserve their cardio for the end of their workout, aiming to burn their excess calories. There are good arguments for all. You chose as you become
familiar with your training.
Q. How do I get a flat stomach?
A. To tone the muscle and reduce the size of your mid-section, plan to do a basic 10 minute routine of stomach crunches and leg raises, 3 to 4 times a
week. 15-20 minutes of intense cardio will help overall tone and introduce metabolic improvements to burn bodyfat, much of which is stored in the hips and
mid-section. Plan on a sound high-protein, low-fat menu. Note: overall weight training contributes to the tone of the stomach and the burning of bodyfat.
Q. My shoulder hurts when I bench press. What should I do?
A. As shoulders endure overuse and misuse, injury and pain is not uncommon. Warm up shoulders with light weight and high reps. This will align
mechanics, bring supportive blood to the muscles, arouse synovial fluid in the joint and provide warmth for movement ease. If pain persists in your bench
as you add weight, try changing your grip (a hand in or a hand out), try the Smith Press, or go directly to dumbbells. Dumbbells give you freedom to alter
the position of the resisting weight with hand rotation and re-establishment of groove to avoid muscle aggravation. Perhaps a change of angle will allow
pain-free movement. You need to listen to the pain and work around it. I prefer this to laying off.
Q. Are supplements good for me or a waste of money?
A. A good quality time-release vitamin-mineral is very important. These nutrients needed for muscle repair, resistance, internal health, skin, bone and
energy are required regularly, in abundance and often cannot be stored or produced by the body. We rarely eat enough of the right foods to get that
which we need for minimum health, no less high performance. We are composed largely of protein; protein is the major ingredient for muscle building,
hormone structure, energy and much more. Again, as high performers, we want high quality protein in abundance throughout the day to build muscle and
grow strong with great vitality. A quality protein supplement from whey and casein will assure us of this for those times when consumption of solid food is
not convenient or desirable. These are the basics you really need. They are not a waste of money, instead, they are a good investment in long life and
good health.
Q. Do I need a lifting belt?
A. It's imperative to use a high quality leather lifting belt to support your lower back when lifting overhead, deadlifting, squatting or performing intense
standing curls and lateral raises. When lifting throughout your regular routine where there is no excessive demand on the lower spine, train without the belt
to allow the muscles to do their job freely. It's a good idea to do specific exercises to strengthen the vulnerable, often troublesome low back area -
hyperextension, stiff-legged deadlifts and power deadlifts.
Q. How much water should I drink a day?
A. Typically two litres a day is a healthy recommendation. Big people, more. Hot days, more. High activity days, more. We need lots - energy, well-being, to
detoxify, fight dehydration. We are 75% water, after all.
Q. I heard I should eat several meals a day. What do you think?
A. Breakfast always. Wisely eat every three hours, each meal consisting of 30-40% protein, 30-40% carbohydrate, 10-20% fat. I put the accent on animal
protein - 45-40-15. Eat 30 to 60 minutes prior to your workout or athletic activity and again 30-60 minutes after your training to serve energy and muscle
demands.
Q. I noticed that you offer a half-hour Workout Express program. Since I have a busy lifestyle, this fits into my schedule perfectly. Will I still
see benefits by working out for just 30 minutes?
A. Yes. But be ready to exercise! We will maximize the time by manipulating the intensity of the workout. Our half-hour workout will allow you to get in and
out of the gym while still allowing time to complete your daily tasks.
Q. How many days per week do you recommend I workout with you to see any results?
A. We recommend starting out with at least 2 times per week. Results also depend on exercise you will perform on your own time. We have clients that train
with us 5 times per week. We also have clients that train with us once a week while they workout on their own the rest of the week.
Q. I want to lose weight and tone up by an important event in 2 months. How much weight can you help me lose in this amount of time?
A. We would recommend that you select the Body Transformation Program since we only have 2 months to work with. This program is designed to provide
the results you want in half the time. The focus will be more on your body measurements rather than your weight loss. However, you will lose weight! In fact,
we guarantee an eight pound weight loss by the end of the program or your money back! Call today for more details.
Q. I own my own company and I am interested in having you train my staff. What service will you provide them?
A. We have many different services that can be provided to a group (maximum of ten). These include: one-hour One-on-One; one-hour Group Training; or
the half-hour Workout Express program. In addition to fitness services, we can also conduct health seminars for your staff. Call today for pricing.
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