FREQUENTLY ASKED QUESTIONS
Sunil Rathod Fitness advice that 3-5 times per week is sufficient. Exercise for a duration of 20-60 minutes at 60-90% of age-specific maximal heartrate or 50-85% of VO2max (heart rate reserve).
Since muscle weighs more per volume than fat, and you want to have firm muscles throughout your body, you may weigh more than you thought was average for your height and build. There is no ideal bodyweight. While some body fat is essential to sustain life, it is generally thought that a healthy bodyfat percentage for males is 8-20% and for females is 13-25%.
The simple (and complex) answer is that there is no “best way” to lose fat. Each client will respond differently to a training program. However, there are some principles Sunil Rathod Fitness apply when designing their clients’ programs. Activities that incorporate many muscle groups and are weight bearing use more calories per minute and are therefore better suited for fat loss than non-weight-bearing activities that do not use many muscles.
The best time to work out is when you want to, so pick a time of day that feels comfortable. The morning (before you eat breakfast) is the best time for cardio work because your glycogen stores within the muscles and liver are at their lowest. This causes the body to look for other sources of energy, i.e., fat stores.
It depends on your goals. Many personal trainers think that performing strength training before cardiovascular exercise will augment the amount of fat used during the cardio workout because the strength training will deplete the muscles’ store of carbohydrates (glycogen). Most likely, the intensity of the activity, not the mode of exercise, determines the “fuel”—either fat, carbohydrate or protein—that is used. However, if clients strength train first, it is possible that muscle fatigue incurred from the strength training could cause them to decrease the intensity of their subsequent cardio workout, thus leading them to expend fewer calories over the workout as a whole.
Whether or not you will get bigger muscles (hypertrophy) depends on three basic factors: genetics, gender and training intensity. Genetics is mostly manifested as muscle fiber type; people with predominantly fast-twitch fibers acquire larger muscles more easily than people with predominantly slow-twitch fibers. In relation to gender, males acquire larger muscles than females do, because males have greater amounts of testosterone and other sex hormones that influence protein metabolism. Thus, females experience less muscle hypertrophy with strength improvement than males do. Training intensity is the only factor you can control.
Genetics also plays a role in whether or not your clients can obtain a flat stomach or a “six-pack” look to their abdominals. Having said that, two types of exercise can help: strength training and cardiovascular exercise. The abdominals are just like any other muscle group: For their definition to become visible, they must grow larger and the fat that lies over them must decrease.
Strength training the abdominals is only half the story. Your clients will get a flat stomach only if they combine strength training with cardiovascular exercise to get rid of the fat. Most clients do not do nearly enough cardiovascular exercise to decrease their body fat percentage to a point where they would see their abdominal. All people with a flat stomach or six-pack have a very low percentage of body fat.
You do not need dietary supplements unless they have a documented vitamin deficiency or they do not eat a balanced diet. It is always healthier to acquire vitamins and minerals from food than to obtain them from a pill. However, serious vitamin deficiencies do occur in a small proportion of the population, and supplements are useful for making sudden improvements in vitamin status. Supplements for losing fat or building muscle are rapidly becoming popular. Claims that “fat-burning” supplements will decrease body fat by increasing either mobilization or oxidation of free fatty acids (FFAs) are faulty at best.
Target heart rate—the heart rate range used to determine the desired intensity of an activity—will differ depending on the goal of the workout. You can calculate target heart rate using a percentage of your client’s heart rate maximum (HRmax), which can be predicted by subtracting your client’s age from 220, or by measuring your client’s heart rate while he or she performs a maximum exercise test. When the workout goal is to increase aerobic endurance, target heart rate should be 65 to 80 percent of HRmax (about 55%-70% of HRR). During interval training, which focuses on increasing cardiovascular performance, target heart rate should be greater than 80 percent of HRmax (70% of HRR).
With machines, the movement is guided, so only the major muscles required to perform the movement are used. With free weights, the added task of balancing the weights in the three-dimensional plane recruits other functional muscles that machines do not recruit.
If you are new to weight lifting should probably begin with machines to train the major muscles, and then use free weights to train more specific movements.
Soreness results from high force production when an exercise is new or a load is greater than normal. Soreness typically increases in intensity during the first 24 hours post exercise, peaks in the next 48 hours, then subsides within five to seven days after the workout. As you adapt to the training load, their muscles will be less sore following a workout.
One of the biggest exercise myths is that you can lose fat in an area of the body by strength training or exercising that specific body part. The truth is that “spot reducing” and “spot toning” do not work, because we cannot dictate from where our bodies will decide to oxidize fat, nor can we change fat into muscle. Doing triceps press-downs will not decrease the amount of fat you have on the backs your arms any more than doing crunches will decrease the amount of fat you have on your stomachs.
You should exercise 20 to 60 minutes, three to five days a week for health/fitness promotion. Exercising only three days a week may be enough for previous sessions to improve your fitness, but it will take more exercise to see further improvements.
For basic gains in strength, you need to lift weights only two to three times a week. For more advanced, lifting weights more often is fine, and the training program can be organized using easy and hard days, just as with cardiovascular workouts.
I don’t require progress photos, but visually documenting your journey is an essential measuring tool. It’s also crucial for me as your coach to see you.
Most people who take pictures find them to be great trophies later. Most people who don’t take pictures wish they had later.
Certainly! We will work together to get you eating a healthy balanced diet. Focusing on making sure you consume adequate nutrients from healthy foods without feeling like you’re missing out on favorites.
There are some foods I advocate for you to include, and there are some foods that I encourage you to restrict (excessive alcohol, added sugars, and artificial sweeteners), along with other foods/ingredients which can cause inflammation.
There are lots of good reasons to have a personal trainer. If you are new to exercise, A trainer will instruct you on proper form of exercises. This is crucial to prevent injuries. The trainer can instruct you, then monitor you, and correct any mistakes. A trainer can put together a comprehensive program, incorporating cardio and strength training, and even flexibility. A trainer can also be your biggest cheer leader. If you are paying your trainer, you are much less likely to blow off your workout. Many of my clients tell me that the days they workout with me are their hardest workout days. While they might know what to do on their own, they often don’t work quite as hard all by themselves.
Online coaching is a new and exciting way to offer life changing, transformation, fitness coaching to clients. It can be utilized by anyone, anywhere, offering convenience, responsiveness, flexibility, and affordability. You get to work out where you want, when you want, giving you maximum flexibility.
The best part? The program is your program. No longer limited by rules of the gym, scheduling necessities, and financial obligations to a host of other parties, I can give you precisely what you need, when you need it.
Throw the word ‘training’ out the window. I will be your concierge – giving you what you need, when you need it. Every client is different from one another. That, and over the course of your training you will need different things from me in terms of direction, support, and accountability.
With online training I can give you what you need, when you need it.
While all diet programs claim success, it turns out to be rather difficult to compare them scientifically. In order to control for all the differences between people that might affect the outcome from genes to exercise scientists must randomly assign subjects to competing diet programs. The different diet cohorts must then be followed for a reasonably long period, say a year, during which time they are checked closely for compliance.
If paying for a Personal Training package, advance payment is due before the first session. On a later sessions, full payment is due till mid-session of your entire plan. However, If paying for a Nutrition package, full payment is due before the first session.
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