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Frequently Asked Questions
Excess fat on the belly, upper arms and inner thighs doesn’t typically occur in isolation. If you’ve got it there, chances are you’ve got it everywhere. You can’t spot reduce. No exercise will target fat cells in just one part of the body. You need to target them all via exercise and proper nutrition.
Depending on your health and fitness goals, you’ll need to commit to a minimum of 3 days of exercise each week to see results. Any fewer than that and each workout will feel like you’re starting all over again each and every time.
Ideally, you should have some form of fuel in your system before you work out. Eating a small amount of a easily digested carbohydrate an hour or so before you hit the gym ensures that you’ll have enough energy in the tank to get through your program. Try fruit and yogurt or toast and peanut butter; not too much or you’ll feel sluggish and heavy.
Eating after a workout is important. You need to replenish your glycogen stores and ‘feed’ the muscles that you’ve just trained. Drink a protein shake or eat a small snack consisting of protein and easily digested carbohydrates within 30 minutes of training and then your next meal an hour or two later.
Stretch after you are warmed up, and if you want to stretch after your workout, go for it.
Train when you’re least likely to blow it off or be forced to cancel. It will take you 10-21 days to adapt to a new training time, so stick to your plan and power through.
You’d think that as your body becomes stronger and more familiar with the exercises your workouts would start to feel easier. Indeed, many people who ‘go it alone’ in the gym report exactly this. When exercises are progressed frequently and consistently, the body never truly adapts to the workout, making each feel just as challenging as the one before.
Wearing a hat is what works best for me. The key is to never take the hat off until it’s completely dry. If you need a hat, I recommend this one.
Although eight hours has been a general rule of thumb, research has showed that seven hours is the sweet spot for brain function and living longer. Your best bet is seven to eight hours of sleep time a night.
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