Your Questions: Answered

I recently put a post out on social media asking what questions you have around exercise and nutrition. However, I also figured that not everyone is going to be comfortable messaging me, so I thought I’d put some in a blog for you 🙂.

Hopefully yours is here and I can be of use! If not, I really do encourage you to ping it over to me. 

Will starting an exercise program make me feel more tired? 

No, if anything it will have the opposite effect and make you feel more energised. Exercise GIVES you energy, I know it may feel perverse but it’s true! To be honest: recently there have been many occasions where I’ve felt tired and really can't be bothered with exercising. BUT I get it done and I always feel so much better and more awake after every one. It’s better than having a cup of coffee! 

What’s more important weights or cardio?

This is a very nuanced question.  If you look at the science, it’s a combination of the two. The optimal mix is at least 150 minutes of cardio per week and 2 or 3 full body resistance sessions per week. 

HOWEVER, 

This doesn’t take into account how much time you have available and what you actually enjoy. I would argue, the best thing to do is whatever you like the most. Why spend time doing something you hate? If that's a combination of the two then happy days!

Should I eat before or after exercising?

This is another nuanced question because it depends entirely on you and your own, individual preference, plus a whole host of other things, for example if you're training for a marathon. 

For me: I like to be a little hungry when I’m doing my favourite type of cardio (HIIT), otherwise I tend to just feel it bouncing around in my tummy, it also tends to give me reflux. If I’m doing weights (resistance), I again, prefer to be a little hungry, otherwise when I do anything in a plank position, I find it really uncomfortable. I prefer to eat something soon after. However, if you’re looking to run a long distance for example, it could be worth considering a small, light snack beforehand so that you don’t run out of energy part way through. 

It really depends on what works best for YOU. What works for me might not be quite right for someone else. The best piece of advice I can give for general training is to experiment. Give everything a try and see which works best. 

What should I do on a rest day?

A rest day should be just that, a rest. It’s your body’s opportunity to implement all of those changes you’ve worked to make. They don’t actually happen when you’re training, they happen when you rest and sleep. 

I would suggest focusing on gentle movement. Go for a walk, do some stretching, even a light swim. 

What exercise is best as I get older? 

As you age, your body starts to lose muscle, I would strongly advocate including a robust weight training program. I would also encourage including a lot of functional movements, such as farmers carries and turkish get ups. Another great thing to include is balance training, not only does it help to strengthen your core but it also helps you to avoid falling over.

How do I avoid overeating without tracking?

Speaking generally: I'd suggest being mindful of portion sizes and what you're snacking on. Make sure that for the most part what you're eating isn't really high in calories but low in nutrients, as these tend to not satisfy you, so you end up eating more. If most of your meals and snacks are nutrient dense and well portioned, then you are likely to be able to eat what your body needs without having too much. Also, try and eat mindfully. Focus on what you're eating and chew slowly. I find I eat more if I'm eating quickly and then I go from comfortable to overfull really quickly.

How does it work having a personal trainer? (I'm genuinely asked this question often!)

Every trainer is different, so it's really important you find someone who works in a way that suits you. The way I tend to work is: I see a client usually once or twice a week, depending on their budget and preference. I will I take them through their resistance workout, teaching optimal technique to avoid injury where possible and pushing the boundary of what they think they can do, vs what they can actually do - it's nearly always more 🙂! They then have access to my app where they're guided through their program. We have messaging in there too so they can fire over any questions which crop up in the moment.

I hope this helps! Are there any questions that I've missed? C xx