1. I’ve tried so many times to get fit and healthy, but it never works… What should I do?
You’ve probably Googled ‘The Best Fitness Plans’, ‘Ripped in 12 Weeks’ and ‘Weight Loss/Gain Hacks’. Everything appeared all at once and you have no idea what to choose, buy or commit to, right?
Ok, breathe. You’re not alone let me give some guidance and support. You’re thinking too much and need to narrow your vision. Try this and keep it simple to start:
- Plan your week out (include small workouts and balanced meals)
- Aim for consistency throughout your week (if it says workout in the calendar then workout)
- Don’t restrict yourself (if you crave certain foods then let yourself have them, learn to eat less of them over time not more)
2. Please tell me there is a quick fix!?
Yes, there is a quick fix! It is called consistency and commitment. Do anything for long enough and you will see results – exercise and nutrition are the same! It’s not always ‘quick’ but it will provide you with the ‘fix’ if you stick to it.
You didn’t get here overnight, it’s probably been months, even years that have gotten you to where you are right now. Exercise and nutrition aren't a slow process if you commit consistently.
“It’s not a sprint, it is a marathon. Be patient, grind hard.” Ref – GymQuotes.co
3. When do I start and how do I stay motivated?
Don’t wait to get started, start now. Starting is the hardest part so attack it head on. Write your goals down and be accountable to yourself. Show your goals to family and friends, and have them keep you accountable.
4. What exercises should I do and how often?
Exercises vary depending on your goal and each individual. Here are some basic guidelines:
Weight loss = Full body sessions with weights, 2/4 sets and 12-20 reps (squat, hinge, lunge, push, pull and core work) + high intensity cardio (HIIT)
Gaining muscle = Full body session with weights (squat, hinge, lunge, push, pull and core work) 3/5 sets and 8-12 reps
5. What food should I eat?
Food also varies depending on your goal and each individual. Here are some basic guidelines:
Weight loss = 5 servings of fruit and veg + eating balanced healthy meals + staying hydrated (2-3 litres of water) + reducing refined sugar and processed foods
Gaining muscle = 5 servings of fruit and veg + eating balanced healthy meals + staying hydrated (2-3 litres of water)
6. Should I stop eating carbs or even try the keto diet?
This is a very individual question and one that shouldn’t be explored unless you have been recommended to try it by a health professional.
Carbohydrates are an essential part of our diet and our bodies favourite food to consume and use for energy – reducing this nutrient isn’t necessarily a magic key to success. Try doing all other steps first before consulting a health professional:
- Eating healthily and consistently
- Staying hydrated
- Exercising regularly
- Reducing the foods, you know you shouldn’t be consuming
Check out our blog on the Keto Diet for more info - https://formyangon.com/blog/view/22
7. Do I have to go to the gym and attend classes?
Absolutely not! Getting fit doesn’t have to cost you much at all, do what you can with the tools you have. Home workouts often require more creativity.
8. When will I see progress?
This varies from person to person, but if you are consistent and do all of the above to the best of your ability then in 12 weeks you should start to see some real progress. Don’t let that put you off, 12 weeks will fly by and you’ll possibly find you actually enjoy staying fit and healthy.
9. What benefits does a personal trainer and nutrition coach really add?
If you’re reading this and still feel like you’re lost, then working with a personal trainer and nutrition coach may be the tool you need to get started. Both offer you accountability, structured workout plans, motivation and support, customised to you and your goals. Their job is to meet you where you are at and help you succeed!
10. I need help... What should I do?
Drop my team an email with any questions or worries you have, we are here to help you! firstname.lastname@example.org
Alex - Head Trainer and Co-Founder at FORM Yangon