Seek proper medical advice before making any changes, it's not an option.
1: How do I lose weight on my belly or arms?
The truth to this is, you really cannot spot reduce fat. The best, and most effective way to ditch that flabby skin is to attack the whole body at once. Start an exercise routine that does not singly target the spot, but instead works multiple muscle groups. By doing this, you will start looking better in all areas. Besides no one wants to have a double chin with six pack abs.
Keep in mind, the definition of insanity is; doing the same thing over and over and expecting different results. Meaning don't go to the gym and spend hours on the elliptical or treadmill and then wonder why you are not improving. Take the time to change up your routine. Take advantage of other opportunities offered and step outside your comfort zone.
2: What supplements do you/should I take?
Supplements can be a great TOOL to help you get what your diet is lacking. That being said, supplements are just that, supplements to what you are already doing. Do not ever let someone tell you that a certain supplement will cover you in all areas while you eat junk and train like a turtle.
Supplements that I would recommend or take myself really depend on what the fitness goal is. Supp's for people trying to lose weight are going to vary greatly from those people trying to gain weight.
My list of no BS supplements are:
- Quality Whey Protein
- Creatine Monohydrate
- Omega 3-6-9 blends
- Quality Probiotic
- Digestive Enzyme
That's it. There are plenty of other really good supplements out there to help with certain conditions, but unless you are deficient in a certain area then don't overload your system with useless supplements. Some of these include but are not limited too:
- Pre Workouts
- Multi Vitamins
Both can help in certain situations but are generally not needed.
3: What diet is the best?
Simple answer. None.
Why?
Because people in general view diets as short term plans to lose weight. In reality most people do not need to lose weight but they need to gain muscle. Also, the association of diets and short term goals suck. Once you decide you want to lose weight, get healthy, gain muscle, or whatever your fitness goal is, it is not a short term thing. It is going to take a complete lifestyle change. A diet is better than eating junk, but I think most people get lost in what one to follow.
My advice, seek out a well rounded nutritionist and have them help you. They are worth the price tag and can probably solve more of the worlds health problems than a traditional medical doctor. The most important factor is finding a diet plan that you enjoy and can follow without making too many sacrifices. For example, if you love eating meat, then do not try to go on some vegetarian diet. The same is true for people who don't eat meat, don't let someone tell you to eat nothing but meat and vegetables. Find what fuels your body operates best on and choose a type of diet that fits you.
Obviously, don't go to extremes. I love cookies, but that doesn't mean that my body runs more efficiently on them then it would on a well balanced diets of whole foods.
4: I want to start getting in shape but I don't know where to begin?
Start by visiting your doctor. Make sure you can handle making in big changes in your life. Then start anywhere. Find something that keeps you active that you enjoy doing, and do it. This could be walking with the dog, swimming, weight training, yoga, boxing or any other physical activity that gets you moving. The most important part is to get moving. Everything will fall into place the more experience you give it. Think about the sports or games you used to play when you were younger, then find something that mirrors those activities and get involved.
I had a client that thought she was doomed to get back in shape because she could not stick with any routine that a trainer made for her. Spending sometime with her I found out more about her past and found she used to play soccer in school and loved it. It didn't take me long to get her back out onto the field for a friendly match. Before she knew it she regained that same passion she once had. This reduced the stress of trying so hard to lose weight, and voila the weight start flying off of her. Amazing what a little bit of love and passion for something can do. Long story short, not only did she start losing weight and feeling better, she also became more interested in improving herself physically and all of a sudden the weight room wasn't the most boring thing for her. She started to actually enjoy lifting weights because it improved her soccer game.
Find something you love and do it more often.
5: Are personal trainers worth it?
Yes and no. Do your homework on who you are considering. Interview them like you are the CEO of a company. If you think about it, you are the CEO of your body. Ask yourself the follow questions:
- Does the perspective trainer have a passion for helping people like me? Or are they just in it to make a buck.
There are some great trainers out there that truly have a passion for what they do and there is some shitheads who just want to make money and spend their day in the gym. This is usually evident by the enthusiasm that they have. They should be eager to help you, excited for you, listen to you and help you attain your fitness goals. Trainers should not require any long term commitments. Try to find someone who is willing to go month-to-month. No one likes getting locked into a contract and paying for something we don't use.
- What type of education, certifications or experience does the trainer have?
I know education is not everything. There are some kickass smart people that do not have college degrees and fancy abbreviations after their name. However, knowing a little bit about the trainers background is very helpful. Typically someone with a degree in a related health field is going to have more general knowledge of how the body operates than someone who attended a weekend seminar. Ask for referrals or references. If you are looking to improve in a certain area find out the experience the trainer has in that area. If you are looking to run your first 5k a bodybuilder trainer might not be the best fit for your training.
Look for a trainer that fits your personality traits. You have to work with someone you like and will get along with. Otherwise it will take all of the fun out of the experience and you will find yourself either not showing up and wasting your money, or dreading the time you are going to have to spend with them.
