1. How do I use the Metabolism Assessment results to plan my workouts and adjust my eating plan?
With the Exercise Test, you will be given a customized cardio program reflecting your unique heart rate zones. The Resting Test will tell you how many calories you will need to eat each day in order to reach your goals.
2. Isn’t it true that a 1200-calorie diet is optimal for weight loss?
Not necessarily. Your metabolism is as unique as your fingerprint. Although some people see success with a low-calorie plan, they will run the risk of losing muscle mass and slowing their metabolism which results in a plateau. The generic formulas used to calculate calorie ranges can be several hundred calories low or high. It has been our experience that many people are actually under eating or not balancing meals properly.
3. Does it really matter what my heart rate is while I exercise?
Yes! Heart rate is the best way to gauge intensity during cardiovascular exercise. The Exercise Test is designed to determine the heart rate zones where you are efficient at burning fat as well as those that need improvement. These zones are unique to you and your current cardiovascular fitness level. Although age is typically used in heart rate zone formulas, many other factors need to be considered in order to create an accurate program for you.
4. Doesn’t a higher intensity workout equal a better workout?
It depends on your fitness level and goals. Intensity should also be determined by the way in which your body utilizes fat and sugar stores during exercise. The only objective way to measure this is through an Exercise Metabolism Test.
It is usually best to balance high intensity work with low intensity work during the week. Doing too many high intensity workouts can lead to overtraining, resulting in fatigue, loss of sleep, injury, joint pain, and burnout. Recovery days must also be included in your workout schedule.
5. Am I stuck with my slow metabolism?
No! Metabolism is affected by a number of factors, including nutritional intake, cardiovascular fitness, lean muscle mass, activity level, age and hormone levels. Proper cardio and weight training can actually help you speed up your metabolism, even if you are losing weight! Every pound of lean muscle burns 50 calories per day, whereas a pound of fat only burns about 10. A good cardio program will also give your metabolism a boost by teaching it how to burn calories more efficiently. Actually, most people who assume that they have a slow metabolism find out that they aren’t eating enough food, and therefore are slowing the process down.
6. Do I have to work out every day to get the results I want?
Working out every day will actually lead to overtraining, which can be quite detrimental to your progress. Everyone needs at least one day off per week to allow his or her body time to recover. Beginning exercisers may need additional rest days at first in order to avoid injury or burnout.
7. What is a normal frequency when working with a personal trainer?
Consistency is key to the success of any workout program. 5% of all people who work out on their own will achieve their fitness goals, while 80% of all people who train with a professional trainer will achieve their goals. The number of training sessions you have per week is purely dependent upon how quickly you want to see results, although most people who have had success working with a personal trainer will complete at least 2-3 sessions per week. A good training program is one which is well balanced and is tailored to your individual needs.
8. Should I cut carbs out of my diet?
No! There are three fuel systems in the body. Carbohydrates, Fats and Proteins. Everything we consume turns into one or more of these fuels or is considered a toxin (alcohol, caffeine, etc.). Carbs are the body’s first fuel source...especially the brain! We need carbs every day to run optimally. However, what type of carbs you consume and how much is another story. You want to choose whole-grains, fruits, vegetables, legumes, etc. Daily nutrition should be balanced, and we can help you find that balance, through the Metabolic Typing test done with Lifestyle Coaching.
9. How soon can I expect to see results?
Well, that is a tricky question. Most people will feel better within a week or two. The first things most people notice is that they have more energy, are sleeping better and are in a better overall mood.
How soon you see results depends a lot on your plan of action and how consistently you follow your plan. How committed are you to making permanent changes? Generally speaking, if you are consistent and focused you can “see” results within a few weeks. For some, it takes longer.
There can be other factors in play as well such as stress, hormones, and metabolic rate.
10. Doesn’t weight lifting bulk up women? How much weight should a woman lift?
No, ladies, weightlifting alone will not bulk you up! The truth is, that women do not have enough natural testosterone in their bodies to pack on muscle as easily as the guys do. That being said, LEAN MUSCLE is your friend. The amount of lean muscle you have directly affects your metabolism. After age 30, women lose an average of 10 ounces of lean muscle every year if they do not participate in a weight training program, thus having a slowing effect of the metabolism. Weight training has also proven to prevent and even reverse the symptoms of osteoporosis. The amount of weight a woman should lift is dependent upon the fitness level and goals of the individual.
11. Should I use supplements?
This can be complex. You might need to take supplements based on a lot of factors such as digestive issues, eating habits, medications, health risk factors, doctor recommendations, age, to name a few.
If you are eating a pretty healthy diet, you may not need to supplement. This is not usually the case; therefore some type of whole-food supplementation is needed for disease prevention and to keep nutrient levels in check.
We will discuss this with you when doing a consultation or nutrition assessment.
12. How does exercise benefit me during pregnancy?
The healthier you are the better your pregnancy! Exercise is important to keep the mother in good shape. This will help with the carrying of the extra weight during pregnancy as well as the delivery and recovery. The core is the most compromised area of the body during pregnancy. The stronger that is, the easier the physical part of the pregnancy process will be for the mother. Not to mention, exercising while pregnant will help control weight gain, reduce stress and increase blood and oxygen flow to the baby. Your doctor should always be consulted in determining if exercise is right for you during your pregnancy.
13. How does Metabolism Testing differ from using the Bodybugg®?
The Bodybugg® is based on the calories in/calories out principal that no matter what you eat or how hard you workout, all that matters at the end of the day is whether or not you burned more than you ate. The Resting and Exercise Metabolic Rate Tests will tell you exactly how many calories you are burning at rest and during exercise, as well as how many of those calories are being burned by FAT! You will learn the exact heart rate training zones which will help you to maximize your fat burn, and even teach your body how to burn MORE fat! Through Metabolic Typing and Lifestyle Coaching, you can also learn what KIND of calories you need to be eating in order to support your metabolism and recover from your workouts.
14. How does the New Leaf® testing differ from other metabolism tests?
There are a few companies with metabolism testing equipment on the market, such as Korr, Smart Metabolism and BodyGem. However, only New Leaf® testing measures both Oxygen and Carbon Dioxide levels, whereas the others only measure Oxygen levels. Why is this important? The amount of Carbon Dioxide you expel is the only indicator of exactly how much Oxygen is being utilized. Since Oxygen is required in different amounts for the majority of our energy producing (calorie burning) processes, it is important to know exactly how much is being utilized. The byproduct of many of these processes is Carbon Dioxide. The measurement of Oxygen/Carbon Dioxide Gas Exchange is considered the “Gold Standard” of Metabolic Testing, and New Leaf® is the only company on the market with this technology.
*Bodybugg is a trademark of 24 Hour Fitness USA;BodyGem is a trademark of Microlife Medical Homes Solutions;Smart Metabolism is a trademark of Sports Reaction Center.
