Frequently Asked Questions about Exercise and Weight Loss:

Over the past 16 years, the Master Builder has been asked many questions about fitness and proper eating habits. Here are the most common questions and their answers
  1. Should I wait until after I lose the weight to start exercising?
    No. Our bodies have a certain amount of muscle tissue that is constantly burning calories, even at rest. Fat burns nothing. When we embark on a plan to lose weight and not exercise, we also lose valuable muscle tissue along with the fat. Our objective is to increase our lean muscle tissue while losing fat. Henceforth, creating a greater calorie-burning body.
  2. Will I become muscular if I exercise with weights?
    No. A pound of muscle and a pound of fat weigh the same. Fat is bulky while muscle is lean. Building lean muscle helps to burn fat. In order to become muscular, you would need to workout extensively using heavy weights. So, don't worry. Pick up the weights and get moving!
  3. How quickly will I see results after I start an exercise program and change my eating habits?
    Although everyone's result time will vary, you can expect to see a change in your energy level in approximately two weeks. Be prepared to give yourself at least one month or more for physical changes. Keep in mind the degree and time of results will depend on your individual efforts.
  4. How many times a week should I exercise and for how long?
    Everyone's fitness level differs, so some people may need to gradually work up to 20 minutes. After you have worked up to 20 minutes, add a minute per week, until you are anywhere between 45 and 60 minutes. Also, rememberr it is important to work at the correct intensity level while working out. So, if you are looking to lose weight, work your way to exercising 20 to 60 minutes a day, at least 5 times a week at the correct intensity level to break a sweat. Keep in mind that a little bit of something is better than a whole lot of nothing.
  5. What is the benefit of exercising in the morning versus the evening?
    When exercising in the morning, our bodies have to tap more into our fat reserve for energy. However, the benefits of exercising in the evening as opposed to the morning can be just as effective if you increase the intensity of your evening workouts.
  6. Is it possible to obtain a flat stomach?
    The object should not be to obtain a flat stomach, but one that is as lean as possible for your lifestyle. Not everyone has the time or genetics it takes to obtain washboard abs.
  7. Is it possible to get rid of cellulite without surgery?
    Yes. Cellulite is just another word for fat. The leaner you become, the less you will have. You can get rid of it! So get moving!
  8. Is it best to eat before or after exercising?
    Think of your body as a car. Will it run without gas in it? During the exercise process, your body needs fuel to burn, just as a car needs gas to run. It is advisable that you consume a light meal 1.5 to 2 hours before exercising.
  9. What type of exercises should I do when I am not at the gym?
    First of all, do not think of it as exercising when you are not at the gym. It's better to concentrate on staying active instead of being sedentary. Some examples are taking the stairs instead of the elevator, not always looking for the closest parking space, and letting your dog walk you — not you walking the dog!!!
  10. How may grams of fat should I eat a day?
    Health officials recommend that no more than 20-25% of your calories should come from fat. Let us say that you weigh 160 pounds. If you are moderately active, you would need about 15 calories per pound to maintain your weight, or about 2400 calories per day. To limit your fat intake to 20 percent of your caloric intake, you should eat no more than 480 calories derived from fat. There are 9 calories in each gram of fat, so you should then divide this figure by 9 to find the maximum number of fat grams you can have each day. Using the example above, you should limit yourself to 53 grams of fat per day. If you don't wish to do calculations, just remember you are what you eat!!!
  11. Can I cut my fat grams and still lose weight without exercising?
    Yes, however you will lose weight for a while but eventually your weight loss will slow down and plateau. In order to keep losing weight, you need to increase your activity level by exercising and/or consume fewer calories.
  12. How important is including water in my plan?
    Water is important regardless of whether you are trying to lose weight. Water helps to keep our bodies hydrated, remove impurities from our system and, most of all, it is calorie free and fat free. So drink up?
  13. How many meals should I eat a day?
    You should eat three meals a day (breakfast, lunch and dinner) and two to three snacks. Spread your calories throughout the day. Don't fall into the trap of believing that by depriving yourself of food, you will lose weight. Withholding food actually works against you. Your metabolism needs food to keep it elevated. When you spread your eating throughout the day, you give your metabolism a boost at each meal and snack. The average American skips breakfast, eats a light lunch and eats a huge dinner. When you consume large quantities of food at one sitting, your body produces extra insulin. This takes the excess calories your body does not use and converts them into fat! You don't want that!
  14. What time should I eat my last meal?
    That depends on your lifestyle. Rule of thumb you should try not to eat anything approximately two to three hours before going to bed. Remember an inactive body will convert what it consumes to fat.
  15. If the boxes say fat-free,can I eat as much as I want?
    No. Remember just because is says fat free does not mean it is calorie free. Most fat-free foods are still high in calories so be careful to limit the amount of servings you consume. Rule of thumb, unburned calories are converted to fat.
  16. Which is better for me honey or sugar?
    Honey is sugar, sugar is sugar and they are both fattening.
  17. Is there a way to get rid of loose skin that hangs after losing a tremendous amount of weight without having surgery?
    It is possible to alter the appearance by building lean muscle underneath the skin. However, depending on the elasticity of your skin results will vary. Light weight training in conjunction with losing weight will also decrease the appearance of the loss of skin elasticity.
  18. Do I need a personal trainer?
    Not everyone needs a personal trainer, however, if you have never used weights before it is advisable to seek the advice and guidance of a personal trainer. Also, if you lack motivation, personal trainers or a workout partner can serve as good motivators. People that tend to be accountable to someone other than themselves tend to do better overall. It is advisable that you choose a workout partner that has been where you are at one time and can relate to your situation. Not all personal trainers are experienced in working with extremely overweight clients, therefore, it is advisable that this question be asked and references be requested. It is also advisable that the trainer be certified or has been trained by a certified instructor.
  19. Is this something I have to do for the rest of my life?
    After you have reached your goals and are feeling better, looking better and are healthy, think of your body as a great relationship or marriage. You are only going to get out of it what you put into it!
  20. Do I need to take supplements?
    If you eat healthy and exercise regularly, I recommend a good multi-vitamin. However, if you find it hard to stick to a healthy meal plan, I recommend you contact your physician for further assistance in deciding what kind of supplements you may require.

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