15 Most Frequently Asked Fitness Questions

I was recently asked what the most annoying part of my job is.

Great question. It has to be busting fitness myths, fads and false information.

So many people are buying into false marketing and social media hype (I was a corporate marketer for over 12 years, so marketing communication and promotional tactics are something I’m very familiar with) and getting caught up in the latest ‘must have’ fitness fads or diet myths.

To help you cut through the hype, here’s my answers to the 15 most frequently asked fitness questions I get asked:

1.       Do carbs make you fat?

No. Absolutely not. This is false. Carbs don’t make you fat. Too much food makes you fat. There’s no need to skip carbs (or any other food group) in order to lose weight. If you want to lose fat, calorie deficit is the answer. A more balanced approach, is to focus on energy in (calories) and energy out (calories you burn). All you need to know about the ‘C-word’.

2.       How can I lose belly fat fast?

You can’t. Simple as that. There’s no magic ingredient that helps you burn fat. There’s no magic exercise that’ll help you burn belly fat. There’s no diet to spot reduce fat. The body doesn’t work like that. You can’t decide you want to lose fat from your belly, and then your body magically loses it from that area. Doing hundreds of sit-ups won’t help either. The only way to lose belly fat, is to lose fat overall. Calorie deficit! See my top tips on how to lose belly fat.

3.       How long does it take to get abs?

This all depends on your diet, training and overall lifestyle. There’s no predictable timeframe. Similar to the FAQ ‘how can I lose belly fat fast?’, there’s no magic ingredient to help you burn belly fat. There’s no magical exercise either. Abs are hidden under a layer of abdominal fat. To uncover them, you’d need to be in a calorie deficit to lose body fat overall. You also need to lift weights. You can train your abs, to build a stronger core and enhance the ‘6 pack’ look many aspire to have, but if your body fat % is too high, or you’re not in a calorie deficit and training consistently, they’ll stay hidden. On average, it can take between 4 and 18 months. My advice is to build inner core strength and not just focus on the aesthetics.

4.       Is ‘Keto’ king?

No. No diet is ‘king’ or ‘queen’! Keto is basically a carb free diet. But it’s not a magical diet. The reason people lose weight initially on a keto diet, is because they’re eating less. They’re in a calorie deficit! It’s the calorie deficit that causes the weight loss. So, if you don’t want to eat carbs, don’t! But there’s absolutely zero reason to skip carbs just to lose weight.

5.       Do fat burners and diet teas speed up fat loss?

Only if you wish to waste your money. Don’t get caught up in the marketing of these pointless products. Save your money and invest in a trainer, or join a gym! You don’t need to waste money on these expensive shakes, juices or pills. As long as you have a functioning nervous, hormone and digestive system, your body is fully capable of losing weight without these unnecessary products.

6.       Are vegan or gluten free diets the best option for fat loss?

No. There’s no superior diet for fat loss. I hate it when diets (paleo, keto, vegan etc) are branded as being superior for fat loss. Of course they have their benefits. But they are not superior over a healthy balanced diet. It you want to follow a vegan or gluten free diet (assuming you’re not coeliac, and don’t have a choice in the matter!) that’s your choice. Do what makes you feel good. But there’s no need to follow these diets solely for fat loss purposes. The only way to lose weight, is to be a in calorie deficit. So, enjoy a healthy balanced diet (including protein, carbohydrates and fats) and exercise. Simple.

7.       Can I build muscle on a vegan diet?

Yes. It’s doable, depending on your goals. Make sure you’re consuming sufficient levels of protein from your food in order to achieve this. Animal proteins contains more leucine (a protein building block that helps muscles grow) in comparison to plant proteins. To increase your protein intake, include ingredients like lentils, black beans, seeds, nuts etc in your diet.  Aim for about 20-25g per meal, and include vegan friendly protein powder/shakes if you’re falling short on daily intake.

8.       Is protein just for bodybuilders?
No. We all need protein. It doesn’t matter whether you’re looking to build muscle, maintain lean muscle or lose fat, we all need it. Aim to eat some with every single meal to also feel fuller for longer. You can source it through your food (meat, fish, nuts, yogurt, beans, pulses etc) and also by including homemade protein smoothies. Check out my top tips on how to source it and recommended quantities.

9.    Will lifting weights make me bulky? (Specifically get this question from females)

No. Many women are afraid that if they lift heavy weights, they’ll look ‘bulky.’ This isn’t true. It takes a hell of a lot of work, consistently to gain any muscle at all. Also, us females don’t build muscle in the same way as males, because our testosterone levels are not as high. Ladies if you’re trying to lose body fat, then start lifting weights. Lifting weights will not make you bulky. It will actually help you lose fat, and build a fit strong body. As long as you are not overeating (calorie surplus – consuming more than you burn off) you will not get bulky.

10.   Is intermittent fasting the key to lose weight?

No. It certainly isn’t. Intermittent fasting is eating ‘intermittently’ during set ‘eating windows’ in the day and then fasting for the remainder of the day. For example, you might decide on an 8-hour eating window, then no food for the remaining 16 hours of the day. You can lose weight doing this. But it isn’t necessary. The reason you lose weight is because you’re eating less, so it’s basically a calorie deficit. That’s why it can work. Not because it’s a superior method. All you need to know about intermittent fasting.

11.   How can I keep myself motivated every day?

You can’t. That’s the truth. Not everyone is motivated every single day. If they say they are, they’re not being honest. You just need to act. Simple as that. Some days will be easier than others. Remind yourself of why you started. Use that to push through and get it done. You’ll feel amazing afterwards, and glad that you did it. Remember, it’s your actions done consistently overtime that will make you successful on your fitness journey. If we only train on the days we feel like it, we’ll train far less often. Sometimes the most productive sessions are the ones you do where you don’t feel like it.

12.   I binged at the weekend and feel bad. What should I do about it?

Nothing. There’s no need to beat yourself up over this. Just start fresh the next day. I encourage all my clients to eat a balanced diet. This means no foods are off the menu. Everything is allowed in moderation, based on their goals. Of course the quality of what we eat matters for overall immunity. But there is nothing wrong with enjoying some treats, as part of a balanced diet. I find if you enjoy treats like chocolate in small quantities over a week, you’re less likely to overeat them at weekends or ‘binge.’ If you overate one day, don’t feel bad. Don’t punish yourself. There’s also no need to do hours upon hours of cardio either to ‘undo’ it. Accept it. Start fresh the next day.

13.   How many days a week do I have to train?

That depends on your goals. If you’re trying to develop muscle and build strength, I’d recommend 3-4 times a week. You don’t have to train for hours on end. 30-40 mins of exercise is more than enough. In general, I’d advise getting in 20 minutes of movement at a minimum each day (walking or yoga for example) to maintain a healthy lifestyle. I also recommend getting in about 10,000 steps daily (even half this!) and 1-2 stretching sessions weekly (ideally 5-10 minutes every day.) If you frequently lift weights or do high intensity interval training, it’s also just as important to get in rest days, to allow your muscles to recover. I’d suggest at least 2 rest days weekly.

14.   Is it better to do cardio or weights or both?
Both are essential. Lifting weights is hugely beneficial and important for a strong fit body. Lifting weights will increase your strength and endurance, boost your metabolism, help you lose fat and build muscle. You’ll look more ‘toned’ and have more muscle definition overall. It’ll improve your posture and stability and also help boost your confidence. Cardio will improve your heart health, muscle endurance and burn calories. For a balanced training program, I’d recommend both.

15.   Can I eat treats and still lose weight?
Absolutely. Many assume eating some chocolate or cake is going to throw them off their plan. The guilt drives them into this negative cycle of over training and/or undereating to ‘burn it off.’ This is a miserable existence. Eating some treats isn’t going to make you fat. Just because you ate cake on a Saturday, doesn’t mean you’ll wake up fat on Sunday. Overeating consistently over time (be it healthy or unhealthy food) will make you fat. Eating more than you burn off makes you fat.

Help set yourself up for success by reducing the sweet treats you have at home, or keeping them out of sight versus out on a table, which is just too tempting! If you want something sweet, think about lessening the portion. E.g. a slice of cake instead of eating the whole thing, or one biscuit instead of three or the entire pack. Opt for protein rich meals and you’ll be less likely to snack. They’ll fill you up for longer, versus sugary snacks (chocolates, biscuits…) which will leave you wanting more.

Remember, carbs don’t make you fat. Protein doesn’t make you fat. Fat doesn’t make you fat. Eating more than you burn off (too many calories) makes you fat. Calorie deficit is the key to weight loss.

I hope this was helpful! If you’re kickstarting a new health and fitness journey, keep it simple. Hire a coach to help get you started. Don’t get caught up with the latest fads to lose weight. Focus on being strong and fit long-term. Don’t focus on perfection. Focus on progression. Be consistent. If you have other questions, feel free to get in touch with me. I’d love to help.