[PR] 10 Questions Often Asked in the Gym Answered by Coach Chappy

One of the country’s most popular fitness coaches Chappy Callanta, who
is also Herbalife’s Fitness Coach, answers questions often asked in the gym.
These are questions that range from the standard to downright outrageous.
Still, Coach Chappy gave his straightforward answers to guide and ease our
worries about hitting the gym and achieving our goal. 

  1. How important is warming up, really?

In the Philippines, it’s not as important as countries with cooler
weather because ours is already warm. However, it is important to go through a
series of dynamic stretches to prepare the muscles and joints for the activity
that is going to happen. I pay close attention to the hips because most people
spend a lot of time sitting so we need to unlock the hips during warm up.

  1. Should I work out on an empty stomach?

No, if you’re not used to it. Although some intermittent fasting
proponents (myself included) report a spike in training quality when we work
out on an empty stomach. I don’t advice it for those who are not used to it.
Aim to eat a balanced meal at most three hours before a workout and some fast
acting carbs like some fruit, 30 minutes before a workout.

  1. Which has better results cardio or weights?

It depends on what results you want. If you want to get stronger, then
definitely weights. If you want to last longer in sports or in endurance
activities then cardio will be a better alternative. For weight-loss, a good
combination of the two will be good. I usually tell my clients to make sure to
have purposeful exercise five times a week. three being days for lifting and
two for cardio days.

  1. Should I hit the gym even if I am feeling under
    the weather

Unless you are a competitive athlete, or are preparing for something,
then I would advise against it. If you have a fever, then it’s the body’s
immune system going to war with the virus or infection. Better rest and let
your immune system work full-time without worrying about regenerating the body
after an exercise bout.

  1. Is spot-training a good strategy to lose weight?

If you mean spot-reduction, then it is not. There is no concrete
science yet that says spot reduction can occur. 
Being mindful of your nutrition and exercise is still the key and you
just have to be patient. You didn’t get big (or fat) over night, you won’t lose
it overnight as well.

  1. I know I’m supposed to
    work my abs when I exercise, but I can’t feel them in there. Do I even
    have abs?

Yes, everyone has abs. Sometimes they are just hiding under a layer of
fat. Even the biggest person in the world has abdominals. Abs become visible
when body fat is low, so if you want abs, rather than focusing on crunches,
focus on table-push-away. As in push yourself away from the table when you’ve
had enough.

  1. I’m afraid of becoming flat chested or even worse
    my boobs would sag once I start losing weight. Are there exercises to
    achieve bigger chests or to defy gravity?

Unfortunately (or fortunately, depending on how you think about it),
breasts are made mostly of adipose (fat). Because there is no spot reduction,
we cannot tell the body to lose fat in the stomach but to stay away from your
breasts. Your best bet will be to weight lift and do complex exercises for your
upper body. I make all my female clients do pushups and chest presses as well
as rows and pulls to target the muscles of the shoulder and chest to add some
muscle there. Working on posture is also a good idea.

  1. If I feel sore the day after my workout, can I
    take a rest the following day to give my muscles a chance to recuperate?

You should workout still, especially if you just started working out.
For my new clients, I recommend working out every other day so that there’s a
day in between when you can rest and recover. Your body needs this to rebuild
what you just broke down. When we lift, our muscles get micro-tears that need
to be rebuilt by the body. This is how we adapt and get better-toned muscles.
Once you are used to it, then you can do two straight days and then a day’s
rest. Once you are really advanced, you can do daily purposeful exercise as
long as you mix the intensities up. Mix hard days and easy days.

  1. Are protein supplements necessary/helpful?

They are, especially if your regular diet is not sufficient of protein,
which is usually the case in the modern diet. We need about a gram of protein
per kg of body weight. If you are looking to build more muscles if you work out
hard, then that number can jump to a gram of protein per pound of your body
weight. Protein supplements are convenient and can be taken right after a
workout to enhance recovery. But they shouldn’t replace actual food. They
should supplement a healthy diet. I use Herbalife Formula 1 Shake, and Herbalife
Protein Powder. 

  1.  What’s
    your idea of a healthy diet?

A healthy diet is balanced with enough servings of fruits and
vegetables (five each per day). It should be a diet with enough protein,
abundant of healthy fats (omega 3, polyunsatruaded, monounsaturated, and saturated)
and just the right amount of carbs. We need vegetables for their phytochemicals,
which are important for overall health and to fight toxins. We need to have
adequate amounts of water as well, two-three liters per day. But above all, we
need to have the right attitude when it comes to food. We shouldn’t be scared
of food, we should take advantage of the food that we take in and consume it to
support your activities. It’s good for you. It’s just a matter of getting the
right amount and right quality of food. Lastly, consider supplementation by
including Herbalife Formula 1 Shake in your nutrition plan for a balanced and
healthy diet. A serving of the Formula 1 Shake provides the right amount of
vitamins and minerals your body needs.  

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