Questions & Answers

You burn calories by doing either of the 2 or by doing both. Depending on what you are doing, cardio tends to burn more calories than strength training during the activity.

On the other hand, you burn less calories during strength training, but the calorie burn can continue up to 48 hours after the activity. Also, when you build muscle, you burn more calories just to maintain the muscle.

Seeing that some of the benefits overlap and some are different, it is important to do both. How much of each you do depends on your goal. See next question.

This question brings us back to goal setting. What would you like to achieve? What is your main goal?

If your goal is to get fit, get lean, lift more weights, gain muscle, and change your body composition then you spent more time on strength training.

If your goal is to get fit, become lean and become a long-distance runner, then you need to spend more time pounding the streets. Therefore, improving your running distance and time should be your focus.

Your legs will not let you run 15 km the day after heavy squats, neither will you have the energy to perform heavy squats after running 15km.

Marathon runners are thin with hardly any body fat and less muscle. If this is what you are after, then go for it. On the other hand, sprinters and bodybuilders are lean but with a more defined shape and muscle. Decide what you want to achieve, then spent more time on those things that will help you achieve your goal.

The thought of going to the gym for the first time can be both intimidating and overwhelming.

I too felt the same. I thought everyone was watching me and felt silly lying on the floor going through all those movements.

Start by getting there. You will find out most of the stuff by being there. Most gyms offer induction days to show you basic use of equipment. Some offer a specified number of one-to-one sessions depending on the plan you sign up to.

There is also an option of having a trainer if you can afford it.  You can also buy an exercise plan only if you do not want the whole package. Having a structure and following a plan is important is you are to achieve your goal.

If you are in there just for cardio, then induction on how to use the cardio machines is enough. Joining classes? Then, then you learn as you go along.

• You gain weight by consistently eating more calories than your body is using. You also lose weight by being consistently in a calorie deficit.
• It does not matter what diet you are on, or whether the calories come from carbohydrates, protein, fats or alcohol. Or the calories are called syns, points or potions. The basics are the same.
• Some types of alcohol such as gin, vodka and whiskey have got zero carbohydrates, zero fats, zero protein and zero nutritional value but contain more calories than carbohydrates and protein weight for weight.
• Food calorie facts. Carbohydrates=4calories/g. Protein=4calories/g. Alcohol=7calories/g. Fats=9calories/g. Therefore, avoiding carbs all week but binging on vodka and rum all weekend does not make any sense.

• Learn from your mistakes and move on. Get back on your usual diet straight away and carry on. Severe calorie restriction and punishing exercises make you miserable and will sent you into a cycle.
• This is not a habit you want to keep.
• It is very easy undo all the hard work you have done during the week in just one day. More so if alcohol is involved.
• Learn how you can include these weekends out without blowing your calorie budget.

• First, healthy does not mean low calorie. 3500-calories of healthy food will make you gain a pound just as a 3500-calorie burger would, even though they affect your body in different ways.
• Keep track of what you are eating so that you are consistently in a calorie deficit.
• Choose healthy foods that are high in nutrients but low in calories. Have less of those foods that healthy but contain more calories.
• Have more of healthy with less calories and less of healthy food with more calorie.
• Counting calories gives you a starting point. However, you also need to learn the difference between calorie density and nutrient density.

• This site promotes healthy, balanced and sustainable weight loss. This includes learning healthy eating habits that will be part of your life.
• Weight loss will be slow but steady. If you commit to and invest in learning you will save yourself years of going round in circles but never achieving much.
• Just be aware that there are a lot of money-making schemes out there that promise ridiculous results within a short space of time. You may lose the weight but sooner or later, it will find its way back to you.

• There are a lot of apps out there that can help you calculate this. They will ask you a few questions to help them calculate the number of calories you need.
• I have used MyFitnessPal for many years but  there are many out there.
• You need to be aware there are some Apps that recommend unhealthy habits to promote their own agenda. These include eliminating whole food groups from your diet.