Strickland Fitness

When is the best time to weigh myself?

The best time is in the morning. More importantly, try weighing yourself at the same time of day.

I am trying to put on weight. How do I do that without adding more fat?

Putting on muscle weight can take time and commitment. You have to up your calorie intake with low-fat, high protein foods and raise the intensity of your resistance workouts. Adding more weight and fewer repetitions to your sets helps to build muscle. Don’t forget to rest a little longer between sets to help the muscles get ready for the next hard set.

My knees hurt when I run. Why is that?

Running creates a lot of impact on your joints. Pain can be caused from tissue or bone damage, instability of the joint, or muscle weakness and tightness. If you don’t have the muscle strength to support this impact, the joint takes the hit. If your leg muscles are tight, they can pull on the knee joint causing instability and pain. First, make sure you don’t have an injury to the knee. Next, focus on flexibility and strengthening of the muscles that support the knee. These muscles are the adductors, abductors, gluts, quads, hamstrings, calves, hip flexors, and peroneals. Also, try running on surfaces that offer the least amount of impact.

What is the biggest factor in weight loss?

Nutrition!!!!

I have a goal of losing 20 pounds and so far I have lost 10. I seem to have hit a wall and the weight has stopped coming off. What should I do?

Well, if you are losing weight, then your nutrition is probably really good. What needs to change is your cardio and weight training. Our bodies adapt to the stresses placed on it, so that is a good possibility of why you hit a plateau. If your body has adapted to your training, surprise it. Try doing some interval training for your cardio and mix up your weight training routine.

Do diets really work?

Diets are a short term answer to a long term problem. The only diet that really works is a lifestyle change. Try making subtle adjustments to your nutrition so your body and mind can adapt. Keep making the changes until you have a healthy diet everyday…not just for the next couple weeks.

When should I weigh myself?

You should weigh yourself in the morning. That is the time of day you will get the most accurate number. The most important thing is weighing yourself at the same time of each weighing day.

I got really tired and light headed right when I started working out, what’s going on there?

One possibility is you have low blood sugar. If you haven’t eaten within an hour of working out, your body doesn’t have the fuel to perform. Try eating a balanced healthy meal an hour before working out.

Is running on a treadmill the same as running outside?

It is a good alternative, but it is not the same. Treadmills are moving so it is actually helping you along. Most people can run faster on a treadmill than they can on the ground. You will also burn a bit more calories on the ground than on the treadmill.

Is it ok to take time of off working out?

Yes. It is definitely ok to take some time off. You do not want to over train. Rest is good, but active rest is better. If you need a break to rejuvenate, walk or ride a bike outside. After a week of active rest, you can go back to the gym feeling refreshed and ready to hit it hard again.

Do I really need to eat breakfast?

Yes. Yes. Yes. Breakfast is the most important meal of the day! After a night of sleep, your body needs the energy to start the day. That energy comes from food. Eating a healthy breakfast will spark your metabolism.

I hear that eating small meals every couple hours is better than eating 3 meals a day. Is that true?

Very true. Just like breakfast, you need to ignite your metabolism. Eating every couple hours will keep giving your body energy. If you give your body energy in the form of healthy food, it will not rely on fat for energy. Therefore, it will not feel the need to store fat for energy.

If I eat every couple hours, won’t I be eating too many calories.?

You will not be eating too many calories if you take your goal for total daily caloric intake and divide it up between all the meals.

How much rest do I need between workouts?

You need 24 -48 hours of rest between heavy workouts. Time is needed to repair muscle fibers. Most muscle growth happens during rest, not during the workout.

Which is better to drink during a workout, a sport drink or water?

Water is generally better to drink. Most sport drinks have a lot of sugar and more calories than you would think. If you are trying to lose weight, hydrate yourself with water rather than 250 empty calories. If you need a little flavor, just add some lemon or orange slices to your bottle of water.