Tag: FAQ

  • 21 of the Most Frequently Asked Questions about Working Out

    21 of the Most Frequently Asked Questions about Working Out

    We have been answering questions about working out, fitness, and wellness for more than a decade. We’ve published articles, workout plans, meal plans, plus tips on mental fitness, productivity, and longevity, you name it.

    Our knowledge base is a combination of personal experiences and experiments along with learnings from the hundreds of interviews and collaborations with other coaches, trainers, physicians, and wellness practitioners over the years.

    You may also like: 35+ free workout plans for different goals and ability levels

    Over these years we’ve fielded countless questions about working out and everything in between. Below is a list of 21 of the most frequently asked ones.

    Have a question you want answered? Let us know on Instagram (@humanfitproject)

    The Questions About Working Out We Hear the Most

    Click the link on the question for the longer answer.

    1. How do you stay motivated?

    Short answer: You’ve got to have goals that are measurable and time-bound. And motivation must come within, not from someone or something else.

    2. How do I get back into working out after taking time away?

    Short answer: Don’t get caught up talking about restarting, just restart, but build up slowly.

    3. I haven’t worked out in years — how do I get strong and lean?

    Short answer: Similar to the above, find a program, start slow, and get into a consistent schedule. Good news about restarting after a long time off, you’ll see results fairly quickly.

    4. How long does it take to see results from a workout plan?

    Short answer: Depends on the goal, your adherence, nutrition, and mindset, but you generally speaking, you can start to see noticeable improvements in body composition and performance around a month.

    5. What are the best exercises to get abs?

    Short answer: Too many to list, but the most important factor is making sure you’re hitting them from every angle.

    6. Are bodyweight workouts enough to get fit?

    Short answer: Yes, but if you want to pack on muscle and build actual strength and not just muscular endurance, you’ll need to start throwing around some weights.

    7. How often can I have a cheat meal?

    Short answer: Depends on how well you know how your body reacts to food.

    8. Is cardio the best way to lose weight?

    Short answer: Nope. Strength training will make it a whole lot easier.

    9. Why does my low back ache?

    Short answer: It could a million things, but it’s highly possible it’s a weak core. That’s very fixable.

    10. What supplements should I be taking?

    Short answer: You’re going to see the most results from consistent exercise and a healthy diet. That’s not to say supplements can’t help, but it’s a very small percentage.

    11. I think I eat healthy, but why can’t I lose weight?

    Short answer: “Healthy” is different than conducive for weight loss. For example, avocados are incredibly healthy, but they are high in fat and if you’re eating 100 avocados in a day, you’re eating too much fat. Same applies for anything else. Portion control is key.

    12. How much do I need to warm up before a workout?

    Short answer: Five to 10 minutes or so. Just enough to loosen up. Make sure to move dynamically and save the static stretching for the end of your workouts.

    13. What is the best way to cure sore muscles?

    Short answer: Good nutrition, hydration, and gentle movement is the best course of action, but there are some other things that could help a little.

    14. What should I order at restaurants?

    Short answer: Watch out for dressings, sauces, glazes, oils, etc. Chances are the carbohydrate portions will be too much as well.

    15. When is the best time to workout, morning or night?

    Short answer: Whenever works for your schedule to be consistent.

    16. What kind of strength training should I do if I run a lot?

    Short answer: Definitely a couple days per week to keep your muscles strong to avoid injury. It may take some guessing and testing to find the right balance for you.

    17. How do I stop food cravings?

    Short answer: Eat small amounts throughout the day.

    18. Why do you do barefoot workouts?

    Short answer: Because I like the primal feel to it.

    19. Can I do strength training and cardio in the same workout?

    Short answer: Yes, but you’ll need to find the right balance as it can be counterproductive or cause you to overtrain.

    20. Why are there different sets, reps, and rest in a workout plan?

    Short answer: Depends if you’re focusing on strength, power, endurance, hypertrophy.

    21. Do I need to work out to failure to see results?

    Short answer: Depends. Constantly training to failure can be overtaxing and hurt recovery, but not training to failure could mean you’re not pushing or challenging yourself enough to see gains.

    Looking to put all your new-found knowledge into action? Commit to one of our 35+ free workout plans for different goals and ability levels.

  • FAQ: How do I break through a workout plateau?

    FAQ: How do I break through a workout plateau?

    If you’ve been working out consistently and suddenly hit a wall where you’re no longer seeing progress, you might be experiencing a workout plateau. The question is, “How do I break through a workout plateau?” The short answer is to change your routine, add variety, increase intensity, or take a deload week to allow your body to recover.

    Related: 35+ free workouts for different goals and ability levels

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    Strategies to Break Through a Workout Plateau

    1. Change Your Routine

    If you’ve been following the same workout routine for a while, it might be time to switch things up. Your body adapts to the demands you place on it, and as you become more efficient at your current routine, progress may slow down. Changing your routine can help stimulate new muscle growth and prevent stagnation. However, it’s crucial not to change your routine too frequently, as it might hinder progress. We recommend programming in blocks of 4 weeks, 6 weeks, 8 weeks, or 12 weeks. So, let’s dive into the strategies to overcome a workout plateau and keep moving forward.

    2. Add Variety

    Adding variety to your workouts can help challenge your muscles in new ways and promote continued progress. You can try incorporating different exercises, altering rep ranges, or adjusting rest periods. Remember, it’s essential to give a plan time to work, so consider making changes within the context of a 4, 6, 8, or 12-week programming block.

    3. Increase Intensity

    Sometimes, breaking through a plateau means pushing yourself harder. Gradually increasing the intensity of your workouts can help you continue making progress. This could involve adding more weight, doing more reps, or even experimenting with advanced training techniques like supersets or drop sets.

    4. Take a Deload Week

    If you’ve been pushing yourself hard for an extended period, it might be time to give your body a break. A deload week involves reducing the volume and intensity of your workouts for a short period to allow your body to recover and recharge. This can help prevent overtraining and set the stage for renewed progress.

    5. Evaluate Your Nutrition and Recovery

    If you’re not fueling your body with the right nutrients or giving it the rest it needs, you might struggle to make progress. Make sure you’re consuming a well-balanced diet and getting adequate sleep to support muscle growth and recovery.

    Related: 6 steps for starting a new diet that works for you

    6. Set New Goals

    Sometimes, a workout plateau is more mental than physical. Reevaluate your fitness goals and set new, challenging objectives to reignite your motivation and drive to push through the plateau.

    Related: How to work out for your individual goals

    The Bottom Line

    Hitting a workout plateau can be frustrating, but it’s not the end of the road. By changing your routine, adding variety, increasing intensity, or taking a deload week, you can overcome stagnation and keep progressing. Remember to give your plan time to work and follow a structured programming block. Keep pushing forward, and you’ll soon break through that plateau and reach new heights in your fitness journey. We’re all in this together, so let’s keep smashing those goals!

  • FAQ: Am I Overtraining? How to Identify the Warning Signs

    FAQ: Am I Overtraining? How to Identify the Warning Signs

    One question that consistently pops up is, “How do I know if I’m overtraining?” Overtraining is a serious concern, especially for those who are passionate about staying active and healthy. While I feel most people are under-training, it’s important to understand the signs of overtraining to prevent injury and maintain peak performance.

    So, let’s dive into the key indicators of overtraining and how to keep yourself in check.

    Related: 35+ free workout plans for different goals and ability levels

    Don’t forget to follow us on social media: Instagram, Facebook, and Twitter

    Am I Overtraining? The Red Flags

    1. Persistent Fatigue

    One of the most telling signs of overtraining is constant, unrelenting fatigue. This isn’t just the regular tiredness you might feel after a tough workout, but an ongoing sense of exhaustion that doesn’t seem to go away, even with adequate rest.

    Related: The perfect day for brain and body performance

    2. Decreased Performance

    If you’ve been pushing yourself harder than ever in the gym, but your progress has plateaued or even regressed, this could be a sign of overtraining. When your body isn’t getting enough recovery time, it can’t perform at its best, and your performance will suffer.

    3. Increased Injuries

    Pushing past your body’s limits can result in an increased risk of injuries. Overuse injuries, like tendonitis and stress fractures, are common in those who overtrain. Listen to your body and give it the rest it needs to avoid these setbacks.

    4. Sleep Disturbances

    Overtraining can lead to disruptions in your sleep patterns. You might find it difficult to fall asleep or stay asleep, even though you feel exhausted. Sleep is crucial for recovery, so pay attention to any changes in your sleep quality.

    Related: 10 proven ways to achieve quality sleep at night

    5. Mood Changes

    Lastly, overtraining can impact your mental health, leading to mood swings, irritability, and even depression. Exercise is known to boost mood, but when taken to the extreme, it can have the opposite effect. Keep an eye on your emotional well-being and take it as a sign to dial back your training if needed.

    Finding Balance: Staying Motivated and Consistent

    As a fitness enthusiast, I love challenging workouts and pushing my limits. But, it’s crucial to recognize that balance is key. To stay motivated and defy the stereotypes of what a 30-something, 40-something, or 50-something should look and perform like, you must be consistent without overdoing it.

    Your success in fitness is guaranteed if you work out consistently and maintain a healthy diet. But remember, it’s also essential to allow your body time to rest and recover. Embrace the support of the fitness community and stay true to your goals, but always prioritize your well-being.

    Knowing when you’re overtraining is essential for sustained success in your fitness journey. Be mindful of the warning signs, like persistent fatigue, decreased performance, increased injuries, sleep disturbances, and mood changes. Stay consistent, stay positive, and keep showing up, but never forget to listen to your body and give it the rest it needs.

    Good luck in your journey, and remember, I’m rooting for you. The entire HFP community is rooting for you. Find your balance, stay motivated, and make things happen.

  • FAQ: How do you stay motivated?

    FAQ: How do you stay motivated?

    I know that getting fit and staying fit is going to help me do the things I love for as long as possible. That’s how I stay motivated.

    For me, that’s riding waves, swimming, hiking… anything active. The better I take care of myself, the more longevity I’ll have. That’s my #1 motivation.

    Another motivation for me, which is simply another way to look at my primary motivation, is to defy what people think a 30-something or 40-something or 50-something, should look and perform like. I want to defy all of that. And the only way to do it is keep going for it. Stay consistent. Stay positive. Keep showing up.

    Luckily for me I enjoy a good workout. I enjoy the uncomfortable feeling of a heavy lift, super long run, or grueling interval. It wasn’t always that way, but I trained myself to get there. The more disciplined I was with training when I first got started, the easier it became, and the more motivated I got to continue. Sort of like how I trained myself not to crave certain foods. I stopped eating unhelpful foods, and eventually I didn’t want them anymore. (See also: How to become an intuitive eater)

    Stay Motivated: Your Success Is Guaranteed

    I know that training, eating right, and being consistent will lead to success. Guaranteed. There are very few, if any, guarantees in life. But if you truly commit to fitness, you’ll be successful. No doubt. If you work out consistently, you will get fitter. Guaranteed. If you eat better, you will manage your weight and improve yourself, guaranteed.

    You don’t need skill or talent to get fit.

    If you go to your job everyday and work hard, while that’s definitely the way to approach it, and it should work for you, it won’t necessarily be a guarantee for success. That’s just the hard truth. With fitness and exercise, you just need to put in the work, nothing else.

    For as complicated as people want to make fitness, it’s really not that complicated at all. As long as you have a plan, and the motivation to be consistent, then you will succeed. Climbing the corporate ladder is 10x more complicated. Starting a business is 10x more complicated.

    Stay Motivated: Have a Support System

    Another form of motivation that I think is very important to mention, is the HFP community. I’ve been at this for a very long time. It’s my duty to continue to do my best for readers, viewers, followers, friends, whatever you want to call it. I created HFP to help people and am seeing that through, the best I can. Even when it’s tough. And trust me, it’s been tough at times. There’s been great times, but there’s been a lot of challenges and struggles. Any time I see a workout that’s saved, or a thoughtful comment shared on one of our channels, it fuels my fire. And I’m appreciative of that.

    You Have Time — Start Now

    If you’re at a crossroads of sorts, always remember, it’s never too late to change. It’s never too late to start. Find what motivates you and constantly remind yourself every day: If I follow my plan and I’m consistent, I will succeed. Without motivation, you’re toast. And don’t look to other people for motivation—while it might work in the short term, long term motivation needs to come from within.

    Good luck. I know my motivations. Find yours. Make things happen. I’m rooting for you. We (HFP) is rooting for you.

    How to Get Started

    If you’re a true beginner, your first day working out or first day in the gym can be overwhelming. Check out these four steps to getting started.

    You’ll definitely need a workout plan or program. Check out one of our 30+ free workout plans.

    Making a comeback after some time off? Check out these tips for getting back at it.

  • FAQ: I haven’t worked out in years! How do I get strong and lean?

    FAQ: I haven’t worked out in years! How do I get strong and lean?

    There are a lot of factors that go into the answer to that: how fit you are at the moment, how fit you were in the past, how well-versed in different exercises you are, and what types of injuries do (or don’t) you have.

    Let’s say you’re very beginner. Like, very, very beginner, and you frequently have body aches in your low back, knees, and/or neck.

    First, go to your doctor to get all the injures checked out to make sure there is nothing structurally wrong and you’re cleared to exercise. If you’ve gotten the go-ahead from the doc, then chances are, a lot of your aches and pains could be because you’ve gotten poor mobility, stability, and core strength. Things like inactivity, sitting at a desk all day, etc. all lead to muscular imbalances and tightness.

    While there are specific exercises you can do to target those achy areas (which you can see here), the larger issue goes back to mobility, stability, and core strength. That said, you’ll want to check out our new 4-week Very Beginner workout plan to getting your body back.

    In this plan, you’ll start from the ground floor and build up.

    If you don’t quite think you’re at the very beginner level and know your way around the gym, then you should jump ahead and start with the Foundation plan or the Introduction plan. If you’re in the intermediate camp, and have worked out regularly in the past, then check out our Reconstruction plan or Redemption plan. (Or, pick something from our full list of 30+ free workout plans)

    RELATED FAQs:
    How long does it take to see results from a workout plan?
    Is cardio the best way to lose weight?

  • FAQ: How much do I need to warm up before a workout?

    FAQ: How much do I need to warm up before a workout?

    The best analogy to the warm up is to think of your muscles and tendons as a rubber band. A cold rubber band wouldn’t be as pliable as a warm rubber band—it would probably break more easily if it was stretched too far. So warming up pre-workout is necessary to prevent injury and help you tap into your full range of motion in each exercise (which will actually help you be way more effective in said exercises). 

    But! It’s quite possible to warm up too much. A lot of what happens in the fitness industry is that a topic gets brought up and it gets beaten to death. How many times have you seen videos with dozens of warm-up exercises? When are you actually going to work out, right? 

    Here’s our take: You know what it feels like to work out when you didn’t warm up enough, right? (If not, we’ll fill you in: You’ll feel stiff and probably a little slow-moving. You won’t be able to get your full depth in a squat or gracefully execute an overhead press.) The key is to warm up until you feel good. Once you feel good, make it happen.

    If you need more of a concrete answer, here you go:

    If you’re training for aesthetic purposes, a few reps at incredibly sub-maximal effort of the exercise you’re going to be doing should be sufficient. For example: Say you’re going to do an upper-body or chest and shoulders workout. A set or two of slow push-ups, some shoulder circles, and some band pull-aparts should do the trick.

    If you’re really going to be tossing some heavy weight, you could do a set of 2 or 3 reps with moderate weight. For lower-body stuff like a squat, deadlift, or leg days, you could do hip flexor stretch, hip swings, bodyweight squats, lateral lunges, and planks to wake your core muscles up. Follow that up with a set or two of sub maximal squats or deads, of say 5 reps at 50% max.

    If you plan on doing a lot of explosive sports performance stuff, you’ll want to do what’s listed above, but with a bit more of the dynamic movements like a few lateral hops or jump squats. Do these all at a slow controlled pace to prep your nervous system along with warming everything up. For more, check out this post on warming up.

    And since there’s not “right” way to do it, you may want to try:

    This post-run cool down could work as a warm-up

    This athletic warm-up is another good approach too

    Other FAQs you may like:

    How long does it take to see results from a workout plan?

    How do I get back into working out after taking time off?

    Need a complete workout plan? Try one of our 30 free programs here. Or, you could download one of our premium PDFs here.

    Want something completely customized? Check out DigitalFitnessAdvisor.com.

  • FAQ: How do I get back into working out after taking some time off?

    FAQ: How do I get back into working out after taking some time off?

    Get back in there and start getting after it again. It’s that simple. 

    If you’ve missed a couple of workouts, don’t stress it—move forward and pick up where you left off.

    If you’ve taken a couple weeks off

    Reduce the volume (or the total amount of exercise you do), the intensity, and the amount of resistance you use. For example, if you’d typically do 7-10 exercises for 3-5 sets each, make it 4-6 exercises for 2-3 sets each, and drop the weight by about 10%.

    If you haven’t seen the gym in several weeks

    Restart in an even further reduced capacity. For example, if you typically would follow an elaborate plan mixed with strength splits, power workouts, HIIT training, etc., etc., then you might need to make things a bit basic for a couple weeks to adapt. Something like three full-body workouts, every other day, while working at about 60% of you max capacity. You can progressively add more and more of everything with each week until you get back to where you were.

    If you’ve really fallen off the wagon

    Months away means steering clear of very difficult, complex exercises and high-intensity workouts. Just because you were able to do everything in the book before, doesn’t mean you can just jump right into it again. The idea of “use it or lose it” is real. If it’s been a while, focus on mobility, flexibility, and strengthening your core. Then, you can get back to the tougher stuff. Strengthen your core with any of these 25 workouts. Ease back in with these low intensity workouts. 

    Related FAQs:

    How long does it take to see results from a workout plan?
    I like to think I eat healthy, but why can’t I lose weight?

    Programming suggestions:

    The Recession Workout plan
    The Introduction Workout plan
    The Foundation Workout plan

     

  • FAQ: When is the best time to work out—morning or night?

    FAQ: When is the best time to work out—morning or night?

    Research goes back and forth, but at the end of the day, whatever works for you is the way to go. Don’t stress the minutia. Get in the gym or get outside and train, whenever you can. 

    When your work, relationships, and life outside of fitness say you can train is the best (and realistic) time to get it in.

    Need a plan to get started? Or want something new? Try one of our 30+ free ones.  

    Other FAQs you might like:
    How long does it take to see results from a workout plan?
    Is cardio the best way to lose weight?
    Is bodyweight exercise enough to get fit?

    Find out how to balance fitness with life, check out DigitalFitnessAdvisor.com, our new exclusive programming service.

     

  • FAQ: How long does it take to see results from a workout plan?

    FAQ: How long does it take to see results from a workout plan?

    Generally speaking, when working with DigitaFitnessAdvisor.com clients, most beginners experience small progressive increases in strength and endurance in as little as the first few weeks. Some improvements to posture are noticeable as well. After that, strength and endurance continues to improve for a few more weeks before hitting a potential plateau. (Not always, but potential). At this point, about 4-6 weeks out, as long as the diet is lined up well with the needs of the body; strength, endurance, and postural changes should be get a bit more noticeable. As for the very noticeable body composition changes (muscle vs. fat): that’s usually around week 8,10,12. However, it is very possible to see significant changes in body composition in is as little as 3 – 4 weeks, but those are usually in either highly-controlled/restrictive environments or with previously fit people. (Or with use of illegal substances)

    As a general rule of thumb, here at HFP, and with DFA clients, we like programming with several phases lasting 4,6, and 8 weeks, but that’s not a hard rule. Sometimes there are shorter phases and other times there are longer phases.

    Try these: 30 FREE workout plans for different goals and ability levels or our 12-week Size, Strength, and Shred program

    Read also: The purpose of training in phases

    Check out our training and nutrition documentation for Australian actor Ben O’Toole’s body transformation.

    For your very own customized workout plan, check out DigitalFitnessAdvisor.com