So many of us don’t know what we’re doing in the gym and a number of us are too shy to ask for help when it comes to exercise. But don’t let a little bit of perplexity or embarrassment get in the way of your fitness goals. We’ve teamed up with Windhoek based Fitness and Nutrition Coach and founder of Vii’s Fitness Club, Viina Kandenge to give some answers to the 15 most-asked fitness questions.
- What Is the Best Way to Lose Fat?
Stop trying to find the Capital B (Best) workout to lose fat, instead, find the most convenient movement to start. Once you have momentum, optimize. Just move! Do anything, movement comes first.
2. I have no time to exercise, what can I do?
You can say you don’t have time for exercise now but you might run into live changes where you will be forced to exercise. Try to make time, build a routine and make it a habit. It doesn’t have to be intense but the movement is key.
3. Should I do cardio first or weight training first?
Well, cardio first to warm up, then follow up with weight/resistant training.
4. How long do I need to work out before I start seeing results?
Firstly, all our bodies differ, so don’t compare yourself to another person. Some people see small changes in the first few weeks of working out and some within 2-6 months. If you commit to the long term process, the results will always show.
5. How often do I need to rest?
Two days a week, to allow your muscles to grow.
6. What’s the best way to help sore muscles?
I advise stretching, massages or an ice bath to help with sore muscles. You could also soak in a bath with Epsom salt.
7. Does exercise help mental health?
Most Definitely it does! It’s a great stress reliever, it eases the mind and body. Working out also helps to build confidence which in turn makes us feel good about ourselves.
8. What would you recommend for a quick 20- to 30-minute workout?
Well, a good workout isn’t about how long but about how effective it is.
Easy routine to start with could be:
Lunges 10 counts x 3 reps
Squats 10 counts x 3 reps
Push-ups 10 counts x 3 reps
Crunches 10 counts x 3 reps
Planck 30 seconds x 3reps
9. How can I tone my arms?
Some of my favourite basic workouts for toning your arms include; push-ups, arm circles kettlebell swings and bicep curls.
10.Will weights make women bulky?
Being a woman who lifts heavy, I can tell you that lifting weights won’t necessarily make you bulky or manly. In fact, it aids in losing fat and toning your muscles, this will help shape your entire body. Men and women have different hormones
11. How frequently should I change my workout routine?
I change my workout every day. It’s important to work out all different.
12. Which one gives a better shape to my glutes? Squats or lunges?
In my opinion, squats are one of the best exercises to target the glutes. Lunges are a great move that also works with other muscles i.e. quads and hamstrings.
13. What are the best foods to eat before working out?
Oats are loaded with good nutrients, especially protein. Banana and apples can be good too.
14. Should I eat protein or carbs after my workout?
It’s important to have the right nutrition after your workout. Proteins (lean meat, poultry, eggs etc.) and Glycogens (starchy foods, including fruits and legumes) will help repair and rebuild your muscles.
15. Is there such a thing as too much exercise?
Yes, too much of anything is never a good thing. Don’t overwork your body!
Written by: Atwelukye Mkusa