Your 5 Top Workout Questions Answered by Personal Trainer Erin
I don’t know about you, but after indulging this weekend, I am feeling the need to recenter and detox!! Did my husband and I really need to make 2 different cheese dips for the Superbowl? Nope, definitely not! But since I’m all about balance, I enjoyed the heck out of them and now I’m going to eat some nourishing food today. Could not be more perfect timing to interview Erin Kelly, Certified Health Coach & Exercise Physiologist to find out her answers to the top 5 questions she gets asked the most in the gym.
1. How long should I spend on a workout?
As much time as you have! If you see on instagram those fitness models that are doing two-a-days or spending 2 hours in the gym have no fear, it’s 100% unnecessary. Maximize your time, have a plan, get in, and get out! Especially if you are a beginner to exercise, 30 minutes should suffice. If you have some more time 45 minutes – 1 hour is a good rule of thumb.
2. How many days should I be exercising?
You should be exercising moderately for at least 30-60 minutes 5 days per week! If you are doing or enjoy doing more intense activity then you can limit it to 20-60 minutes 3 days per week…supplement these recommendations with a healthy diet and you won’t feel like you need to be working out every day for 2 hours a day 🙂
3. Should I be eating a ketogenic/low carb/paleo diet?
NO. You should be eating a well balanced diet full of vegetables, fruits, 100% whole wheat grains, protein, and a little bit of fats from foods like almonds, avocados, cheese (YES CHEESE), etc. The only reason for not eating grains or complex carbs, like 100% whole wheat bread, rice, quinoa, oatmeal, etc. is if you are subscribed a gluten free diet by your doctor! Three things complex carbohydrates do for us: A. They are our main source of energy which in turn helps us stay focused during the day, helps us get through a tough workout, etc. B. We need carbohydrates to help supplement muscle rebuild after a taxing workout not just protein C. You can only burn fat if you have carbohydrates in your system! Think of carbohydrates as your fire…if you no longer have a fire you can’t burn anything.
4. Okay Erin, so I’m eating healthy and I’m going to the gym, but I just have no idea what I should be doing.
Do what you love to do! Try your gyms group exercise classes out and figure out what you love best. Not a group exercise fan or don’t have group exercise at your gym? I recommend doing at least 20-30 minutes of interval style cardio and 30-45 minutes of weight lifting if you are going to do a workout on your own. I highly recommend finding activities that you love to participate in because then you will actually look forward to working out so don’t be afraid to try it all! But you should be participating in weight lifting at least 2x/week and cardio 3-5x/week as a rule of thumb.
5. I don’t know what I’m doing in the weight room! HELP!
No worries, I offer 12 week online programs that are designed to help you feel confident in the weight room! You have the options to either pay $50/month or you can pay it up front for $150. You not only get workouts tailored to you but you get nutrition planning AND accountability! Feel free to e-mail me at firstname.lastname@example.org for more questions regarding the programs.
Erin has her B.S. in Exercise Science, ACE Certified Health Coach, ACSM Exercise Physiologist. Follow her on Instagram @bellsnkells.