FAQ – Frequently Asked Questions
Is it hard to stick to a weekly workout routine? How can I restart my exercise habit or keep it?
Don’t Break the Habit
The easiest way to keep things going is simply not to stop. Avoid long breaks in exercising or rebuilding the habit will take some effort. If you have an exercise habit going, don’t drop it at the first sign of trouble.
Create a Ritual
Your workout routine should become so ingrained that it becomes a ritual. This means that the time of day, place or cue automatically starts you towards grabbing your yoga mat. If your workout times are completely random, it will be harder to benefit from the momentum of a ritual.
Exercise is a great way to relieve stress, releasing endorphins which will improve your mood. It always works for me. Next time you feel stressed or tired, try doing an exercise you enjoy. When stress relief is linked to exercise, it is easy to regain the habit even after a leave of absence.
Weight isn’t always the best number to track. Increase in muscle can offset decreases in fat so the scale doesn’t change even if your body has. But fitness improvements are a great way to stay motivated. As Kayla says, take pictures every week to compare and to see results. Recording simple numbers such as the number of push-ups or sit-ups can help you see that the exercise is making you stronger and faster.
Go for Yourself, Not to Impress
Doing the bbg or going to the gym with the only goal of looking great is like starting a business with only the goal to make money. The effort can’t justify the results. But if you do it to push yourself, gain energy and have a good time, then you can keep going even when results are slow.
Fancy equipment or workout gear don’t create a habit for exercise but can be a big motivation. And never forget; a good pair of sneakers can make or break your workout!
Don’t forget; Once you get into a rhythm of regular exercise, it becomes a habit and you just get on with it. Keep it up, fitties!
How can I lose those last few pounds of fat for my abs to look more ripped?
Our bodies cling to those last couple pounds of fat like a baby clutches a bottle. There are many schools of thought on how to best burn stubborn body fat, but my husband and some of our friends have had the best results using empty-stomach cardio. I can honestly say it works.
Researchers at England’s University of Birmingham did a study where they measured the fat-burning effects of eating and not eating prior to exercise. One group engaged in an hour-long cardio session without eating and the other group ate a small meal before their 1-hour cardio workout. Athletes who exercised on an empty stomach burned more fat than those who ate before hitting the treadmill. This extra fat loss occurs because your body doesn’t have any carbohydrates to use for energy, so it’ll tap your fat stores for battery power.
While this information is great, it’s important to remember that doing cardio on an empty stomach does not mean that you should go kill yourself on the track as soon as you get out of bed. Instead, make sure your fasted workout is steady-state cardio at about 60% between 20-and-30 minutes. If it exceeds half an hour, eat a piece of fruit. You won’t have the strength and endurance to do high-intensity work and doing it might do more harm than good because you could end up losing lean muscle mass instead of fat.
If you do decide to try empty-stomach cardio, be mindful of your body. If you feel dizzy, are sweating excessively or feel nauseated, stop training! The “no pain no gain” mindset probably isn’t the best one to have for this type of training. Dry-heaving never helped anyone.
So if you’re struggling to lose the last bit of stubborn fat, I would recommend for the last 4-to-6 weeks of your fat-loss plan:
Try a 10 calorie-per-pound diet.
Do empty stomach cardio for 20-to-30 minutes at a slow pace 4-or-5 times per week. Do this on top of your regular workout regimen.
Do you take any supplements?
Yes, I do. I take BCAA, Glutamine, Creatine, Whey Protein and Casein. I also take Vitamins and Zinc for hair and skin.
What’s your weekly workout structure?
- Mon Legs & Booty, AbsWithNad
- Tue CHEST, SHOULDERS, BIZEPS
- Wed BBG & AbsWithNad
- Thu Legs & Booty
- Fri BBG & AbsWithNad
- Sat Legs & Booty
- Sun BACK NECK TRIZEPS
The AbsWithNad workouts are mostly bodyweight based and take about 40min. The weight lifting exercises are with max. weight and only 8-10 reps. A workout at the gym takes about an hour. The bbg workouts are entirely bodyweight based with high reps, I count it as my cardio. I really love the mix of both totally different trainings.
Do you have more questions?
Let us know and we’ll try to answer asap.