12 Feb Common questions asked when on a weight loss plan
Common questions asked?
Q1.What should i do if they don’t have a certain piece of equipment in the gym?
You may be following a plan you have seen online or you want to hit a certain muscle, but the gym you go to doesn’t have that particular piece of equipment that you have seen someone else using. Don’t panic there are many different ways to hit the same muscle, I suggest asking a fitness instructor in your gym to give you an alternative.
Q2.What should i do if i have to miss a session because of unavoidable work or family issues?
Try your best to stop this happening by looking at every way possible to save time. Pre plan your day to make time for the gym. But if it’s still an issue, you have two solutions. Either try and train twice on another day, or add on 8 work sets (of that missed muscle group) at the end of one of your other weight sessions.
Q3.Can i drink alcohol and still lose weight?
For the best possible results, no. It defeats the object of starting a fat loss plan in the first place. I love to drink myself sometimes, but when I bite the bullet to initially get lean I simply don’t drink. Once you get lean, having a drink and staying lean is a lot easier.
Q4.Should i eat before or after training
The post – training ‘anabolic window’ is often a very misunderstood subject. You have probably heard that your post training window of recovery is in the first 20-30 minutes and you must consume a shake to get your training gains. In reality your recovery window is much longer and your overall calorie and macro targets are more important than meal timing. I always suggest having a meal with some complex carbohydrate and protein both before and after training to ensure maximum intensity and recovery can be made.
Q5:Can I reduce calories on rest days?
You can reduce calories on a rest day – if you wish. We suggest reducing them by 100-
150 kcal, cutting out a daily snack or reducing the serving size of carbohydrates at one of
Your meals are an easy solution.
Q6: What if I miss a meal?
Either eat the meal later in the day or add these missed calories to another meal and/ or a snack. If you miss the last meal of the day, add an extra 100 kcal to your breakfast.
Q7: Do I need to add more food when I exercise?
When you set your calorie target to your TDEE – total daily energy expenditure then exercise is factored into this number.
No, this has already been accounted for when your calorie intake has been calculated. There is no need to eat more because you have exercised, you will be over consuming calories if you do so.
Q8: How can I make tracking macros easier?
Firstly, invest in a good set of digital scales – this doesn’t mean you have to spend a
fortune. £10 will get you a decent set of scales with a ‘zero’ function. You will be
regularly weighing food when preparing your meals so this will make your life a lot easier
than using cumbersome mechanical scales. Secondly, practice! It will take time but tracking your food intake and macros will soon become second nature if you are willing to put in the effort.
Q9: Is it important to hit my macros exactly at every meal?
Hitting macros targets exactly at each meal or daily is not necessary to achieve great
results. What we suggest as macro targets for each meal is theoretically optimal but there will be virtually no difference in your physique between hitting these exactly every
meal while following the guide and being close to the macros (within 20% at each meal)
if you were to hit your daily calorie total in both. If you want to get as close to your meal macros as possible, we suggest finding a recipe that is close to your suggested
meal macros and adjusting the ingredients so that it fits very closely, or eat a meal that
falls short on a few of the macronutrients and top them up using other protein/fat/carb
Q10: Do i have to hit my daily macros exactly every day?
No, as long as you are within 10% of your total daily calories and within 10% of your daily
macro totals you will get great results. If you fall short of your calories simply top them up with any food you enjoy..
Q11: Do i need to count macros and calories forever?
No. The idea of counting calories and macros is that it builds up a strong understanding of food, its nutritional value and how much you can eat before you gain or lose weight. Eventually you will be able to keep track of food by eye and manage your diet and weight without constantly tracking.
Q12: Should i weigh food before or after cooking?
Always weigh food before cooking, as when you cook food you are usually adding or removing water. Water has no calorific value but can change the weight of a food significantly (when you boil rice for example). If you buy a food pre-cooked, the nutritional information it is supplied with will be accurate for the food – there is no need to try and find an uncooked version to read the nutritional value from this!