MOST ASKED QUESTIONS  AND THEIR ANSWERS.

     Fitness can be describe as a mental and physical state of the body to function optimally. In modern times, people have realized the importance of it and are constantly looking for ways of improving their state. Reduction in physical activity unlike before has contributed to major chronic illnesses world wide. Its repercussion is evident which has been catalyzed by poor nutrition. Trial and error has been one of the channels used to determine what works and what doesn't. Others have opted for professional guidance to shed some light on their own journey. This article is aimed at addressing some of these questions which are products of social media and from regular conversation with other gym goers. These questions include:

a) What's the best training for weight loss?

There has always been a bone of contention concerning this question. The rule of thumb is, calories in must be less than calories out. This translates to being in a calorie deficit to obtain sustainable fat reduction. Incorporation of strength training to help build and retain muscle mass complements the process. Guys confuse this by executing it in a bodybuilding perspective where they venture in single muscle oriented workouts eg having a day only meant for chest. It might yield some hypertrophic effect but in the wrong phase of the whole journey. Having a workout routine that tweaks multiple muscle groups per session would help save on time and boost the overall results. Steady pace cardio can be used as a way of getting raid of the extra calories.  https://www.researchgate.net/publication/376392421_The_impact_of_both_resistance_and_aerobic_training_on_weight_control_management

b) How can I increase lean muscle mass?

Incorporation of resistance training goes without saying as the greatest mechanism of increasing overall muscle mass. Other mechanisms such as calisthenics and use of resistance bands could aid in this. The biggest limitation for them is the body's adaptability which could make them less effective after a while. Speaking of lean muscle mass, there must be a reduction of the overall fat mass to make them visible. Being in a calorie deficit and prioritization of lean protein should be kept paramount. Progressive overload in the resistance workouts should be a key factor in the process.

c) Do I need to workout everyday to get results?

No, for it could easily jeopardize the whole purpose resulting in a burn out. Having recovery days should be part of the routine. Frequency (how often you train either a particular muscle or repeat a particular movement pattern) is a building block in the overall process. This leads to consistency. There is a big difference between being strategic and just executing. Both have different results in the long run. A three to four day workout routine then being physically active during rest days would be ideal for a regular person. The dynamics might change when it comes to an athlete or a veteran in fitness. More has never been the solution.

d) Why is easier to lose weight at the initial stages but gets harder as you progress?

It's important to note that there is a big difference between weight loss and fat loss. This is based on our perception and approach of them being similar. Weight loss is the easiest and takes a shorter time to shed off than fat loss. Fat loss is slightly complex and entails some science behind it. What makes weight loss easy especially during the initial stages is the reduction in water mass which is excreted inform of urine and sweat. As soon as the process subsides, the weighing scale readings become dormant. Being in a calorie deficit will result in some reduction of the fat mass but the process tends to be slow as compared to water mass reduction.

Another factor that makes it dormant is increase in muscle mass for guys who resistance train. Muscle is denser than fat despite it occupying a large surface area. This explains why someone can look slimmer without a drop in weight.

e) Is it possible to lose weight without tracking your macros?

Despite calorie deficit being the most sustainable way of losing weight, there are other mechanisms we can embrace to achieve this. This can be based on trial and error. It gets to a point where we can tell the aftermath of consuming certain foods and drinks.

For example, there are guys whom from experience know that excessive consumption of alcohol will make them gain weight.

 Others from experience know that excessive eating of roti(chapati) or mandazi could easily spike their weight.

A controlled consumption from being aware of their effects could be the game changer. To complement this, indulging in different sorts of physical activity will help balance the concept of calories in verses calories out.

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