Frequently asked questions

The fitness industry is rife with various theories, opinions, and ongoing research, so it can be difficult to keep up and know where to look for reliable information. For those of us keen to learn more about our bodies, continually develop our fitness, and ensure we’re making healthy lifestyle choices, it helps to have a health professional you can quiz or a sturdy stack of resources you can refer to.

The following questions are queries that my clients, friends and family often have in regards to their training. I have answered to the best of my knowledge and with the intent to educate, inspire and encourage you to keep searching. Most of the answers below have been simplified in order to give a general basic understanding, rather than going into specifics. We don’t need to be scientists to train well, exercise safely and see positive physiological change. All you need is a bit of determination, a lot of hard work, and the strength of will to stick to your routine. It’s as easy as that!

I hope you find some useful tips in here that interest you and spur you forward.

Sarah Harrison

Does muscle turn to fat?

My understanding is that muscle does not directly turn to fat. But the process that occurs when someone stops exercising gives the impression that it does.

Maintaining muscle is a task for the body, which uses energy. So as you build muscle, your appetite increases. This is absolutely fine! In fact it is necessary if you want to change your body composition and keep your metabolism speeding along.

The body is a highly tuned machine. Once a person stops exercising, their muscle is no longer active, and it is quickly broken down to be used for energy. If this occurs, and the person’s appetite is still huge, they may continue to eat the same amount as before. This often results in the person losing muscle and putting on body fat at the same time. Hence, why it appears that muscle turns to fat.

How many times a week should I train?

This is unique to the individual and ultimately depends on your goals. So ask yourself the question, and get as specific as you can: What do you want out of your training? Do you want increased upper body size? A smaller waist? Lower blood pressure? Increased flexibility? To learn correct exercise technique? Or simply just to feel better about yourself… The more specific your target, the more likely it is that you will reach it. The key to successful training is to have direction.

If what you want is muscular hypertrophy, then you’ll need to train a minimum of 2 x per week, and a maximum of 4 x per week. Every second day is ideal because it leaves sufficient time for the muscle to recover between sessions. There are many variations on hypertrophy training programmes, so get clear on your training aims then discuss them with your trainer to tailor a programme that suits your needs.

For improved cardiovascular efficiency most exercise prescription texts recommend a minimum of 20–30mins daily. Be sure to go at your own pace; better to be doing something than not at all. Medical practitioners suggest that low intensity exercise such as walking and swimming, can greatly improve heart/lung function. It’s also an excellent idea to monitor your incidental exercise. For example: How often do you walk or ride to work? How much time do you spend in the car each day? How often do you stand up and stretch in the office? How sedentary is your working day?

If you are looking to increase your flexibility, it’s advisable to stretch daily. In order to see progress in tight/ key areas, you’ll need to assess which areas need some work, and then discuss this with your trainer to design a suitable programme. Muscles adapt best when they are warm, so stretching after exercise or after applying heat is preferable.

In order to decrease body fat, the most effective way to train is to combine some strength training with some low intensity cardio throughout the week. Building a little bit of muscle helps speed up the metabolism, which encourages the body to burn our fat stores more efficiently.

Will doing weights make me bulk up? …I don’t want to get big…

Most females start out having reservations about doing weights. As soon as they start seeing some muscle definition and their dress sizes going down, their opinions change dramatically!

As mentioned briefly above, the beauty of building muscle is that it works for you continually, inside and outside of the gym, to burn calories and reduce our fat stores. Muscle is our friend. Rather than spending hours pounding the treadmill, we can do as little as 3–4 sessions per week, for approximately 45mins, and see substantially better results.

So the answer is, no you won’t get big. Muscle weighs close to twice as much as fat, so you may be heavier on the scales at first… but you’ll be slimmer, fit into your clothes better, and look healthier! You won’t believe it til you try it.

I feel tired all the time. How can I boost my energy levels?

Firstly, your health is everything. Without a healthy functioning mind and body, you are unable to make the most of life and be the best you can be. If fatigue and tiredness is slowing you down, you need to look at your diet, your exercise regime, your living conditions, and your working conditions. If this condition has persisted for longer than 2 weeks, make an appointment to see your doctor.

Tiredness can be caused by a variety of things. The most common factors are:

  • Sleep deprivation
  • Iron deficiency
  • Fatigue/ Exhaustion
  • Lack of red meat
  • Stress
  • Blood sugar fluctuation
  • Caffeine withdrawal
  • Sickness

Amazingly, exercise has been shown to boost energy levels and combat tiredness. Of course, the hardest thing to do is exercise when you’re already exhausted! Lucky for us, when we exercise, the body releases endorphins and adrenaline. The outcome is that we are left feeling energised, awake, and invigorated.

If you are exercising in an attempt to increase energy levels, but are still feeling tired and not achieving the best outcomes with your training, review the following questions:

  1. How many hours sleep are you getting a night? Do you have a sleep pattern? Is it regular or irregular?
  2. How many meals do you have a day? Are they regular and frequent? What do they consist of? Are you getting the right amounts of protein, iron, vitamins and minerals to supplement your training?
  3. What are your work hours like? How much recovery time do you have to yourself, to recharge your batteries? Do you take breaks in the middle of the day?
  4. Reflect on how much sugar is in your diet. Do you suffer from energy highs and lows?
  5. Are you run down? Are you showing any symptoms of illness?

Hopefully asking these questions will help you ascertain where the problem lies. If not, give exercise a break for a while, and have a chat with your doctor. If you happen to be sick, exercise will not be beneficial and will place more strain on the immune system, prolonging recovery.

Are carbohydrates bad for me?

Absolutely not! Carbohydrates are a fantastic fuel for keeping energy levels high. Starving the body of carbs is like neglecting to put petrol in your car – it just won’t operate. The amount of carbohydrates needed is determined by the activity level and goals of the individual. Someone that sits at a desk all day and exercises 2 x per week, will have different requirements than that of a person that trains 4 x per week and competes in triathlons on the weekends.

I am not a dietician or nutritionist, and I do not prescribe diets for my clients, but I know enough about food to help us maximise our energy levels in the gym.

I generally encourage clients to consume their high-energy foods (Eg. Carbohydrates, fruits) during the first half of the day, and eat lighter, leafier, greener food towards the end of the day. Ideally, we’d all like to have sustainable energy throughout the day, and be able to wind-down and relax before bedtime. This basic eating structure works perfectly to promote long-lasting alertness during the day, and supplies the body with plenty of vitamins and minerals, also helping rebuild the immune system at night.

To get the most out of your training sessions, have a small portion fruit, a muesli bar, or a juice, 45mins beforehand. A banana is PERFECT.

If you’re interested in discussing your diet further, please chat with your trainer or make an appointment with Dr Julie Tatnell (Dietician) at the Melbourne Sports Medicine Centre.

What is core?

Put simply, core is your internal abdominals. Our abdominals are made up of layer upon layer of muscle, and it can be tough to know when you are effectively training your core, because they are deep muscles and you cannot see them. Core training is different to training your abs (rectus abdominus). Your six-pack muscles are the superficial muscles responsible for spinal flexion (crunching forward), where as your core is responsible for strength and stability in twisting, rotating and day-to-day functional movement.

Core has become hugely popular in the fitness industry over recent years because it is largely responsible for supporting the spinal column, stabilising the pelvis, and holding us in an upright position. By keeping our core strong we can prevent back injury, learn to correct our posture, and build a stable base that will enhance our performance in sport.

What is GI? How can it affect my training?

GI stands for Glycaemic Index. “GI is a numerical way of describing how much the carbohydrates in individual foods affect blood glucose levels (Brand Miller).” In other words, it’s a way of measuring which foods give you energy faster and for how long. In the gym, and when you’re exercising, you can make these foods work for you by eating the right things at the right times. In my experience, eating low GI foods has helped me sustain energy for longer throughout the day. Being aware of the energy content of your food is also a fantastic way to manage weight loss, avoid cravings, and control afternoon energy slumps!

For more information on the Glycaemic Index, go to: www.alfitness.com.au - Artile on low GI foods perfect for weight loss.
Or refer to: The Low GI Diet, 12 Week Action Plan (Hodder, 2006).
Prof. Jennie Brand-Miller, Kaye Foster-Powell, & Joanna McMillan-Price.

Should I exercise when I’m sick?

Preferably not. When you are unwell, your immune system is already under pressure to combat illness. Exercising only places additional stress on the body, which can prolong or exacerbate your condition. The best thing you can do for yourself when you’re sick is take a day off work, eat lots of fresh food, read a good book, and relax! Once you’ve recovered you’ll be more mentally alert and be able to put twice as much into your training!

Why Stretch?

In an ideal world we’d all like to function better. Stretching helps keep muscles loose and maximises your joint range of motion, so that you can move more comfortably with ease.

Muscles are clever things. Their length adapts to suit the range they are most commonly used in. What this means is that, whatever sport you do, or whatever actions you repeatedly do in your work, your muscles will remember and your range of motion will change to reflect these demands.

Stretching is wonderful for encouraging a greater range of movement. It helps us to rid ourselves of unwanted tension, release cramps and tightness associated with our work, and maintain a more relaxed physical form.

To learn more about how to stretch, check the STRETCHES section of our website.

Although every effort has been made to ensure that the contents of this website are accurate, it must not be treated as a substitute for qualified medical advice. Always consult a qualified medical practitioner. Neither Fuse nor its director can be held responsible for any loss or claim arising out of the use, or misuse, of the suggestions made or the failure to take medical advice.