Frequently asked questions

Reviax Training FAQ

 

We know that you are likely overwhelmed with all the information and new habits you are developing in your life with your new training program at Reviax Training. To help answer as many questions as possible, we have created this handy FAQ sheet that answers the most common questions we get from new clients. 

 

If you have other questions, NEVER hesitate to ask! The power of knowledge is critical to your success. In fact, we hope that you don’t just blindly follow our plan; we want you to know why you are doing things and how they work. 

 

Embarking on a journey toward better health and fitness can often feel like navigating through a maze of advice and information. From diet plans that promise quick results to the latest fitness trends that sweep through social media, it's easy to feel overwhelmed and uncertain about where to start. The key to success, however, lies in understanding the foundational principles that govern effective weight loss, muscle gain, and overall wellness. This blog post aims to demystify some of the most common questions surrounding a healthy lifestyle, providing clear, evidence-based answers that can guide you toward achieving your health and fitness goals. Whether you're wondering about the optimal frequency of your workouts, the role of diet versus exercise in weight loss, or how to stay motivated through the ups and downs, we've got you covered. So, let's dive in and explore these ten essential questions that pave the path to a healthier, happier you.

 

 

How often should I exercise to see results?

How long should I wait between workouts?

Typically, you should have 48 hours between training sessions at Reviax Training. However, life sometimes throws us a curveball, and we have to perform training on back to back days. If you are just getting back to working out, then we recommend 2–3 days of strength training each week. This would typically be scheduled on Monday/Wednesday/Friday or Tuesday/Thursday/Saturday. However, you can do back to back days of training as long as you don’t do more than two consecutive days. So, if you have to do Monday/Tuesday/Thursday for your workouts, that is acceptable.

 

You can still be active on your “off” days from the gym by taking a 20–30 minute walk or doing something that you enjoy and you consider active. Golf, Ultimate Frisbee, playing with your kids, roller skating, hiking, pickup basketball, etc., are all good ways to stay active on “off” days. 

 

As you get further into your training experience, you may find that you are able to recover faster and increase the number of days you are training to 4–5 per week. As long as you are working with a coach to manage your training schedule and recovery, this is perfectly acceptable. However, there will be times where you should “deload” or take a period of time to lower your number of training days to 2–3 for a week or two to allow your body to recover. 

 

Ideally, an advanced trainee will do 2–3 strength workouts and 2–3 metabolic workouts each week for optimal results. This balance allows for recovery while still providing you with enough stress to get the results you want. 

 

Can I lose weight by dieting alone without exercise?

Yes, it's possible to lose weight by dieting alone without exercise by creating a calorie deficit—consuming fewer calories than your body burns in a day. However, combining diet with exercise offers multiple benefits that diet alone cannot match.

Benefits of Including Exercise with Dieting:

Increased Calorie Burn: Exercise helps burn more calories, which can make it easier to maintain a calorie deficit and lose weight more efficiently.

Preservation of Muscle Mass: While dieting can lead to muscle loss along with fat loss, incorporating exercise, especially strength training, helps preserve and even build muscle mass. Muscle is metabolically active and helps maintain a higher metabolic rate.

Improved Overall Health: Exercise has benefits beyond weight loss, including improved cardiovascular health, better blood sugar control, enhanced mood, and increased energy levels. 

Enhanced Metabolic Rate: Regular physical activity boosts your metabolism, meaning you'll burn more calories even when at rest.

Better Psychological Well-being: Exercise has been shown to reduce symptoms of depression and anxiety and generally improve psychological well-being, which can be beneficial during the often challenging process of dieting.

Strategies for Effective Weight Loss:

• A Balanced Diet: Focus on a nutritious, balanced diet that provides sufficient nutrients and is lower in calories. Include plenty of vegetables, fruits, lean proteins, and whole grains.
• Sustainable Caloric Deficit: Create a caloric deficit that is sustainable. Extreme caloric restriction can be counterproductive, leading to intense hunger, loss of muscle mass, and a decrease in metabolic rate.
• Consistent Physical Activity: Incorporate a mix of cardiovascular exercises, strength training, and flexibility workouts to enhance overall fitness and support weight loss.

While diet plays a crucial role in weight management, exercise contributes to a more robust, effective, and sustainable weight management strategy. Combining both not only helps in losing weight but also promotes a healthier lifestyle overall.

 

 

What are the best foods to eat for weight loss?

For effective weight loss, choosing the right foods is crucial. The best foods for weight loss are those that are high in nutrients but lower in calories, helping you feel full and satisfied without consuming too many calories. Here’s a breakdown of food categories and examples that can support your weight loss goals:

1. Vegetables: Low in calories and high in fiber, vitamins, and minerals. Focus on leafy greens like spinach, kale, and swiss chard, and non-starchy vegetables like broccoli, bell peppers, and zucchini.

2. Fruits: While slightly higher in natural sugars, fruits are rich in fiber, antioxidants, and water, which can aid in hydration and satiety. Opt for whole fruits like apples, berries, oranges, and pears rather than fruit juices.

3. Lean Proteins: Essential for muscle repair and growth, and very satiating. Include sources like chicken breast, turkey, fish, tofu, and legumes. These foods help maintain muscle mass during weight loss, which is crucial for keeping your metabolic rate high.

4. Whole Grains: Contain more fiber and nutrients than refined grains, which can help improve satiety and manage blood sugar levels. Choose whole grains like quinoa, brown rice, whole wheat, and oats.

5. Healthy Fats: Though high in calories, healthy fats are essential for brain health and can keep you full longer. Include sources like avocados, nuts, seeds, and olive oil in moderation.

6. Dairy or Dairy Alternatives: Provide good sources of calcium and protein. Choose low-fat or fat-free options if you’re watching calorie intake. Greek yogurt, for instance, is an excellent choice for its high protein content.

7. Water and Beverages: Staying hydrated is important for overall health and can help manage hunger levels. Drink plenty of water, herbal teas, and other low-calorie beverages.

Tips for Eating These Foods for Weight Loss:

• Control Portion Sizes: Even healthy foods can lead to weight gain if eaten in excessive amounts.
• Prepare Meals at Home: Cooking at home allows you to control ingredients and portion sizes.
• Be Mindful of Added Sugars and Fats: These can quickly increase the calorie content of meals.
• Increase Meal Frequency: Eating smaller, more frequent meals can help manage hunger and prevent binge eating.

Incorporating a variety of these foods into a balanced diet can help you create a nutrient-rich plan that supports weight loss while also providing the energy and vitamins your body needs to function optimally.

How sore should I expect to be? 

 

Being sore is a part of the process, especially if you are just getting back into a workout routine. However, you shouldn’t be so sore that you can’t function or that it is painful to move. It is common for your first week or two to be a bit challenging. Sitting down and getting up, especially from the toilet, can be a challenge, and you will notice that you are sore. 

 

Soreness is our body’s way of letting us know that we did some damage to our muscles. This damage is necessary for the muscles to rebuild and become stronger. After a week or two, the soreness will subside. 

If you are extremely sore or too sore to function, you need to address this with your coach so that we can adjust the program. 

 

The best possible thing that you can do for soreness is to be active. Foam roll over the sore areas for 30–45 seconds at a time a few times per day, drinks plenty of water, and goes for a 30-minute walk to loosen up and increase blood flow. The activity will bring blood and valuable nutrients to the muscles to help them recover. 

 

Whatever you do, ABSOLUTELY DO NOT skip your next workout. We can always adjust the program for you, but skipping the workout will not help you reach your goals. As your body adapts to the training, you will become less sore over time. We also want to start reinforcing the habit of getting to the gym. Skipping your second or third workout makes it too easy to stop coming altogether. 

 

 

How important is sleep for health and weight loss?

Sleep plays a critical role in both overall health and weight loss. Here’s how:

Regulates Appetite: Sleep affects the hormones that control your appetite. With insufficient sleep, your body produces more ghrelin, the hormone that signals hunger, and less leptin, the hormone that tells your brain you are full. This imbalance can lead to increased hunger and cravings, particularly for unhealthy, high-calorie foods. 

Enhances Metabolism: Adequate sleep helps maintain a healthy metabolism. Poor sleep can lead to insulin resistance, which can increase the risk of type 2 diabetes and make it harder to lose weight. 

Promotes Physical Recovery: During sleep, your body repairs itself. This includes recovery from physical activities, such as exercise. Growth hormones, which are crucial for muscle repair and growth, are primarily released during deep sleep. 

Boosts Energy and Performance: Good sleep is essential for maintaining high energy levels that encourage physical activity. Lack of sleep can leave you too tired to exercise and negatively impact your physical performance, which is vital for burning calories and weight management. 

Supports Mental Health: Sleep significantly affects your mood and mental clarity. Insufficient sleep can increase stress and affect your mood, making it harder to stick to a healthy diet and exercise routine.

Aiming for 7-9 hours of quality sleep per night can help ensure these processes work effectively, supporting your efforts to maintain or lose weight and enhance your overall health.

 

What are the best ways to stay motivated to live a healthy lifestyle?

Staying motivated to live a healthy lifestyle is crucial to achieving long-term health goals. Here are some effective strategies to maintain motivation:

Set Realistic Goals: Begin with clear, achievable goals that are specific and time-bound. Setting overly ambitious goals can lead to disappointment and demotivation. Break your main goal into smaller, manageable milestones.

Track Your Progress: Keep a journal or use an app to monitor your progress. This can include tracking workouts, dietary habits, weight, and other relevant health metrics. Seeing your progress can be a powerful motivator.

Celebrate Small Wins: Acknowledge and celebrate your achievements, no matter how small. Whether it’s sticking to your workout routine for a week or choosing a healthy meal over fast food, recognizing these victories can boost your morale.

Find Activities You Enjoy: You’re more likely to stick with a fitness routine if you enjoy it. Experiment with different activities like yoga, cycling, swimming, or dance until you find what you love. Enjoyment reduces the feeling of effort and increases commitment.

Seek Support: Join a community, whether online or in person, that shares your health and fitness goals. Friends and family can also provide encouragement and accountability. A workout buddy or joining a class can make exercising more enjoyable and less of a chore.

Remember Why You Started: Keep your reasons for living a healthy lifestyle in mind. Whether it’s improving overall health, feeling better, looking better, or preparing for an event, reminding yourself of why you started can help you keep pushing forward.

Visualize Your Goals: Visualization is a potent technique. Imagine how you will look and feel when you reach your goals. This mental imagery can help reinforce your daily commitment to your health goals.

By implementing these strategies, you can maintain your motivation and make living a healthy lifestyle a rewarding and sustainable part of your life.

 

How can I balance a healthy lifestyle with a busy schedule?

Balancing a healthy lifestyle with a busy schedule can be challenging, but with the right strategies, it's entirely feasible. Here are some practical tips to help you integrate health and fitness into your daily routine:

Plan and Prepare Your Meals in Advance: Meal prepping is key. Spend some time each week planning your meals and preparing them in advance. This can prevent the temptation to grab fast food when you're rushed. Having healthy meals and snacks on hand will ensure you fuel your body properly throughout the day.

Schedule Workouts Like Appointments: Treat your workout sessions as non-negotiable appointments. Just as you would schedule a meeting or doctor's appointment, block out time on your calendar for exercise. Early morning, lunch breaks, or evenings after work can be good times to commit to being active, depending on your schedule.

Be Efficient with Your Workouts: When time is limited, opt for high-intensity interval training (HIIT) or circuit training, which can provide a significant fitness benefit in a short period. These types of workouts can be done in about 20-30 minutes and often do not require any equipment.

Incorporate Physical Activity into Your Daily Routine: Look for small opportunities to be more active throughout the day. This could include taking the stairs instead of the elevator, walking or biking to work, or even doing stretches or simple exercises like squats or sit-ups during short breaks at work.

Stay Hydrated and Eat Smart: Keep a water bottle with you to ensure you stay hydrated throughout the day. Snack on fruits, nuts, or other healthy options instead of processed snacks. Staying hydrated and eating nutritious foods can help maintain your energy levels and prevent overeating during meals.

Prioritize Sleep: Ensuring you get enough rest is crucial. Sleep affects your energy levels, appetite, and overall health. Aim for 7-9 hours of quality sleep per night to support your busy lifestyle and health goals.

Use Technology to Your Advantage: Utilize apps and devices that track your food intake, physical activity, and even your sleep patterns. These tools can help you stay on track and provide insights into areas where you might need to make adjustments.

By integrating these strategies into your daily life, you can maintain a healthy lifestyle without sacrificing your other commitments. Remember, the key is consistency and making health a priority, even during busy times.

 

Is it necessary to cut out all sweets and treats to live a healthy life?

Is fat bad for me? Will eating fat make me fat? 

 

That sounds logical, right? Since it has more calories than carbs and protein, shouldn’t it make you fatter if you eat more fat?

 

Not in our nutrition plan! Not in any healthy nutrition plan, really. Eating fat does not cause the body to store excess fat. In fact, just the opposite, you need to eat fats for your body to burn your excess body fat and to maintain a healthy body/optimize performance. Fat is actually stored on our bodies more easily from starches and carbs than it is from fats. 

 

Now that we have removed grains and other starches from your nutrition plan and taken out processed foods, you need to replace those empty calories with healthy fats. 

 

Good fats include coconut oil, coconut butter, almond butter, cashew butter, extra virgin olive oil, animal fats, clarified butter/ghee or pastured grass-fed butter, avocados, and nuts (excluding peanuts). Eating some of these will help keep you healthy and optimize your fat burning. 

 

 Can I still eat out and maintain a healthy lifestyle?

Absolutely, you can enjoy eating out and still maintain a healthy lifestyle! Here are some tips to help you make healthier choices when dining at restaurants:

Choose Healthier Cooking Methods: Opt for foods that are grilled, baked, steamed, or roasted rather than fried or breaded.

Watch Portion Sizes: Restaurant portions can be quite large. Consider asking for a half portion, sharing a dish, or packing part of your meal to take home for later.

Select Healthier Sides: Instead of fries or chips, ask for a side salad, steamed vegetables, or fruit.

Be Mindful of Sauces and Dressings: These can add a lot of extra calories and fat. Ask for sauces and dressings on the side so you can control the amount you use.

Focus on Balance: Try to include a balance of protein, vegetables, and whole grains in your meal. For example, a grilled chicken breast with steamed vegetables and a side of quinoa is a balanced choice.

Skip Sugary Beverages: Opt for water, unsweetened iced tea, or sparkling water instead of soda or sweetened drinks.

Limit Alcohol Consumption: Alcoholic drinks can add a lot of extra calories. If you do choose to drink, opt for a glass of wine, light beer, or a simple cocktail made without high-calorie mixers.

Enjoy Dessert Wisely: If you’re craving something sweet, try sharing a dessert with the table or choosing a lighter option like fruit or sorbet.

By making conscious choices and planning ahead, you can enjoy eating out without compromising your health goals. It’s all about finding a balance that works for you.

 

How do I know if I’m making progress in my fitness journey?

Monitoring your progress in your fitness journey is crucial for staying motivated and ensuring you're on the right track. Here are some practical ways to determine if you're making progress:

1. Strength Gains: If you're lifting heavier weights or completing more repetitions of an exercise than before, it's a clear sign of increased muscle strength.

2. Improved Endurance: Enhancements in your ability to perform cardiovascular activities like running, cycling, or swimming for longer periods, or at a higher intensity, indicate better endurance.

3. Clothing Fit: Changes in how your clothes fit can be an excellent indicator of physical changes. You might notice that your garments feel looser (or tighter in the right places, such as increased muscle in the shoulders or legs).

4. Increased Energy Levels: If you find yourself with more energy throughout the day, especially during times when you used to feel tired, this can be a sign of improved fitness.

5. Overall Well-being: Improvements in mood, sleep quality, and reduced stress levels are all positive signs that your fitness routine is benefiting your overall health.

6. Physical Measurements: Taking regular measurements of your body (waist, hips, chest, etc.) can show changes that aren't always visible on the scale.

7. Fitness Testing: Periodic fitness tests, such as timed runs or the number of push-ups you can do in a minute, can provide quantitative data on your physical progress.

8. Body Composition: Tools like body fat scales or DEXA scans can provide detailed insights into changes in your muscle mass and body fat percentage.

9. Performance and Recovery: Noticeable improvements in your performance during workouts and a decrease in recovery time after sessions are signs of progress.

It's important to set baseline measurements and check these indicators regularly—say, once a month or every other month—to truly see your progress. Keeping a journal or using a fitness app to track these metrics can also be helpful. Remember, progress can be non-linear and varies widely between individuals, so it's crucial to focus on personal improvements rather than comparing yourself to others.

 

 

What is the best time of day to work out?

 

There is no perfect time to work out. The best time to work out truly depends on your personal schedule, lifestyle, and when you feel most energetic and motivated. Here are some considerations that might help you decide when to fit exercise into your day:

Morning Workouts: For many people, exercising in the morning helps to ensure that they get their workout done before any other daily distractions or responsibilities take over. Morning workouts can also boost your metabolism and energy levels for the day ahead.

Lunchtime Workouts: If mornings are too rushed, a midday workout can be a great way to break up your day, reduce stress, and re-energize for the afternoon. This can be particularly useful if you have gym facilities at or near your workplace or can go for a quick walk or run.

Evening Workouts: For those who are not morning people or have more free time in the evening, working out later can be more practical. Evening workouts can also be a great way to relieve the stress accumulated throughout the day.

Ultimately, consistency is key. Choose a time when you’re most likely to stick with your workout routine consistently. Experiment with different times of the day to see what feels best for your body and fits best into your schedule.

 

How much water should I drink?

 

That's a practical and manageable approach to increasing your water intake! The general guideline you've described helps to personalize hydration based on body weight, which can be more effective than a one-size-fits-all recommendation. Here’s a breakdown to ensure you're drinking enough water throughout the day, especially tailored for someone who weighs 200 lbs and needs about 100 oz of water daily:

1. At Each Meal: Aim to drink 12–16 oz of water with each meal. If you have three meals a day, this will already account for 36-48 oz of water.

2. Between Meals: Try to drink at least 12 oz of water between each meal. Assuming you have three main meals a day, adding water intake between meals can add up to around 36 oz.

3. Pre and Post Workout: Drinking 12 oz of water before and after your workout will add another 24 oz to your daily total.

By following this schedule, you can comfortably meet your hydration needs without feeling overwhelmed. It’s important to adjust the amounts based on your actual body weight, activity level, and environmental conditions. Remember, hydration is crucial for overall health, aiding in digestion, helping to flush out toxins, regulating body temperature, and improving physical performance. Always listen to your body’s signals, such as thirst and changes in urine color, to fine-tune your hydration practices further.

 

 

How much “extra” training/cardio should I do? 

 

When you are beginning your fitness journey, 2–3 days of training will be enough to get you great results. As your body adapts, you may need to increase your frequency to 3–4 days depending on your goals and the rest of your activity. 

 

Training too much can lead to your body being under too much stress, which can cause you to stop making progress. Recovery and rest are just as important as the actual training itself. 

 

If you are eating right and doing everything else we ask of you, then 2–3 days of training is perfect for most people. You are busy and don’t have the time to train 6 days per week for hours at a time.

 

There is also no need for added cardio. You can stay active on your off days and go for a walk, enjoy a jog, or do something else you love to do. Get outside, be with friends and family, and enjoy other healthy activities. 

 

At some point, if your goal is to get really lean, then you may need to add in a sprint interval day to your program. This should be discussed with your coach when you get to this stage.

 

What should I eat before a workout?

 

Your body needs fuel to get the most out of your workouts! Some people handle food before a workout well, and others do not. You will have to find out what works for you and how your body reacts.

 

If you train early in the morning, it would be wise to have a whey protein shake or another form of fast-digesting protein 30 minutes prior to your workout. Something like our Nutritional Supplement of choice would be optimal so that you can get the needed protein and carbs to fuel your workout. If you can’t stomach food early in the morning before your workout, you might be able to tolerate 5g of BCAAs prior to your workout to help maintain your lean muscle mass and recover from your workouts.

 

If you train mid-morning or later in the day, you can have 20–30g of protein before your workout. Your other meals should allow you to be well fed and prepared to handle the training session. 

 

What should I eat after a workout? 

 

Post workout nutrition is critical to your success. This is the time that your body is starving for vital nutrients to help it recover and prepare for your next training session.

 

If you are looking for something in a hurry, Recommended Protein Powder is a great source of protein and carbs to help you recover. 

 

Ideally, you want to take in 20–30 g of protein and depending on your goals a modest amount of carbs. If your goal is fat loss, you would shoot for 25–30 g of carbs after your workout. If your goal is to gain strength or add muscle, shoot for 30–60 g of carbs after your workout. This is very individual, but you will learn over time what your body needs. If you have specific questions, ask a coach.

 

Keeping fats to a minimum and avoiding fruits as your carb source during this period (within 60 minutes after your workout) is important. Fruits don’t provide your body with the right type of carbohydrate to repair your muscles, and fats slow down the digestion process. Both of these things can keep you from accelerating your gains and recovering fully before the next session.

Great carb sources are sweet potatoes, plantains, white rice, or butternut squash. 

 

When should I eat/How many meals should I eat? 

 

There are optimal times to eat—and then there is real life! 

 

Ideally, you should keep your eating schedule consistent. Focus on eating 3 meals a day and one snack. If you have trouble with 3 meals a day, then you may prefer 2 meals and 2 snacks. The goal is to eat enough to keep you performing and feeling well. 

 

On days that you work out, you should consume something 60-90 minutes pre-workout and within 60 minutes of your workout for recovery purposes. 

Do your best not to skip meals when just starting out on your program. Fueling your body with good, healthy foods will go a lot further than trying to restrict your calories by not eating.

 

Are carbs bad? 

 

Carbs are not bad. Carbs help fuel your body for your workouts and provide you with nutrients to help your muscles recover from your workouts. However, not all carbs are created equal. You should avoid added sugars and grains as carb sources. These foods don’t do anything to help your health or performance. 

 

Some people and body types handle carbs better than others. Finding your individual “sweet spot” when it comes to carb intake is important. Most people that want to lose fat need to keep their carb levels to under 150g per day, and probably closer to 50-100g per day. These carbs would also only be consumed on days that you work out or perform strength training. 

 

How do I know if I am training enough? 

 

The question shouldn’t be about quantity but rather about the quality of your training. For most people, 2-3 days per week is enough to reach your goals. Increasing your training volume may not be the answer if you aren’t doing all the other things needed to get the results you want. 

 

Before thinking about adding training days, ask yourself:

• Am I eating according to my plan at least 90% of the time? 
• Am I putting everything I have into each workout I currently do? 
• Am I sleeping and recovering well? 

If you can’t answer yes to all three questions, you don’t need to increase your training to get better results. We need to focus on the other factors first, and then we can help you reach your goals faster. 

 

Most of us live our lives in a state of stress. We are stressed at work, with kids, and at home, and we don’t get proper nutrition or sleep. This all leads to our bodies being overworked and inflamed, which keeps us from getting the results we want and forces our body to hold on to fat. If you want better results, think of what you are doing in the 165 hours you spend outside the gym each week before we add another hour to it!

 

Where can I find more resources on living a healthy life?

The Healthy Life Blog is a great starting point, offering articles, guides, and recipes to support your health journey. Additionally, reputable health websites, certified fitness professionals, registered dietitians, and health-focused books can provide valuable information and inspiration.

 

Remember, living a healthy lifestyle is about balance, consistency, and making choices that support your overall well-being.

 

 

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