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1.How often should I change my program?

For consistent results, consistently change your program. If you don't change your program, you're guaranteed to eventually reach a plateau. A good recommendation, change your program every 2 - 3 weeks or if your progress has stopped


2.How many sets and reps of each exericse should I be doing?

The American College of Sports Medicine recommends 1 set of 8-12 reps, 2-3x/week for each large muscle group. This recommendation is for the average exerciser wanting to improve muscular strength and endurance. If you have more specific goals, however, speak to a qualified professional to obtain more accurate and personalized instructions


3.How much water should I be drinking?

Everybody should consume at least 8 - 8 ounces glasses of water every day. Recent reports suggest that everyday health concerns such as headaches, fatigue, illnesses, injuries etc. are a result of being in a dehydrated state. Keep in mind, if you're active, 64 ounces a day will not be sufficient. You need to replenish the fluids you lose during your activiy session which could be approximately 1 liter for every hour of exercise!


4.What should I eat before I workout?

The food you eat just before you workout will not provide you with fuel for that activity session, however, it will help prevent low blood sugar levels and keep you from feeling hungry. Good choices are high carbohydrate, low fat foods - they tend to digest easily. Try a Power Bar or bagel. Regardless, it's never a good idea to try something new before an important practice or competition. And be sure to leave enough time for your food to digest after large meals (around 3-4 hours).


5.What should I eat after I workout?

After a workout, your first priority should be replenshing your fluids by drinking water, fruit juice or a sports drink or eating watery fruit. Within 1-4 hours after a workout, you should consume a meal that is high in carbohydrates complimented with a balance of protein and fat. A more scientific approach would be to consume .5 grams of carbohydrates for every pound of body weight within 2 hours of your workout and repeat this 2 hours later.


6.When is the best time to stretch?

Because of the properties of the connective tissue that surrounds muscle, it's best to stretch when your muscles are warm. This means the best time to stretch is at the end of a workout. However, if you need to stretch before you workout, you should do some light activity like walking or cycling (warm-up) for 6-12 minutes before you stretch to ensure your body temperature has risen.


7.How much cardio exercise do I need to do to get fit?

The American College of Sports Medicine recommends 3-5 cardio workouts lasting 20-60 minutes in duration each week. Good cardio-challenging workouts include power walking, jogging, cycling, swimming, fitness classes, stair climbing etc. Keep in mind though, if you can't meet these recommendations, any movement is better than nothing!


8.How often and when should I stretch?

Follow these simple stretching guidelines:

• Each stretching exercise should be maintained by the force within the body, no outside forces should contribute to your stretches.
• Avoid stretching to injured muscles, bones or joints.
• Do not stretch muscles that cause sharp pain or discomfort.
• Your stretches can be done at any time of the day but offer the most benefit directly after weight training when the muscles are warm.
• Correct stretching should feel comfortable with absolutely no pain. Pain should be avoided at all times during stretches.
• There should be no bouncing or excessive movements during your stretching.
• Your stretches should be performed slowly and under control.
• Your stretches should be held constant under mild tension from 15 to 60 seconds.
• Each stretch should be repeated 2- 3 times.
• Perform your stretches between 3 - 5 times per week.
  

9.How long should I warm up for?

Before you begin your weight training program or cardiovascular program, start with a 5 -7 minute warm up. The warm up should consist of a cardiovascular exercise that incorporates all major muscle groups.
You should also warm up before your cardiovascular routine. The warm up should consist of the same exercise you are using for your cardiovascular routine. For example, if you are running, walk first before proceeding to a jog. After your warm up, gradually increase cardiovascular activity to training speed.


10.Should I do my cardio before or after weight training?

Glycogen stores are stores of energy that your body uses during weight training and cardiovascular exercise. Although, during weight training glycogen stores are the only energy source used. Thus, completing your cardiovascular routine before weight training will substantially deplete your energy (glycogen) stores needed to complete a proper weight training program. Also, completing your weight training before your cardiovascular program significantly decreases you glycogen stores. So, when you begin your cardiovascular training your body burns less glycogen and more of your stored fat. In summary, to reach you optimal fat burning stages and to have the proper energy to utilize an exercise program, complete your weight training before you cardiovascular training.


11.What is more effective for fat loss, high intensity or low intensity jogging?

It's true that when you exercise at a lower intensity you will burn an overall higher percentage of fat from fat stores. Although, this research can be deceptive. Research also shows that higher intensity exercise results in greater weight and fat loss. The reason is simple, during higher intensity exercise, not only do you burn more calories, but you burn more absolute fat. So, high, intense exercise is more effective. But remember, the key to success is progress and if low intensity is working for you, stick with it.


12.Is working out seven days a week too much?

One of the biggest misconceptions in the gym is the belief that in order for people to reach their fitness goals that they need to workout six to seven times a week. Remember the body needs anywhere from 48-96 hours to recuperate from exercise. Growth takes place when we rest our bodies after we workout. If we don't allow for enough rest time, our growth will be hampered and possible workout plateaus will occur. Try exercising 3 days a week, and allow at least one day in between workouts for proper rest.


13. What time of day should I exercise?

The best time of day to exercise is normally in the mourning. Most people who are exercising regularly do it in the mourning. If you are already exercising regularly, but not in the mourning, don't fell that you have to change that routine. The best rule is to go with what works best for you. Having said that I still believe the mourning is the best time to exercise for several reasons:

1. Easier to make it a habit. Later in the day you can be distracted by your job or social events that make it harder to make exercise a routine.
2. It helps wake you up and prepares you both physically and mentally for the day.
3. It is good for your body to have the same regular routine of exercise, as well as waking up at the same time each day. Your body likes to have a regular routine to go on.
4. It helps you to feel more relaxed during the day.
5. It gives you more energy to get through the day.
6. In the summer you can avoid exercising during the heat of the day.
   

14.What affects the shape of your body?

Our daily activities, eating habits, and genetics are the three main factors in determining what we look like or what shape are bodies come in. Genetics we cannot do anything about so we should not worry to much about it. The other two we can and should make sure we have sensible eating and exercise habits. Eating habits are important in weight control, but exercise can have a important affect on how we look.
The types of exercise as well as duration of exercise helps to determine how we are going to look. If you want to be thin and toned you have to concentrate on the types of exercise that will help you get there. For example if you look at long distance runners they tend to be thin and toned, while those who spend a lot of time lifting big weights tend to have larger muscles.
I should say here that many long distance runners still spend time lifting weights, but they tend to lift lower weights with more repetitions. Lifting weights is still important in any exercise program and should be done (If your worried about looking like the Incredible hulk, don't worry, you would need to spend about 4-5 hours a day in the gym and then you still may not get that big).
Basically if you want to look a certain way, you need to do certain exercises and eat healthy. I recommend talking to a fitness professional to find out what type of body shape you would like to have, and they will be able to help come up with an exercise program that contains the types of exercises to help you meet your goals.