You Have Questions I Have Answers

I wanted to lose weight that

I had gained over the past several years. Mike was able to show me a complete breakdown of what I was eating in a day.

He designed programs that were easy to follow and helped me get in shape. I really like the fact that I don’t have to leave my home to exercise.

Wendy Fairweather,

Business Owner,

London, ON

I hired Optimum Performance Fitness to achieve permanent weight loss. Mike is very attentive to issues specifically related to me. Seeing the physical changes in my body is exciting. I believe this has helped to improve my posture and contribute to increased confidence. The thing I like the most is the feeling that the services are tailored specifically to my needs. This is beneficial because of the flexibility of scheduling. The people that would benefit from these services are individuals with demanding schedules who know they will benefit from something other than a one size fits all.

Andrew LaRocque

Controller

London, Canada

I wanted to strengthen my back and eliminate my lower back strain. Mike showed me exercises that didn’t bother my back when I did them. Knowing that someone was going to be checking up with me stopped me from procrastinating. I now find I want to do more. Now I’m working on improving the rest of my posture.

Dan Feeney

London, Canada

If all I want to do is lose body fat, why do I need a strength program?

While cardiovascular activity like walking, running or biking burns a lot of calories, we want to help you maximize fat loss, even when you are sitting on the couch. Your body will burn 35-50 calories a day for every pound of muscle you have. But for every pound of fat you have, your body will only burn 2 calories a day! Furthermore, between the ages of 30 and 70 years, the average person loses 30% to 40% of his/her muscle mass! Muscle loss is the main reason a person's metabolism drops as they age. By developing some muscle, you can significantly boost your metabolism to be a lean, fat burning machine even when you are spending time being a couch potato.

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Why do my muscles sometimes burn when I'm exercising?

The "burn" comes from the build-up of lactic acid, which forms as a by-product of energy production by muscle fibers. As the fibers convert glycogen to ATP, some of the reactions take place without oxygen. In this process, a compound called pyruvate is produced. Some of the pyruvate is absorbed into the muscle cell's mitochondria and converted into useful energy. But during strenuous exercise, the mitochondria can't handle all the pyruvate that's produced. The excess pyruvate becomes lactic acid. As the concentration of lactic acid in the muscle fiber increases, the acidity of the cell changes, causing muscle fatigue and the all-too-familiar "burn." The best way to relieve lactic-acid-induced soreness is to continue to move around, but at a slower pace and without strain or with massage. Both stimulate blood circulation, which cleans out the built-up lactic acid from the muscles.

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Does it matter whether I have any fancy or expensive exercise equipment or not?

No. The achievement of your goals depends on how much activity you do and the intensity of your exercise. I have clients with very nice home gyms and others that have nothing. I go into people's homes with Exertubes, Swiss Balls, medicine balls and utilizing exercises that use your body weight as resistance. I may make equipment recommendations as you achieve greater levels of fitness. These recommendations are based on where you like to exercise, your budget and your exercise preferences. I generally make the recommendation that my clients invest in a heart rate monitor. You do not need to have exercise equipment to get started.

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How long does it take to see results?

You know, there is no quick fix. There are many factors that can affect the rate at which you lose excess fat. Whether you've been sedentary for sometime or have been struggling with on again, off again exercise, it took many months, and probably years to gain your weight, and it will require commitment, time, and patience to see significant body changes. The level of time and effort you're willing to put forward will have a significant affect on your weight loss efforts. This is a question I can only answer with specific information about yourself.

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This phone training sounds like a very expensive program.

Isn't it less expensive to join a club and work with a personal trainer there?

No! It's just the opposite. Think about how much it would cost for you to hire an experienced personal trainer, 5-6 days a week, every week, for the next 12 weeks, because that's what it would take to get the results you would get from this program. (Remember, it takes 4-5 days of exercise per week to get fat loss). We're talking over a thousand dollars a month. Without the effective use of the Motivational Activity Monitors, it is highly unlikely you would achieve these kinds of results. Also, you would need to be available for your personal training appointment everyday without fail. A great alternative to achieving these kinds of results is to learn how to become personally motivated and focused on how to get the results you want without depending on the presence of a personal trainer for every workout. So, here is how you can begin to gain the control you want and maximizing your results and motivation for less than $9.00 a day for an all-inclusive, results-oriented package.

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Can I use an exercise ball if I'm overweight or obese?

Most certainly. An exercise ball is an excellent tool if you're overweight or obese, if you choose the right kind of exercise ball. You’ll want to find out how much weight the ball can handle because there are many choices out there.

The typical exercise balls available at places at your local department store generally glorified beach balls. I always recommend higher quality exercise balls because they typically hold more weight and last longer. You also want to look for a burst-resistant ball. That means, if the ball is damaged or punctured, the air will leak out slowly rather than a quick pop. That's always a good thing no matter what you weigh. Burst-resistant balls are also a must if you're using it for strength training or other strenuous activities.

When choosing an exercise ball, make sure you get the right size for your height.

Your knees should be level or slightly lower than your hips when you sit on it (though you might need a larger ball if you're going to use it at the computer). You can use the following chart to choose the right ball for you but, keep in mind that all exercise balls are made with different materials and different levels of firmness, so sizes may differ between brands:

45 cm - 4'6" - 5'0"

55 cm - 5'1" - 5'7"

65 cm - 5'8" - 6'1"

75 cm - 6'1" - 6' 7"

If you're worried about getting the right size it's best to go larger rather than smaller.

Where to Buy Exercise Balls

Sissel Online is one of my favorite sites because they offer quality exercise gear, especially their exercise balls. You'll find a variety of choices for different activities, but my favorite is the Swiss Ball Pro.

DuraBall Pro is also a great exercise ball. It's very firm, it's burst-resistant and it holds up to 2,000 lbs. It's more expensive, but well worth it.

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Can I still lose weight if I split my workouts throughout the day?

Many studies have found that short bouts of exercise throughout the day have the same benefits as continuous workouts. In one study, experts compared different groups of exercisers:

Non-exercisers

Exercisers doing two 15-minute workouts

Exercisers doing one 30-minute workout, and

Exercisers doing three 10-minute workouts

The conclusion? All the exercisers lost weight and increased endurance regardless of which group they were in.

The only group who didn't see any changes was the non-exercising group.

If you're short on time and it works better for you to split your routine into several short workouts throughout the day,

don't worry that you won't burn as many calories or get good results.

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Do you have fitness programs for beginners?

Absolutely! We have many clients who are completely new to exercise, and many who were once fit and athletic, who have over time lapsed into a sedentary lifestyle. We will design a training program personalized specifically for you, based on your goals, your current fitness level, your current time commitment and the areas that you wish to focus on.

We believe not only in supervising your workout, but educating you about the principles involved, so that when you’re ready, you can maintain a sound physical exercise and nutrition program on your own and keep it for the rest of your life.

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What is trans fat?

Trans fat is derived from a chemical process known as partial hydrogenation.

This process converts liquid oils to a semi-solid form.

Trans fat, like saturated fat, has been shown to raise blood LDL-cholesterol levels and

reduces blood HDL-cholesterol (a good fat in the blood).

LDL-cholesterol is a risk factor for coronary heart disease.

Reduced HDL-cholesterol is a risk factor for heart disease.

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I don't have a Home gym can I still get a good workout at home?

Having a home gym and cardio equipment are great additions for any home gym, but they're not a necessity.

I generally encourage clients to purchase some free weights, exercise bands and an exercise ball.

When starting out. This is an investment of less than $150.00.

What is a desireable body fat percentage?

The following table provides a meaningful rating system.

FEMALE

Age Excellent Good Fair Poor

19-24

18.9 %

22.1 %

25.0 %

29.6 %

25-29

18.9 %

22.0 %

25.4 %

29.8 %

30-34

19.7 %

22.7 %

26.4 %

30.5 %

35-39

21.0 %

24.0 %

27.7 %

31.5 %

40-44

22.6 %

25.6 %

29.3 %

32.8 %

45-49

24.3 %

27.3 %

30.9 %

34.1 %

50-54

26.6 %

29.7 %

33.1 %

36.2 %

55-59

27.4 %

30.7 %

34.0 %

37.3 %

60 +

27.6 %

31.0 %

34.4 %

38.0 %

MALE

Age Excellent Good Fair Poor

19-24

10.8 %

14.9 %

19.0 %

23.3 %

25-29

12.8 %

16.5 %

20.3 %

24.4 %

30-34

14.5 %

18.0 %

21.5 %

25.2 %

35-39

16.1 %

19.4 %

22.6 %

26.1 %

40-44

17.5 %

20.5 %

23.6 %

26.9 %

45-49

18.6 %

21.5 %

24.5 %

27.6 %

50-54

19.8 %

22.7 %

25.6 %

28.7 %

55-59

20.2 %

23.2 %

26.2 %

29.3 %

60 +

20.3 %

23.5 %

26.7 %

29.8 %

A small amount of storage fat is required to be available as fuel for the body in time of need.

It is unclear whether falling in a particular category of these body fat percentages is better for one's health than any other, but there seem to be enhancements in athletic performance as one nears the ideal body fat percentage range for one's particular sport. The leanest athletes typically compete at levels of about 5–8% for men or 10–15% for women.

General Body Fat Percentage Categories (information directed from the *American Council on Exercise)

ClassificationWomen (% fat)Men (% fat)

Essential Fat

10-12%

6-13%

Athletes

14-20%

2-4%

Fitness

21-24%

14-17%

Acceptable