Q&A with JMJ Fitness
BY JASON JOHNSON
Q: I seem to collect excess body fat under my arms? What is the best way to get rid of that excess fat?
A: You can’t spot reduce any area on the human body. It just doesn’t work. Everyone has certain stubborn areas on their body where fat seems to accumulate. For women this can be under the arm, thighs or buttocks. For men-it’s usually the stomach. Be patient. Clean up your diet, start exercising. As your overall body fat levels decrease, the unwanted fat will come off those stubborn areas.
Q: How much water should I be drinking per day?
A: As a general rule, aim for 1/2 of your bodyweight in ounces of water. For example, if you weigh 150 lbs, aim for 75 oz of water per day. Keep it simple with water intake. I would recommend getting a water bottle with the oz markings on the bottle. Most are standard 32 oz bottles.
This is the easiest and one of the healthiest things you can do for you body. By staying fully hydrated, you can elevate your metabolism by 3%. Still not sure if you’re drinking enough water? You should have 2-3 “clear” urine trips to the bathroom per day.
Q: If I start working out, and eating better. How long will it take for me to see results?
A: It depends. Everyone is different with respect to genetics, current health status, training background, objectives and access to equipment, time and energy. In general, I would realistically give yourself 8-12 weeks for weight loss results/body transformation results. You really have to be patient and let your body get adjusted.
If you haven’t done anything physically for over a year, you can’t expect the weight to just fly off right away. Be patient. Move more, eat less. I call weight loss/body transformation—>BIG PICTURE RESULTS. Weight loss: is what you can expect over the course of 8-12 weeks.
There are numerous SMALL PICTURE RESULTS that you will experience within 1-2 wks of starting an exercise program—-> reduced stress (exercising releases endorphins), better sleep, increased confidence/self esteem, and a number of internal things that you might not feel (reduced blood pressure, reduced cholesterol, improved cardiovascular function).
Q: Any tips for motivation? Some days I just don’t feel like working out.
A: Just “act as if.” Act as if you were going to the gym and see what happens. Put on your gym clothes. Get in the car. Drive to the gym. Do the best you can. Don’t put too much pressure on yourself.
Do your warm up, break a light sweat and see what happens. Don’t worry about how you feel now, remember that you’ll feel much more into it after you’ve warmed up. If you end up having a so so workout, that is still a lot better than skipping altogether!
Jason M. Johnson, CPT