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Simply put, in order to lose weight there needs to be a net energy deficit. You need to be burning more calories than you are consuming, however the quality of the calories that you consume, and the quality of your workouts matters greatly. For example, protein takes more calories to digest when compared to fat, therefore eating a diet higher in protein, would contribute more to your net energy deficit. With regards to working out, exercising for 20 min at 80% of your max heart rate burns more calories than working out for 20 min at 60% of your max heart rate.

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Generally you want to refuel immediately after a good workout with some carbohydrates, protein, and water. Your body has about 15 min of prime recovery time after a workout. During that time it’s important to replenish muscle fuel (carbs) as well as protein that aids in the repair of damaged muscle tissue, and promote growth of new tissue. I know it sounds counterproductive to eat after a workout if your goal is to lose weight, but by refueling and starting the recovery process early, your body will repair and build muscle which in turns increases your metabolism. This is what will make you more efficient at burning calories on a regular basis. Things like yogurt with fruit or cereal, or a turkey sandwich are great options.

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Anything is better than nothing. But do your best to schedule at least 20 minutes of moderate aerobic activity 5 days a week. This is what the ACSM (American College of Sport Medicine) recommends for adults ages 18 to 65 years old to promote or maintain health.

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Do exercises that require large muscle groups and a combination of movements as these are the moves that require more energy to move, and therefore gets your heart rate up quicker, and also burns more calories. Some examples are Squat to Shoulder Presses, Squats, Lunges, Push Ups, and Pull Ups.

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Yes, you should definitely top up your energy levels before your workout with a pre-workout snack, but not a plate full of pasta. Research has shown that having a pre-workout snack can give you more energy, allow you to exercise harder and burn more calories. Timing and what your snack contains is very important. Try having some whole foods 60 min prior. Like a half of a turkey sandwich, or a cup of yogurt with some cereal or nuts. Eating closer to your workout may cause some stomach problems during your workout. This is when you might want to opt for a pre-workout shake that your body can digest a little easier.

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Yes, your body does get “bored”, but what really happens is that your body has an amazing ability to adapt to stress, so what seemed to be an effective exercise or workout can quickly become an exercise your body knows and your body and progress will eventually plateau. By switching things up, like resistances, reps, work times, and rest time, you are constantly providing your body with new and exciting ways of overloading and stressing it forcing the body to be in a constant state of adaptation.

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It depends on the intensity and the type of exercise you are doing. For example, it is alright to be doing cardio exercise a couple of days in row if your exercising at a moderate pace. But for more vigorous training, and more intense strength training, it is recommended that you have 48 hours until you train that muscle group again. Certain types of muscles can recover faster than others. Example, slow twitch muscle fibers recover faster than fast twitch muscle fibres.

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It depends on the intensity of the type of exercise. The ACSM (American College of Sports Medicine) recommends that in order to promote and maintain health, all healthy adults aged 18-65 years old, need moderate intensity aerobic physical activity for a minimum of 30 min on five days each week, or vigorous-intensity aerobic activity for a minimum of 20 min on three days each week. In addition, at least twice a week adults will benefit by performing activities using the major muscles of the body that maintain or increase muscular strength and endurance.

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Cellulite is fat, so doing activities that burn calories balanced with healthy nutrition can make skin look better, and less like cottage-cheese. On the other end of the scale, weight gain can make cellulite look worse. Regularly doing strength training for your legs will build or maintain muscle mass and tone, which can provide a firm foundation for the overlying layer of fat we all have. If this muscle base is not maintained, the fat has less foundation, and appears like cottage cheese on the outside.

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It depends of how many hours of sleep you are getting a night, and the quality. Research shows that sleep helps to rebuild your body and replenishes energy stores and keep you alert the next day. Different people require different amounts of sleep, but what seems to be a rule of thumb is getting 6-8 hours of sleep a night is recommended for a balanced healthy lifestyle. So if you’ve pulled a late night working on that project that’s due, and you’ve only had 4 hours sleep, I’d recommend skipping the work out and getting an extra hour or two of sleep. Your body will thank you for it.

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