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Your Fitness Questions Answered: Discover Everything You Need To Know


By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The The Fit Father Project

Acommitment to losing weight is a big step in the right direction, but it's hard to beat the feeling you get after you’ve lost those first few pounds.

The problem is that there is so much advice regarding the right approach to fitness; it can seem impossible to sort out which path to take. Fortunately that’s what we’re here for! Get your fitness questions answered and take the next step towards the new you!

You’re Not Alone

It’s important to remember that you’re not alone! Many men struggle with knowing what is the right exercise, how much they should exercise, how important diet is and so much more. These men have joined us at the Fit Father Project and are transforming their bodies. You can too!

What you eat plays an important role in weight loss. The fact is that you can’t out exercise a bad diet. But, while eating less calories than your body needs should help you to lose weight, it will not help you to get fit.

Understanding Fitness

Fitness is generally defined as how fast your body returns to its normal rate after exercise. The quicker it does the fitter you are.

This is influenced by your weight but your body fat levels and the amount of exercise you undertake also play a key part.

We’re going to take a look at the most commonly asked relating to fitness and get your fitness questions answered.

Your Fitness Questions Answered – 10 Common Questions

These are some of the most popular questions. If you’re question isn’t answered here then join the Fit Father Project today and get the answers you need!

Fitness Question 1 – Can I lower my cholesterol with exercise?

Yes! Exercise itself has very little effect on your LDL cholesterol levels. However, exercise helps you to lose weight.

As being overweight is a contributing factor to high levels of LDL, losing some of that weight will help you to lower your LDL cholesterol.

Fitness Question 2 – Should I cut all sugar from my diet?

Sugar actually occurs naturally in many food products such as fruit, vegetables and even dairy products.

You don’t need to cut sugar from your diet. As with everything you eat and drink, moderation is the key.

Consuming sugar causes your insulin level to rise. This is normal. Insulin distributes the sugar to your cells providing them with energy.

It is only when you consume excess sugar that this is converted to fat round your organs. In turn this will increase the risk of you contracting type 2 diabetes.

This is why you need to keep your sugar consumption balanced.

Fitness Question 3 – What is the best way to lose fat?

There are 2 factors involved in losing fat. The first is to look at your eating habits. You can use the Fit father site to work out your maintenance calorie level. Providing you eat less calories than this per day you will lose fat.

The second thing is to start exercising. You can start with simple exercises and build on this to create your perfect workout schedule.

Fitness Question 4 –What exercise is good to reduce blood pressure?

Having high blood pressure is generally a sign that your arteries are narrowing. Your heart has to work harder to get blood to all your organs. The consequence is an increased risk of strokes, heart attacks and other cardiovascular disease.

If you’re looking to reduce your blood pressure then you need to focus on aerobic exercise. Running, walking, cycling, swimming or even just climbing the stairs can be considered aerobic exercise.

Providing you’re raising your heart rate and breathing you’ll be starting to reduce your blood pressure.

Fitness Question 5 – What is subcutaneous fat?

There are two main forms of fat to worry about in your body, subcutaneous and visceral.

Visceral fat is the worse of these two. It is a fatty layer which coats your organs making it harder for them to get nutrients and work effectively. It is difficult to ascertain how much of this you have but the more overweight you are the more likely it is you have an issue with this type of fat.

Subcutaneous fat is fat which builds up just below the skin and is the fat that affects the look of your body. This fat will release cytokines into your body which are not good for you. But, it does this slowly and has no other real effect on your health.

Fitness Question 6 – Can I lose weight just by changing my diet?

Yes, the key to losing weight is to start consuming fewer calories than you normally do. This can be easily achieved by creating a food journal and then identifying the places where you can cut back.

Of course, getting fit is about more than just losing weight. Changing your diet will help you achieve your weight loss goal but it should only be the first step on your journey.

Fitness Question 7 – How often should I workout?

You should aim to workout 3 or 4 times a week. In order to see the best rewards and keep your risk of injury low you should always let your muscles rest for 48 hours between workouts.

If you feel the need to work out more than this then it’s possible to work out every day; providing you alternate your muscle groups.

Fitness Question 8 – What weight should I be lifting?

fitness questionsThe first weight lifting session you do should be just the bar; without any weight attached. This will allow you to concentrate on form.

Once you have got the form right you can start to add weight. Ideally aim for 5lbs on each side; unless this feels ridiculously light to you.

Now do 3 sets of 8 – 10 reps. If you struggle to do the last few reps then you’ve found the right weight. If not load it a little more next time until you do find the right weight for you.

Whenever your current set of reps starts to feel easy you need to add more weight.

Fitness Question 9 – How many calories do I burn jogging for 30 minutes?

The exact answer to this question will depend on your current weight. A 135 pound man should burn 308 calories when running for 30 minutes at 6mph.

If you run at 5mph and weigh 155 pounds then it will be 298 calories.

In short, the heavier you are the more calories you will burn.

Fitness Question 10 – Why has my weight loss stopped?

Your body is exceptionally good at adjusting. This is part of the reason your muscles grow stronger when you workout. You need to move outside your comfort zone.

The problem is that when you eat less, your body will adjust to only need the lower calorie count. If you continue to eat and drink the same then you will actually be eating the right level of calories for your needs.

The answer is to mix it up a little. Change the length of your workout and adjust your routine. This will shock your body into burning more calories and getting your weight loss goals back on track.

fitness questions answered

The Right Place For All Fitness Answers

The right balance between fitness ,exercise and your every day commitments can be difficult to find. This is often the reason that people give up on their fitness goals.

But it doesn’t have to be! While you need to complete the exercise and eat healthily it is much easier to stick to if you have support.

That’s what we’re here for! Join the Fit Father Project today and get access to all the best exercises and meal plans to help you lose weight and build muscle.

Your new friend & health coach,


Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Brotherhood Nickname: The Fit Brit
Bragging Rights: 18 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

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Fit Father Project Fact-Checking Standards

Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


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