A few weeks ago, I presented my clients with a quiz to test their health and fitness knowledge. The answers to the first half of the quiz were posted HERE
There were lots of correct answers (of course as i”ve been educating them for years on this stuff) but there were a few questions where there was some confusion. Lets go over the rest of the questions and the answers:
Can you keep training if you’re injured?
The answer to this is ‘it depends’. At FitterFaster probably about 40% of our clients have some injury or condition that prevents them from completing a workout exactly as programmed on any given day.
However, they have alternative drills they can perform in most cases and MOST injuries can be worked around. Its best to speak to your coach in consultation with your physical therapist or doctor/specialist to determine if YOU can continue training in any way.
What is the minimum number of high intensity training sessions recommended to produce the best results?
The minimum recommended number of training session each week is 3. Spacing your sessions fairly evenly through the week is also important because if you leave too long (more than a couple of days) between sessions, you won’t make good progress. This especially applies to newer trainees. People that have been at a higher fitness level for a longer time will be able to hold fitness better with occasional longer spells between training.
The next two questions produced a variety of responses:
Are nuts classed as a fat, protein or carbohydrate food?
The answer is, a fat source.
Yes, they do contain small amounts of protein and carbs too, but are classed as a fat source in the FitterFaster Nutrition Programs.
What about legumes?
These are a high energy carb. Many answered ‘grain’ but legumes are not grains.
Again, they contain smaller amounts of protein as well, but the carb content is high in comparison. They are also not an excellent source of protein so additional protein is required in a meal that contains them.
How many high energy carbohydrate serves should you have on a non-training day and a training day if your goal is fat loss?
One serve on days where you do not train and an additional one for each high-intensity training session lasting approx. 40 mins or more per day.
This confused a lot of clients, many of whom answered ‘none’ for non-training days. For most people, it is important to have some high energy carbs each day.
Give 3 examples of one high energy carbohydrate serve
1 slice of any bread
3/4 cup of peas or corn
1 cup cooked pasta
1/2 cup cooked rice
1/3 cup uncooked oats
1-2 tablespoons of dried fruit
100g flavoured yoghurt
1/2 cup legumes
1 medium potato of any type including sweet potato
Are all examples of ONE serve of High Energy Carbs
If you don’t want to bother with good nutrition, can’t you just train hard 6-7 times per week and get good results?
I will answer the last few questions in my next post. Keep an eye out and don’t forget to check the answers from the first part of the quiz HERE