We’re constantly being asked questions about exercise in our classes and online, so here are some of the most frequently asked questions along with the answers to help put your minds at ease!

How long before I see results?

This is possibly the most frequently asked question ever, and the least straightforward to answer! The time taken to see a result depends on a combination of many things, including frequency and duration of exercise; the quality of the exercise done; familiarity with exercise (an absolute beginner will see/feel improvements sooner than those who are already exercising or who have exercised previously); stress levels (stress affects the body’s ability to adapt and recover that can slow improvements); quality and quantity of nutrition; sleep patterns (this also affects recovery and improvements) and the balance between calories consumed and calories burned.

It is worth considering that within the first 4-6 weeks of strength training, the majority of the changes are internal, in terms of nervous system recruitment and muscle fibre activation. So, during this period you need to be patient, as strength improvements will occur quickly but visual improvements take a little bit more time. This is why consistency and long-term commitment is crucial to getting real results.

Can I turn fat into muscle?

This is a popular myth that survives because as muscle tone increases with exercise, body fat generally-speaking, tends to reduce simultaneously, as long as you are following a healthy, calorie-controlled eating plan. However, physiologically, it is simply not possible for one to turn in to the other.

Can I shift fat from specific areas like my stomach?

Unfortunately it’s not possible to spot-reduce fat from a specific area.  Research shows us that fat reduction comes down to burning enough calories each day and we don’t get an option in which fat stores the body decides to take from. Doing sit-ups will strengthen and tone those abdominals but being able to see that tone comes down to nutrition and a daily calorie deficit through the combination of good nutrition and exercise.

Will using weights make me have big muscles?

NO, NO, NO, NO, NO! Too often, individuals, (women especially), avoid strength training altogether or stick with light weights through a fear of developing big muscles. However, this myth means that a lot of people are short-changing their ability to burn body fat because they aren’t developing valuable muscle tone, which increases your metabolic rate and makes you an effective fat-burning machine.

To achieve lean muscle tissue and tone, aim to use weights (machine or free weights) that allow you to do 15 repetitions (‘reps’) a set. Your technique should be controlled throughout the 15 reps but if you get to number 15 and could do more reps, then the weight is too light! Make sure that 15 reps is the maximum you can manage because if you don’t overload the muscle you can’t improve the tone. Pushing yourself and going to failure = more calories burned and improved muscle tone, not increased size!  Ask an instructor at your gym to show you how to use weights and do the exercises properly – this will help you to avoid injury.

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