Jeff White Fitness Solutions LLC - Ask Jeffrey! - Tampa, FL

 Ask Jeffrey!  
 Have a fitness question ?  Need some advice on training or curious about the latest fitness craze?  Ask me here and I'll either respond to you directly or post it on the site! 

  • What are the different body types? What role do they play in losing weight and overall fitness?

  • Can a person really have a food addiction? Is it similar to a drug addiction?

  • How do you feel about Cross-Fit? 

personal trainer
Honestly, I think Cross-Fit is great!  Many people are afraid of it, don't understand it, or think it causes more injuries than other sports, but I disagree. If you look at the exercises, they're just basic movements, timeless exercises that have been done for decades  pull-ups, squats. deadlifts, handstands, swimming, jumping rope, etc. What makes these different is they are timed, done at a faster pace, and heavier weight is used.  I'm not certified a s across-fit trainer, but there are some good ones out there.

With that said, cross-fit isn't for everyone.  Not everyone can perform the exercises, even if they want to.  For example, a 60 year old may have trouble doing some of the cross fit exercises like squats and pull-ups, but can compete in triathlons and marathons.  Find exercises that are best for you!  

  • What can I do to prepare for flu season?

  • Can you tone muscle without using weights?
Absolutely.  A person can use their own bodyweight to get a great toning workout anywhere, anytime. Great bodyweight exercises for toning would include push ups, squats, lunges, jumping rope, yoga and pilates. 
Keep in mind, a person must eat sensibly and eliminate the junk food from their life for maximum results.

  • Which is better: Cardio or Strength Training?

  • What is HIIT, and does it work?

High Intensity Interval Training is intense workouts that last up to 30 minutes.  They consist of short bursts of high intensity, all out movements, immediately followed with periods of lower intensity for recovery.  This cycle is repeated throughout the session.

Many people swear by them and HIIT training has become more mainstream.  Personally, I do HIIT sessions on my indoor bike trainer weekly.  

HIIT is great IMO, but I also think people must do other exercises as well.  What I mean is this:  there are 24 hours in a day.  If all you do is a 30 minute HIIT workout, what are you doing the rest of the day? Sitting at a desk?  Eating while watching tv? We are too sedentary as a population. 

Also, HIIT is just one type of training program.  Our bodies are very complex, and HIIT isn't a cure all.  Low intensity exercises have their benefits also, but they aren't as popular as HIIT now-a-days.  This is a mistake.  Don't underestimate the benefits of lower intensity exercises like walking, yoga, a leisurely swim or bike ride as they target muscles in a different, but beneficial way as well.    

  • What is the "best exercise a person can do?

  • What are best ab exercises to do at home?
A common misconception is a person has to go to the gym to get a good workout, or they have to use ab machines. That's not true.  There are many exercises a person can do at home that target your core: planks, various crunches, and  bicycles are just a few. However,in addition to these ab exercises, a person must do other exercises in addition such as cardio and weight training to to see that 6 pack!
  • Is it necessary to diet along with exercise to lose weight?
In it's simplest terms, the key to losing weight is by burning more calories per day than you take in.   A healthy way to do this is by adding 30 minutes or more of  physical activity to your day. (A vigorous walk would qualify.) 
I don't like the word "diet."  When I think of the word diet, I get feelings of dread and think of starvation!  Don't think of it as a "diet," think of it as changing your eating habits.  In addition to exercise, try eat 5-6 mini meals each day. When a person eats this way, their metabolism speeds up, blood sugar levels will remain constant, and their energy level will remain constant throughout the day.   
What you eat is the key.  Lean meat, fruits, and vegetables are what you want.  Eliminate the sweets, cakes, salt and soda from your diet and the weight will gradually start to come off!
Every now and then, it's ok to enjoy that piece of chocolate or whatever is your guilty pleasure. Moderation is the key. Don't overdo it!
  • How often should the average person exercise per week?
It depends on who you ask. Some studies suggest  a person exercise 3 times a week, 30-60 minutes each session.  Other studies that say 5 days a week, so the jury is still out on this one.
The key for people to remember is exercise should be incorporated into their daily routine. It's a lifestyle, not something that should be done for a couple months, then stopped. 

  • Is it possible to make exercise fun?

questions?It should be fun! If you enjoy it, you'll want to continue you doing it.  A person who doesn't like their workout is a person who will quit at the earliest opportunity.  What 1 person enjoys another person may dread: Some people like to run, others prefer to walk.  Some like to swim, others don't like riding bikes. Some people would rather exercise outside rather than in the gym.
The key is to find something YOU like to do. If that means power walking in the park with your friends instead of lifting weights at the gym that's what you do!