Frequently Asked Questions (FAQs) for: Online Training, Trainerize, and “The Last Workout You’ll Ever Need”
These are some of the common questions I’m getting from people using the workout in my new book- “The Last Workout You’ll Ever Need” and / or doing online training.
What’s different about this workout? Simplicity and structure.
It changes constantly, but is structured enough and repetitive enough not to be confusing. This workout is daily structured activity based on the science of what works and keeps you fit and healthy.
Why do I do the same exercises every week?
The exercises change on a quarterly basis, 4 times per year. After 12 weeks, there is 1 week off then a few set begins for a 12 week period. The idea is to do the exercises long enough to allow you to get significantly stronger. By rotating between light and heavy weeks, you’ll get stronger much faster. It takes consistent work on specific exercises to get stronger.
Why alternate lighter and heavier weeks in weight training?
Week 1 do 10-15 reps, Week 2 do 5-10 reps. This allows you to train a broad range of muscle fiber types, and prevents overtraining. Every 12 weeks the exercises will automatically change.
How are the exercises for strength, core and power chosen?
They are a perfect balance of push / pull / upper / lower / core / power.
Can I skip exercises?
Yes, anytime you want to skip ahead just use the arrows on the App to move forward or backward.
Can I do more exercises?
For sure, and it’s simple. Once you open the workout for the day, scroll to the bottom and click on “Insert Exercise” and then add in an exercise. If you want to see various options type in word like “Squat” or “Cable” or “Core” and you’ll get a list of many types of squats, cables, or core to choose from.
Can I do more sets?
Absolutely! You can do an extra sets and / or an day of weight training by going in to the “On-Demand” folder and choosing one of those strength workouts. The “Super Strong” workouts are exceptional if you get bored with those assigned ones and want to take a day off from them. There are several other options in the “On-Demand” folder too.
How can I get the workouts done most efficiently ?
When you set up your Day 1, 3, and 5 workouts, set up 2-4 exercises and rotate quickly between them, and you can get much more done in less time. I do this with clients who work out in person with me and who also use the App and we get a ton done in very little time.
What should I do if I’m trying to gain more muscle mass?
Feel free to do MORE sets to get more hypertrophy (muscle gain). Also, feel free to mix in more arm or ab exercises, there is an “Insert Exercise” tab on the app.
Should I work out if I only have 15-20 minutes, or less?
Yes! If you don’t have time, 1-2 sets is better than none!
How long should I rest between strength sets?
The rest time is set for “30 Seconds” on most exercises, but if you want to rest less or more you can. Typically, for building strength, on the heavier days, you would want to rest more between sets, but for building tone, muscle mass, or endurance you would rest less between sets. I don’t typically rest more than a few seconds between each set, but I am rotating 2-3 or more exercises, as mentioned.
What are “On-Demand” workouts?
You are subscribed to “On-Demand” workouts which are workouts I’ve put together for you to use outside of your assigned workout. These cover everything from injury prevention, to stretching, to sports training, and I’m always adding new ones.
What is the main benefit and focus of the program?
The workout you’ll be doing is for general fitness and health, but I can tailor it to your goals. It’s based on my book “The Last Workout You’ll Ever Need” which I just released and is for general health. The Kindle version is $10 and can be helpful to follow along with:
Is there a Nutrition feature?
Yes, the Nutrition feature is included and worth the price of admission alone if you have any interest! I’ve been very surprised with how good it is. Several clients have lost significant weight using it and it can also measure macronutrients as well as link up with wearables like Garmin or the iwatch.
What if I can only work out 3, 4, or 5 days per week?
Combine the workouts together. Since you can only work out 3-5 days per week, double up if possible some days and do both strength and cardio in 1 workout. Shorten the respective workouts into a total time that’s feasible. For example, do 20 versus 30 minutes of cardio, and do 1-2 sets of weight training instead of 3 or more. It’s not ideal but it’s much better to do something than nothing.
What is the weekly workout schedule?
Day 1- Strength, Core, Power
Day 2- Regular Cardio Aerobic Exercise
Day 3- Stretch, Functional Exercise, and Manage and Prevent Injuries
Day 4- Interval Cardio Aerobic Exercise
Day 5- Strength, Core, Power
Day 6- Long Endurance Cardio Aerobic Exercise
Can I log in other activities and workouts?
Yes! Play round with it, there’s so many features! You can enter other activities like golf, yardwork, tennis or many others.
What is Day 3 all about and why is it so important?
Day 3 is all about preventing injuries and aging well! You can do extra weight training on that day but mix in some of the assigned Day 3 exercises if you do.
What about stretching?
Day 3 is specifically for stretching. Mix in stretches between strength training exercises on Days 1 & 5 and as needed.
Do I do the same workout every week on Day 3?
No, you don’t have to. There are several other “Day 3 alternative” workouts in the On-Demand folder. The focus that day is flexibility, stability, shoulders, core, hips, knees, ankles, balance, things that keep us moving in an integrated way.
What’s the best way to get the most out of the Nutrition feature?
If you use the Nutrition feature, which some are getting great results with (weight loss and muscle gain) remember you can change the distribution of protein, fat and carbs and still keep total calories the same. Generally speaking if you are more active at work- walking around and moving all day, you can eat more carbs. If you work at a desk then you would want to moderate carbs somewhat. For protein, the BARE minimum is 1 gram per kilogram of bodyweight (1 KG = 2.2 Pounds) (Bodyweight / 2.2 = Minimum Daily Protein).
I usually aim for my weight in Kilograms times 1.5 (at 180 pounds for me that is 120 grams of protein per day). BUT I eat a higher carb diet than I’d recommend for most people because I don’t sit much at all. Most of you will do good with moderate on all 3- protein carb and fat. Again and again it’s been proven in research that the most important things are food quality, low refined sugar and limiting total calories.
Why should I do HIIT / Cardio Aerobic Interval Training?
Intervals are hard but work great for boosting metabolism and burning fat.
How should I approach HIIT / Cardio Interval Training ?
The key is to start slow and build up. Don’t do High Intensity if you have heart problems. It’ll get easier the more you do it. Here’s an example: Running 2 min x 3, 1 min x3, 30 sec x 3, then 1 more 2 minute hard to total exhaustion, with each of these intervals followed by a flat walk of 30 seconds to recover, then running 5 min straight to finish. Warm up and cool down 5 min walk and 2 min walk. 30 minutes total.
The key is to keep it within reach, do what you’re capable of. Work hard but recover enough to where it’s doable. I never do an interval over 3 minutes, technically it’s impossible to. 2 minutes or less is ideal. Sometimes it’s good to do a series (say 10 reps) of 10 second sprints. If you have heart issues, scale it back because you don’t want or need to do intense intervals.
Why does day 6 stress long-endurance cardio?
The unique purposes of the long duration cardio day are: 1) Build long term endurance so that practically speaking you’ll be able to do things in the real world that last longer. For example, maybe you want to go on a hike while you’re traveling. 2) Build capillaries and lung capacity 3) Build up mitochondria (the powerhouse of the cell) 4) Build up Hemoglobin (carries oxygen). 5) “Exercise High”- some people only get the massive spike in feel good endorphins from longer workouts like this, although some people can get that feeling from shorter workouts. Unlike the other cardio days, the emphasis is less on higher heart rates and more on long continuous motion that has unique benefits .
For example, you may want to go walk or jog on an outdoor trail with your dog. You could use a cardio machine and read at the same time, or watch a movie or Youtube. Brisk walking is fine for Day 6 or add some running or a weight vest if you want to make it harder. One great additional benefit of hiking is the mental benefits of the balance and novelty aspect of it, strenuous hiking, mountain biking, or trail running in this regard could even have implications for brain health and memory because of how unpredictable hiking or trail running can be. Road biking would be appropriate as long as you brake on the downhills to make it more challenging with less coasting. People often ask me if golf or tennis counts for Day 6. Golf and tennis are great sports so keep playing for fun and for health, but they are start-stop and so don’t have the same physiological benefits.
Why are the first few minutes of aerobic exercise so hard ?
Don’t give up if cardio feels harder than it should the first 1-5 minutes. I often feel that way, when the thought in my head is “man this is miserable.” That is the phase known as the “oxygen deficit” or “lag phase” when your body’s cardiovascular and respiratory system is catching up with the demand. Typically you’ll pump out some lactic acid during that time too. After about 5 minutes you’ll hit a “steady state” and it will feel easier. That’s when the lactic acid is buffered and you’ve adjusted. So keep going through the tough start. Similarly, the trick with intervals is to keep going briefly back into that hard and uncomfortable stage and then back to the easier stage. But the bottom line is that it’s completely normal for the first 1-5 minutes of aerobic exercise to suck! Bad!
