The Integra Blog

Client Questions: What Weight Should I Use when I work out by myself?

Note: We often get asked this question from clients who do some of their training each week with us and some of their session by themselves in their own gym - we use Cybex equipment at the studio and each brand of equipment is slightly different.

Michael says: “Unfortunately, the number you see on a weight / weight-stack is not the weight you are actually lifting. The actual weight you lift is dependant on:

• The size of the cam (which is designed to increase or decrease the resistance at certain points)
• The type of pulley system (whether the cable goes straight into the weight stack or is attached via a pulley that doubles and halves the weight)
• The length of the lever arms can affect the moment arm of the weight that you are lifting.
• The speed of movement can affect the weight you are lifting.

All of this means, I don’t know!

The best thing you can do is start light on the first session, stick to your speed prescribed and the sets and reps on your workout sheet; at the end of your sets, if you could have done more reps (3 or more), then the weight was too light. Always err on the side of safety, before pushing it - you will be pushing it soon!”

Client Questions: I’m Always Hungry at 4pm, What Can I Eat?

George says: “The whole world dips at this time of the day and it’s often the result of a large or heavy lunch. If possible, choose a snack comprised of protein and fat as opposed to carbohydrate. This will provide more satiety and avoid a blood sugar spike and large subsequent insulin response.

Some options to try:

• Slices of cold meats wrapped in large lettuce leaves.
• 2 x hard boiled eggs & a handful of nuts.
• Cottage cheese with raisins.
• Natural yogurt with fresh fruit and nuts.
• Handful of nuts and a piece of fruit.

Client Questions: What Should I Eat Before Exercise?

Martina says: “The pre-exercise meal provides energy for the workout and building blocks for muscle growth. A good formula is one protein item (meat, fish, cheese, yogurt, tofu), one or two types of vegetables, and a handful of nuts/seeds or tablespoon of oil.

Some ideas:

• Chicken salad with spinach and carrots, olive oil or nuts and a squeeze of lemon/vinegar
• Smoked salmon or mackerel on lettuce leaves
• Tofu with tomatoes and avocado
• Cottage cheese with olives on raw red cabbage
• Yogurt with a handful of nuts and berries

In terms of meal size:

• If you’re eating within 2-3 hours of your workout have a normal meal.
• Below 2 hours, have a smaller meal or a protein shake.

Whey protein is best consumed close to the exercise bout (15-30 mins before), while slower-digesting proteins (casein, hemp, pea, brown rice) can be consumed up to 1-2 hours beforehand.

You might want to add some carbs (oats, quinoa, buckwheat, brown rice) to your meal, but everyone’s carbohydrate tolerance is different so start with a small amount (a heaped tablespoon), or discuss the idea with your trainer.”