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AFW Training Tips

There are no set amount of meals per day a person must eat to lose weight. In fact, studies have show success in weight loss with people consuming anywhere from 3 to 6 meals per day. The idea behind more meals is to cut down the portion size, which means fewer calories and typically a lower rise in blood sugar with every meal. We suggest three solid meals and one small snack between lunch and dinner. If by mid morning you are feeling the pangs, then add a morning snack or eat a bigger breakfast with more protein and fiber!

Frequently Asked Questions

Q: How long will it take for me to start losing weight?
It depends on how consistent you are with your exercise and nutrition program. If you are eating a balanced diet and exercising, your goal should be an average weight loss of 1-2 pounds per week. You might lose a little more the first week or two since the majority of initial weight loss is water.
If you are not experiencing an average of 1-2 pounds per week, you should either eat smaller portion sizes or exercise a little more. You have to create a caloric deficit in order to burn off excess body fat. The majority of people overestimate the amount of exercise they do and underestimate the amount of calories they consume. Don't let this mistake keep you from experiencing the results you deserve!

Q: How many days a week should I workout?
This will depend on your goal and current fitness level. We recommend a mixture of cardio and weights. These two can be combined to fit almost any busy schedule so you don't need a lot of time to get in a great workout. Beginners can start with focusing on both cardio and strength building in a workout 2-3 times per week. It's ideal to do something active on most days of the week but your more intense workouts can be limited to about 3 times a week. When your fitness level improves, you can then slowly increase the frequency of your workouts.

Q: How many calories do I need to burn to lose one pound?
3500

Q: I feel sore after a workout... how long will this last?
Delayed onset muscle soreness also known as DOMS is the pain or discomfort often felt 24 to 48 hours after exercising and subsides generally within 2 to 3 days.