Snap Fitness Health & Fitness Blog

Ask the Trainer: Chad The Trainer's April 11th Live-Chat!

By: Chad Ruf, Director of Personal Training

On Wednesday, April 11th, our very own Director of Personal Training, Chad - answered our members' health & fitness questions for the $10,000 Lose Weight Challenge on our Facebook Page! Chad's answers are below, in case you missed it!


Robyn: How many calories should I eat each day?


Chad TheTrainer: The total amount of calories you should eat a day depends on your specific goals. The minimum number of calories you should ever eat is 1200 calories. What is your goal and how much are you exercising?


Mark: I wish I could hear but I am hearing impaired. I need someone to help me out.


Chad TheTrainer: I would get with a personal trainer at a local gym who can write down a workout routine and show you exercises in person. Once you learn this from a trainer you will have it the rest of your life.


Dana: Chad, I have lost 26 pounds and I have stopped losing weight and inches. I am not sure what I am doing wrong.


Chad TheTrainer: If you have stopped losing weight there is only one answer. The amount of calories you are taking in is equal to the amount of calories you are burning. I would make a minor adjustment to your caloric input or add an additional 10 minutes of cardiovascular exercise to your daily routine. You need to shock your body into some change.


Mick: I'm down 30 lbs with 10 more to go, but it's a stubborn 10!! It’s right in the mid-section. Any advice? I'm mainly doing cardio exercise.


Chad TheTrainer: Your body had become accustomed to cardiovascular exercise. I want you to do a five minute warm-up. Add about 20 minutes of weight training prior to cardio. Then I want you to finish with your normal cardio routine. Adding some weight training is all you need to shock your body. Do not change your eating habits though.


Lucas: What's your view on the use of creatine in moderate levels?


Chad TheTrainer: Creatine is the most studied bodybuilding supplement out there. Moderate levels are good to increase intramuscular energy. However, be careful as creatine makes you retain water and can inhibit your weight loss goal. I would use creatine more as a weight and strength-gain supplement.


Maria: Elliptical or treadmill to burn most calories possible? And how often if trying to lose weight?


Chad TheTrainer: The answer is using a combination of elliptical and treadmill to ensure your body is not getting used to one or the other. If you are trying to lose weight I would get at least 5 to 6 days in a week for 20 - 30 minutes.


Marie: I have been working out every day - 1 hour of cardio in the morning and aerobics at night. I have been eating right and doing this since February and have only lost 5 lbs. Everyone says they can tell I have lost weight but I don’t see it nor do I see it on the scale!! Any advice!?


Chad TheTrainer: You probably don't see it on yourself because you see yourself every day. Other people tend to notice these things first. You are probably adding muscle while losing fat and your weight isn't changing much. However, you are losing inches. Don't make the mistake of just doing cardio alone. Make sure you are doing some weight training so you can maintain muscle mass and keep your natural metabolism going.


Cosmos: My size 10 jeans fit me perfect with the thanks due to Drake, my trainer from the Mentor on the Lake, OH Snap club. I just tried them on and I look fantastic! In January my size 14 barely zippered...now I can wear a size 10!


Chad TheTrainer: Congratulations Cosmos and nice work Drake!


Tabitha: Chad , I’ve kinda hit a plateau with my weight; any advice? I really want to lose some of the mid-section.


Chad TheTrainer: See my response to Dana - same thing. You need to affect one side of the equation. More calories burned or less eaten and you will start seeing a change.


Debbie: Chad...I have been working out and eating right and whenever I weigh myself I gain weight...and it's not muscle!! What's up with that? When I started I wanted to lose twenty pounds...now I need to lose 25!


Chad TheTrainer: I would have to look at exactly what you are eating on a daily basis and how many calories you are burning. When you say eating right do you mean better types of foods or are you actually counting calories?


Angela: What type of vitamins should a woman take?


Chad TheTrainer: I am not a registered dietitian but I can give recommendations. I believe that everyone should take a multivitamin and women typically need more calcium. If you log onto mysnapfitness.com under "My Nutrition" and click on the truestarhealth.com link > register > click vitamins > you can create a custom vitamin profile based on your health needs. It will analyze what is best for you.


Jackie: Chad, I have been working out 6 days a week and eating healthy for the last 6 months. I have lost weight and toned up - everywhere but my belly. Any suggestions on what may be going on?


Chad TheTrainer: Congratulations on what you have accomplished so far. Unfortunately when you lose weight your body loses it from the outside-in. That's why you may have noticed changes in your face, arms, and legs first. It tends to get to the mid-section last. However, you are burning fat off your internal organs at the same time for great health benefits. Keep it up, you are on your way :)


Mark: Chad, I am doing great myself. Susie is helping me out and I’d like to have a personal trainer but I don't have money to pay for it. I need to get rid of my belly because I lost about 20 lbs and need to do ab exercises that I know I can learn with a one-on-one trainer but can’t afford it. Any suggestions?


Chad TheTrainer: Keep doing what you are doing. Just make sure you are doing some light weight training with cardiovascular exercise at least three days per week. Also, make some minor adjustments to what you are eating. Think of some small things you can eliminate from your diet.


Matt: Chad, I have been working out 6 days a week for the last three months and eating a 1,500 calorie diet. My routine consists of 20 min on the ARC @ 100 percent resistance going at a slow steady pace, then 10 minutes on arms and abs using the machine weights. Weight came off quickly the first two months then slowed drastically. I changed up my routine and went to 20 min on the arc but I would start out at 20 percent resistance @ 120 steps/min then go down to 60 steps/min on the next minute. I would do two sets like this then jump the resistance up 5 and do it all over until I maxed out at 40% resistance. The weight again started to come off. Now a month later I find myself at another plateau. Can you recommend any good workouts for weight loss as well as working on arms? I have about 30 - 40 minutes during my lunch-break to work out. Thanks.


Chad TheTrainer: I would think of a workout you can do quickly, in like 10 minutes, and then bump your cardio up to 30 minutes. Try doing an intense workout 6 days on weight for 10 minutes with the following split- Chest, back, arms, legs, shoulders, and repeat. Follow-up each of these workouts with 30 minutes of cardio. Do more intensity on the weights and increase time on cardio.


Amanda: I want to clean out my system before I start dieting. What should I use?


Chad TheTrainer: There are many cleansers out there. Truestarhealth has a product called True Detox that many people I know take. Check it out on their website truestarhealth.com. You can also go to health food or supplement stores and they will have detox programs for 7 to 10 days.


Amanda: How about the two day cleanser?


Chad TheTrainer: I would be careful with things that say they can clean out your system in that short of time. It takes a few more days to truly cleanse your system.


Asif: Hi Chad... I’m wondering how to get rid of abdomen fat and love handles. I’m losing fat all over the body but it’s been very tough to get rid of it near the abdomen area. What do you suggest??


Chad TheTrainer: Unfortunately when you lose weight, your body loses it from the outside-in. That's why you may have noticed changes in your face, arms, and legs first. It tends to get to the mid-section last. However, you are burning fat off of your internal organs at the same time for great health benefits. Keep it up; you are on your way!