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With over 7.4billion people on earth, it is no surprise that the variance of body types, gene structures, metabolisms, and overall health, fitness and form of each person is particular to each individual.

While many of us may fall into similar categories for how we should structure our eating habits and exercise goals, we cannot simply all use the same techniques and plans even when we may have the same goals.

Because our individuality is vital to the structure and outcome of our programs, it is of the up-most importance that I gather the most pertinent information from each individual client to be able to create a plan that will give you the most accurate, quickest and most suitable program to guide you to your specific goals.

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Upon purchasing the Booty Builder program you will be able to download the EBook immediately upon completing your order.

Once you have ordered your Full Package Fitness & Nutrition Plan you will immediately receive a brief survey. After you have completed and filed your survey you will receive your EBook within 24hours. The 24hour window of time is necessary to evaluate the information you provided and get you the proper plan for you specifically.

*If you have specialty restrictions such as food allergies, medications with restrictions, current injuries or conditions, you will receive your EBook within 48hours of purchase, to provide that your program properly matches all your restrictions. Please note: if you have any serious medical conditions or current injuries you may have to be evaluated and approved by your physician before starting the program.

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The American College of Sports Medicine (ACSM) recommends getting at least 150 minutes of moderate intensity physical activity per week to achieve the health benefits, maintain current weight, and/or prevent weight gain for adults.

Those who are overweight or obese, the ACSM recommends getting at least 250 minutes of moderate intensity physical activity each week. Studies have shown that getting the recommended 250minutes or more of moderate intensity activity each week produces significant weight loss in most individuals.

*Moderate intensity physical activity is described where you are exercising at a pace/quality in which you’re slightly out of breath but are comfortable enough to hold a conversation while performing the exercises.

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The weight at which any of us should be lifting is all individualized. In most cases, because men produce a greater amount of testosterone (the hormone that helps in the production of muscle growth) then females, males usually have much higher weight lifting ability.

Individuals that are just beginning/getting back into a fitness regime should start out slow to give your body the proper time to adjust and help prevent injury.

The best way to determine how much weight you should be lifting is to start out small. With each workout, begin by using the lowest weight possible and incrementally keep trying out heavier and heavier weights until you have a good idea of which weight increments seemed just right, what weights were too heavy, or what weights were too light so you know what range of weight is most comfortable for you.

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More than likely, you have hit a plateau. This means that your body has become used to the activities you have been doing, the order you have been training, or even the repetition pattern you use during each workout.

Our bodies are smart machines and become increasingly more efficient over time when the same activity is performed.

The best way to get over a plateau is to find new ways to challenge your body: Changing the order of your routine, the weight amounts you’re using for each exercise, or adding in new workouts.

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Abdominal exercises are great for strengthening your core and are even great for the formation and hardening of your abs. The main reason that most of us spend hours per week working on our mid-sections and don’t visibly have the abs to show for it 90% of the time comes down to one single reason- Even for the most physically active individuals who are slender and in great shape, being able to see your abs is mostly dependent on what you’re eating.

We have all heard, time and again, “abs are made in the kitchen” and this couldn’t be more- true. Even though someone may be slender, fit and have seemingly small amounts of body fat, will still carry a small layer of fat around their midsection. Although it may not seem like much, even the smallest layer of fat can cover your abs enough that ab-definition is hard to see or even can’t be seen at all.

Eating properly for your goals is a huge part of seeing results and abs are no exception.

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This is – by far – the most common complaint that the majority of us have. For a lot of us, the “getting into shape” doesn’t seem as difficult as finding the time to get in the proper amount of exercise we need. But as for anything else in life that we make time for, you have to really love working out and appreciate the health benefits and confidence it is giving you. If you can feel and see the results you will feel more energized and motivated to get your workout in, even on the days you feel simply exhausted or like there isn’t any time.

The key is to START. The hardest part is always getting started. In the beginning you may not always complete every single workout to the fullest of your ability, but everyday is progress and is helping you get closer to feeling more comfortable and motivated to keep coming back to your workouts.

Stay positive! Keep yourself motivated and soon the motivation will come more easily.

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All of us are made up of different variations of genetics, body structures, metabolisms, habits, etc. and because of this we all do not naturally or habitually lose weight at the same rate as someone else.

There are many factors that go into how quickly or efficiently our bodies are able to lose or even gain weight.

*For many of us, stress plays a major factor in weight gain or loss. On many levels, stress effects each of our bodies in a variety of nasty ways. Some of us may tend to “stress-eat” when we are stressed out, while others of us may tend to feel less hungry and find ourselves eating much less during stressful periods. However, stress goes much deeper then changing how we feel about food but also can internally cause chemical imbalances that can make us unhappy, fatigued, unmotivated, or even depressed. Studies have shown that in this state of chemical imbalance individuals tend to carry a larger layer of belly fat due to the chemical imbalances taking place.

*Each of our natural metabolisms also plays major key roles in our bodies ability to lose weight. For those who have fast metabolisms, your body is burning energy at a much faster rate- the process of burning the energy is similarly related to the quickness that your body is burning off the foods you eat.

Oppositely, if you have a slower metabolism, your body takes longer to break down your food and turn it into “food energy” which creates a greater possibility to be overeating and gaining weight quicker then someone with a faster metabolism would.

Age and gender are the major contributing factors to metabolism; a younger person has a faster metabolism than an older, and a man would have a faster metabolism than a woman.

The best way to combat these two major factors is to regularly eat a healthy diet, and get at least the lowest recommended amount of exercise needed. The healthier your body is coincides with the happier the mind is- which means less stress and quicker metabolisms!

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The concept of a “cheat day” gives more freedom to the idea of any diet plan that is restricting the amount of fat, carbs, sugars, etc. that most of us are used to consuming in our regular diets.

 None of us like feeling as though we are trapped by anything we are doing especially when the idea of health and fitness is to improve your daily life, not make it unmanageable.

The idea of a “cheat day” however, gives the alluring impression that on a “cheat day” you should use the entire day to ‘treat themselves’ by pumping your system full of fat, refined sugar and additives. The problem with this misconnection is that the idea is not to spend all week working for a healthy mind and body only to turn around and traumatize your body for an entire day and then spend the following few days trying to recover from falling off the wagon.

To be more realistic, a “cheat day” is a bit excessive and generally unnecessary if you’re putting in the hard work to achieve your goals. It is better to lose “cheat day” and replace it with “cheat meal”.

Cheat meals are great! While you still don’t want to go overboard on overeating or consuming excessive amount of unnatural sugars, fats and additives in one meal, cheat meals are a great way to feel more comfort and flexibility in your routines.

Some people will plan out a cheat meal, every other week or so, or others like to stay on track with their diet but will enjoy a “cheat meal” for special occasions or event that may suddenly arise.

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When it comes to the type of weight you’re working with, whether it be: resistance weight, body weight, free weights or machines there is no simple right or wrong answer.

All variations of weight assistance are great in different ways, as they all provide different variations and slightly different muscle fibers being used during similar movements using alternative types of weight.

The best way to tackle different types of weights is to use a variation of as many as possible throughout your weekly routines, which will in effect help in creating more structured and fully shaped muscles and abilities.

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