Marie Gibbon - IFBB Pro Figure Competitor and ISSA certified Personal Trainer answers your specific fitness, diet and exercise questions - if you have a question you would like to ask Marie concerning your own training, supplement or food programs then contact us now.

Q Why is it that I don't get any stronger even though I am lifting as hard as I can?" 

I think every time something like this happens you have to look at your diet. If you are not getting the results you want no matter how heavy and often you lift you are doing something wrong. For maximum results your diet needs to match your workouts and goals.

Q Should I do my cardio before I work out or after? Will I lose strength if I do my cardio first? Does it burn more fat to do my cardio after?" 

I’m a believer in doing cardio after working out. You want to save all your “strong” energy (creatine from your muscle cells) for lifting weight. An average person has about 20 minutes of creatine in their body and after that most of us start feeling weaker. That is also the average time it takes your body to start burning fat for energy; for maximum fat burning the cardio should come after your workout when you already are in the “fat burning phase”.

  
Q How important is it to work my legs on a regular basis? I run a couple times a week; is that enough?" 

No, running will not work the muscles in your legs the same way as weight training will. Running, with the exception of running hills, doesn’t actually do much to “shape” our legs at all but is very good for cardiovascular health. If you don’t want your legs to get heavier with added muscle, do light weight with many repetitions and supersets so you get the muscle endurance that running (which is good for cardiovascular endurance)  can’t give you and also the shape.

 
Q I do abs three or four times a week but I still have lower back pain when I work in the yard or do any manual labour. Does that mean I should do more core work?" 

Yes and no. Core work should always be a part of your training. I believe if you are lifting right you always use your core. You don’t want to “rush” through the exercises and be “sloppy”. Always keep your core tight. Make sure you are doing the exercise right before you add more weight, especially in back and leg exercises.  Lower back pain more often comes from too tight hamstrings, hips and or quads. Stretching should also be a part of your training as often as possible.

Q I'm trying to lose that last stubborn 10 pounds and I'm having no luck. I workout 6 days/week. I do cardio 30-45 minutes/day and weight train 5 days a week. My diet is pretty good. I probably consume about 1700 calories/day. When I cut more than that, I get very hungry because I work out so much. I really don't want to cut more calories, but if I have to I will do whatever you tell me. 

The last few pounds are always the hardest to get off. It will take more patience, persistency and a longer time then the first 10 pounds did. I think varying your diet, switching to lean red meat instead of chicken and sometimes add some almonds or extra complex carbohydrates (oatmeal, sweet potatoes, brown rice, etc.) to keep “tricking” you body to willingly give away more fat for energy. I do not suggest you cut more calories. It all depends where the calories come from. If you want your body to be comfortable with getting leaner, you have to make sure to eat GOOD nutrients that you easily can utilize. In addition to varying your diet plan try to put some plyometrics in between sets when lifting weights to burn extra calories.

Q If you have limited time at the gym (only been able to get there 3 times a week) – what should you concentrate on and how long should you be in the gym for?

No rules...the important thing is to make sure every time you do go try to work to speed up your metabolism. The best way to do that is to lift weights. Cardio will burn calories while you are doing it and a few hours (depending on length and intensity) after. Weight training though will make sure you are burning extra calories for 24-48 hours after finishing since that is how long it takes your muscles (depending on body group) to “heal up”. For maximum result and overall health I would suggest light weights/higher reps combined with plyometrics and/or doing back to back exercises; make sure you sweat! Cutting down on your rest periods like that will mean you won’t be lifting as heavy, BUT the calorie output will be higher.

Q I am a married professional who travels upwards of 60% of the time.  How do I stay on track when I am traveling?  

This is hard, I know. When you travel for work and don’t get to be on your regular routine your discipline and dedication get really tested. Most important is the diet. TRY to eat as healthy as possible; make good choices. Lucky for us most places today are willing to change their menu to fit healthier choices if they don’t offer it on the menu. Don’t be afraid to ask!!! Also try and get as many “healthy” snacks as possible to keep in the hotel and/or with you to make sure you don’t reach out for the first or usually easiest thing when feeling hungry. Try to either use the gym in the hotel (if they have one) first thing in the morning to keep your metabolism going through out the day OR go for a walk. I know people (me included) that even use the stairs in the hotel to make a workout. Be creative! Remember to check at the front desk also; the hotel may have an agreement with a nearby fitness facility or know of local jogging paths.

Q How can I eat to get stronger and leaner at the same time? Are there certain foods to avoid or certain foods that are a must? 

This question has two different schools of thought. I’m one of the ones that would say yes, you can get stronger and leaner at the same time. It is harder though and will take a much longer time than trying to separate the two goals. The cleaner you eat for a LONG period of time the better. You do need more calories than when just leaning down, because you’re eating to not loose muscle mass and hopefully even gain some. I don’t think there are any “must” foods but your diet probably has to change weekly depending on how your body is feeling. I would also suggest you have two different diets, and alternate them weekly throughout your training cycle. For example, during week one take in 50% more carbs whereas in week two add around 50 grams of protein every day. That way you hopefully keep tricking your body to lose the extra fat you want and at the same time increase your strength. I also suggest to eat as much solid food as possible and don’t rely on protein shakes to get the right amount of protein every day.

Again, the most important part here is to look at yourself (even better, have somebody else look at you) weekly and determine your diet and amount of cardio depending how you look.

When it comes to food to avoid it would be sugar or heavily processed food. The longer you avoid sugar and stay with complex carbs the better you will look.