(Published Jul 6, 2016)
Javan Odinga is not just a friendly face in the Mordoh Fitness Center. He is a great resource for answering any JCC member’s question from how to use certain equipment to what kinds of calories help a person maximize their workout. Similar to how a GPS device functions for a car, Javan can provide direction to help a person reach their final fitness destination. Here are some common questions and answers.
Question: How many calories should I eat?
Javan: It’s not about just calories in and calories out. It’s about the mix of calories you’re eating. Calories should be a mixture of protein, carbohydrates and fat. If you’re staying within 1,200 calories a day, but those 1,200 calories are cheeseburgers and french fries, that obviously is a bad source of calories. But I often say, ‘start with the foods you love’ and build from there.
Question: Why do I need to do strength training if I’m already doing cardio?
Javan: Combining strength training with cardio helps you burn more calories. You have to build muscle in order to burn fat.
Question: Why am I not losing weight? I work out every day.
Javan: The answer depends on your individual circumstances. A common reason is that it may be you’re not resting. The body needs to recover before it can continue to burn fat. If a body is constantly exercising, it goes into shock mode and starts to store fats. So one day of workout, one day of rest allows the body to rest so it can start to burn calories instead of store them.
Question: Why am I not losing weight? I skip lunch every day.
Javan: Instead of skipping meals, it’s better to eat more meals of smaller portions. “Grazing” keeps your metabolism going. When you eat a large meal, the body assumes it should be storing the calories.
Question: How do I know what snacks to eat?
Javan: Try to have snacks that are 200 calories or less, high in protein and fiber which keeps you feeling fuller longer. It’s also a good idea to have a protein snack after your workout to replenish muscles.
Question: I don’t feel like working out. What can I do to get motivated?
Javan: Starting any new routine is not easy, but once you begin to see results and stick to it for three weeks, it will become a habit. Just start moving and give yourself realistic goals.
Question: Which muscle groups should I focus on when I’m in the fitness center?
Javan: It’s not a good idea to work the same muscle group two days in a row. Muscles need time to recover for you to avoid injury. Knowing which muscle groups to focus on depends on what your goals are. For a customized program to help you reach your individual goals, feel free to contact Javan.
Interested in knowing what it’s like to use a personal trainer? Check out these three case studies featuring Javan’s clients.
Or check out this blog for more about Javan Odinga.