Q&A: Do I Burn Fat When I Sweat?

"The only thing to do with good advice is pass it on. It is never any use to oneself." ~ Oscar Wilde

Read on for answers on some of the most commonly asked fitness questions on my weekly Q&A held on  Djoe’s Fit and Wit! 

Q: Does sweat really burn fat? Or is it just a common mistake?

A: Perspiration varies from a person to another. But it does NOT indicate fat loss. Generally, heart rate gives a better indication at burned calories and it can be measured with a monitor.

Q: Girls and fitness: What is right and what is wrong? Cardio first then weight training? Or Weight training only? Or Cardio only? Thanks!

A: A program that comprises both, weight training AND cardio at the same time is scientifically proven to burn more fat, lead to more dramatic results and body RECOMPOSITION which should be the ultimate goal of everyone.

Q: Which do think is better, Creatine monohydrate or creatine hcl? And which do you recommend?

Good evening Philip! Excellent question! I have taken both for a long time.. Although the HCL variety is marketed as being highly superior, I don't think the difference in price is worth it. Monohydrate is much cheaper and has worked for tens of years and most research papers, science and studies were conducted on it. However, one area the HCL might be better is when dieting for photoshoots, it helps pull almost all water intracellularly and not under the skin (water retention) for an extra lean and ripped look...(Doesn't mean monohydrate causes significant water retention either)

Q: How many exercises do you suggest for each muscle group per workout? For example if I am training chest and triceps in one day, would you suggest 3 or 4 different exercises for each muscle group?

A: Excellent question Miryam! If you're doing mid-to-high rep ranges, meaning 8-12, 12-15, or 15-20, then 3 sets per exercise, 3 to 4 exercises is sufficient, but that is generally speaking. Exercises chosen should be primarily multi-joint compound movements because not only those will exert you the most but also are scientifically proven to give best results in terms of fat loss and muscle gain.

Q: What is the best advice you can give someone that often goes through binging? (Mental and nutrition wise)

When it comes to binge episodes, I have three layers of advice.

First one: To surround yourself with positive people who encourage you to reach your goals and help you out rather than ridicule your efforts and try and push you away from them.

2- To eat smaller, more frequent meals with complex carbs and fibers.

3- If you find yourself to be tempted by certain foods at home, discard them, put them out of reach, control your environment and success is guaranteed.

Q: I feel I’m growing too big in size. I am currently lifting weights. I am thinking of stopping heavy lifting for now and work out 2 months insanity at home. If I don't get result, I will go back to the gym and prepare myself for summer. What do you think?

A: Hello Arthur, I would highly suggest that you keep lifting weights, because that helps boost metabolism like nothing else, and ultimately this will aid enormously with your body recomposition and fat loss efforts. Instead of stopping training, what I would tweak is the rest periods. Try not to have more than 45 seconds between sets, and aim for higher reps 12 to 15, and sometimes even up to 20 reps. rest less, do more reps, and i recommend that you do 3 HIIT sessions every week of 20, 25 minutes each time. Keep up the hard work and stay patient. Results will keep coming!