Welcome to our FAQ section featuring all the most frequent questions Kobi is asked while training clients. Have a question that isn’t answered? Fantastic!  Email us on our contact form. And remember Fitness is Not a Luxury, It Is a Necessity.™

If I had a dollar for every time I heard this I wouldn’t need to train clients any longer. Six-pack abs AKA ripped abs AKA Washboard abs AKA Beach body abs are really designed in the kitchen.  You know the saying you are what you eat? If you eat clean and stay away from the processed garbage out there, you are a whole lot closer to achieving the abs you want. Proper nutrition along with proper workouts are symbiotic in that they can’t work without one another.

Another popular question emerges – what are the best exercises to create those much-desired abs? Well there is no one right answer, and as a Personal Trainer I prefer the old fashioned mat workouts – crunches, knee-raises, leg raises, bicycles, planks, etc. I recommend adding weight to the exercise as you get more advanced and work your way up to supersets alternating exercises that work different parts of the core including the oblique muscles – no one wants love handles!  Bottom line – for year round enviable abs, it’s a partnership between nutrition and constant contractions of the entire core – IT IS MUCH MORE THAN JUST DOING SIT UPS.

This is a common question I come across – people see change when they first start a workout but then a few months in their body gets used to a certain routine, program, or equipment which leaves little room for change and improvisation.  You need to step back and make yourself more aware of a number of things:

  1. How often are you working out?
  2. Have you been using the same routine for a while now?
  3. Do you experiment with new machines, equipment, bands, weights, reps, sets, etc.?
  4. Are the terms Superset, drop set, Pyramid, negatives, isolation, pre-exhaust, failure and giant/tri sets familiar to you and incorporated into your daily routine?
  5. Are you comfortable working out alone or do you need a partner to push you?
  6. Can you improvise and think quickly on your feet when you see a certain piece of equipment that’s new to you?

Ultimately after you answer the questions above, choose one to start adding variation and change into your routine.  Do not allow the body to get complacent and workouts predictable – always keep the body guessing and keep switching up your routines to bust through plateaus and see change.

Everyone should do 30min of cardio with a heart rate of 150-160 4x a week to keep your heart healthy. Even if your goal is to gain mass, optimal blood flow to pump oxygen to the muscles will be achieved via cardio and improve muscle performance for workouts focused on mass vs loss.  If your goal is to drop weight, more cardio is needed including interval (intensity) training to burn more calories.
Note – To lose 1 lb a week, you need to create a change of 500 calories less per DAY to equal 1 lb lost in a week.

During a workout, your body breaks down muscle glycogen as well as muscle protein structures. Therefore, following exercise, your body needs to replenish its energy stores and repair muscle tissue to allow for new growth.In order to effectively do this, you’ll need to consume enough carbs to promote substantial insulin release. That’s because it’s your body’s insulin that is responsible for shuttling carbs and amino acids back into the muscles.  As a general rule of thumb, you’ll want to consume about 0.8 grams of carbohydrate per 2.2 pounds of body weight within 30 to 60 minutes after your workout. Any longer and you may miss your “window of opportunity” (the time period in which your muscles will benefit most from nutrition).
You’ll also want to take in about one-third or one-half that ratio in protein or about 0.2 to 0.4 grams per 2.2 pounds of body weight.  Chicken, lean Beef, steak, Fish (Salmon, Tilapia, Flounder), hummus, quinoa, brown rice, edamame, and peanut butter/almond butter are but a few of foods that can be consumed after a grueling workout.  If you’re a vegetarian or vegan, the same goes for you, just make sure to eat protein via yogurt (non-vegan), legumes, and tofu.  In addition, if you are limited on both time and money, a protein shake can suffice.

I often see clients at the verge of passing out and feeling nauseas at the midst of the workout due to lack of proper glycogen storages for energy to power a workout. I recommend eating something before hitting the gym; something easy and digestible – peanuts, granola bar/energy bar/110 calorie snack, dried fruits/nuts (either dried or raw), oatmeal and/or Yogurt (if working out in the AM). These foods provide the proper mix of protein and carbs for energy to definitely fuel you through that hour session.  If you choose not to listen, guarantee you will end up on your back with your feet elevated and a glucose tablet in your mouth to raise low blood sugar levels, or worse, injured to improper nutrition leading to poor muscle performance.

I am always asked this question – Whey protein to me has become a big business, but I respect it because we all need it.  So many companies out there are producing protein powders and RTD’s (ready to drink) shakes like muscle milk.  Protein powders and shakes are an easy option for pre or post workout fueling.My top 6 protein powders are:

  • Isopure – as the name implies – PURE. A bit expensive but worth it. A clean protein powder and no gimmicks.
  • Muscle Milk (CytoSport) – this company I use myself and love the taste and consistency of this powder. I like banana cream and their Dutch chocolate flavors – MMMMMMMM.
  • Isoflex by All Max
  • Protizyme by Metabolic Nutrition
  • Vega one (Plant Based and actually a good source)
  • Myofusion Elite by Gaspari (former body builder Rich Gaspari produces a mean line of goods).

Remember that Whey protein is just that, dairy; so if you have allergies or are lactose intolerant, be sure to pick the right choice for you. And always start at slow to see how the body reacts, if you have an upset stomach, try another until you find what works for you. Every body is different.

When my clients ask me what supplements I should be using, I always first talk to them about their goals and needs.  Supplements are just that – supplemental to proper nutrition, not a replacement. For all those eager bound gym fanatics here is a list of supplements you could be using:

  • Creatine (with caution as this is not best for everyone and most females DO NOT need it)
  • L-Glutamine
  • BCAA’s
  • Vitamin C
  • Multi-Vitamin
  • Zinc
  • Fiber
  • Protein Powder
  • Glucosamine

Make sure to check with your primary care physician before starting any  new supplements to make sure there are not any interactions with conditions you might have or medicines you are currently taking.  There are drug interactions with supplements listed above.

The typical answer is 24-36 hours if following a strict eating and sleeping regiment. If you are getting a good amount of protein and sleeping 6-8 hours (muscles grow and repair while the body is at rest) then you can definitely workout 5 days a week and even hit the same body part twice within the week.  DOMS (Delayed Onset Muscle Soreness) is the term we associate the soreness and burning sensation during and post workout. This is simply just the breakdown of glycogen/glucose in the body and small tears that naturally occur in muscles during normal workouts. Once the muscles have had a day to repair, you can definitely hit those same body parts again at the gym.
Note – if after a few days soreness is not diminishing or is growing stronger, give your body a few days off to rest. It is possible to strain muscles especially when striving for a goal. As always – if repair isn’t occurring, see a physician to confirm there is not a muscle tear or sprain that needs medical attention.

Absolutely needed is foam rolling and massage to break up the buildup of fascia in muscles, which ultimately creates knots in the muscles that leads to shortened muscles and alas pulled muscles. All athletes know that dynamic stretching is best for pre-workout.  Dynamic stretching brings blood to the muscles before you workout, slowly lifting body temperature, especially in cold weather, to have muscles prepare to be fully engaged in the workout.
Post workout a long, deep stretch and fueling right after is key to keep muscles loose and start recovery right away since when you workout you develop little tears in the muscle(s) that need to heal. Incorporating yoga and even hot baths with Epsom salts can help recover and allow you to assess painful spots in the body.  Also ice baths are great for inflammation in the muscles that occurs after intense workouts.

There’s a misconception that when your goals is weight loss, you should only do cardio.  This is 100% incorrect.  Weight training is needed to help tone the muscles as fat cells are being blasted via cardio. This will help prevent sagging skin. Also weight training can blast metabolism especially when done with high intensity cardio burst in between sets.
For example, while lifting chest, in between sets, superset push up burpees to keep the heart rate up and use full body mass to tone as well. Bottom line – being a cardio junkie won’t leave you with the body you desire. You need to work those muscles to build strength, definition, and boot metabolism.  Lifting legs gives a huge jolt to metabolism even better than cardio! And don’t be afraid of weight, push yourself, don’t back down from a challenge.

With my years of experience and education I can easily design a program for you based on your needs and demands. Fill out the contact form or just email me a brief intro of what your goal is, what you previously have been doing (workout wise), your diet and what supplements have you been taking.  Trust me to design a detailed 4-6 week program to fit your needs help you create your best self.

I believe wholeheartedly in eating clean.  All those craze diets out there are just that, a craze, that will pass but you will be left unhappy without a change.Eating small meals throughout the deal to stabilize your blood sugar and keep muscles fueled is key.  Lean proteins, complex carbs, steamed and fresh veggies and fruits, healthy dairy and limited sugars are the best ways to fuel.  Remember everything you put in your body is fuel. Would you put garbage fuel in your car? No! So why would you put it in your body?
As for a Gluten Free diet – this is essential for someone with Celiac Disease or gluten intolerance. Gluten is the protein found in grains such as wheat, barley, flour, etc. When someone with an allergy or intolerance digests gluten, it causes the body to attack itself, and ultimately causes malnutrition. If you think you have a Gluten allergy or intolerance, see a doctor.  As for jumping on the gluten free craze – gluten free doesn’t mean healthy or calorie free.  Stick to what you know.  There is no shortcut to a healthy life – eat right, stay focused, and stay hydrated.