Happy Friday everyone! Here is another edition of Ask Joe!
You mentioned on one of your posts that you like your clients to stop eating after 6:30. Why?
Your right! On my fat loss action grid I do have my clients stop eating after 6:30pm. I do this for a three reasons. First, a lot of calories later in the day isn’t what we want in a fat loss diet. We are trying get you to lose weight and it isn’t good when you are eating calories later where immediately afterwords you are going to be sedentary. Second, it gets you thinking about your meals. If you know you can’t eat after 6:30, I am hoping you will think ahead about your meals. This requires you to plan your meals ahead of time. Finally, it switches the focus to breakfast. If you aren’t eating from early evening to the next morning, you probably are going to be hungry for breakfast. If I can get you to eat a decent breakfast, you will less likely binge during the day.
What are some essential gear for working out at home?
Great question! You really don’t need anything, you can just use your body weight for a great workout. If you were to buy equipment I would say the essentials are an exercise ball and dumbbells.
When it comes to buying dumbbells, start with the lighter weight and buy the heavier ones as you get stronger. For women 15, 20, or 25 pound dumbbells should be good. For guys 30, 35, or 40 pound dumbbells should be okay. You can expect to pay a little more than a $1 per pound for the cheaper dumbbells. There are dumbbells that adjust to multiple weights, but they can be a little pricey, but are nice to have because they are contained all in one unit.
Exercise balls are cheap and provide lots of options for workouts. Exercise balls come in a few different sizes: 45cm, 55cm, and 65cm. There are smaller and bigger ones, but those aren’t very versatile. For most people a 55cm exercise ball is good. If you are a little shorter go for the smaller one and if you are tall go for the bigger one. Look for a ball that is either “anti-burst” or “burst resistant”, these balls won’t pop if they get a tear, they’ll just slowly deflate. Expect to pay around $10 – 30 for a good exercise ball.
Do you have a exercise or diet question for me? Send me a message to joe [at] joefitness.com, post it on the joefitness Facebook wall, or leave a comment below!