Asking a Question:
Whether its about equipment, nutrition or looking to find trusted training advice backed by industry professionals, we've got you covered.
Once you've asked your questions, you will get a direct response from a team member with insightful tips and insight catered directly to what you've asked for a completely personalised experience. We will then anonymously put the question and our answer below for the rest of our community to see.
If we are unable to provide an answer we will make recommendations to speak with industry professionals who can assist within their scope of practice.
Let's get started and ask us your questions by Clicking here
The Fitness Experts Response
See below to find your questions matched with our Answers.
Fast ways to Gain Weight?
To gain weight you will be required to eat in a calorie surplus, but how do you know if you are in a calorie surplus?
You will need to find your Basal Metabolic Rate (BMR) and your Total Daily Energy Expenditure (TDEE). Once you have established these, you will need eat at a % above those calories (between 5 - 15% is Fitness Warehouse's recommendation).
Meaning if your BMR & TDEE comes to 2500 calories, a 10% increase would be an extra 250 calories, meaning a daily intake of 2750 would put you into a surplus.
For further assistance on this, we recommend speaking to Nutritionist, Crystal Trace from Strength lab.
How to do correct form with strength training?
Our Managing Director - Kieran put up a very insightful blog post around all things fitness, which can be found here:
In section 4 he recommended a book called "Starting Strength - Basic Barbell Training" which is a great place to start when it comes to learning correct form and a strength approach to training.
What is the Best Equipment to train Abs?
Looking at ab equipment specifically there are many great options. The Xpeed X-Series Sit Up Bench would be the ideal Recommendation. Use this 3 times a week minimum to build a strong core .Shop Here
To get an idea of what exercises you can complete on a sit-up bench, there is a blog on this showing 3 great variations of ab exercises to complete with a decline sit up bench. Click Here
How to make the most of your Treadmill?
Check Out Warehouse of Knowledge where you can find a great range of answers and information for all your fitness needs - here's 3 blogs specific to your question, to make the most of your equipment & to assist with some training!
BLOG1: Treadmill Oil - The Does and Don'ts of Lubricating your Treadmill -Click Here this is the best place to read on maximising the longevity of your equipment.
BLOG2: From Couch to 5k - a Basic Treadmill Training Guide -click here this would be a great place to start when finding a basic training guide for information.
BLOG3: A Healthy Heart: A Deep Dive Into Heart Rate Zones -Click here This is our latest blog release, highly informative to training progression in alignment with your heart rate - You can plenty of other information all within the Warehouse of Knowledge to assist you further!
How much water to drink when taking Creatine?
Great question! Fitness Warehouse has been selling supps for years and this is a common question
In terms of consumption, a minimum 300ml of water or liquid is best.
This should give it the appropriate amount of liquid to dissolve in.
In regards to your entire water daily intake when taking creatine for your training & health needs. Aim for 1L of water per 25kg of bodyweight.
This will help the creatine get to the muscles and saturate the muscle cells entirely of the creatine to optimise the results
Best Wholefood Protein Source options?
GrassFed & Grass Finished sources -
Grass Fed and Grass Finished are great options as the animal has lived stress free and given non processed food sources. Grass Fed is also great and readily accessible at all your Super Markets (Woolies - Macro Brand, Coles - Graze Brand, Aldi - its a green labelling instead of the Aldi Blue) - these brands cater for Beef and Chicken (woolies & Coles)
Eggs - Eggs are one of the purest forms of protein you can get in terms of whole food. A clean source, an incredible source of fat too with the Yolk. The best option to look for in eggs are pasture-raised and also how many hens per hectare of land. Again you can get great options from your local supermarkets, however if you want the best quality whole food source, and are from Adelaide, try Happy Little Clucker - they are located within the Adelaide Central Markets.
And if you are plant-based - Legumes, Tofu, Nuts, Seeds & Quinoa
What do I do to lose weight?
In order to lose weight, you have to follow the law of thermodynamics where you are in a caloric deficit. A caloric deficit quite simply, burning more calories than you are consuming across your day.
In terms of exercises there are many different options
A great place to start would be reading the blog about Strength V Cardio training for weight loss. You can find this here
It is important to exercise in ways that bring you joy - the more we enjoy exercising the more we are likely to stick at it.
What are some easy at Home exercises to do to lose weight?
Check out someYoutube Channels below that may be great options to follow along from home, while providing a range of variety of workouts for any experience level:
Fitness Blenders- The hosts of the channel are both Certified Trainers and have hundreds of workouts to choose from
Chloe is a significant name in the fitness influencer realm of social media.
Sydney has a range of workouts varying in experience level. Each thumbnail is clearly labelled giving you a quick and easy decision to make before starting
Are Ice Baths for Everyone?
Fitness Warehouse believes Ice Baths are an incredible tool that are increasingly popular in the wellness space, and even more so among professional sporting clubs and those really looking to maximise their recovery.
They can be brutal to do, especially in colder months, but everyone can benefit.
a Hot Tip, when you are doing a cold immersion, focus solely on your breathing. Take Deep Controlled breathes during your immersion, and the oxygen delivery through your body will help with feeling warm during the experience.
Frequently Asked Question
Food and Working Out?
The most common question so far has been what food should I be eating for weight loss or for my goal; often paired with what exercises should I be doing, or how many times a week. Both great questions with high value answers for each.
Food directly is your fuel for working out, regardless of whether you're building strength, training for endurance or looking to lose weight, fueling with the right foods and the appropriate volumes is crucial to improving performance and working towards your goals.
Food and Exercise should be considered partners to performance and not opponents, exercising and appropriate nutrition will fast track your results.
To look further into the important of nutrition, read the blog "Achieving Your Fitness Goals: The Role Of Diet And Staying Motivated" - here
The Fitness Experts Response
Approximately how many hours should I train a day to gain muscle and become more fit?
Great Question! Pending on the style of training you are doing, lets make this specific to strength and hypertrophy training.
Training for 45 - 60 minutes, 3 - 5 times a week with weights is enough to build muscle, as long as you are progressively overloading across your training sessions on a weekly basis. You can progressively overloading by increasing weight, increasing reps, increasing sets and many other ways across your program.
Be sure to be consuming enough protein and calories across your day, you will need to be in a calorie surplus in order to build muscle. You can refer to the gain weight questions above to see how to eat in a calorie surplus
How many days a week should i be exercising to improve my physical health?
Training consistently is going to be hugely beneficial. As for how many times, it comes down to what suits your routine, how well you recovery and if you are following a specific program.
Fitness Warehouse's recommendation would be at minimum 3 days a week to see great improvements to your health, and maximum 5 days a week. Having 2 days rest throughout the week is going to be significant to your recovery and your ability to keep training at intensity week on week.
When is the best time to take Creatine?
A common question and a great one!
There is multiple researches that have conflicting results, of whether pre workout or post workout is best.
Some suggest pre workout, for quicker absorption with your pre workout drink, others suggest post workout with a protein and carbohydrate source so it gets delivered to the muscle faster.
Fitness Warehouse's Recommnedation - taking the recommended daily dose of 5g, at whatever time is best for your routine. Why? because in order for creatine to be effective and have full saturation, you will need to take it daily, regardless if you train on the day or not. So taking it at any time that suits your routine, is going to ensure your daily requirements are met.
Top Tips for staying motivated and engaged with your fitness routine from home?
The importance of an engaging workout is going to help you be motivated and disciplined, so thankyou for your question!
Fitness Warehouse's number 1 Tip for this would be find exercises and workouts that you enjoy, whether its body weight, cardio, strength training, the exercises you enjoy the most, as the ones that you will find most engaging and most motivated to do.
Looking for more knowledge bombs?
Warehouse of Knowledge
Check out the large range of Blogs that covers all of your health and fitness needs. From training tips, equipment insights and updates from our beloved Director himself, it really is a Warehouse full of Knowledge.
