Murphy Fitness

FREQUENTLY ASKED QUESTIONS

When faced with a big meal, party, or buffet, what food should I reach for first?

Patrick - Always reach for protein (chicken, fish) first! Protein will fill you up, suppress your appetite, and leave you less susceptible to attacking the dessert tray! Protein also slows the absorption of carbs, which helps to reduce body fat gains. What to avoid? Download my MURPHY FIT-PLAN FOODS TO SAY FAREWELL TO to find out!

Is it better to eat before or after my workout?

Patrick - It is important to do BOTH! You should have a light snack about an hour and a half before your workout to give you energy...something light like a handful of nuts (almonds, hazelnuts, walnuts) and/or fruit. Post-workout is the time to feed those muscles you just worked out! Have a well-rounded meal with protein (chicken or fish), a salad and some healthy carbs like brown rice or quinoa. Download my MURPHY FIT-PLAN FOODS TO FREAK THE FAT OUT to see what your healthiest options are.

How do I stay motivated?

Patrick - Motivation usually comes from some type of "fitness resolution", usually made post-holiday, pre-wedding, pre-summer, etc. As time goes by, the intensity of that resolution and accompanying motivation tend to wane. Once our routine becomes "routine", our mind and body lose the stimulation to keep going. There are many physical and mental tricks we can use to "freshen up" our course of action!

One of these tricks is to keep variety in your resistance-training program. Learn at least 5 different chest exercises, back exercises, arm exercises, over a DOZEN glute and leg exercises, and a MULITITUDE of core exercises that you can combine and interchange weekly. Boredom is the bane of a fitness program!

Check my BLOG often for new exercise postings, or go to the STORE or MEMBERSHIP section now to get access to workouts and programs built for optimal results!

What are the best exercises for my butt and thighs?

Patrick - Lunges Lunges Lunges! Forwards, backwards, sideways, rotating, walking, jumping, with weights and without weights...legs love lunges! Download my MURPHY FIT-PLAN THIGH & GLUTE SALUTE! to get some prime examples!

What is the best piece of cardio equipment to choose at the gym?

Patrick - The goal of cardio is to raise your heart rate so you burn optimal calories. In my experience the treadmill is the best piece of cardio equipment to get your heart rate where it needs to be, plus you can add a lot of variety to a treadmill program (running, walking or running on an incline, intervals). If there is no treadmill, choose a piece of equipment where you are forced to stand. Sit-down machines should only be used if you have an injury that prevents you from standing up! Download my FREE MURPHY FIT-PLAN MAXIMUM RESULTS CARDIO PROGRAM to optimize your results.

Why is skipping breakfast bad for me?

Patrick - Scientific studies show that skipping meals, or going without any food for hours at a time for that matter slows your metabolism and teaches your mind and body to store fat. We are talking about body fat percentage people! If you starve, you will get skinny, but you will be "skinny fat" with no muscle and probably a good degree of cellulite on your body! In health and fitness, you do not take shortcuts. Do it right, even if it means the process is taking longer. Your results will be more consistent over time. Download my FREE STARVE=STORE PDF to learn more about the mechanics of starvation!

Why is staying hydrated so important for weight loss?

Patrick - Water suppresses the appetite naturally, and helps the body metabolize stored fat. Studies show that a decrease in water intake will cause fat deposits to increase, while an increase in water can actually reduce fat deposits. Download my FREE H2OMG! PDF to learn more!

Is it better to work out in the morning rather than late at night? Thanks! ~ Michelle (from Twitter)

Patrick - Michelle... you've asked a VERY common question. There have been published studies that have stated that training before lunch time is best due to the hormone levels in your body that will maximize fat loss and muscle gains. I say, that it is MOST important to establish an exercise "clock" and train when you know you will most likely get it done. If you train sporadically, then you will most likely be flakey with your workout routine. We are creatures of habit and the "habit" of exercise will be developed much easier if you stick close to the same time every day. Your brain will actually feed you the urge to workout after just 2 weeks of training routinely at a given time. Pick your time... establish the habit week in and week out, and you'll find yourself craving a workout, even on vacation :)

How often should I work out? Should one do more cardio than strength training? ~ Julie Cantrell, Los Angeles, CA

Patrick - Hi Julie. Your workout minimum requirement should be two full body resistance training workouts and three hours of cardiovascular workouts. Accomplish your cardio workouts in between your weight training days. It is imperative to listen to your body, as to not overtrain. If you feel broken down and sore, you need to recover. One of the best ways to recover is to perform easy cardio days until your body feels better. Think of these one hour easy cardio workouts as one long warm up and cool down. These workouts will clean the blood of lactic acid and byproducts from exercise, preparing your body and mind for those high intensity workouts again!

Can you explain what a 1RM is and describe the possible benefits of this type of workout? ~ Carolyn Ballard (from Twitter)

Patrick - Hi Carolyn. 1RM means 1 rep max. It's used to determine your max strength while performing various compound exercises. For example, many people want to know their 1RM with squats, bench press and deadlifts. A 1RM set can be high risk, especially if you don't have good form and posture while performing the exercise. I don't suggest attempting 1RM workouts for novice lifters, or even if you just want to lift to tone and maintain shape. This is a workout geared towards people who's goal it is to build MAXIMUM strength, such as pro athletes and olympic power lifters.