Some good questions over the past week! Today we will discuss…
☑️Can you gain weight eating healthy fats? Healthy foods?
☑️Is a workout a waste if I don’t get sore?
☑️Why is everyone doing something different in the group?


 If you are interested in the previous blog post,  check them out here =>


Q- I cut out all my carbs, but I am still gaining weight. How is this possible? 


A- If your goal is to lose bodyfat, calories matter. A lot.


The low carb people want you to think there is something magic about cutting out carbs. When you cut out carbs, you reduce calories. This is how every diet works. They will also have you  increase protein and/or good fats. You will not feel as hungry when you are taking in enough protein, fiber, and good fats. If you are not as hungry, you will eat less.


A lot of people go way too high on the fats, even if they are good fats. It is possible to gain bodyfat eating healthy foods. It’s about the portion sizes. It is very hard to overeat lean proteins, or carbs with a high percentage of fiber. It is very easy for the calories from fats to add up, quick. Protein and Carbs have 4 calories per gram. Fats have 9 calories per gram. Find a balance. I am not a fan of strict diets. You will not be able to follow them long term.


If you are interested in our Precision Nutrition Program check out this link=>   You can follow your strict plans and lose weight for a month, just to put it back on. Or you can build strong habits that last a lifetime.


Q- Is a workout a waste if I don’t get sore?


No. No. and No! There are so many factors when it comes to muscle soreness. There are some people that will rarely get sore, even if they work really hard. It is not good. It is not bad. It is, what it is. I have had people never get sore and get stronger, lose fat, and reach all their goals. There are a million people getting sore, and not reaching any of their goals.


Delayed onset muscle soreness (DOMS) is pain and stiffness felt in the muscles hours or days after exercise. Muscle soreness is caused by eccentric exercise, isometrics cause less soreness, and concentric causes very little or no soreness. Most people will get sore when they switch things up, or start working out after a layoff. You will not feel as much soreness after the initial period.


For example, if you are dragging a sled, that is not going to make you sore. There is no eccentric portion. But do squats with an emphasis on going slow, or Romanian deadlifts (RDLs), much better chance of getting sore. Does not mean one is better than the other. It all has to fit in a well designed program, for you. I even have some in- season athletes where I adjust their sets, reps, rest periods, and volume so they can train hard without getting sore.


Q- Why is everyone doing something different in the group? How do they know what to do?


Members come to us with different goals, previous injuries, and exercise experience. Everyone in the group SHOULD  be doing something different! We start with Why. If the goal is to improve lower body strength, there are a million ways to do this. We have to help you reach your goal. We have to keep you safe!


They know what to do, because we take the time to meet with them one on one before starting up. You will get a lot of attention in the group setting. It is group personal training, not a group class.


I will use the example of a group I had earlier this week. We went into squats. Here are a few variations, why I Chose them.


TRX supported squat- this individual had a hard time sitting back into the squat, lacked hip mobility. We had to take a little bodyweight off,  and offer some support to help them transition to regular squats
lunge – This person had some back issues and could not lean forward without pain. They were stronger with more experience . So this variation allowed them to stay upright and load the lower body without putting pressure on the back. 
goblet squats with kettlebell- Pretty straight forward. They have been training with us,  and past the bodyweight squat phase. Everyone starts by showing us they can control their bodyweight. After that , they add weight for more of a challenge. 
landmine squats – This person had a hard time holding a kettlebell while squatting. We were able to load the landmine up and challenge their lower body. 
bridge – this person had knee issues so we removed squats and had them do this instead. 
 monster walks with the NT Loops Awesome exercise and piece of equipment. Very versatile. They wanted to focus on their glutes, take some pressure off the knees. 
half squats-  Say what?! Yeah, in this case I noticed the individual lacked hip mobility. They were rounding their lower back to make it look like they were getting deep. As a result, they were messing up their low back from squats. I had them do half squats, and then balance out their routine with a ton of hip mobility work. I then threw in some Romanian deadlifts to make sure their hamstrings and glutes were getting stronger. I threw in some TRX squats to loosen up the hips. Of course, we also do this with our dynamic warm up. Now, if you can full squat safely, do it! If you are squatting high, with an incomplete overall program, you are creating muscle imbalances. 


If you have questions hit reply and  send them over. If you are interested in setting up a free consultation, or quick call, HIT REPLY  or TEXT/CALL 757 589 7028


Tired of overnight trainers, or large group classes that don’t provide the attention you deserve? Need a personal trainer to hold you accountable? HIT REPLY OR TEXT/CALL 757 589 7028  to set up your free consultation!


Detric Smith, CSCS, ACSM EP-C, Precision Nutrition Level 1