Frequently Asked Questions

  • Do you need to be fit before you hire a personal trainer?

    There is a general misconception that you need an underlying level of fitness to work with a Personal Trainer: this is not the case.

    Personal Training can be really helpful for those with limited experience or confidence with exercising.

    The entire focus of a Recking Crew Personal Trainer is to design an effective training program that teaches you the correct way to execute the movements prescribed, to build a solid foundation of movement and strength and to answer any questions you have along the way.

  • I’m a woman. Will weight training make me big and bulky?

    Women who weight train will not build abnormally large amounts of muscle. This is a MYTH. Pure BS.

    The female bodybuilders that other women identify weight training with, are often times pharmaceutically assisted in order to achieve the unnatural bodies we see in competitions etc.

    A woman that weight trains without steroids will be able to shape her body and tone her muscles without gaining added “bulk”. The repeated load on the bones will strengthen them much more than running (popular amongst female athletes) as an example, because most of the actual movement pattern that occurs during running is in the air, where the only force acting on the body is gravity and air resistance.

    A strength / weight trained female will also strengthen her joints, ligaments and tendons, which will help to reduce and even prevent injuries later in life. 

  • Do I need to buy any equipment to train with you?

    You do not need to buy any equipment.

    We specialize in creating highly effective, time conscious programs that require no equipment at all, often called “bodyweight” exercises.

    If you do have some bands for example or a small set of dumbbells, we will incorporate those items into your program.

    You do NOT need a full scale gym to get in the best shape of your life.

    Let us show you how.

  • Should I take BCAAs before, during or after my workout?

    Taking BCAA is a waste of time and money.

    It will not aid in muscle retention during weight loss, and will have no impact on muscle growth.

    A very recent study by Ooi et al. (2021)⁣ gave 132 Chinese adults BCAAs for 16 weeks as an aid to muscle preservation during weight loss.

    The Net result was:

    “BCAA supplementation does not preserve lean mass or affect insulin sensitivity in overweight and obese adults during weight loss. A higher protein diet may be more advantageous for lean mass preservation.”⁣

    Additional peer reviewed studies have demonstrated that BCAAs have little to no effect on muscle growth during hypertrophic training phases.

    Consider upping your protein game & save your hard earned money for something useful.⁣

  • Is running better than walking?

    Running and walking work the same muscle groups, with very similar health benefits as well.

    The key difference is the intensity of the workout; it takes more time to burn the same amount of calories when walking vs running.

    However, walking burns more fat, and is included in every Recking Crew prescription for weight loss related goals.

    Lipoprotein lipase (LPL)  is an enzyme critical for fat metabolism. Sedentary behavior can drive your LPL levels down. Walks can help boost & sustain levels of LPL, which in turn helps metabolize fat into energy (burning calories from stored fat)

    If you are moving from a sedentary lifestyle to a more active one, walking will be a bit easier and you’ll improve your cardio fitness slowly and steadily. Walking is low-impact activity compared to running, making it easier on your bones and joints, which is a real benefit for older or heavier bodies.

    Walking requires more time to produce the same results as running, so you can always break up that time into shorter, more frequent walks (ie 3 x 10 minutes vs 1 @ 30 mins).

    We organize regular walks: see West End Wellness Walks

  • Are machines better than free weights?

    Exercise machines are generally designed & engineered with male bodies in mind.

    Women often find it difficult to find the correct alignment while using them.

    Machines also tend to target very specific muscle groups from a primarily seated position: this burns fewer calories, but is desired amongst the bodybuilding community where targeting smaller segments of muscle is required.

    That said, we don’t rely on exercise machines at Recking Crew.

    In our opinion, more injuries occur as a result of unavoidable improper form and poor range of motion due to equipment design and limitations, than with lifting heavy free weights.

    We tend to prefer free weights, resistance bands, OKE and bodyweight exercises. We enjoy greater programming flexibility with the range of options (variables) we can employ, which not only allows us to select the most suitable exercises for your goals, but keep you engaged, challenged & safe.

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  • Will eating fat make me fat?

    EATING FAT DOESN’T MAKE YOU FAT.

    BUT: fat is more calorie dense than protein and carbs, which means that consuming too much fat will add to a calorie surplus and THAT in turn is where the fat sneaks in.

    Each gram of carbohydrate and protein yield 4 calories/gram. Each gram of fat yields 9 calories.

    Fat provides us with valuable nutrition and keeps us satisfied until our next meal.

    The amount of fat that you consume at each meal will depend on your size, activity level, and if you need to lose weight or not.

    Using a brick of cheese as an example (cheese is considered a fat), 2 toonie size slices or one thumb (use your thumb as a measure) is a typical portion of fat and not just cheese: any fat.

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