GENERAL FAQ's

What is a healthy body fat%? Some fat is essential for your body to function properly. Fat regulates body temperature, protects vital organs and it is where energy is stored.  

               *According to the American Council on Exercise

Can I turn my fat into muscle? It is impossible to turn fat into muscle since they are different types of biological tissue. However, you can reshape your body by toning muscle through weight training and burning fat through the combination of proper nutrition and cardio.

Should I avoid lifting weights if I don't want bulky muscles?  Most women do not have enough tesosterone and are genetically incapable of building big muscles. Also, you can train different ways to achieve different looks. For example, if you want to tone muscle and burn fat, then circuit training is the best. In a circuit training workout, you do a group, or circuit, of exercises with little or no rest in between. You can either do each exercise for a set number of repetitions or a set period of time before moving to the next exercise. Depending on your fitness level, you might do one or several circuits each workout.

Should I lift very light weights if I want to avoid gaining muscle mass? In order to tone your muscle, you have to lift a weight that is heavy enough to challenge your muscles and cause them to change shape.

Does "spot reduction" work? Men usually have a tough time toning their mid-sections. Women tend to have a hard time toning their lower abs and hips because of their natural ability to have babies. You cannot “spot reduce” these areas, but you can target specific muscle groups to tone. For example, crunches are a great abdominal exercise and doing them will tone your abs. However, you will only see your abs after you burn off the extra layer of fat that is covering them up.  So, weight training will tone your muscles and change the shape of your body. However, you have to get rid of stored body fat in order to see the results.

Can I only do cardio to lose weight? In order to lose weight, you have to burn more calories than you take in. Cardio is done to burn calories, which accelerates the fat burning process. Doing cardio also lowers your risk of heart disease, raises your metabolic rate, burns tons of calories, and actually helps you feel happier (due to endorphins). However, cardio should never be used as a substitute for weight training because it does not re-shape your body.

What type of cardio is the best? Anything that you enjoy, will do consistently and that gets your heart rate elevated into the target heart rate zone (220 - Age = Max HR and Max HR x 60-90% = Target Heart Rate). Polar Heart Rate Monitors are reputable and make it easy to monitor your heart rate. Some examples of cardiovascular exercise are jogging, walking, biking, swimming, ellipticals, steppers, rowing machines, aerobics, spinning, and cardio kickboxing class. Outdoor activity helps you burn more calories because your body has to adjust to the elements and terrain.

I have a special event coming up in 2 weeks. Can you give me a quick diet and exercise program so that I can lose 10 pounds?  According to the American Council on Exercise (ACE), a healthy rate of weigh loss is about one pound per week. Anything more than that will almost definitely  cause you to regain the weight you lost plus more. Focus on making healthy lifestyle changes and your weight loss is much more likely to be permanent.

ONLINE TRAINING FAQ's

Can I get a better idea of how Online Training works?  Yes. Take a Tour and watch each segment of the video to experience firsthand what online training can offer you.

How do I start Training Online?

1. Choose your Membership Level and click on the Sign Up Now! button located on the Rates page.

2. Once your order is received, you will get an email within 24 hours (on business days) with your unique Username and Password. This allows you to sign in to the Members Only area, which gives you access to your very own web page containing your fitness program information. The Members Only area is located at the top of the page.

3. When you log in for the first time, you will be asked to agree to both a liability and terms of use agreement. At this point, Pre-Designed Members have access to the Exercise Database and Pre-Designed Workouts and can begin working out. Customized Members will be asked to fill out an Assessment Form (Height, Weight, Goals, Current Exercise Routine, Medical History, Equipment, etc.). The Assessment Form is needed to build your individual profile and customize your program. 

4. Once you complete and submit the Assessment Form, you will receive your customized program within 1-2 business days. You may want your program instantaneously, but Whaley Personal Training does not computer generate customized programs. Sufficient time is needed for your certified trainer to personally develop your individualized program. 

5. Once you receive your program, start following it. At the end of each week, Customized Members can submit a workout log. This is how you stay accountable to your trainer. Workout logs give your trainer important feedback, such as the difficulty level of your workout. Each month, you will get a new workout plan.

6. Stay motivated and receive further accountability by tracking your progress with FitTRACKER Charts. Just enter your weight at the end of each week and watch your progress. You can also track waist size and total inches lost at the end of each month.

How do I change my membership level? Cancel your recurring monthly payment with PayPal before your next payment. Then, go to our Rates page and just click the Sign Up Now! button next to the level you want to switch to. 

How do I cancel my online training membership? Just cancel your recurring payment with PayPal at any time.

Do you give refunds? Sorry, no refunds.