The Body Design Program

Is there a charge for first session?
The NutriFit Analysis is a free info session provided to you one time as a courtesy to learn more about the Body Design personal training program. We also provide a 14-day risk-free trial with all of our training programs! First session is not a workout session, normal attire is recommended.

How much weight can I lose with your program?
Clients who follow our program typically lose 8-12 pounds of body fat per month.

What is the investment to work with a Body Design Personal trainer?
Our average session rate is $30 - $35! We prefer to help more people at lower rates, rather than fewer people at higher rates! Session fee includes fitness testing, custom meal plan, resistance training, and methods for warming-up, cardio, and stretching.

How are you able to make the personal training so affordable?
We have been in business for a long time, which has enabled us to develop great systems of efficiency! We also prefer to help more people at lower rates, rather than fewer people at higher rates!

Are Body Design trainers qualified?
Yes. All Body Design personal trainers have hands-on experience, hold a nationally-accredited certification or exercise degree, complete the Body Design unique in-depth training course, and carry current liability insurance coverage.

Do I have to sign long-term contract?
No. We have no long-term contracts and all programs are based on month-to-month agreements!

General Nutrition and Fitness

How long and how often should I exercise?
Minimally, it's recommended that you exercise at least 3 days per week for 30 to 60 minutes each session for maximum health benefits. If you find it difficult finding time to complete your workout, you may try breaking it up into the upper body and lower body.

I've heard of cardio, but what is resistance training?
Resistance training is performed with free weights, weight machines, resistance bands, and your own body weight. Benefits of regular resistance training includes; Increased muscle strength, power, endurance and, Increased bone density and strength, Reduced body fat, Increased muscle-to-fat ratio, Boosted metabolism (burning more kilojoules when at rest), Lowered heart rate and blood pressure after exercise (thought to reduce the risk of heart disease), Improved balance and stability, Enhanced performance of everyday tasks, Reduced risk of developing some conditions like diabetes.

How many calories and grams of protein do I need a day?
This depends on your age, lean body mass, activity level, and the thermic effect of food. For example, a 250-pound construction worker needs more calories and protein than a 98-pound office worker. The best way to determine if you're getting too few or too many calories is to have your body composition measured by a fitness professional, and log your daily food intake for at least three days and review it with fitness professional.

Doesn't weight training bulk you up?
No. Bulk only occurs with a combination of high caloric intake and specific training using extremely heavy weights. Women, particularly, have little chance of bulking up since they contain about 1/30th the hormone (testosterone) required to achieve that type of result.

Do I really need to stretch before and after I work out?
Yes, stretching is imperative before and after working out because it prepares the muscles for vigorous work and helps prevent injury. Don't forget to warm up the muscles BEFORE stretching with a 5-minute cardio prep or rhythmic limber, e.g., treadmill, exercise bike, running in place or jumping jacks.

What's the best way to exercise?
The most effective exercise program is a balance of cardiovascular exercise, resistance training, and a flexibility program.

Can I work out and still eat what I want?
No, 75% of the success of any fitness program is in what you eat. Food intake should be modified to insure a healthy balance between fat and calories. A nutritional program made up of complex carbohydrates, quality protein, essential fats and leafy green vegetables is the key to success. This meal plan will be specific to your individual goals.

How do I get started?
Depending on your physical state, it is recommended that you start slowly with a minimum of 20-30 minutes of physical activity, e.g., walking, light jogging, bicycling or light aerobics, performed 3 times per week, for a couple of weeks. Then, one can move into resistance training, combined with cardiovascular exercise.

Sometimes, I experience a burning sensation when I work out. What is that?
That burning sensation in the muscle is caused by a build-up of lactic acid. It generally is not something that you need to worry about. Try working through the "burn"; however, if this persists, immediately stop the exercise that is causing the pain and see a physician.

Do you have a question not listed here? Go to Ask the Pros form or call us at 800-374-2481, ext. 710