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Five Common Fitness Questions: Ask a PT

In our last blog, we discussed diet vs exercise for fat loss, and I’ll be honest… that topic took a lot out of me 😂 So this week, for a change of pace, I thought I’d do something lighter and quicker. Below, I’m answering five common fitness questions in as short and straightforward a way as possible.

Five Common Fitness Questions

Question #1 Should I take creatine pre- or post-workout?

It doesn’t actually matter whether you take creatine before or after your workout.

What does matter is how much creatine you take each day, usually between 2.5 and 5 grams, and how consistently you take it over time. Personally, I take mine first thing in the morning because it’s easy to remember.

Question #2: Is black coffee a good pre-workout?

Yes and no.

Taking a high-caffeine drink around 30–40 minutes before training isn’t a bad idea. Coffee is cheap, easy to make, and available almost everywhere.

That said, coffee usually doesn’t contain enough caffeine to provide the performance benefits most people are looking for. Caffeinated pre-workouts or caffeine pills tend to be a better option; just make sure you gradually work your way up to the correct dosage.

Question #3 Standing or seated overhead press for shoulder hypertrophy?

Personally, I prefer seated overhead presses, usually with dumbbells.

When I perform the standing version, my lower back tends to fatigue before my shoulders. While standing presses do have benefits, better core engagement being one, for pure shoulder hypertrophy I’d choose the seated version.

Question #4 What’s the easiest way to lose a bit of weight?

Sleep more, add more protein to your snack choices, and walk more.

Simple, but very effective.

Question #5 What’s an underrated strength training tip?

Meditation.

Years ago, I read a Men’s Health article on meditation and strength training. We already know that listening to your favourite music can help you lift more weight, but according to the article that I read, there’s also evidence that mental rehearsal can improve performance [1].

Before your set, sit quietly and focus on your breathing. When you’re ready, imagine yourself performing the lift. Think about your muscles contracting and visualise each rep. Then go straight into the real set.

Give it a try next time you’re about to lift a weight you’re not fully comfortable with, and see if you notice a difference.

References

[1] https://pubmed.ncbi.nlm.nih.gov/33766474/

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