Stepping into the Gym FAQs

February 27, 2016

If it was easy, everyone would be doing it.  If it wasn't worth it, you wouldn't be reading this ;)  Read more.  It'll be worth it.  I promise. 

World-champion kettlebell lifter (IKLF), former ring girl and master trainer Audrey Burgio shares some of her more common FAQs when stepping inside the gym.  


1. How often should I work out?
Most people find that moderate to intense working out can be done 3 to 5 times a week.  Alternating intense workout sessions with light workouts will promote recovery and increase strength gains. If muscles are sore, or they seem slow to recover, consider one or two high intense sessions followed by lower intensity sessions and more stretching for active recovery. Your body will let you know. 

2. What can I do to prevent injury?
Make sure to warm up before performing a workout. If at any time something doesn’t feel right or hurts, stop exercising or change the movement that is bothersome. Stretch after every workout to keep muscles and joints loose and moving freely. Focus on performing movements with good form, over performing them quickly. If you are not sure about your form you can always record yourself doing the movement and asses it or have a professional watch you move.

3. Why should I warm up?
Warming up prepares the body for exercise by increasing blood flow to your muscles and joints. Moving and stretching the muscles prepares them for physical activity and most importantly will help prevents injuries. The warm up is also a good time to mentally prepare for physical activity. It will increase your focus and aid in body awareness. 
4. How soon will I see results?
Results will vary based on many factors including, but not limited to, age, gender, metabolism, body type, diet. You can expect to see results and gains if you work hard and stay consistent. Incorporate variety into your routines and don't hold back. Get uncomfortable! 

5. How do I know what workout to do?
Focus on working out different body parts each day or every other workout session. If a body part feels tired, sore, or fatigued, give it a rest. Listen to your body. 

6. I feel sore and tight.  What should I do?
The best thing to do when feeling sore or tight is to do a light warm up, get blood flowing, and stretch. Make sure to stretch each body part for at least :30 to 2:00. Set a timer so you know you are holding each stretch long enough and remember to drink plenty of water.
7. How can I use different weights to change my workout?
Variety is key to making progress. A good way to change the same workout is by varying weights and speed. Try using a lighter weight and going faster or maybe go heavier than you did the time before. Always make sure you are practicing good form and technique. 
8. What if I feel I need more?
It is okay to do more than 1 workout in a day or session just listen to your body. 

9. Can I use a heart rate monitor to help me gauge my workout intensity?
Yes, you can, but it is not necessary. How you feel is a great way to gauge exercise intensity. Your perceived level of exertion may be different from what someone else feels doing the same exercise. In other words, what feels hard to you can feel like an easy workout to someone who's more fit. Studies show that your perceived exertion correlates well with your heart rate. So if you think you're working hard, your heart rate is likely elevated. 

Audrey is featured in this month's release of the PKB Weight-loss and Cardio Kit.  It includes Audrey's Beginner to Advanced Weight-loss and Cardio workouts (10-total) along with your choice of the following TWO PKBs:
  • Lite Kit: Two 0-15lb/7kg PKBs
  • Regular Kit: Two 0-30lb/14kg PKBs


  • 5-sample pack of Sustained Operations Meal Replacement
  • Portable scale
  • Nutrition tips
  • PKB™ patent pending design
  • 30-day money back guarantee 

Grab your PKB Weight-loss and Cardio Training Kit TODAY

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