From classes to at-home workouts, there is always room for improvement in exercise. This improvement can be difficult as we are barraged with conflicting advice about the best way to exercise — whether it’s form, frequency or technique — often leading to errors within workouts. 

In order to discover the most effective method when approaching a workout, we talked to Personal Trainer and Founder of SternFitness Lori Sternberg to discover the truth behind what a “good workout” really is. Sternberg is a Westfield resident and mother of 3 who has been training clients in her home gym for over 10 years. While there is no “one size fits all” approach to fitness, Sternberg emphasized several key components that everyone should consider to maximize their results. 

Consistency is key when it comes to accomplishing goals. Sternberg recommends a balanced approach: five days of cardio, two to three days of strength training with a rest day and a focus on nutrition to fuel workouts and help with muscle growth and recovery. 

According to Sternberg, cardio exercises burn calories, and when you burn more calories than consumed, you lose fat. However, overdoing cardio is counterproductive as it leads to muscle loss, which is problematic because muscle mass is essential to increasing metabolism. 

This is where strength training comes into play. “When lifting weights, you’re actually ripping your muscles apart so that when they grow back together, they grow back stronger,” said Sternberg. Strength training also helps to protect bones, which helps prevent injury as we age. 

Another “core” element of exercise is abdominal strength. Many believe that doing abdominal workouts alone will give you a six-pack, but this is far from the truth. 

“Abs are made in the kitchen,” said Sternberg. “It’s really about what you eat versus what you don’t eat.” Sternberg explained that everyone has abs, however there is often a layer of fat covering those muscles. So, in order to make your abs visible, good nutrition is imperative. 

While many believe that carbs are the main source of weight gain because of their high calorie count, carbs are crucial in the pre and post workout process. The key is choosing the right type of carbs. 

Sternberg emphasized the importance of distinguishing between simple carbs and complex carbs. Simple carbs, found in processed foods like crackers, white bread and cakes, are quickly digested by the body. 

“These foods are like ‘already chewed’ food,” Sternberg explained. “Because they’re so simplistic, your body burns them just like that. So, you’re burning very few carbs, digesting it and slowing your metabolism.” 

Sternberg recommends avoiding processed carbs and instead opting for complex carbs found in natural foods, like whole grains and vegetables. These carbs are digested more slowly, providing a steady source of energy for your workout and to aid in recovery. 

Protein on the other hand does not provide energy for exercise like carbs do, but instead plays a vital role in muscle repair and growth. Protein becomes increasingly important as we age as it preserves muscle mass and supports overall bone health. 

At all ages, it is important to include stretching in your workout routine. Whether doing strength training or cardio, stretching before and after a workout can improve flexibility and enhance recovery. Sternberg recommends incorporating an active stretch before a workout to warm up the body for movement and a static stretch after workout to reduce soreness and to prevent injury. 

When it comes to exercise, there’s no magic formula, but by following a balanced routine that includes cardio, strength training, proper nutrition and stretching, you can create a workout plan that’s effective and sustainable.