Priit Palujoe is a professonal personal trainer, who moved to Marbella from Los Angeles about three years ago. From America, Priit has highly valued PROPTA(www.propta.com) professional personal trainers and nutrition consultants diploma in his pocket and plenty of practice working with professional athletes .

1. Is working out 4 times a week (aerobic workout) enough to lose weight and burn fat, if I'm eating right?

Yes! Working out four times a week is enough to get any kind of result, to lose weight and fat or build muscles!The important thing is each workout's intensity. When you stop improving then u need to change or make same exercising harder! 

What worries me a little bit is the second part of the question. Do you really eat right? Many people think that they eat right to lose weight if they starve or eat one or two times a day. It’s all wrong! So just make sure that you have right information from a good, professional source. By that I mean from somebody who has proper education or at least looks like fitness champion, so he/she probably knows how to get to those results. Not from your hairdresser whom may be very professional with your hair but is 160 cm tall and weighs 90 kilos. I got nothing against hair stylists it’s just an example. But I heard to many times one sentence from women  “I did my hair and manicure yesterday and I heard about this new magic diet“! And it takes me another month to convince her that there is no magic, just good old basics and discipline! 

Now I want to go through some basics quickly:

- Eat 5 to 6 small meals a day after every 2.5 or 3 hours. By eating this way you never feel hungry before next meal so portions stay small and you use it all without storing to fat. Remember it's all about going by the clock, not about your feelings. As I said before to get any results we need to change lifestyle and be disciplined.

-You need to get every day all the nutrients, protein, carbohydrates, vitamins, minerals and fat! All this and especially fat from right, good quality food!

2. If I go to Bodypump twice a week, do I have to lift weights in the gym in addition to that? Or is bodypump enough to build some muscle?

I think that bodypump is a very good workout to burn fat and train the entire body. For an average person who likes to exercise with weights, it’s a good way to build SOME muscle and get a nice fit body. But you can't get big muscles by doing Bodypump, because of its intensity and comparably small weights. So if you are a bodybuilding fan or want to be one of the big persons it’s not for you.

If you are beginner in exercising with weights and feel that just lifting in the gym is too boring, then bodupump is a good way to get started in building some muscles. And depending on your goal, you can keep doing it or if you reached a certain level and would like to build even more muscle, switch to more heavy and lower intensity lifting later on. You can keep the bodypump as a secondary workout, but as I said it is not helping you to get huge, so it all depends what you want.

3. Can you lose the percentage of fat just by eating correctly?

Yes, you can lose some percentage of body fat by just dieting. It depends on how much overweight you are and what your fitness level is. If you are seriously overweight and start eating corectly, you can lose more fat then person at a normal weight. If you are an average person who never had the right diet and were not very active and then start eating correctly one day, you can also lose fat to a certain level.

When the improvement stops and you are still too busy, ashamed or just lazy to start exercising, you can try and modify the diet, but as I said before by eating right you can burn only some percentage of fat. Next step can be to just change lifestyle to be a little more active. For example you can walk more. If you don’t know where or why or just feel funny to walk around alone, get a big dog so you go where he goes and you can do it for the dog, because he needs to get in good shape as well. Or if you live in a building that has lift, then just take the stairs every time you go out and come home. Assuming that you don’t live in skyscraper of course.!

And now when you stop improving again and you would still like to lose even more fat, you must start exercising! In my mind if a person can lose fat and more importantly keep the new condition by just eating right, the person must be so mentally strong and disciplined that I don’t see why not to use half of this focus to exercise a little.

Priit is willing to answer any question and give out advice about nutrition or working out. Please send your questions to tene@i-marbella.com and you'll be able to read the answers on i-Marbella.com soon!