Q1. What does Functional Training mean?

Ans. Functional training program specifically targets the foundational anatomical functions of the body among the 3 universal anatomy planes. Everything from sitting and standing, walking, running, cycling and swimming, lifting loads with the lower and upper body, pushing loads with the lower and upper body are performed only within these 3 planes.
Functional training follows certain principles that help improve the necessary day to day and the athletic demands of the body at any given level of fitness.

Q2. Is this Crossfit? How is it different or same?

Ans. Crossfit is a brand that advocates lifting heavy weights, faster through long distances for better performance and output.
Functional training is based on the needs of the individual to function through the daily activities better, which specifically focuses on mind body connect, mind body coordination, stability, strength, flexibility, endurance and cardiovascular capacity of an individual.

Q3. I am a complete beginner and I am anxious to start with a group as I have no experience. How can I fit into this program?

Ans. This program is designed for individual of all levels. Each individual’s capacity is assessed and tested during the classes. So as a beginner you get a very gradual exposure to intensity done carefully by Umar.
Umar also is a sucker for good form, so you are in the safest hands even from a distance!
In the your first 2 weeks you are only asked to do low weights if not no weights, form is of top priority and there is to be no compromise on the mind muscle connect Umar talks about constantly.
As you improve you will be given progressions to move ahead and test yourself more week after week!

Q4. Will I lose weight?

Ans. You will if it is your goal, you will be asked for lifestyle, performance and aesthetic related goals and guided by Umar to work on them to achieve a fitter state which is definitely going to lead to getting a more sexier and fitter looking individual. But! Done through making sustainable lifestyle decisions, performing better and reaching the target of fat or weight loss.

Q5. How do I start training on the FT program?

Ans. Follow the below steps

1. Speak to Umar and get clarity of the goals and barriers, once convinced.
2. Go ahead and choose a time slot from the website plug in named ”FUNCTIONAL TRAINING”
3. Sign up and get the email with instructions and the ‘DASHBOARD’
4. Follow the instructions, read the FAQs thoroughly
5. Fill up the sheet and email it back to Umar on info.kgwithumar@gmail.com
6. You will not be allowed in your first class without the above steps of prep

Q6. What is the dashboard?

Ans. The dashboard is an excel file where all your necessary details & info is stored and updated to track progress along your fitness journey with Umar. It contains all the goals, barriers, health and injury history, measurements and weight & progress tracking tools.

Q7. After I get the email, what do I do?

Ans. After getting the welcome email.
This is your checklist
1. Watch the Intro video
2. Read the FAQs
3. Fill up the excel sheet with goals
4. Fill up sheet 2 in the same excel with measurements
5. Read and understand the food doc
6. Email the sheet and your before after pics back to my email info.kgwithumar@gmail.com

Q8. How do I check my measurements?

Ans. You can refer to the image below, then fill up the dashboard you will find in your email while registering (sheet 2 – progress sheet)

Q9. How do I take my pictures?

Ans. Remember not to take selfies, take only handsfree pictures. Use minimal clothing, sports bras, tight T shirts, yoga pants, small shorts. You need to see them bodylines.
Refer to images below.

Q10. Will my pictures be shared on any platforms?
Ans. Only with your permission, your data will remain confidential and only be shared after taking your consent.

Q11. What tech do I need?

Ans.

1. Laptop, Tablets, Ipads or Phones as a main device
2. The device should have a good audio and video feature
3. Using bluetooth audio devices really enhances the experience as there are going to be a lot of verbal cues in the class experience
4. Visually, laptops work better than smaller devices as they may keep falling or not stay in positions with a good camera view, plus you will be able to watch Umar’s demonstrations better on a bigger screen

Q12. How do I place my camera during a class?

Ans.

1. Make sure you place the camera on a chair, table or a platform which is your knee or waist height
2. Make sure you switch to a landscape view and not portrait view as it narrows down your video size
3. Make sure your mat, feet, knees, hip and shoulders are seen in the video while standing, refer to image attached.

                               

Q13. How does the nutrition part of the program work?

Ans. Read the Nutrition doc sent in the email, once you read it you will discuss further clarifications with Umar via dm.
Things to know:
1. Know what MACRO split you should follow in every meal
2. How many meals and snacks per day
3. Timings for eating and fasting if asked to fast
4. This will also be tweaked more in the first few updates that you send to Umar based on instructions provided in the doc and private chat
5. Copy the food update format from the doc and use it for daily updates via whatsapp DM with Umar

This will be a little personal and specific so please ask questions after reading the food doc.

Q14. What are nutrition updates?

Ans. You have to provide live nutrition updates via whatsapp to Umar, this will be vital to your progress, without which classes will not be effective. Please check the nutrition update format and start this from the date of commencement of program with Umar. Without these updates you will be eliminated from the program.

Q15. What equipment will I need?

Ans. You need a light and a medium pair of weights. A good start is a 2/3kg pair and 4-5kg pair. You will also have to pick up a set of mini resistance bands
If you have any similar weights. Please let me know what you have.
Suggestions online are:
RUBX Rubber Coated Professional Exercise Hex Dumbbells (Pack of Two) https://www.amazon.in/dp/B06XKBXVX5/ref=cm_sw_r_cp_api_glt_fabc_379WQ55ABAAP4B7P9P8S

2.5 and 5kg for starters
Boldfit Resistance Bands Mini Loop (Set of 5) Perfect for Toning & Home Workout.(Carry Bag Included) https://www.amazon.in/dp/B08C7S9RNY/ref=cm_sw_r_cp_api_glt_fabc_P50CT149S7H8RFJ126AB

Don’t worry I don’t own these brands, I just recommend them based on experience.

Q16. How many live classes do I do in a week?
Ans. You do 3 live classes called Functional Training 1, 2 & 3 (FTs)
You also are to complete Active Recovery tasks (AR1, 2 & 3) on the other alternate days.
So totally 6 days of activity, but this can be gradually achieved, Umar may even ask you to cut down classes based on your condition, fitness level, life situation, etc.

Q17. How do I communicate with Umar during the program?
Ans. Communication via DM (whatsapp)
1. Live Food updates
2. Personal questions or requests

Communication Via the main whatsapp group (FT With Umar)
You will be added once you have signed up.
1. Workout updates (any workout you do which is not a live class)
2. Active recovery updates (workouts given to you for the other three days)
3. Class related questions and doubts