TRAINING WITH T: Get to Know More of Tatiana Lampa

Sunday, November 08, 2020

     Hello dearies! Today, I'm so excited to share with you this article because the topic is close to my heart- Fitness. I decided to commit to a healthier lifestyle a year ago and sharing all things related to health and wellness is something that I will always do to inspire you. 

     Today, I'm featuring one of the trainers who recently launched an exciting fitness app called TRAINING WITH T, meet Tatiana Lampa- a NYC based trainer and is taking over the online space with her signature program - MOVE BETTER. Get to know more about Tatiana as she answers some of my burning questions with regards to strength training and cardio after the jump!

TRAINING WITH T: Get to Know More of Tatiana Lampa

Tatiana Lampa: TRAINING WITH T
  • Tatiana is launching her own app - TRAINING WITH T so she can continue to help you reach your goals from afar. From dancing and cheering to playing volleyball, Tatiana has been physically active her entire life. She is extremely passionate in spreading the importance of exercise, healthy choices and moving better. "Movement is medicine" is a motto she often says to her clients. 
  • Tatiana has been a coach since she was 17 years old and couldn't imagine her life any other way. Her goal is to get you from pain and discomfort to strong and aligned through her corrective exercise approach. Her passion behind decreasing injuries and providing real results is infectious. Not only does she love what she does, she loves who she comes across. Tatiana absolutely loves sharing her energy and knowledge to others!

Tatiana Answers: On Cardio and Weight Lifting

     As a trainer I always get that question, how many times should I do cardio per week? Depending on your goals, every exercise prescription is different. Let’s talk about burning fat first. You will burn fat during your cardio session.

     You will burn fat during your strength training session but once you are done with training – you will burn an additional 25% of the calories you just burned in that one session. This is called your “EPOC” Excess post-workout oxygen consumption. Yes, HIIT is included in this also!

     If you lift heavier weights and rest of a shorter time period you can boost the percentage of calories being burnt off. The more muscle you have the more calories you are burning on a daily basis. Yes, you can be sitting down on your couch after your workout and still burn calories. 

TRAINING WITH T: Get to Know More of Tatiana Lampa

     Cardio is great for your heart and endurance but if you are doing it frequently or intensely it may prevent you from gaining significant muscle mass. Many people ask if you can gain muscle while losing weight and the answer is no. You can’t lose weight and gain muscle at the same time. Muscle actually weighs 15-20% more than fat. You must decide what your goal is first because you can’t do both at the same time. If weight loss is your goal then cardio and HIIT 3-4x a week would be the answer. If you want to gain muscle and get stronger then strength training 4-5x a week would be the answer. 

     Cardio is non-negotiable. Everyone should be doing cardio. It strengthens your heart and decreases the risk of developing a ton of different health conditions. One that includes obesity, high blood pressure, type 2 diabetes, and osteoporosis.

     Strength training is also important especially when you get older. You will need to fight bone loss, muscle loss, and continue to lift weights.

     What is super key in creating your workout schedule – is to find the balance of cardio and strength. Depending on your goals whether to build endurance or strength, design a schedule or program that caters to you!

     To know more about Tatiana Lampa, Training with T” and the Move Better program 
Follow her on Instagram: @training_with_t


  1. Ang ganda ng katawan fit na fit ako gusto ko maachieve yung butty at abs kaya nag wowork out ako

  2. Strength training and cardio exercise are most important din talaga sa ating health


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