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  • I just had a question about Creatine and whey isolates with BCAA..?

  • My weight is 110 kgs. As per my weight plank exercise good for me to loose fat...?

  • I do bodyweight exercises like pull-ups, sit-ups, push-ups, press-ups, stretching up a bit...?

  • My problem is that if I don?t exercise then it starts showing on my belly..?

  • Can I combine sprinting intervals with gym workouts...?

  • I'm trying to shed my belly fat but I don't want to lose anything in my butt..?

  • Should I be eating more when I lift heavy...?

  • I am really wanting to lose about 10 lbs quickly...?

  • What type of exercises I could do at home and at the gym that will build up my leg muscles...?

  • We both want to loose fat..if and how I can use a one rep max calc chart...?

  • What is my best exercise options and how often should I do it...?

  • How do you suggest I get back into the routine? Where do I start...?

  • I hate doing cardio, so can I continue just using my work as a form of cardio...?

  • What can I do? Any advice that people have for me? Is it possible I'm gaining muscle but losing fat?...?

  • Is this a good game plan for what I want to accomplish or should I tweak it a bit...?

  • I am currently 206 pounds and my height is 5"3. I want to learn how to lose weight the safe way...?

  • Is it possible to get a 6 pack by lying on my bed, with legs off and feet planted on the floor...?

  • I'm just trying to find out the best workout schedule ie: Monday cardio + abs Tuesday legs etc... Could someone please direct me how to find this info please...?

  • I have a question about weight lifting I'm currently doing full body workouts...I'm just wondering if I should be doing arm isolation exercises or would I be over training them...?

  • My brother and I are having a competition, who could get to 1000 miles first.. How many days should I workout a week? How much cardio should I do a day that is good for the body? Anything I should do eating wise? What should I not eat/drink? Any advice would be great. Thanks...?

  • I have become more toned and have more muscle but weight stays steady. What can I do to take off these last 9 pounds...?

  • I'm lifting weight at squats leg press and leg curls twice a week but my legs are just getting Skinner and I don't want that I want bigger legs and tone up...?

  • Can a 60 yr old women actually get her waistline from a 40 to a 32...?

  • I have a lot of belly fat I want to get rid of. I'm afraid of hurting myself. What is the best way to lose the belly...?

  • I've tried all different diets and work out videos and there's no improvement. My main area I want to lose weight in is the mid section like my love handles and stomach.. Can you please please help me...?

  • I weigh 69+ kgs with a height of 171 cms. My thighs, stomach and back are kind of really flabby even though I appear skinny. I started hitting the gym but my left hand is really weak. Should I take the tablets or the powder? wont I gain more fat if I take the powder as I already am over weight. suggest me some ways I can take care of the left hand as well as let me know if I should or don't take the powder or tablets...?

  • How effective can doing isolated exercises be? When you do not get your heart rate up but only focus on working a specific muscle group for a quick period of time. I wanted to start doing abs exercises in the morning..only that would show any results...?

  • How detrimental to the overall muscle health, gains and strength is training my major muscle groups daily? i.e. heavy weight training....?

  • I have been on a strict diet since a week that includes 2.9 liters of water per day I also replaced coffee with green tea and pure honey.

  • I have done a lipo-suction in my tummy area and sides. Unfortunately, I did not maintain a healthy weight after the surgery which created a scar tissue in the area and several lumps.
    My question is with intense workout and weight lifting could the scar tissue go away...?

  • I have fibromyalgia and I had a baby 2 years ago. Ever since I have not been able to carry myself well. I have pains in all my joints and I have a weak back with bad posture. I just want to have enough muscle so I can keep my body where it needs to be...?

  • I am a surfer and a skateboarder. I do body weight exercises only and cardio. I want to avoid getting bulky. As of now my arms and chest are getting little bulky, I want to know how to avoid and get the lean look, like Paul Walker.
    thanks for any help you can offer...?

  • I have new pills from GNC don't know how to take them I have hydroxycut and more...?

  • I have worked out regularly for years now, and while I have been off and on at times, in general, I'm fairly consistent. Usually, I will do a bench press set of 10 reps, then 8 reps with increased weight, then possibly 6, or sometimes a bit heavier weight for 5 reps or less. Recently, however, my muscle will give out on me after the set of 8 reps. I will do my first 2 sets and then be dead by my last attempt. I don't know why it's happening. Can you think of any reason why this could be happening? 

  • I haven't worked out much over the past four years. I recently purchased a membership to a health club and just want to ask about the workout routine that I have in mind. I'm not looking to become a body builder or anything. I just want to get into top shape and build a strong back and upper body. Is there something that I need to do more or less of to get where I want to be?...?

  • My plan is to do 2 sets for 2 weeks than go to 3 sets for 2 weeks. After 2 weeks of doing 3 sets, I'm going to stay at 3 sets, but every 2 weeks add 5 or 10lbs to each one. My overall goal is to get down to 200lbs or 190lbs and gain power. Am I doing this right, or just wasting my time...?

  • About a year ago I weighed 230 lbs , now I'm 198 lbs . But I stopped loosing weight by lack of motivation! I joined a gym and I'm only going when my friend is in town because I am not motivated to go alone! My cousin gave me her stationary bike and I was wondering how long I had to do and how often, to lose weight...?

  • Hi, I'm 21 and play 1st Grade soccer, I train 4 days a week and gym 3-4 times a week (weights). Is this to much? What should I focus on at the gym...?

  • I would like to know if my workout is looking beneficial to me and if I should increase it by any amount. I do push-ups, leg lifts, crunches, bicycle reps, and more push-ups. I've noticed an increase in my muscle gain and definition but I would like to know if I should be doing it more or less. I do it once a day...?

  • I'm 170 lbs My question is I want to lose about 10 lb of belly fat and facial (double chin) fat but at the same time I want to build bigger muscle. Now do you recommend me lose the fat first by doing cardio like treadmill or should I just do machines and gain muscles and lose weight at the same time...?

  • I've been training my calves 4 days a week for months now, standing calf raises and seated as well and I've had very little gains and was wondering if you had any tips or advice on making them grow...?

  • hello, My problem is that if I don?t exercise then it starts showing on my belly on the other hand if I do a lot of exercise I shed off weight quickly and starts looking anorexia. What should I do such that I my body is in good shape and my cheeks also doesn?t sink in my bones...?

  • I am a muscular build and got some good muscle on me, but after 2 kids and tremendous weight loss of 40kg there is still good muscle but extremely flabby. Can someone advice me how to get that muscle to show again as good as I did before the kids and weight loss!...?

  • I am currently training for a 10k run. As part of the training I am doing interval training. How does this compare to interval training...should I do both...? Thanks

  • I run over 7 miles a day also do at least 1 hour of other exercises. I seem to have lost some glutes muscle, since my rear is not as round and perky as last year. I was wondering why I seem to have a completely different rear than last year though I workout as hard if not harder...?

  • I was wondering if doing chest exercises (like push ups) is helping to lose fat, not only just build muscles? And also, which exercises are best to get rid of fat on chest and possibly build muscles...?

  • I've been diagnosed with Osteopenia. Can you tell me if this walking using the weights will help build bone or if I really need to get to a gym where I can use a weight machine to increase the weights, which increase the muscle, which increases the bone...?

  • The tummy trainer can help me to burn calories? (if yes, how much calories?) how long should I use it daily? can it help me having a smaller butt? It can help me to build muscles? and what about the chest expander...?

  • I just want to know if this is a good routine, or do I need to rest more...?

  • I'm doing a project for school and was wondering if I could ask a question about the movement of a push up...?

  • I have been working out every week day on a muscle group 4 exercises with 4 reps each heavy weigh. This has been going on for about 2 months now but I haven't seen any gains on my body. I eat about 4 meals a day so like 2500 calories. Am I doing it right or should I change something...?

  • I have a question that I tried to find an answer for it ,but I couldn't. I really want to exercise to get a nice flat belly but, the problem is that I'm a lazy girl that never do anything regularly. So, my question is: If I quit exercises suddenly or I didn't do it regularly is there any chance that my body get worse and be lose and flabby. I don't want to exercise if that's the case , because I know myself I will never do it everyday or continually . so could you please help me...?

  • I exercise a 105 minutes per day for 5 days every week, though my weight is going down only 1.5-2.5 avg per week. Please Advice...?

  • So, I was a swimmer for a few years then I decided to take a break and try running and strength training (I wanted to try something new). Recently, I've been missing swimming and would like to get back into it. I've also been getting a bit bored with strength training. However, I love the results it has given me, and I know swimming doesn't particularly build muscle.
    My question is: how much strength training should I do? My goal is to maintain muscle. I don't need to lose weight either, just maintain. I'd also be swimming to exercise, not competitively.

  • Hi I am a personal trainer. I have a client who wants to start personal training at home. She wants to get fit, increase her stength and lose a few pounds. She told me she has had a couple of miscarriages recently and is trying to get pregnant. Is there anything specific I should be cautious about/avoid whilst training her..? She is new to training.

  • Been exercising my whole adult life. Always had a problem regarding nutrition, my parents have an issue with me cooking in their kitchen so I?ve never been allowed to do it, so how can I put on muscle mass, is there any other way, like frozen meals etc..?



  •  


    hi, I just had a question about Creatine and whey isolates with BCAA. I?m not sure when I should be taking them? I usually take my protein shake with BCAA right after my workout. but I?m not sure when I should be taking the Creatine. my goal is to increase muscle and lose body fat.

    thank you for taking the time to read my question?

    The word isolate means a three filtered process so, it is finer for the body to absorb faster. So these would be great right after a hard workout because you only have about an hour window to feed to muscles. The bcaa or amino acids, I assume these are pill form, these would be slower but will help with muscle growth. The creatine can increase strength but is mostly designed for recover. As we workout our fuel ATP and creatine storages get depleted, creatine helps to replenish the bodies ATP back to the muscles to be ready for another contraction. Protein is very important to recover after a hard workout, it helps the body repair the muscle tissue micro tears. When the body repairs the muscle micro tears, it repairs them stronger than before, to withstand a larger load, this is the soreness we feel days after the workout. Creatine is not normally used for weight loss because it can cause you to gain more water weight but most people do notice increased strength.

    You could take either one before your workout but if you get an upset stomach, hold off on the creatine before then.

    Remember to drink plenty of water when taking creatine too.

    Hope this helps and thanks for the question.
    Happy Health.
    Trainers

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    Hello. My weight is 110 kgs. As per my weight plank exercise good for me to loose fat? Your reply would be very helpful. Thank You... ?

    Plank exercises are good for anyone because everyone needs to build core strength. With your weight, planks probably are very hard for you, you get out of breath quickly. It will get easier as you do it but be mindful of your body, if you can?t breath or heart is racing, stop and rest. Probably some better initial fitness would be walking or speed walking, work on some cardio training. Cardio will help you lose fat and make you feel better doing planks when you are able to go back to them.

    Remember to drink plenty of water, stay hydrated and proper nutrition is very important for any weight loss program.

    Hope this helps and thanks for the question.
    Happy Health.
    Trainers

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    I do bodyweight exercises like pull-ups, sit-ups, push-ups, press-ups, stretching up a bit, running and skipping rope. Could you tell me the right sequence of doing these that'll benefit the most and also the amount of sets if possible... ?

    Your best bet is to break your exercises up in muscle groups so you can organize a effective workout.

    Back: pull-ups

    Abs: sit-ups

    Chest: push-ups, press-ups (and core)

    Cardio: running, skipping rope

    With any resistance training exercise, you want to give at least 24 hours rest between workouts to let the muscle recuperate, on your in-between days you can do cardio.

    There are many exercises to do for a whole workout. We have a great exercise page with videos listed below.

    Hope this helps and thanks for the question.
    Happy Health.
    Trainers

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    hello, I'm a male 6ft 3inches and my weight is 91 kgs my problem is that if I don?t exercise then it starts showing on my belly on the other hand if I do a lot of exercise I shed off weight quickly and starts looking anorexia what should I do such that I my body is in good shape and my cheeks also doesn?t sink in my bones... ?

    Sounds like you are in a bite of a dilemma ha but be thankful for your fast metabolism. Because you carry a higher percentage of muscle mass, you have to eat and fuel those muscles. The key is a proper nutrition plan to help it not become belly weight. Continued exercise would be great but you are going to have to then increase your calorie intake to fuel the muscles. You need to keep a balanced diet of complex carbs and some fiber carbs, good protein, and good fats to fuel your body and maintain your body weight.

    Hope this helps and thanks for the question.

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    Hello coach!

    Beginner here. Can I combine sprinting intervals with gym OR do I need one day rest in between each training? Eg. day 1 sprint, day 2 gym, day 3 sprint, day 4 gym, repeat from 1... ?

    We all start out as beginners, no problem that?s how we learn, by asking.

    Sprinting intervals can be a good source of cardio but you don?t want it to deplete yourself for your gym days. Don?t let the sprinting workout exhaust you so you can?t have a good gym workout. Here?s a couple of options, you can do sprinting intervals after your gym workout, if that?s to exhausting to accomplish, move it to it?s own day.

    Hope this helps and thanks for the question.

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    I'm trying to shed my belly fat but I don't want to lose anything in my butt region. As a matter of fact, I want to get a bigger, plumper butt. Are there specific eating & workout tips that will help me a achieve a bigger butt rather than me loosing it... ?

    Unfortunately, losing belly fat is 80% proper nutrition, some exercises can help. Yes the butt area is still a group of muscles and that is what will increase the size, unless you want fat. The butt area is mainly comprised of the gluteus muscles. Some great exercises for butt are, squats, lunges, leg press, dead-lifts, and toning adduction, abduction. As you exercise the butt, you need to consume good sources of protein to maintain the muscle you already have, in that area.

    Hope this helps and thanks for the question.

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    I?ve been lifting heavy weights for sometime now. Should I be eating more when I lift heavy? My goal is to be more muscular and lose body fat percent..?

    If you are lifting heavier weight then more importantly, is to feed the body enough after the workout. Especially, if your intensity is increased with the heavy lifts, meaning less rest time in between sets. Lifting heavy doesn?t necessarily get you muscular, the best is using your average weight, at 8-12 reps for 3-4 sets. I don?t know if your lifting heavy mean maxing out, that?s fun to see what you can do but not the best workout. As your muscle mass increases, it will increase your metabolism to naturally burn more calories.

    Try using our workout charts like, the strength chart, to mix up the workout.

    Strength chart

    Hope this helps and thanks for the question.

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    I am about 5\'3\" and I weigh 130 . I am really wanting to lose about 10 lbs quickly. I have been doing at least 30 minutes of cardio a day for about a month now. What is my best exercise options and how often should I do it ? I am trying to lose in the belly area and the thighs ...? thanks so much

    Hi, thanks for the question. Thirty minutes of cardio a day is good but I wonder more about what you are doing. See the workout time doesn?t really matter it?s more what is encompasses into it. Some questions you might ask yourself are: What kind of intensity level is my cardio, level rated 1-5? Could I go longer than the 30 minutes or, is that all my time allows? Do I change my cardio exercises or is it the same? Is this a constant thirty minutes of cardio or do I have to rest a few times? Cardio exercises that encompass the whole body is more productive in burning the max amount of calories.

    Remember to drink plenty of water, I like to double it. When you stop, throughout the day, and get thirsty instead of just having one glass of water, have two. We have many exercises listed in our exercise plans section but almost more important is proper nutrition. Proper nutrition is 80% of any weight loss program. This doesn?t mean to starve yourself but eating the right quantities and food selections.

    Hope this information helps and answers your question.

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    I was wondering what type of exercises I could do at home and at the gym that will build up my leg muscles for hockey because I find with the extra wait of the equipment my legs get tired a lot faster and start to give out
    ..?

    Thanks for the question. I would first recommend you to see or ask your doctor if you have any physical/medical situations to look at first. There are a lot of exercises for the legs, some at the gym are: leg press, leg curl, hack squat. 
    Some others are listed at exercises for legs 

    It also sounds like you need to build up your aerobic capacity too. Some home exercises would be squat spring-jumps-this is standing, squat down almost 90% (not to have your knee to go over the end of your toe), then can lean forward a little, using your legs and rear end muscles spring up and forward, till you land. Do 10-15 of these jumps springs. This exercise is just like the spring jumps but you don?t spring forward, instead you spring backwards, some other exercises are jogging or walking fast up hill or walking or running up stairs. After you can do the spring jumps good then, try box jumps. place a medium size box in front of you or use the bottom stair. Stand with your feet together, spring up to step, keeping knees slightly bent, and jump back down again. Do 10-15 times.

    Hope this information helps and answers your question.
    Again thanks for the question
    Trainers

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    My girlfriend and I want to start a regular workout routine where we both want to loose fat. I was wondering if and how I can use a one rep max calc chart to select the amount of weight to use? For example if using that formula lest say X% of my one rep max at Y amount of reps would be good for toning and weight loss and A% of my one rep max at Z amount of reps would be good for muscle growth..?

    First thing, I?d like to commend you to wanting to improve your health and with a partner. Yes you could use a rep/strength chart to select your reps. Your formula for weight loss/toning is good idea however, there is no way to make a general chart for everyone. The rate at which weight loss/toning is effective depends on your personal physical fitness levels. Lots of people have lumped small groups together but everyone is at totally different levels. Typically muscle growth is at lower reps, 3-8 reps and weight loss is at higher reps, 12-25. We have a strength chart available online to you that is designed to help build strength and can add to burning fat. It is a workout that works with your rep max.

    Workout charts 

    Burning fat has to be in the presence of oxygen in the body. Let me explain, if you exercise so hard that you are really huffing and puffing (can barely breath, or get your breath), the body quits burning fat when it can?t get enough oxygen. Muscle growth and strength are totally at different subjects. You need to really tax the muscles so they get torn down enough then, let the body repair and rebuild them stronger, than before. This process requires a lot of protein to replenish your hard workouts, amino acids are the building block of the muscles.

    Here are some of our protein specials/supplements.

    Protein Supplements 

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    I am about 5'3" and I weigh 130 . I am really wanting to lose about 10 lbs quickly. I have been doing at least 30 minutes of cardio a day for about a month now. What is my best exercise options and how often should I do it ? I am trying to lose in the belly area and the thighs .... thanks so much...?

    Thirty minutes of cardio a day is good but I wonder more about what happens when you exercise. See the workout time doesn?t really matter it?s, more what is encompasses in the exercise. Here are some questions to ask yourself are: What kind of intensity level is my cardio, level 1-5? Am I able to go longer than the 30 minutes. or is that all my time allows? Do I change my cardio exercises or is it always the same? Is this a constant thirty minutes of cardio or do I have to rest a few times? Cardio exercises that encompass the whole body are more productive in burning the max amount of calories than, typically lower body exercises. 

    Remember to drink plenty of water, I like to double it. When you stop, throughout the day, and get thirsty instead of just having one glass of water, have two. We have many exercises listed in our exercise plans section but almost more important is proper nutrition. Proper nutrition is 80% of any weight loss program. This doesn?t mean to starve yourself but eating the right quantities and food selections.

    Hope this information helps and answers your question.

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    I was training consistently for the last 15 years, recently attending spinning classes 3 times a week and weight training at least twice. My husband was diagnosed with cancer a year ago and I spent most of the time at hospitals and appointments so let the training for myself go and haven't really exercised for the past year. My eating habits have deteriorated as well, lots of hospital cafeteria food and grabbing a bite at a restaurant. My husband passed away 2 months ago. I am exhausted, unhealthy and have put on weight. I want to get back in shape but am so run down. How do you suggest I get back into the routine? Where do I start? I adore spinning, but at this point I can't motivate myself to get up early in the morning to get there. I can't remember how I started training years ago, I have no energy and am much older now...?

    First, I?d like to say sorry for your loss of your husband and I?d like to commend you on your wellness to change your health now for the good. Exercise is the only way for us to feel better and improve our health quality of life. I bet you have heard the saying, you?ll lose it if you don?t use it. Some ways you may have experience health loss is muscle loss, poor health, reduced bone strength and motivation, that you?ve experienced. Spinning is great cardio workout and it helps to do something that you are already interested in.

    We?d be glad to help you with a fitness online training program.

    We will give you motivation, nutrition plans, goals tracking, online fitness tips and our free health newsletter.

    Our Mission:
    Our success is only your success.
    We help you meet your health and fitness goals.
    Help you stay healthy to live a longer and a more active life.
    Help to make you happier through fitness and health.

    We offer online weight loss, fitness support and training. Including online nutrition and exercises. (look at the online services section)

    Online fitness Services

    Hope this information helps and answers your question.

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    I am 34 year old male mailman, 160 lbs. At work I walk about 15-18kms (5 days a week) at a brisk pace for about 3 hours and once I get home I lift free weights for 45 minutes.

    I have been really watching what I eat and lifting weights for about a month now and have dropped 10lbs and am starting to notice the changes in my body when I look in the mirror so I can tell that my routine is working.

    My question is: I hate doing cardio, so can I continue just using my work as a form of cardio or should I introduce cardio exercises into my workout?

    ..?

    I?d first like to commend you on your great weight loss accomplishment already and your continue goals to be healthier.

    When you say you hate cardio, I assume you are talking about the stationary bike or treadmill, etc., there are tons of more exciting ways to do cardio. I always say with any exercise you have to enjoy it first, to do it and to be in the write frame of mind for it to be effective. To complete the healthy package, a person needs to do some form of cardio and this cardio has to elevate the heart for at least 20 minutes at a time. Some more interesting forms of cardio could be, lap swimming, ridding a bike, playing racquetball/squash with equal player even, steady hard weight workout. I understand as, I don?t like to stare at a TV. on a treadmill or stationary bike myself. But cardio goes hand-in-hand with weights, as you increase your cardio ability, it will make your workouts easier since you won?t get as tired.

    With these guidelines I have given, I am going to let you be the judge if your brisk walking is enough to challenge your body into an effective cardio condition or if you feel you need to add more.

    Hope this information helps and answers your question.
    Again thanks for the question.
    Happy Health.
    Trainers

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    Hello, I'm an 18 year old female in college who has been making lifestyle changes in eating habits and exercise for the past month or two. I go to a Zumba class 3x a week that burns 500 calories per class, I go on a walk daily, and I am incorporating more veggies and fruit into every meal. I also don't drink any soda and only drink water. However, ever since losing 10 lbs (I started at 185 lbs, I'm now 175) I'm starting to not lose anymore and it's been steady at that weight for 2 weeks. I eat around 1500 calories a day and am wondering, what am I doing wrong? Do I need to do more? I am technically overweight, and feel discouraged watching my very thin friends eat lots of dessert and snacks after every meal and yet they look and probably are "healthier" than me. My blood pressure is normal and cholesterol levels are fine. I feel like I'm acting healthier than all my friends yet I'm the one that does not look like it. What can I do? Any advice that people have for me? Is it possible I'm gaining muscle but losing fat?...?

    Don?t get discouraged, I?d like to commend you on your efforts so far to be healthier.

    It sounds like you have changed a lot of things in the right direction it?s, just that tricky metabolism.

    Our metabolism is set most of our lives to help maintain our bodies compassion and keep us from ever starving. When we try to change our metabolism out of the bodies comfort levels, it fights back with holding onto all fat storages, raising blood pressure and prepares for war. To effectively lose weight, we need to do it in a way to leave the body comforted that it isn?t starving and it?s current blood energy is a good level. Protein is a great source of muscle building and weight loss remember, we still need some carbs and some good fats.

    See your friends, that are skinny, have a higher percentage of muscle, that keeps their metabolism higher, to burn off even bad foods, at times. They probably don?t look muscle bound but, they carry a relative low level of fat, in comparison with their body weight.

    We offer a great online fitness training and nutrition program that can help you with a detailed plan and answer your more detailed questions, as low as $30/month.

    Online Fitness Training

    Hope this information helps and answers your question.

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    I?m a slender, but athletic build and have always been active (male, 30 yrs, 5' 10", 170 lbs.). In the last few years, my wife and I have had 2 kids and started a new job with a crazy schedule, so my fitness has been put on the back-burner. I?ve got a few pounds on the lower belly and love handle region I would like to get rid of, but also I wouldn?t mind putting on a few pounds of muscle while I?m at it. I know doing too much cardio hurts your muscle building, but I want to find a happy median. Is this a good plan?

    Monday- Chest/Triceps with light cardio

    Tuesday- Heavy cardio and heavy abs

    Wednesday- Back/Biceps/Shoulders

    Thursday- Heavy cardio and heavy abs

    Friday- Full body moderate weight and moderate cardio

    Is this a good game plan for what I want to accomplish or should I tweak it a bit...?

    First I?d like to congratulate you on your new baby, that?s a great health aspect of making another human being.

    I like it how your heavy days are split up with at least a day in between but sometimes a full body workout can be a little too much with everything else. If you can keep your protein levels up, that will your chances of losing muscle from hard cardio. More importantly is a good balanced nutrition plan to help fit your needs and goals. Most people can gain muscle and tone everywhere else but their waist line area and that?s 90% proper nutrition plan.

    Our metabolism is set most of our lives to help maintain our bodies compassion and keep us from ever starving. When we try to change our metabolism out of the bodies comfort levels, it fights back with holding onto all fat storages, raising blood pressure and prepares for war. To effectively lose weight, we need to do it in a way to leave the body comforted that it isn?t starving and it?s current blood energy is a good level. Protein is a great source of muscle building and weight loss remember, we still need some carbs and some good fats.

    We have a great online workout plans setup, for 3 day period, in a row or every other day, by muscle group and videos

    Or use the strength charts.

    Hope this information helps and answers your question.

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    I am currently 206 pounds and my height is 5"3. I want to learn how to lose weight the safe way...?

    Thanks for the question. Many things can contribute to weight gain. I would first recommend you to see or ask your doctor if you have any physical/medical situations to look at first.

    The safe way is losing weight is the best but can get discouraging because it may take a little period of time. We encourage safer ways, without any hyper/diet drugs that speed up your metabolism chemically. These ways can work short term but not very successful long term and can be bad on the heart. Remember you didn?t gain the weight just in a couple months so, you are not going to lose it in a much less time safely. Exercise or some form of strength training and cardio are encouraged. There are ways to increase the weight loss in a shorter amount of time without the drugs, this is part of a proper training program specially fit to your body.

    For purchasing a more detailed training program, look at our many online training services.

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    Is it possible to get a 6 pack by lying on my bed, with legs off and feet planted on the floor, and doing reps of sitting up and lying back on my back again? I've been doing this for a while, and it seems much easier than crunches, and I have seen some results but does it actually work...?

    Yes about any kind of sit-up will work muscles in that area. I assume you are coming all the way up, this is using your hip flexors muscles to help your abdominals. I prefer plan old crunches to be the best to isolate the abdominals. Crunches are set up if done correctly to hit a target area of the abs and lessoning the other muscles from helping the active muscle group. When going all the way down to the bed, with your legs flat on floor will put a strain on your lower back, if you don?t still keep your abs contracted. . The basic contraction of the abdominals muscles is to pull your chest straight or side down toward your hips. Try adding a pause when you are down but not touching the bed, about a inch off, To better isolate the abdominals muscles, when you contract down hold for count 2-3 seconds then move slowly back down towards bed, but not to touch. Try to do this on a count of 2 seconds count going up and 3-4 seconds count going back down, concentrate on the muscle area. A big part of getting or seeing a 6-pack abs is proper nutrition, you can do sit-ups all day and still never see your abs if you?re not eating right.

    Again thanks for the question and let us know how it goes. We love to hear from people and their fitness goals.
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    Hi I'm 33 year old woman who has recently lost about 50lbs through healthy eating and I'm ready to tone up and get fit. I'm just trying to find out the best workout schedule i.e.: Monday cardio + abs Tuesday legs etc... Could someone please direct me how to find this info please?...?

    Thanks for the question. Glad to hear people wanting to get in better fitness shape and congratulation on your weight loss.

    We have a great page on the website to help with your question

    Basic Exercises and exercise videos

    There are three workout schedules listed in groups of three days. The three days can be next to each other like, mon, tues, weds, then start over at day one again on thurs. Or you can use the three days, every other, like mon, weds, and fri, the days off then are cardio days. You can add abs exercises in with your cardio workout just make sure you are not working abs consecutive days in a row. There are some sample gym exercises listed with each muscle group and some fitness videos. Start out to try to do 2-3 exercises on each muscle group with, 2-3 sets of 12-15 reps, when you can reach rep 15 then increase the lifting weight 2-5 pounds.

    Hope this information helps and answers your question.
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    I have a question about weight lifting I'm currently doing full body workouts Monday is squat, bench press, barbell row, Wednesday is shoulder press, chest dips, chin ups and Friday is the same as Monday now I'm just wondering if I should be doing arm isolation exercises or would I be over training them...?

    Thanks for the question, it sounds you are working really hard to get more fit. 

    Yes to be physically portioned and reduce chance for injuries, you need to work every muscle group separately. Rowing exercises will work the back muscles, called the prime movers, the bicep muscles are called the secondary movers but don?t count this as a bicep workout. It?s best to work individual muscle groups after compound exercises, to get the best gains and fully exhaust ever muscle group. Compound movements are exercises that use more than one muscle group.

    If you do a compound exercise and individual exercise for the same muscle group, you do need to reduce your sets to avoid over-training that muscle group. A muscle group that is fully exhausted needs at least 1-2 days to rebuild before it is worked again or isolated.

    Hope this information helps and answers your question.
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    My brother and I are having a competition, we are in "decent" shape, on who could get to 1000 miles first (running, biking, walking ect.) I'm 23 and he is 21. I plan on working out as well to get definition not big. How many days should I workout a week? How much cardio should I do a day that is good for the body? Anything I should do eating wise? What should I not eat/drink? Any advice would be great. Thanks...?

    It sounds like all your events are all some form of cardio but, yes strength training will help too. I wouldn?t worry too much with all that cardio about getting big with weights because you are probably going to have to eat just to maintain your current body. A good exercise plan would be weight train 2-3/week, 4-5 days cardio/week, don?t do cardio on weight lifting days. Ever 2-3 week cycles take a whole weekend (two days) off, no cardio or weights, just good protein, plenty of water, good carbs, fats.

    I don?t know your body structure now but you are probably going to have to greatly increase your calorie intake.

    Remember to plan so you don?t get dehydrated and deplete your electrolytes during any long term cardio. Bananas and some water are good carbs 1\2-hour before a cardio event. Carbs are the bodies first fuel then, longer cardio, the body uses fat storages, protein gives some energy and helps to maintain muscle.

    Hope this information helps and answers your question.
    Again thanks for the question.
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    I have lost 71 pounds in a year and a half. I have stayed at the same weight since July. I would like to lose 9 more pounds. I have become more toned and have more muscle but weight stays steady. What can I do to take off these last 9 pounds?...?

    First congratulations on your weight loss, like to hear people wanting to get healthier.

    When we try to lose weight, sometimes it becomes a tug of war with our bodies metabolism. Our bodies metabolism has been set for most of our lives, to maintain our current muscle, fat and weight ratios. Our body will allow the normal 5-10 pounds of fluctuations but any more than that and it will put the breaks on all weight loss. Sounds like you did a good slow weight loss program, so the body didn?t fight back as much and doesn?t figure out what is happening. Now with this remaining 9 pounds it has caught up and says, ?you can?t foul me again, I know what you are doing now..? This weight is probably in the waist, more specific love handles area? Yes, this area is usually the last to go. Proper nutrition is about 85% of any weight loss/fitness program and you have to make sure the body isn?t starving, by eating every couple of hours. Resistant training is very important but encompassed with cardio to help sweat out that water weight.

    Remember to stay hydrated and drink plenty of water.

    Hope this information helps and answers your question.
    Again thanks for the question.
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    I'm lifting weight at 40 lbs squats at Smith machine and 70 lbs at leg press and leg curls at 44 lbs twice a week..... 3 rounds and 10 times for each round but my legs are just getting Skinner and I don't want that I want bigger legs and tone up...?

    It sounds like you may have a faster metabolism and with all your exercise, your muscles don?t get refueled. My next question is how do your sets go, how hard is the exercise when you get to reps 8-10? If it isn?t a bite of a struggle to finish each set of your 10 reps, you may look at increasing the weight.

    Hard resistant training requires a lot of calories just to maintain the exercise so, I would look into a proper nutrition plan to make sure your muscles are fueled properly, to perform the exercises and then to replenish them afterwards.

    Remember to stay hydrated and drink plenty of water.

    Hope this information helps and answers your question.
    Again thanks for the question.
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    Can a 60 yr old women actually get her waistline from a 40 to a 32...?

    Thanks for the question. We like to hear of people wanting to get more healthier.

    Yes of course, exercise and fitness goals are for any age, remember age is just a number if we keep ourselves healthy and fit. 

    As we age our hormones change to make muscle recovery take a little longer and we tend to lose muscle mass, these are not facts, we can change it if, we want to and we don?t have to be the norm. Exercise makes us feel better, more energy and improves our long term quality of life, as we age.

    Hope this information helps and answers your question.
    Again thanks for the question.
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    I have a lot of belly fat I want to get rid of. I am willing to do the work and take the time to lose it, but I don't know the best way to do it, and I'm afraid of hurting myself. What is the best way to lose the belly...?

    Both men and women have different areas where the body stores our extra calories for a so called rainy day.

    Losing fat in these areas mostly comes down to proper nutrition, you can do sit-ups till you are blue in the face and still never see your abs if your nutrition isn?t in line.

    Belly fat is a build up of insulin in the body and it accumulates in that area also, stress can cause weight gain. Increase your protein intake, increase cardio, resistant training and start a good proper nutrition plan. Strengthening the core of most important and always use proper form, keep abs tight, hips stable.

    Remember to stay hydrated and include a proper nutrition of a well balance of protein, good carbohydrates, good fat.

    We offer a great online fitness training and nutrition program that can help you with a detailed plan and answer your more detailed questions, as low as $30/month.

    Online Fitness Training

    Hope this information helps and answers your question.
    Again thanks for the question.
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    Hi, I've tried all different diets and work out videos and there's no improvement. My main area I want to lose weight in is the mid section like my love handles and stomach. I don't know what kind of diet I should be on or any good fitness routine can you please please help me. This weight issue is really getting me down...?

    Yes hang in there, we love to hear of people wanting to get healthier.

    See men and women have different fat storage areas that, the body so called tries to save for a rainy day. When we have that belly fat area and have tried different diets, our bodies insulin levels are typically higher and this causes that fat storage area. See the body is trying to adjust to all different calories/foods and is not on any regular plan. You probably have even cut your carbohydrates or just don?t eat much for the day, to see if it helps. First we need to learn that food is for energy not entertainment, we need a balanced diet keeping it within our activity. If we are going for a strenuous hike in the mountains then, we need more calories than usual. If we have a relaxing day off on the coach mostly then you can reduce your calories, than your average day. With this in mind, I can eat about the same foods everyday and not get tired of them because, they are only fuel, I enjoy myself by what I?m doing. Don?t get me wrong a variety of foods help with different vitamins, fiber, etc and that?s needed too. Consuming fat can be a challenge to the waist line but remember good fat is important, our cells won?t function without fat.

    Remember to stay hydrated and include a proper nutrition of a well balance of protein, good carbohydrates, good fat.

    Again thanks for the question.
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    I weigh 69+ kgs with a height of 171 cms. My thighs, stomach and back are kind of really flabby even though i appear skinny. I started hitting the gym but my left hand is really weak. i can only manage to take 2.5 kgs or 3 kgs on my left hand while right is perfectly fine and can go many rounds on 5(being a beginner). When I'm doing work outs for chest or anything the left hand proves to be a lot weak and I shiver on that hand. My instructor (not very professional) asked me to buy protein tablets or iron tablets. I have protein powder with me. Should i take the tablets or the powder? wont i gain more fat if i take the powder as I already am over weight. suggest me some ways i can take care of the left hand as well as let me know if I should or don't take the powder or tablets....?

    With your weaker left hand I have a few initial questions to ask yourself: are you right handed? have you had any nerve damage in your upper back/shoulders? Do you only use your right hand to pick things up?

    With your greatly uneven arm strengths, you need to use dumbbells for bench instead of the bar, then try to do a few extra reps with the weaker arm, even with lighter weights, to start. See if you are using 5 kgs on the right arm and 3 on the left, do a few extra reps on the weaker one, till it can increase to be equal to the right, in weight. I personally like the protein powder but both does about the same. Make sure it is 100% protein powder and not much carbs, like a meal replacement supplement.

    Pure protein has a lesser chance to get stored as fat and is needed to fuel, replenish the muscles, after a workout.

    Remember to stay hydrated and include a proper nutrition of a well balance of protein, good carbohydrates, good fat.

    Again thanks for the question.
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    I How effective can doing isolated exercises be? When you do not get your heart rate up but only focus on working a specific muscle group for a quick period of time. I wanted to start doing abs exercises in the morning. I am wondering if doing let\'s say 50 crunches (or any other specific abs exercise) and only that would show any results?....?

    Isolation exercises are very helpful to strengthen those muscles that are missed with compound movements but they should be a regular workout not just a quick set. Abdominal exercises are great but if you are going to focus on them, you need to work your whole core muscles (abs, hips, lower back, butt, and thighs-front and back)

    I don?t know, are you wanting to see your abs or just get them stronger? T see them, you can do crunches till you are, blue in the face and still never see them if, your nutrition plan isn?t in order. The core muscles are very important because all other activities and exercises come from that area. See when the muscle contracts it needs to have something firm on both ends to pull against if, there is some give them the muscle isn?t going to be as effective and other muscles will have to step in to help out.

    Again thanks for the question.
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    How detrimental to the overall muscle health, gains and strength is training my major muscle groups daily? i.e. heavy weight training....?

    We love to hear of people wanting to get healthier.

    Understand our muscles uses fibers of protein to contract and when we workout, their becomes microscopic tears in these protein fibers. If this same muscle is then contracted hard again, these tears will continue to get bigger until more serious injuries can occur and most importantly, the body never gets a chance to repair the fibers. Say you are laying in a hammock, stretched between two groups of people pulling on the cords, and one group is stronger than the other. So, as you lay there, your head or feet drops down lower than the other end, sounds like a bucking bronco. Lol But if they become really strong till the ropes in the hammock start to break, you are going to be on the ground soon, unless they let you stop and repair the ropes. The muscles are the same way, they are stretched between two end when relaxed then, when they contract, they bring the two ends closer. This contraction process uses a lot of energy and can be very powerful even, to overcome the source, thus tearing the ropes or the muscles, protein fibers. If not repaired, you would be on the ground, in the hammock, and this can cause serious injuries to the muscles.

    Again thanks for the question.
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    I have been on a strict diet since a week that includes 2.9 liters of water per day with ginger, lemon, cucumber and 12 leaves of mint stored one day before. Also, My diet excludes salt and sugar and all carbs. Mainly veggies and fruits zero fat dairy and sea food. There is one day break. I also replaced coffee with green tea and pure honey.
    I play squash for one hour three times a week. My current weight is 62.7 Kilos. Height is 168.7 cm. I have done a lipo-suction in my tummy area and sides. Unfortunately, I did not maintain a healthy weight after the surgery which created a scar tissue in the area and several lumps.

    My question is with intense workout and weight lifting could the scar tissue go away...?

    We like to hear of people wanting to become healthier.

    What is a scar? A scar is just like a sore or scab that is under the skin, it is from irritation which, can be either dead skin or blood clotting (scab, like lumps). We can also get stretching scars on the outside of the skin. It sounds like the scar, that you talk about is, one or both under skin, if these bumps are squishy and moveable.

    I don?t know what your nutrition is like but a lot of carbs causes the skin to age and the body to store fat when, you say all carbs. Looking at your diet, these could be fat deposits too. Green tea is a good antioxidant and honey is always better than normal sugar. If it is scar tissue under the skin, it takes the body quite a while, to break it down and hall the dead tissue away, to reduce these tissue lumps. During this time if, it takes too long, they could become cancerous lumps and effect other cells, it?s like a wet muddy shirt in a pile of clean laundry eventually, it?s going to contaminate the rest of the laundry too. To help this situation, you need to increase the blood flow, protein and help your immune system with strong antioxidants. Water is great for flushing out the body, as long as you don?t over do it, to clean out your electrolytes, in the body.

    In answer to your question, yes the scar tissues could go away but they will take a while, to even notice much difference.

    If the lumps get harder or don?t reduce any in size, after a few months, or you have more questions about them, you need to see a medical doctor to have them checked out for something more serious.

    Remember to stay hydrated and include a proper nutrition of a well balance of protein, good carbohydrates, good fat.

    Again thanks for the question.
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    I have fibromyalgia and I had a baby 2 years ago. Ever since I have not been able to carry myself well. I have pains in all my joints and I have a weak back with bad posture. I just want to have enough muscle so I can keep my body where it needs to be...?

    Thanks for the question. We like to hear of people wanting to get more healthier.

    Sorry to hear that you have Fibromyalgia, my mom has that too and it doesn?t bother her as much now. You probably know, this is a disease that effects the muscles and soft tissues. I know it can hurt but if you continue to not do much physically, it won?t be long till you can?t exercise or move. Stretching and resistant training are a great help, best time is in the morning, when the body is fresh from sleep. Yes you need to exercise and resistant train, to help improve your posture, help protect your joints and raising your metabolism for weight loss. Remember to start out very slow with any exercise, the movements will help to loosen up the muscles and help keep further muscle immobilization from happening. Walking is good exercise for the legs and remember if it hurts (pain, not muscle exercising discomfort), then stop exercising that day but, try to then do something the next day. As for the joints, they take a lot of beating when we lose our muscles then, they don?t have support around them anymore which, can lead to cartilage and ligament tears. I have found great help with natural joint supplementation but first check with your medical doctor especially, if you are on any medications. I would also look into some natural anti-inflammatory supplements and foods to stay away from that increase the inflammation in our bodies. One very bad example for food is sugar, it is the worst and high glycogenic foods that the body readily turns into sugar.

    We have some exercise videos and exercises by muscle group on our website, that you can do any home.

    Hope this helps and thanks for the question.
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    I am a surfer and a skateboarder. I am 5'8" 165 lbs. I do body weight exercises only and cardio. I want to avoid getting bulky. I currently do squats , pushups, toe raises, shadow boxing, and tae-bo aerobic.

    As of now my arms and chest are getting little bulky, I want to know how to avoid and get the lean look, like Paul Walker.

    thanks for any help you can offer...?

    Thanks for the question. We like to hear of people wanting to get more healthier.

    Exercises are great but it mostly comes down to proper nutrition proportions, carbs will make you bulky and protein will help get leaner.

    With all your cardio activities, if you feel sluggish or abnormally get irritated easily you may have your carb intake too low, remember you still need a balanced diet of good carbs, protein and good fats.

    Hope this helps and thanks for the question.
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    I have new pills from GNC don't know how to take them I have hydroxycut and more...?

    I would recommend you ask your medical doctor or the store that you bought it from to help. I don?t encourage any weight loss supplements like hydroxycut for the future adverse side effects. They do work with the weight loss but the lose of a couple pounds is not worth future medical problems. Most all of them have big stimulant ingredients to increase the metabolism and heart rate, this can lead to future heart problems so, we don?t endorse these products. I don?t know what your more is, but good protein can be ok but, remember supplements are what they say, supplemental (means extra so, you have to have something else first), a proper nutritional food diet always comes first.

    If you are on any medical medication, you should first check with your doctor before taking any health supplements because they together can adversely effect the body.

    We always look at for the health/exercise consumers because are one too and over many years of taking supplements ourselves, have gained the knowledge to help others less experienced.

    Hope this helps and thanks for the question.
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    I have worked out regularly for years now, and while I have been off and on at times, in general, I'm fairly consistent. Usually, I will do a bench press set of 10 reps, then 8 reps with increased weight, then possibly 6, or sometimes a bit heavier weight for 5 reps or less. Recently, however, my muscle will give out on me after the set of 8 reps. I will do my first 2 sets and then be dead by my last attempt. I don't know why it's happening. It doesn't seem like it's an endurance problem because if I start out with a little less weight I can do a large number of reps and gradually increase until I'm at almost my max and can do 3 reps. It is only when I start out heavier with less reps that my chest gives out, and I don't know why it does that. Can you think of any reason why this could be happening? I could've provided specific weight but I didn't think that was necessary to understand the predicament I'm having...?

    Two problems come to mind, first is muscle fibers, second is your glycogen levels are too low for a hard workout. We have three main muscle fibers, fast twitch are for strength, slow twitch I/II are for endurance. We can?t totally change our fibers in our muscles but they do meet each other half way if, we train them that way.

    So it sounds like your chest muscles are mostly slow twitch fibers because you can do high reps with them getting tired. You need to utilize your fast twitch chest fibers more by doing higher weight and less reps. These muscle fiber need a lot of glycogen or carbs to have stored energy to use for fuel. Do you eat before you workout? Eat a high complex carb meal about an hour before you exercise with, a little protein, then after workouts protein is most important and you have only about an hour window to provide the body with it.

    We have a great structured workout charts listed on our website, that should help your workout structure.

    Structured Workout Charts

    Hope this helps and thanks for the question.
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    I haven't worked out much over the past four years. I recently purchased a membership to a health club and just want to ask about the workout routine that I have in mind. I'm not looking to become a body builder or anything. I just want to get into top shape and build a strong back and upper body. My workout is as follows: M/T/W/T lap swim for 20 min, 1 set 15 push-up, 1 set 15 sit-up, 3 pull-up, then 20 min on tread mill, then another cycle of push-ups, sit-ups, and pull-ups, then 20 min on a stationary bike, then one more set of push-ups, sit-ups, and pull-ups. Is there something that I need to do more or less of to get where I want to be?...?

    Thanks for the question. We like to hear of people wanting to get more healthier.

    I commend you for your determination, we like to hear of people wanting to become healthier.

    The swim is a great cardio workout, low impact on the joints and could be a nice warm-up.

    If you want to run around like that with cardio and strength exercises, that?s fine and to make this workout effective, you would have to run. I don?t know if you are doing that or are able in a busy gym, it?s not safe. You probably don?t get your heart rate up the whole workout and what heart rate increase that you have, you lose running to the next exercise and getting it set up again.

    Most importantly, you say you want to build a strong back and upper body, you are missing so many other muscles groups, in these areas by, only doing three exercises.

    Decide what areas, muscles groups that you want to concentrate on and then build a workout to include all those muscles in those areas. Take back for instance, your pull-ups does some of the bulk upper muscles but what about rotator muscles, lower back, outside-serratus anterior muscles. This doesn?t make you wanting to be a bodybuilder, it just makes you strong as a whole, so the muscles can all work together, not just in workouts but our daily lives, like moving or picking an object up. With only one back muscle strong and the others just hanging out, that is a plan for injuries. It can?t pull the weight of all the other back muscles and then being one muscle, it is limited on it?s endurance level and will not have any other muscles to help out or take over when it gets tired. You also need to include your core muscles into your workout, they support the whole bodies activities.

    I don?t mean to sound mean, just want to point out the problems I see to help you more in the long run.

    You can do a form of cardio with resistant training, using a 30-60 sec rest in between sets and save the cardio for the end of the workout with what energy you still have left.

    We have a great workout schedule on our website by muscle groups and some videos too (link below)

    Exercise Routines

    Hope this helps and thanks for the question.
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    I am 45 years old and can not work do to injuries from a 20' fall. Before the accident I was a firefighter and construction worker. I have a large body frame at 5'11" and was always between 200lbs and 205lbs in very good shape. That was until I got hurt. For a long time I couldn't do anything active. So over the years I went up to 286lbs. 2 years ago I was finally able to have surgery because of new technology. Since than, I've bean able to do more then before, but nothing like I used to. I slowly went from 286lbs to as of last Sunday 238lbs. I started going to the YMCA and working out 6 days a week. I do between 10 and 13 miles every day on a recumbent bike (Expresso Bike) and strength training on FitLinxx. It's all from a seated position. This is what I do every day: Leg Press, Leg Extension, Leg Curl, Triceps Pushdown Seated Dip, Pull-down Wide Grip Pull-down, Overhead Press Shoulder Press, Row Seated Row, Arm Curl, Lat Raise, Chest Press. All are 2 sets of 12. I do low impact aerobics Mon, Tues, Fri. I look at it this way. I don't work, so doing what I've bean doing 6 days a week and taking Sunday off is the same thing as if I were still working and should be good for me. However, the "trainers" at the YMCA are telling me it's to much. I feel good and full of energy after every workout. I'm using weight on each station that when I get to my last rep, I feel it but I'm not struggling with it a lot. I have been doing this for 3 weeks now. This week I started 2 sets. The 2 weeks before that I was doing 1 set. I feel it a lot more now, but still feel good. Sure, but good. My plan is to do 2 sets for 2 weeks than go to 3 sets for 2 weeks. After 2 weeks of doing 3 sets, I'm going to stay at 3 sets, but every 2 weeks add 5 or 10lbs to each one. My overall goal is to get down to 200lbs or 190lbs and gain power. Am I doing this right, or just wasting my time?

    I commend you for your determination and loss, so far, we like to hear of people wanting to become healthier.

    Yes that does sound like a lot of exercise daily but since you are using it to use up your time, I don?t see any harm in doing 2 sets. Keep in mind, I will say it isn?t the most effective way to workout but that?s up to you, as long as you are having fun. What you are doing is a form of cardio especially, if you only take short rests in between sets/exercises but it?s not going to help you in the long run. Cardio is great to keep the heart exercised, helps to burn temporary calories but it is not good for building power/strength. I would better suggest to break your workout days up into muscle groups and cardio days. This way, you can still exercise about every day but by giving the muscles a rest to recuperate, they will get stronger and in turn being burning more calories. Weight training the same muscles everyday, this is called over-training, a good way to tell if you are over-training is, to take about a week off lifting. Then when you come back if, you are stronger than before, you were over-training, keep in mind, over-training can also bring on some medical issues like illness.

    We have a few exercise programs link listed below by muscle group, counting days 1-3. This workout can be done 6 days of every-other for the 1-3 days.

    Exercise Routines

    Hope this helps and thanks for the question.
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    I'm 19 years old and I have some training questions in order to loose weight! About a year ago I weighed 230 lbs , now I'm 198 lbs . But I stopped loosing weight by lack of motivation! I joined a gym and I'm only going when my friend is in town because I am not motivated to go alone! My cousin gave me her stationary bike and I was wondering how long I had to do and how often, to lose weight? I don't want my legs to get bigger so I was wondering what was the ideal time to train with the stationary bike to lose weight ... I'm going to continue to go to the gym and of course eat well but I wish I could lose weight with the stationary bike as well !

    Thank you very much...?

    Thanks for the question. We like to hear of people wanting to get more healthier.

    That?s a great accomplishment of weight loss so far, we like to hear of people wanting to become healthier.

    A stationary bike can be a good source of cardio if used correctly, any weight loss program needs to include a balance of strength training and cardio, to be effective.

    I would say to start out, a good time for cardio is 30-60 mins but this cant be all sitting on bike or your legs may grow too. When muscles are activated they will respond with an increase in strength and this can contribute to an increase in size. To help make this a more even calories burning program, try to do exercises and cardio, that utilize the most number of muscles. This will increase your over-all body calorie burning and decrease a chance of increasing size in just one area. An example with the bike is, don?t just sit down, stand up and peddle, use your arms to pull on handle bars, do inconsistent burst peddling.

    Hope this helps and thanks for the question.
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    Hi, I'm 21 and play 1st Grade soccer, I train 4 days a week and gym 3-4 times a week (weights). Is this to much? What should I focus on at the gym? I eat quite a lot, about 4-6 times a day as I am an ectomorph...?

    You sound like a very busy young lady, we like to hear of people wanting to become healthier.

    Keep in mind, putting high amounts of stress on the body can increase our chances for injuries. Yes that does sound like a lot, for the body, we can work the body but safely. Proper form on all weight lifting is crucial, don?t get too tired and get sloppy when, this happens, you are done exercising for the day. As you exercise great muscle form and utilization, you will be able to incorporate these movements into your sports, to help you play better and decrease chance for injuries. Most important exercises, should be the core area, including the abs, hips, upper thighs and low back. The plank exercise is enormous for the core muscles, there are many different movement variations with the plank. Being a ectomorph and burning all those calories, you may not be getting enough calories still.

    Here?s some basic exercises for different sports.

    Sports Specific Training Exercises

    Hope this helps and thanks for the question.
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    I would like to know if my workout is looking beneficial to me and if I should increase it by any amount.

    I do 20 push-ups, 20 leg lifts, 20 crunches, 20 bicycle reps, and 20 more push-ups. I've noticed an increase in my muscle gain and definition but I would like to know if I should be doing it more or less. I do it once a day...?

    We like to hear of people wanting to become healthier.

    First I don?t know what fitness goals that you are trying to accomplish, your current program will help you be leaner and you may increase some strength. If you are wanting to increase your muscle mass, then you need to really tax the muscle and mix it up by changing variations of the exercises. When we exercise and totally exhaust the fibers, like a hard workout, our muscle needs at least 24 hours rest before they are worked again, to get the most effective gains. I don?t think your 1 set of 20 reps are over-taxing the muscles too much but try a rest now and then especially, if you increase your intensity, resistance.

    Hope this helps and thanks for the question.
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    I'm 170 lbs, 5"9 and turning 40. I've started working out after about 15 years and I already see the change in about 5 weeks. My question is I want to lose about 10 lb of belly fat and facial (double chin) fat but at the same time I want to build bigger muscle. Now do you recommend me lose the fat first by doing cardio like treadmill or should I just do machines and gain muscles and lose weight at the same time...?

    We like to hear of people wanting to become healthier through exercise.

    All weight loss programs should consist of a balance of cardio and resistant training, to be the most effective. Cardio will elevate the metabolism for about 45-60 mins after the exercise but resistant training will elevate the metabolism for days. Weight loss is not only elevating the metabolism but causing the body to use fat for fuel most of the time and that?s when our nutrition has to be in-check.

    With the double chin, use some collagen enhancing creams and some neck exercises to help keep the elasticity of the thin skin, in that area, as the fat diminishes.

    Remember to stay hydrated and include a proper nutrition of a well balance of protein, good carbohydrates, good fat.

    Hope this helps and thanks for the question.
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    I've been training my calves 4 days a week for months now , standing calf raises and seated as well and I've had very little gains and was wondering if you had any tips or advice on making them grow...?

    Great question and it makes a difference how an exercise is implemented. We like to hear of people wanting to become healthier.

    That first might be your problem, when a muscle is thoroughly it, then needs 12-24 rest before it is worked again. By continuing to work the same muscle, you are continually tearing down the muscle, increasing chance for injuries and never giving it a chance to repair/rebuild. There are two main calf muscles, the Gastrocnemius which, has two heads with the insertion is up past the knee joint next, the Soleus is the underlining power muscle, with one head. The Gastrocnemius needs to worked by standing, knees slightly bent, toes on platform, take the heel all the way down, towards the floor, then all the way up. Do a couple sets of exercises, one with heels facing out, toes in, and the other with, heels facing in and toes out, this will exercise each head of the muscle. The Soleus needs to be exercises in a seated position, with weight on the top of knees/thighs, feet can stay parallel but, same principle applies with, toes stationary and heels taken all the way down, then up. Most people have slow twitch muscle fibers in this area so, the best program is high reps, 15-20 reps for a couple sets. You will probably ?feel the burn?, this is a gym term most people say because it hurts or even feels like it is burning. As you exercise this muscle area, the so called burn time will shorten, it will take longer to get the burn, than before.

    Hope this helps and thanks for the question.
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    hello, I'm a male 6ft 3inches and my weight is 91 kgs.  My problem is that if I don?t exercise then, it starts showing on my belly, on the other hand if, I do a lot of exercise I shed off weight quickly and start looking anorexia. What should I do such that I my body is in good shape and my cheeks also doesn?t sink in my bones... ?

    Sounds like you are in a bite of a dilemma ha but be thankful for your fast metabolism. Because you carry a higher percentage of muscle mass, you have to eat and fuel those muscles. The key is a proper nutrition plan to help it not become belly weight. Continued exercise would be great but you are going to have to then increase your calorie intake to fuel the muscles. You need to keep a balanced diet of complex carbs and some fiber carbs, good protein, and good fats to fuel your body and maintain your body weight.

    Hope this helps and thanks for the question.
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    Hi my name is Natasha, I am a muscular build and got some good muscle on me but, after 2 kids and a tremendous weight loss of 40kg, there is still a good amount of muscle but extremely flabby. I currently weigh 74kg and it doesn?t show I'm that heavy because lost lots of weight. Can someone advice me how to get that muscle to show again as good as I did before the kids and weight loss!... ?

    That?s great that you lost all that weight, we can help you accomplish your fitness goals. We like to hear of people wanting to become healthier.

    It sounds like your weight loss previously wasn?t all fat loss which, happens a lot of time when, the scale goes down. You say it?s extremely flabby, is this fat, skin or both? See fat and gaining weight will, kind of stretch the skin and over time it loses it?s elasticity. First and foremost is proper nutrition, of a well balance of protein, good carbohydrates, good fat especially, for the waist area. You can?t expect a car to perform with bad fuel and the quantity of fuel will increase more than usual. You say that you are very muscular and that?s good, that calorie burning base, will give you a head start. In your case, for exercise, you need resistant training and some cardio, to be effective.

    We can help you with your weight loss, fitness goals. Online Fitness Training

    Hope this helps and thanks for the question.
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    I am currently training for a 10k run. As part of the training I am doing interval training. Last night I played 6 a side soccer for 55 minutes. How does this compare to interval training...should I do both...? Thanks

    That sounds like a great fitness goal, we can help you accomplish your fitness goals. We like to hear of people wanting to become healthier.

    Yes interval training would be a great choice but you need to add resistant training in there. Soccer is good but that?s just another form of cardio-resistance, it?s best to be able to isolate muscles too. You need to work both your slow, intermediate and fast twitch muscle fibers, to have the best of both worlds, in the run. Another effective choice to look at is, to change the duration, intensity and exercise of each task performed. Sometimes added support weights are helpful but you need to first make sure your supporting/stabilizers muscles are strong enough to take on this mission. Do you have weights or resistant training equipment available to you or just your body weight? What?s your current fitness level, did you feel exhausted after the soccer game?

    Remember proper nutrition is most important, you wouldn?t give a car bad gas and expect it to run well. To accomplish your fitness goal, not only are you fine tuning your muscles but changing the body from average running to a sports car.

    Hope this helps and thanks for the question.
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    I run over 7 miles a day also, I do at least 1 hour of other exercises. I am a 34 year old female and over the last year, since last bikini season, I seem to have lost my glutes muscle since, my rear is not as round and perky as last year. I weigh the same amount. I was wondering why I seem to have a completely different rear than last year though I workout as hard if not harder ...?

    We can help you accomplish your fitness goals. We like to hear of people wanting to become healthier.

    Your main problem sounds to be your diet and your exercise routine. The same with any muscle group if, we overwork a muscle area or we don?t tax it enough, we can lose it.

    Keep in mind the waist, hip area is the bodies food storage area, for a rainy day, not only you lose muscle but you gain fat. Some good glutes exercises are squats, lunges, leg press, to name a few. Some other factors are your life outside of the exercise, like work, car. Do you do a lot of sitting, throughout the day? See when we sit for long periods of time, not only are the glutes not being worked but, being squashed for long periods of time, slows down the nutrients, fuel, repair, nerve stimulation and some fibers may begin to die.

    Remember to drink plenty of water, stay hydrated and proper nutrition is very important for any weight loss program.

    Hope this helps and thanks for the question.
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    Hello! I have a question. I was wondering if doing chest exercises (like push ups) is helping to lose fat, not only just build muscles? And also, which exercises are best to get rid of fat on chest and possibly build muscles? Priority put on losing fat, not building muscles...? Thank you.

    We can help you accomplish your fitness goals. We like to hear of people wanting to become healthier.

    Strength exercises will help to increase your muscle mass which will in turn, increase your metabolism to burn more calories. Doing push-ups will help, the chest being a longer muscle, the bigger the muscle, the more positive calorie stimulation to the whole body. Then by increasing the intensity, duration of the exercise, will raise calories burning further. When the muscles uses fuel for energy, it is not always fat, it is mostly carbs first and it has to be able to process the fat, at that time. Losing fat mostly comes down to a proper nutrition plan with a first-class exercise regiment, protein is most important.

    Hope this helps and thanks for the question.
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    I am female 62 years old. I'm 5' 9?. I've been diagnosed with Osteopenia and osteoporosis 6 months after I entered menopause.
    I have taken just about every medication known to man for this. Boniva, Fosamax, Evista, Forteo for two years, and now I'm taking atelvia.
    Each time I go back to the dr. my tests have declined...except for this past July and I maintained in my back but lost in my hip.
    I exercise frequently...I use weights...10 lb on each
    leg and do leg lifts straight, turning ankle to left and then to
    right. Then lying on my side and doing leg lifts on both legs working
    inside and out. I'm not as consistent with this as I could be. I
    also take calcium, vitamin D, magnesium supplements monitored by myendocrinologist. Here's my question. I have stated walking almost every day....(at least 5 days per week) using weights on my ankles and carrying weights in my hands. I began walking a little over a mile
    with 5 lb weights on each ankle and 2 lb weights in my hands. I have
    upped that to 10 lb weights on each ankle, 2 lb weights in each hand
    and increased to 2.3 miles. I've been told that for weight training
    and building bone, I need to lift heavy weights as I will only build
    bone to the degree of the weight/stress I'm placing on the muscle
    which stresses the bone.
    Can you tell me if this walking using the weights will help build bone or if I really need to get to a gym where I can use a weight machine to increase the weights, which increase the muscle, which increases the bone? I also ride my bike anywhere from 10-12 miles, but I understand this does not build bone. Thanks for your time.

    That is great you want to get stronger and be healthier.

    Most all those medications are bone resorption inhibitors which, means they stop the bone from being broken down and the calcium put back into blood stream.
    The leg lifts are fine, as any exercise the body naturally builds the bones from stress that is placed on them. Meaning when a bone is weak/thin, the body doesn?t know about it until, weight/stress is placed on it. Then the body gets the message that, it?s thin or too thin for that weight/stress so, it works on fixing the problem by sending calcium to refortify the area.
    The parathyroid gland is what checks the calcium levels in the blood and if need then can absorb from bones or intestines.
    With your osteoporosis, I would not recommend using heavy weights but to increase very gradually. Because your hip was the worst area, since the last check, try doing your leg lift exercises while, standing on one leg. You may not be able to do this right away but it?s a progression. Bike riding is good cardio and can help the bones in the legs, as well as, the muscles.

    Hope this helps and thanks for the question.
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    The tummy trainer can help me to burn calories? (if yes, how much calories?) how long should I use it daily? can it help me having a smaller butt? It can help me to build muscles? and what about the chest expander...? 

    We like to hear of people wanting to become healthier.

    It looks like the tummy trainer can add some resistance to sit-ups which, will help burn more calories than without resistance. You can do the same thing with crunches on the floor and add resistance from there. The chest expander, both of these things are just glorified promoted, highly advertised gimmicks, to get people to pay for their products but you can do the same thing with plain resistant bands. By adding resistance to your workouts, can increase your calorie burning to hundreds. Yes, strength exercises and cardio are a great way to help shrink the butt area too. Is your butt fat, lose skin, too big or what don?t you like about it?

    Hope this helps and thanks for the question.
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    I just want to know if this is a good routine, or do I need to rest more...?

    Sun: Biceps, Triceps, Abs

    Mon:

    Tue: Shoulders, Traps, Back

    Wed: Chest, Legs, Cardio

    Thurs: Biceps, Triceps, Abs

    Fri: Shoulders, Traps, Back

    Sat: Chest, Legs, Cardio

    I commend you on your organized plan, we like to hear of people wanting to become healthier.

    Some questions to ask yourself, first what are you trying to accomplish by this workout, are you trying to build muscle, are you just trying to tone up?

    Yes with hard workouts and building muscles, you need to allow adequate rest time for the body to repair the torn muscle fibers. If you worked the muscles twice a week, you need to switch it and make it a light day and heavy day. An example, if you work shoulders, traps, back one day, you can do back hard but go light on shoulders. Then flip flop it the second workout time for the hard muscle group, work the light muscle to exhaustion still with, not as much weight. You also want to be careful working two large muscle groups on one day together, as this will take it out of you quickly and you may be limiting yourself for the other muscle group. Only go hard and heavy on your chest when, you had a lighter shoulder workout the day before. We have some exercise routines on the website, exercising muscles twice weekly but a two day rest.

    We have a great workout schedule on our website by muscle groups and some videos tool (ink below)

    Here are some exercise routines by muscle groups and videos:

    Exercise Routines By Muscle Group/Videos

    I would also encourage to use our strength chart or mix-up cardio chart, they are a great way to shock the muscle.

    Printable Workout Charts

    Hope this helps and thanks for the question.
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    I'm doing a project for school and was wondering if I could ask a question about the movement of a push up. I was interested in the major injuries associated with push ups? Thank you, 

    Sounds like a good project, makes me think what class is this for, physical education or something class?

    There are going to be pros and cons with everything because it?s whoever that you talk to. People that believe in the exercise will give you mostly pros and people that don?t believe in the exercise will give you negatives. This doesn?t mean that the exercise is necessarily wrong or even bad to do because these are only two opinions. To figure it out we have to put all opinions aside and medically analyze the physiology of the exercise or body. Check if the body is moved in a normal neutral alignment, of the exercise and if it is anatomically causing any ligament, tendon, cartilage interferences. So to answer your question, yes I believe in push-ups if, performed with proper form and not with anyone that has already shoulder problems. To properly perform a push-up, you want to contract your upper back, to help hold your shoulders in neutral position, your core muscles have to be strong and in straight alignment, you only need to go down till elbows are at 90 degrees angles, not nose to floor.

    Hope this helps and thanks for the question.
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    I'm 18 years old weigh 120 and I'm 5-11 and have been working out every week day on a muscle group 4 exercises with 4 reps each heavy weigh. This has been going on for about 2 months now but I haven't seen any gains on my body. I eat about 4 meals a day so like 2500 calories. Am I doing it right or should I change something? Is it normal that I'm not seeing any growth...? 

    Sounds like you have great goals, we like to hear of people wanting to become healthier.

    No wonder you are not seeing any muscle results, with only 4 rep sets. The muscle fibers need to be stimulated and caused to be broken down.

    Try doing instead, a workout 2-3 exercises per body part, with 2-3 sets of 8-12 reps.

    Hope this helps and thanks for the question.
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    I have a question that I tried to find an answer for it ,but I couldn't. I hope you can answer it. I really want to exercise to get a nice flat belly ,but the problem is that I'm a lazy girl that never do anything regularly. So, my question is: If I quit exercises suddenly or I didn't do it regularly is there any chance that my body get worse and be lose and flabby. I don't want to exercise if that's the case , because I know myself I will never do it everyday or continually . Fyi I'm. Not fat. Actually, I'm skinny 50 kilos , but I have a small belly that I want to get rid of. I don't know why I have it coz I'm not that fat and I've never been ,so could you please help me...? 

    Sounds like you have great goals, we like to hear of people wanting to become healthier.

    No, exercising and building muscles is like building a cement wall, putting on each block and securing it with cement. The wall will stay there but over time of not being maintained, parts of it will start to crumble eventually but the remainder will still be strong. If you work hard and build up muscle fibers on top of muscle fibers, you will lose it if you stop lifting very fast. Remember the longer it takes to make the body you want, the longer it will take for it to fall apart.

    Your belly area, is all proper nutrition to lose it.

    Hope this helps and thanks for the question.
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    Hi! I exercise a 105 minutes per day for 5 days every week, though my weight is going down only 1.5-2.5 avg per week.

    Note: 60 minutes combination of fast walking and jogging and 40 minutes of stationary bike on 1 day and cross trainer on the other.

    Please Advice...? 

    Great goals, we like to hear of people wanting to become healthier.

    With any longer workouts, you first need to pre-pare the body/muscles for the journey, with proper fuel. That sounds like a lot of cardio for 105 mins, you need to add or substitute some resistant training in there. Building muscle mass is the most important to any exercise program, of any age, and for any fitness goals. Remember to always stay hydrated especially, with lengthy workouts.

    Hope this helps and thanks for the question.
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    Hello! I just wanted some fitness advice...

    So, I was a swimmer for a few years then I decided to take a break and try running and strength training (I wanted to try something new). Recently, I've been missing swimming and would like to get back into it. I've also been getting a bit bored with strength training. However, I love the results it has given me, and I know swimming doesn't particularly build muscle.

    My question is: how much strength training should I do? My goal is to maintain muscle. I don't need to lose weight either, just maintain. I'd also be swimming to exercise, not competitively.

    Also: would running and swimming (on separate days) be too much cardio...? I have grown to love running.

    Thank you very much in advance. 

    Sounds like you have great goals, we like to hear of people wanting to become healthier.

    When exercise comes into it?s fine to satisfy our desires, do what you enjoy. You not only do a better job at it, because you enjoy it. Doing something you truly enjoy causes, a positive change in your body, hormones and muscles. You could do resistant training in the water but long-term that could contribute to osteoporosis condition. We are not fishes so we can?t always be in the water. He he. Maybe to help break up your strength training workouts, we have online workouts and workout charts. I would say to still try to do 45 mins of resistance training, at of the water then, you can add flippers to arms/legs for resistance to do resistance training in the water. Resistant training is building muscle, no matter where in is performed. You can get the cardio then from swimming laps or running, remember to always keep hydrated.

    We have a great structured workout charts listed on our website, that should help your workout structure.

    Structured Workout Charts

    Hope this helps and thanks for the question.
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    Hi I am a personal trainer. I have a client who wants to start personal training at home. She wants to get fit, increase her strength and lose a few pounds. She told me she has had a couple of miscarriages recently and is trying to get pregnant. Is there anything specific I should be cautious about/avoid whilst training her? She is new to training.
     

    It is great to be helping people feel better and training someone at home can save a lot of gym fees.
    With any pregnancy, any dramatic change can be hard for the baby so, usually the doctor will advise if, someone is exercising before they get pregnant and continue through pregnancy, it?s ok. But if you never exercise before and wanted to start while you are pregnant, that can be bad for the baby. I would be especially cautious with all her miscarriages maybe, even find out the reason. Were they hormonal reasons or other things? Exercise is going to effect the hormones or if she is on medications that effect the hormones too. Usually doctor are fine with light cardio just, to elevate the heart rate a little but any hard resistant training needs to be discussed with her medical physician first. Areas to work especially for pre-pregnant women are core, lower back, stomach, and legs.
    As always, I would get release and ask her medical doctor what he recommends her to do for exercise then, just stay with-in those parameters.

    We have a great structured workout charts listed on our website, that should help your workout structure.

    Hope this helps and thanks for the question.
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    I am a 24 year old female, I am around 110 lbs. I was in good shape when I was a teenager, but now I\'m noticing cellulite and fat on my stomach, love handles, and thighs. I did not eat right, but since I made the decision to get fit 4 days ago I have changed my diet. I eat right and I\'m exercising for 30 minutes every day. I do brisk walking uphill for about 25 minutes, and then I do a variation of moves for my abs, butt, thighs, and arms for about 10 minutes. I have a few questions. My goal is to get toned, not so much to lose weight I just want to get rid of the fat and build muscle. Am I doing the right routine? Should I be working out for more than 30 minutes? Will the cellulite go away after a few months? How long will it take to notice results? Should I be alternating exercises for my muscles or is it ok to work out the same muscle (like abs) every day? Thank you

     

    That is great you want to get stronger and be healthier.
    Cellulite is different, yes it?s usually caused by too much fat, in an area.  By losing weight or toning will reduce the appearance of the dimples but doesn?t always get rid of them.
    That?s a great start but walking a little will not show much physical results, very quickly.
    The walking or cardio, can be good for the heart but you need to add some resistance training exercises to help build muscles, to burn calories and tone.
    After you exercise a muscle hard it needs a 12-24 hours rest before it is worked again hard, you may use it a little by working another muscle group, in between. 
    When we exercise hard with resistance, we tear the muscle fibers and the body needs time to repair the protein fibers.

    Hope this helps and thanks for the question.
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    Hi I am 23 and am not that active the problem is I have very large ankles and it is really getting me down, it doesn\'t seem to be much fat as when I tense them the cartilage is solid and was wondering if there was any way of slimming them down as they are the same size as my calves. I seem to lose weight on my stomach first and always fluctuate between a 12-14 hips as I am very bottom heavy but would love to do something about it if possible.

    That is great you want to get stronger and be healthier.
    Large ankles, is this fat or fluid weight or bigger boned?
    I first need to address some possible problems, yes, a few people may be born with larger ankles but mostly it comes about from gravity on our bodies. See if we are holding water, fluid will accumulate down there and fat will be pulled down from concentrations in the legs. Yes, thank gravity for this. Ha ha. If the problem is fluid, that is more of a medical issue and could be discussed with your medical doctor. If it?s only fat rings, then you need to reduce the fat above first to help solve the problem. It?s kind of like filling a bucket under a waterfall and trying to keep it from running over. Work on your core muscles, legs, stomach and get a great resistance training program.

    Hope this helps and thanks for the question.
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    Why do I feel a  sensation of burning muscle after a workout? and what is the process causing it?

    That is a great question that many people have asked me.
    The sensation of burning si the lactic acid building up in the muscle, this is an over production of ?fuel? because the body can?t use it fast enough. The time period of this so called burning sensation happens much quicker in an overweight or unexercised individual. But when we stop the exercise, it doesn?t take long for the body to catch up and the burning goes away. The muscle pain that we feel the following day, are the micro muscle tears that, the body will repair stronger than before.

    Hope this helps and thanks for the question.
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    HI please give me some advice, I?m 27, been exercising my whole adult life. Always had a problem regarding nutrition, my parents have an issue with me cooking in their kitchen so I?ve never been allowed to do it, so how can I put on muscle mass, is there any other way, like frozen meals etc? im 75 kgs, id like to be 80kgs or heavier, I?ve had this issue with nutrition forever!!!

    Sounds like you have great goals, we like to hear people wanting to become healthier.
    That is a tough dilemma, other than moving out and getting your own place. You can eat a lot of fresh vegetables, fruits but meat needs to be cooked, usually. Unless you want to live on canned fish. Are you allowed to use the microwave? There are some steamer containers that are made for a microwave, because a microwave can make food tuff. TV dinners are not a healthy alternative, they will make you fat and most have way too much sodium in them which, can cause heart problems. Do you have access to a campfire or barbecue to cook outside?

    Hope this helps and thanks for the question.
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    Hello ! I wanted to know if this current method I\'d like to try would be effective or not due to overworking muscles in a short period of time ?

    I want to increase legs and pects faster than just once a week. Would this split be fine ?

    Day 1 : Pects/Biceps
    Day 2 : Legs/Calves
    Day 3 : Off
    Day 4 : Pects/Triceps
    Day 5 : Legs/Calves

    Thanks !

    Sounds like you have great goals, we like to hear people wanting to become healthier.
    One of the biggest part of building muscles is the resting period if, you work the muscles hard enough, you may only have to work it once a week. Your exercise workout plan looks ok but make one workout day light and the other a hard or heavy workout. Example, your first pecs workout is hard and the bicep is light, then the next pecs workout is light and triceps workout is hard. On easier/lighter days, you use lighter weight, don?t worry about maxing out but, still a good workout, with higher reps and less sets.
    We have similar workouts listed under our workout plans section online, check them out.

    Here are some exercise routines by muscle groups and videos:
    http://www.fitnessandbodyimage.com/plans/basic.htm
    I good way to test over training is to take a week off lifting and when you go back, you are stronger than before, you were overtraining...?

    Hope this helps and thanks for the question.
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    I am a server that works about 65 hours a week, always on my feet and moving. I am currently 145 lbs and would like to get to 125 lbs. what\'s the best way since I am already up and moving and lifting trays every day?

    Everyone needs to exercise, we like to hear people wanting to become healthier.
    That?s good you are moving constantly at work, that could be some cardio and I don?t know about your body type.
    Cardio is typically moving constantly at a higher than normal pace and being able to maintain that pace for a extended period of time.
    What you are doing is good but you would stop a lot, to take orders, clean tables, etc.
    And the next concern that comes to mind is nutrition, working at a restaurant makes it easy to just grab something and most restaurants food aren?t exactly healthy.
    Having someone design a proper nutrition program for you and then sticking to it, is the number one goal to losing weight.

    Hope this helps and thanks for the question.
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    Hi.
    I'm wondering if you can help me. I\'m a guy with wide hips. I'm 20 years old and I have had an hourglass figure since I was a kid. I store fat there, and I've got big legs and a big ass. I'm 6"1 and slim but not toned. Kind of err ?puffyish?. My question is will my hips slim or narrow down with the right diet and exercise? Cheers

    Everyone needs to exercise, we like to hear people wanting to become healthier.
    Have you had unhealthy eating habits? most of your life, chips, fast food, incomplete meals, higher stress, ect?  Those things long-term can increase our estrogen levels, which can cause the hips to widen, yes men have estrogen levels too. When our fat storages increase in a area, our bodies will strengthen our bones to support the weight which, can increase the size too.
    Yes, as you lose weight around your hip area, the body will notice the unnecessary amount of bone mass and it will decrease it. As you work hard for you in, resistant training sessions, with the proper protein and nutrition plan, this will increase your testosterone levels and help, as well.

    Hope this helps and thanks for the question.
    Happy Health.
    Trainers

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Please consult your physician before performing any exercises.

At any time during your workout, if you feel faint, dizzy, loss of breath, or extra tired: Stop Exercising Immediately!