Your Top Fitness Questions and Their
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As a certified personal trainer
part of my commitment to clients is consulting with them. This includes
answering their many fitness and diet questions. Needless to say, I get asked a
lot of questions. And, there are several questions that seem to be on almost
The answers to these top 8
inquiries can help most anyone get a jump start on reaching their weight loss
and fitness goals. So, here are some of the top fitness questions and their
- I want to tone and tighten my legs
(or stomach, or arms, etc). What exercises can I do to lose fat there and get
them toned? Answer:
You can't spot reduce. It is necessary for
you to reduce the fat in your trouble area before you will see big results
from your strength training exercises. You must burn calories and fat through
cardiovascular activities. This includes such things as walking, jogging, step
aerobics, jumping rope, swimming etc. But, while cardio is critical you should
also include strength training exercises to help build muscles and tone your
trouble area simultaneously.
- I really want to workout and get
in-shape, but I just donít have the time. What should I do?
You are not alone. One of the top
reasons people give for not working out is lack of time.
The first step is to realize that itís not that you donít
have the time, but that you are not making it a priority in your
schedule. What people don't realize
is that it doesn't take a huge time commitment to reap the many rewards of
regular exercise. Many people think that if they can't workout several hours a
week, then they might as well not workout at all. But, exercising even just a
couple of days a week is far better than not exercising at all. The key is
finding a truly effective and efficient workout plan.
- What is the best fitness program
for losing weight? Answer:
The key to a successful program is
that it is comprehensive and includes the necessary pieces. There are three
major components of a good weight loss program: cardio, strength training and
stretching. It's equally important to include all three components. For
example, you could do cardio 3 times per week, strength training twice per
week and stretch before and after every workout.
- I have hit a plateau
and canít seem to get the scale to budge (or canít get any stronger). Can you
help me? Answer: The key to breaking through a plateau is
change. One of the best techniques for overcoming a plateau is Interval
training. This is a type of training that includes bursts of high intensity
periods followed by lower intensity recovery times. Youíll also want to change
your workout routine at least every 4-6 weeks.
- What size weights
should I train with and how many reps should I complete?
Answer: There's no one size fits all
weight size that is best. The size of weight you use depends on your goals,
skills, past fitness experience, etc. A good rule of thumb is to start with
about 70% maximum resistance with 8-12 reps and 1-3 sets. To determine your
specific 70% maximum size, you must first determine the maximum amount of
weight you can lift. However, it's typically not recommended that beginners
attempt to lift their maximum amount of weight, for safety reasons. So,
another simpler option is to choose a weight size that provides fatigue after
the 8th - 12th rep is completed.
- Is it bad for your
body to workout some of the same muscle groups daily?
Answer: Typically you should allow
your muscle to rest about 48 hours before working it again. This is the safest
approach and also the most efficient approach for improving strength. It will
help you increase hypertrophy more effectively.
- How often should I
stretch and should I stretch before or after working out?
Answer: Actually, it's best to
stretch both times. If you have the time, your body will really benefit from
stretching both before you start exercising and again after your workout. At
the very least, be sure to stretch after you have completed your workout. As
far as frequency, even if you don't workout every day it is very beneficial to
include a stretching routine daily.
- How can I workout at
home because I donít belong to a gym?
Answer: There are many, many options
for strength training and cardio workouts that don't require a trip to the
gym. If you have dumbbells, a resistance band, or an exercise stability ball,
there are literally hundreds of exercises that you can do at home. With these
exercises you can increase your muscular strength, muscular endurance plus of
course get a more defined look in your physical appearance. For cardio
workouts you can simply walk outside or at an indoor location, stair climb,
jumping jacks, etc.
Lynn Bode, author
and certified personal trainer, offers her services online through
Workouts For You provides
affordable online exercise programs to help even
the busiest of people lose weight, tone-up, build muscles, increase
stamina and more via the Internet. Let us
guide you one-on-one through your fitness journey. Visit: http://www.workoutsforyou.com for
a free sample workout.
If you would like to publish
this article in print or electronically, please contact Lynn, click