YOUR TOP FITNESS QUESTIONS AND THEIR ANSWERS

As a top certified personal trainer part of my job is consulting with clients and dispelling the many myths that are prevalent in the common 'fitno-sphere'. This includes answering many many fitness and diet questions. So, here are some of my clients top fitness questions and their answers.

1. What exercises can I do to lose fat on my legs (butt or abs) there and get them toned?
You can't spot reduce. Strength Training makes the muscles stronger and more efficient at fat-burning. You must burn calories and fat through the addition of added cardiovascular activities while taking in quality calories through the proper diet as well. Add activities such as, jogging, aerobics, jumping rope, swimming, cycling etc.

2. I really want to get in-shape, but I just don’t have the time to workout. What should I do?
The top reason people give for not working out is a lack of time. There IS time, but you're deciding there isn't any time by not making it a priority. Exercising even just a couple of days a week is far better than not exercising at all. You have to decide to make it a priority, then, there's plenty of time.

3. What is the best fitness program for losing weight?
The key to successful weight loss fitness program is balance. There are three major components of a good weight loss program: cardio, strength training and diet. It's equally important to include all three components. For example, you could do cardio-aerobics 3 times per week, strength training twice per week and make sure you eat breakfast EVETRY day.

4. I can’t seem to get the scale to budge and can’t get any stronger. Why?
Sounds like you've hit a workout plateau. The key to breaking through a plateau is change. The best technique for overcoming a plateau is Interval training (one of my favorites). This includes bursts of high intensity periods followed by lower intensity recovery periods. You should also cycle your workout routine every 4-6 weeks on average.

5. What size weight should I use and how many reps should I do?
That depends on what your goals are. In general, to build strength & size use weight that you can only lift 8-10 times (reps) per set. You can also go up to 5 sets. Again, in general for weight loss and endurance keep your weight lighter and do up to 15 reps per set. Three sets is the norm there.

6. How often should I stretch?
No one stretches enough. The more the better. It's best to stretch both before and after your workout times. Your body will benefit from stretching before you start exercising and after your workout. Don'r skip it, and if possible add one day where that's all you do. JUST stretch. :)

7. I don’t belong to a gym, how can I workout at home?
If you have dumbbells, a resistance band, or an exercise stability ball, you now have a gym. There are hundreds of exercises that you can do at home. With these small and cheap pieces of equipment you can increase your muscular strength, muscular endurance and get a more defined look. For cardio workouts you can jump rope, stair climb, or do jumping jacks.