Question:
My mother and I are looking at purchasing a couple of gym balls, but we live in a rural community and our stores don't sell them. We are looking at purchasing online but are unsure what size we should get. I am 166cm tall and my mum would be about 158cm tall. Are you able to help? Thanks for your time.
Answer:
If the ball is purchased specifically for sitting on you will need to purchase a slightly larger ball than you would for working out on. This is because when you are exercising on the ball you need to sit at 90 degrees to work the core and if the ball is too large this will not be possible.
Most exercise balls come in four sizes and I have listed all the details below. For your height the best ball will be the small-sized ball. Go to www.mediball.com for a full range of high-quality exercise balls.
- 45cm ball, junior: suitable for people up to 150cm for sitting, and suitable for those up to 158cm for exercising on.
- 55cm ball, small: suitable for people 150cm-168cm for sitting, and 158cm-183cm for exercising on.
- 65cm ball, medium: suitable for people 168cm-183cm for sitting, and 175cm-198cm for exercising on.
- 75cm ball, large: suitable for people taller than 183cm for sitting and more than 198cm for exercising on.
Dean Piazza — your online personal trainer
www.getfit.com.au
Question:
My husband thinks I am wasting time doing cardio — which I know is essential for burning fat/calories. Building muscle (lifting weights) does not burn fat, correct? It will only help to burn calories if you have more muscle mass?
Answer:
Your muscles and cardiovascular system are both completely different energy systems but are both equally important in terms of getting the best results for your body.
Training the cardio system involves getting your heart rate pumping and feeling slightly out of breath (but still being able to talk!). This is a good zone to be in to develop good results if you are not wearing a heart rate monitor.
Cardio activities can include walking, jogging, boxing, biking, swim classes, gym classes etc. These activities will burn loads of calories, increase your aerobic capacity or base fitness level and reduce your overall body fat percentage.
Training the muscular system involves strength training using any form of resistance such as free weights, your own body weight, machine weights, pilates etc. Benefits include increased lean muscle, bone density, strength, muscular endurance, muscle tone and metabolism. You can also focus on specific muscle groups such as your butt, arms, legs, chest and back.
Reducing your overall body fat percentage with cardio training and increasing your lean muscle mass with strength training is the most efficient and fastest way to reduce your body fat levels, speed up your metabolism, have you looking great and staying strong and healthy.
For more information on fitness, weight loss and health, visit www.getfit.com.au — your online personal trainer
Question:
I want to lose some weight but I've found I don't have the time to go to the gym anymore and I just feel too tired to exercise. How can I get the energy to exercise and find the time?
Answer:
Lack of time and energy are two of the most common terms I hear as a personal trainer when it comes to why people don't exercise. But there are ways around it which will help you get back on track.
Working out from home will save you time and money. You will save on expensive gyms but you will need to invest in a cardio machine such as a treadmill, exercise bike or cross trainer. Instead of sitting on the lounge each night watching your favourite TV, replace the lounge with your cardio exercise — this is a great way to be time and exercise efficient. Another option is to get up 30 minutes earlier in the morning and exercise then, or split your exercise into morning and afternoon/evening sessions with 15 minutes in the morning and 15 minutes in the evening.
As you are feeling tired all the time it may be worth getting a blood test from your doctor, but usually a lack of activity can cause you to feel lethargic because energy creates energy, so the more exercise you do the more energised you become!
For more information on fitness, weight loss and health, visit www.getfit.com.au — your online personal trainer
Question:
Does music have a motivational effect on athletic performance?
Answer:
Yes, music has a very powerful motivational effect on most people — not just for athletic performance but also for the average person slogging away in the gym or outdoors.
As an example of how powerful it is, look at elite athletes at the Olympic or World Championships and they will all be listening to music that inspires them or gets them in the right mental zone before competition.
New lightweight products such as iPods or MP3 players have made working out and listening to music at the same time very easy to do. Using headphones when listening to music while working out really helps put you in the right zone you need to stay motivated during the workout so if you are struggling with motivation or increasing the intensity of your training, then definitely try music to inspire you to a higher level.
For more information on fitness, weight loss and health, visit www.getfit.com.au — your online personal trainer
Question:
After watching shows like the Biggest Loser, I have to ask whether the amount of weight some of the contestants lose each week is healthy or not. To me, losing eight kilos in a week seems a bit extreme. What's a healthy amount of weight to drop in seven days?
Answer:
Yes, you're right — losing eight kilos in a week is very extreme, but this show is made for television, and TV demands extreme results for the ratings.
The reason they can lose this amount of weight is because they're mostly obese people, and have a huge amount of weight to lose to start with. Also, they're doing excessive exercise (anywhere from three to four hours per day) and following a strict low-calorie diet.
However, it's all under medical supervision and they have the expertise of personal trainers, chefs, doctors and masseurs, which makes it all possible. It's like a full-time job, and they can also rest during the day as recovery is very important to get through it all.
The average person should aim to lose 0.5 to 1 kilogram per week as this is safe on your body, realistic and shows you are on track for good long-term results.
Remember the slower it comes off, the slower it goes back on and it's not just all about weight loss, it's also about improved energy levels, self-esteem and disease prevention.
For more information on fitness, weight loss and health, visit www.getfit.com.au — your online personal trainer.
Question:
I was wondering how to get rid of what I call the 'muffin top'. This is where the excess curves bust over the back of my pants just like a muffin top over a cupcake paper. I am only a size eight and this is really bothering me! How do I get rid of it?
Answer:
I have never heard that expression but I know what you are referring to. Being a size eight means you don't need to lose a large amount of weight, so include this exercise, which will help you tone and stretch your hips and lower back.
Hip extension — bridge
- Lie face up, knees bent, feet flat on floor
- Lift hips to align with shoulders and knees
- Hold position for two to three seconds
- Complete three sets of 10 repetitions and rest 60 seconds between sets.
Keep in mind that no single exercise will reduce fat from a specific area on the body. Everybody has a different body shape and metabolism so will respond differently to exercise. Your best results will come by focusing on reducing your overall body fat percentage through regular aerobic exercise, a healthy diet and including exercises which will help tone your 'problem' spots.
For more information on fitness, weight loss and health, visit www.getfit.com.au — your online personal trainer
Question:
I am a 27-year-old woman, 174cm tall and weigh 68-70 kilos. I am at a healthy weight range for my height and am not overweight. However, I have always carried excess fat around my stomach, hips and thighs and want to lose about five kilos and tone up. I have been going to a gym for about five months and do three to four sessions of weights and cardio each week, as well as, trying to walk on days that I don't go to the gym. I have limited my calorie intake to 12-1400 per day — but still, I have seen little results and am getting a little frustrated (to put it politely). My weights include upper arms/chest ranging between 10-20kg with three reps of 15, lower legs — presses (55kg) curls (15kg) squats (20kg) — and cardio of 20 minutes on the cross trainer on interval, bike for 10 minutes on fat burn and treadmill of interval jog/run for 15 minutes. This program has been set by my personal trainer and we are both at a loss as to why I am not getting the desired results — so I am now seeking a second opinion. What am I doing wrong? Please help.
Answer:
The basic principles of any fitness program can be summed up in the acronym FITT. So lets apply this to your training outline:
- F — Frequency: how often you train.
In terms of volume you are training four times a week at the gym and on the other three days you are walking so this is certainly enough exercise to enable you to achieve good results.
- I — Intensity: how hard you train.
From what you have described it's difficult for me to assess the intensity of your sessions, but with your cardio training you should include interval training to really get that heart rate pumping. Combine this with easier sessions with your heart rate at approximately 55-65 percent of your maximum rate.
- T — Time: how long you train for.
As you are training every day, your gym sessions should be a maximum of 45-60 minutes. On the weekend, aim to include some ''fat burner'' sessions such as an 80-90 minute long walk, that includes hills.
- T — Type: the type of training you do (cardio, weights etc.)
You have hit a plateau in terms of results so you need to change the ratio of weights to cardio training. Reduce your weights training to two sessions per week and don't do single set exercises — instead, set up a circuit style routine which may include eight to 12 exercises working all the different muscle groups. Aim to do 15-20 repetitions on each exercise and have a one minute rest at the end of each circuit. You can complete this circuit for approximately 30 minutes and then do an easy cardio cool down. At the other two gym sessions, spend 45-60 minutes in a cardio session mixing it up with treadmill, cross trainer, bikes, rower and stepper.
For more information on fitness, weight loss and health, visit www.getfit.com.au — your online personal trainer.
Get In Shape Starting From Today !
Personalised Fitness and Weight Loss Programs with Support
Motivation and Accountability.
Hurry Special Offer For July - Click Here Get Started From Only $79 !
Question:
I am trying to gain muscle and lose weight. I am afraid to drink a protein shake after I work out because I don't want to gain weight and get/look fatter but I would like to build lean muscle. I am not weight-lifting to body build, just to build strength and help tone myself. Should I take protein if I only do weights moderately? Also, how much weight training and which exercises should I do?
Answer:
Protein shakes are fine to have straight after a workout as protein will help your muscles recover faster from the workout and it's easy for the body to digest. Normally after training you don't feel like eating food immediately so these are a good option to have while your body is cooling down.
Everybody requires protein as well as carbohydrates and fats but the benefit of protein is that it leaves you feeling fuller for longer (so you don't get those hunger cravings) which results in you eating less food at the end of each day!
What are other good protein sources? Fish, seafood, lean meat, low-fat diary, tofu, yoghurt, tuna and a handful of nuts.
Aim to do weights a minimum of twice per week and focus on exercises which tone the muscle groups that you would really like to improve. For example if your goal is to improve your butt then focus on exercises such as leg press, squats, lunges, step ups and leg curls.
For more information on fitness, weight loss and health, visit www.getfit.com.au — your online personal trainer
Question:
I am thinking of buying some home equipment to utilise all the time I spend in front of the TV, but I am not sure of the benefit of the stationary bike versus the treadmill. My goals are to get fit, lose weight and get tighter inner thighs while watching my favourite shows. For my goals, which one is better? The bike or treadmill? What do I need to know when I shop for this equipment?
Answer:
Walking or jogging on a treadmill will burn more calories and exercise a greater number of muscles than using an exercise bike, but the benefits of an exercise bike are that they are cheaper to buy, easier to store in your house and have less impact on your body if you are prone to injury.
When buying a treadmill make sure it has an incline button so you can adjust the intensity without having to increase the speed.
When buying an exercise bike make sure the seat is comfortable and it feels smooth to ride.
If space and price are not an issue then I would purchase a treadmill over an exercise bike and combine this with exercises such as lunges, squats and leg raises which all target the inner thigh muscles.
For more information on fitness, weight loss and health, visit www.getfit.com.au — your online personal trainer
Question:
I am interested in knowing more about health farms. Do they actually work for individual people, teaching you the best ways to live a healthier lifestyle, motivation and how to maintain that lifestyle? Do you know of any you would recommend?
Answer:
Health farms or retreats are a great place to overhaul your lifestyle in a healthy environment. They cater to people who would like to rest, detox, lose weight, de-stress and improve their overall lifestyle.
The great benefit is that you are with people who have the same goals, so it is very motivating and you can meet some fantastic people along the way.
Different resorts offer different packages but most have naturopaths, dietitians and health and fitness consultants to help you. Many also offer workshops on different topics which will teach you how to get motivated, lose weight and stay healthy.
Question:
Hi, I am 22 years old. I am currently on a Weight Watchers diet (just starting out) and want to lose eight to 10 kilograms (I weigh 67.8kg and am 160cm tall). I am walking fast for half an hour every morning before work and doing a weights routine three times per week and generally trying to be more active; walking to the train station etc. Am I doing enough exercise to lose weight? And is walking good cardio exercise? I want to lose the majority of weight before Christmas. Thank you.
Answer:
Congratulations on taking the steps to a healthy lifestyle. You are certainly on the right track! In regards to the exercise, try to walk fast when doing the shorter 30 minute sessions and on weekends aim to walk for an hour. Also incorporate hills and stairs into the walk to increase the intensity. Walking is a great way to lose weight and shape up, just make sure that the duration and intensity is enough. Doing the weights three times per week will also help you achieve your goal, as will following a healthy eating plan, like Weight Watchers. Walking has other benefits beside weight loss, which are listed below.
- Improves circulation.
- Helps breathing.
- Combats depression.
- Bolsters the immune system.
- Helps prevent osteoporosis.
- Helps prevent and control diabetes.
After Christmas, try to vary your exercise by including swimming, cycling, roller-blading, Pilates or yoga. Good luck!
Dean Piazza from www.getfit.com.au is an award-winning personal trainer.
PCOS Fitness Diet Weight loss
Click here to read more of Dean's Questions and Answers on Nine Msn Good Medicine
