Any fitness/ exercise advise needed please feel free to ask - Qualified trainer happy to help =o)

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sagefitnessu...

Joined: Mar 11
Posts: 17

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Posted: 16 Mar 2011, 09:31
Hey all Just a quick introduction....
My names Sarahjane And im currently working as a fitness consultant & personal trainer.

Just stared an health eating plan after gain 12lbs due to a knee injury... so far so good.

Any how Just wanted to offer my services to anyone that needs any fitness advise or help... Totaly free, no catches ive been working in the industry full time for the last 6 years but have over 13 years worth of health and fitness knowledge plus related degree. Curretnly working at a 5* hotel and love my job and helping people 7 belive we should all help other where we can.
Cheers all =o)

Feel free to ask away

SJ

sage_fitness@hotmail.co.uk
kristenmiste...

Joined: Feb 11
Posts: 1

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Posted: 16 Mar 2011, 09:35
Can you give me some tips on how to jump start my metabolism? I am a pretty active person. I workout 6 times per week either running, elliptical or INSANITY. I have been watching what I eat, but I just can't get the pounds to come off. It seems like I'm gaining muscle and I can see the change in my body shape, but I used to be a sleek 130 and I would love to get there again.
Amy AAA

Joined: Mar 11
Posts: 18

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Posted: 16 Mar 2011, 09:50
What are the best exercises to get rid of that underarm flab?
sagefitnessu...

Joined: Mar 11
Posts: 17

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Posted: 16 Mar 2011, 20:39
Hi Amy where are you looking to work out at home or a gym? just so I can suggest exercises for either.

Kristen
what kind of training are u using during your cardio sessions are u going for a set time or working using interval style training? The insanity work out is fab. You will gain muscle mass throught resistant training and the insanity work out... if ur noticing a shape change with out the weight loss and instead weight gain then yes this would be due to the increase in muscle mass. Have you ever had a body fat reading done? it may be worth u have it taken to set ur self a body fat % target rather than just work on weight loss in lbs/kg.
artica

Joined: Mar 11
Posts: 33

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Posted: 16 Mar 2011, 20:53
Hey thanks for doing this !

I've been overweight and adverse to exercise my whole life but recently i started an exercise program which i have managed to stick too. I have a gym membership.

My workout routine is as follows. Yoga 3 times a week, 30 mins of cardio 7 days a weeks, some strength/core exercises 4 days a week.

Should i increase the time for cardio or is 30 mins enough ?

My strength training consists of lunges, squats, crunches...the basic stuff. How do i choose which types of strength training to do how often and how many sets/reps is recommended ? I am very new at this and my weight makes it hard to even execute a proper lunge. I'm just confused on how to get it right and form a good routine. really appreciate any advice. Thanks again Smile
Everyday I See My Dream
BobbiStack01

Joined: Mar 11
Posts: 7

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Posted: 16 Mar 2011, 20:55
Whats the best exercise to do to get rid of giggly thighs??? Help!
Bobbi
Ninjapanda

Joined: Mar 11
Posts: 188

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Posted: 16 Mar 2011, 21:00
whats the best way to lower your body fat. I eat healthy(do the whole 1.2-1.3g per pound) plus healthy carbs and such, workout hard. Just cant seem to go down in % though
Darbo

Joined: Jun 10
Posts: 41

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Posted: 16 Mar 2011, 21:54
Thank you for offering your services I was wondering why I have been getting light headed during my workouts lately. I was at a RDI of 1525 calories but my trainer wants me to up it to 1700-2000. Please look over my diet calendar and offer suggestions. It isn't my TOM either. I also take a multivitamin (1 a day for Women) and Fish Oil 1x daily. Also, thyroid medicine for an underactive thyroid. Please advise.
sagefitnessu...

Joined: Mar 11
Posts: 17

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Posted: 17 Mar 2011, 12:06
Hey Artica

First things first your welcome Im always happy to help where I can.

Could u inbox me your weight, height and age and I will take a look at your recommeded allowences.

Your work out schedual is fantastic although u really need to allow for rest days for your body to recover and heal.

I always suggest some form of interval style of training for cardio this not only help aid ur meatabolism and fat store imobilization but will help increase ur overall fitness. What pieces of cardio equiptment do u use and what do u enjoy using. 30 minutes of Cardio is great anywhere between 30-50 minutes is plenty unless ur training for endurance events such as full and 1/2 marathons.

I can give u plenty of core exercises and strenght exercises.

As your looking to tone up i suggest 3-4 for sets of 15-20 reps when completing weight... And would also advise that u try to work on all toning areas.

I can in box u some exercise =o)
Michellex1

Joined: Mar 11
Posts: 53

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Posted: 17 Mar 2011, 12:10
Hello Sarahjane,

would you be able to give me some advice? I am trying to lose about 10lbs I have been watching what I eat and working out 5-6 days a week but the scale hasnt changed in a while. Any tips you can offer would be majorly appreciated! I am trying to drop from 137 to 127!
kokusho

Joined: Jan 10
Posts: 416

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Posted: 17 Mar 2011, 12:18
Quote:
As your looking to tone up i suggest 3-4 for sets of 15-20 reps when completing weight... And would also advise that u try to work on all toning areas.

Isn't that... like... completely wrong?
"Going to war without France, is like going deer hunting without your accordion." -Norman Schwarzkopf
sagefitnessu...

Joined: Mar 11
Posts: 17

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Posted: 17 Mar 2011, 12:30
Hey bobbi

Best exercise for thighs are a good bout of cardio meixed with toning exercise, such as wide squats, squats. lunges, core ball hamstring curls, alternative squat thrusts, burpees & step ups. Machine wise hip addutor and abductor would be good.

Ninjapanda
Best advise varry your cardio routine with a good bout of interval training and try to maintain a good all over body toning routine incoperating some good core exercise such as...

Upper body:
* Tricep kick backs
* bicep curls
* shoulder press
* Lateral raises
* up right rows

abs:
* 90 degree crunch
* Lower oblique raise
* bicycle sit ups
* pendullums
* tuck and extensions
* reverse crunches

I can always send detailed explanations of any exercises where needed as part of a core and weights guide I have devised.
sagefitnessu...

Joined: Mar 11
Posts: 17

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Posted: 17 Mar 2011, 12:33
Umm... I would say over 13 years in the industry and a degree would say no as these are females looking to tone up this would be the recommneded amount if they were one of the guys that I train in the gym it would be

3-5 sets of 6-8 reps Very high weight or 3-4 sets of 8-12

3-4 sets of 15-20 is all about toning and building muscle endurance rather than big bulky arms.
gnat824

Joined: Jul 10
Posts: 1,712

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Posted: 17 Mar 2011, 12:57
Bobbi- Gillian's 30 day shred does amazing things for the muscle tone in your legs (and elsewhere) and includes some of these moves. I'd highly recommend it if you need some structure to your workouts. I know I struggle with strength training on my own.
- Natalie
kokusho

Joined: Jan 10
Posts: 416

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Posted: 17 Mar 2011, 14:55
Quote:
3-4 sets of 15-20 is all about toning and building muscle endurance rather than big bulky arms.


1) no such thing as "toning", only building different types of muscle (type 1, 2a, 2b) but i'm guessing you're referring to the type 1 muscle fibers as the "toning" type.

2) While doing this many reps will probably tell your body to build endurance, or type 1, muscle fibers, nobody wants these muscles, not even women. They're unimpressive and horrible looking. People want the type 2 muscle fibers regardless if they're men or women. Women won't get "bulky" cause they don't have the necessary hormones to do so and they should work out just like men do without fear of looking gross. And on top of that, most of us are on a calorie deficit, so building muscle is already pretty much out of the question.

3) I hope that the rep ranges you have recommended are ones that people should stay in when they reach "failure" during their sets. If I stop at 20 reps, even though I could have pushed myself to do another 6 or 7 (for example), I have just wasted a perfectly good set. Always go to muscular failure, otherwise you're not promoting optimal results.

4) if you're going for muscular endurance (type 1 muscle fibers), why even weight train at all? You'd do a better job just running around for hours on end. But again, unless you want the body of a long distance runner (you don't), you want to promote type 2 muscle growth, which is in a lower rep range than 15-20. 8-12 should do it.
"Going to war without France, is like going deer hunting without your accordion." -Norman Schwarzkopf
sagefitnessu...

Joined: Mar 11
Posts: 17

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Posted: 17 Mar 2011, 15:00
Darbo
Quick question ur Profile blog mentions high blood pressure... how has this been lately? Usually light headedness after training usually indicates low blood sugars or Low blood pressure (usually when geeting up from low to high surfaces). I can understand your trainer increasing your calorie intake especially if your exercise intensity has increased. How long have u had the increase in calories or is that what ur trainer ha suggested to help combat the light headeness. Does the feeling get worse or appear afetr u have completed any particular exercises?
sagefitnessu...

Joined: Mar 11
Posts: 17

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Posted: 17 Mar 2011, 15:23
Think uve been searching the internet a little to much...

I belive that the university lectures know there stuff including the 9 other fitness instructors that I work with...

1) no such thing as "toning", only building different types of muscle (type 1, 2a, 2b) but i'm guessing you're referring to the type 1 muscle fibers as the "toning" type.

Toning is a phrase that is used to describe the tightning of certain area of the body it refers to gaining muscle shape and definition not the common myth of gaining muscle bulk!!!

And im guessing ur meaning fast twitch fibers and slow twitch fibers... During exercise u actualy bel;ive it or not work both we all have a certain predisposition of each mucsle type some individuals having more of one type than other hense why there are diffrent extremes of sports individaul.


2) While doing this many reps will probably tell your body to build endurance, or type 1, muscle fibers, nobody wants these muscles, not even women. They're unimpressive and horrible looking. People want the type 2 muscle fibers regardless if they're men or women. Women won't get "bulky" cause they don't have the necessary hormones to do so and they should work out just like men do without fear of looking gross. And on top of that, most of us are on a calorie deficit, so building muscle is already pretty much out of the question.

There is no such thing as a certain type of muscle muscle definitiojn is exactly that definition if I was suggesting that some one would want to bulk then I would suggest low reps heavy weights and certain nutritional requirements suach as a high protien diet... U need muscle to burn kcal hense why u increase muscle strength and size.

As for women not being able to get bulky I find that remark very offensive. As many a person in my workplace (gym over 1500 members) class my legs as bulky... But then obviouslt this cant be true as im a feamle and my hormones wont let this happen but yet I can Press over 224kg = 493lbs with my legs for at the last count (gym challenge) a total of 45 reps.


3) I hope that the rep ranges you have recommended are ones that people should stay in when they reach "failure" during their sets. If I stop at 20 reps, even though I could have pushed myself to do another 6 or 7 (for example), I have just wasted a perfectly good set. Always go to muscular failure, otherwise you're not promoting optimal results.

As for reaching failure if u fail before 15 reps when using this type of training then the weight is to heavey... Try going into strenght and power training using as mentioned the lower set/rep types.

Muscle failure also inturn leads to DOMS not always a good thing to suffer especailly if it means u have to cut bcak on training whilst the stifness n sorness disappears/eases.

4) if you're going for muscular endurance (type 1 muscle fibers), why even weight train at all? You'd do a better job just running around for hours on end. But again, unless you want the body of a long distance runner (you don't), you want to promote type 2 muscle growth, which is in a lower rep range than 15-20. 8-12 should do it.[/quote]

due to running working the hanstrings, gluts quads and calfs yes u would gain muscular endurance in the legs and also increase stroke volume and lung capacity. however if ur looking to tone up the upper body which is suggested whilst trying to lose weight (to prevent unslighlty skin sag then u would would work between the 15-20 reps.

I appologise that my fitness knowledge is apparently not good enough for some it seems that an offer of help always gets slatted by a male =o)
sagefitnessu...

Joined: Mar 11
Posts: 17

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Posted: 17 Mar 2011, 15:25
Michelle Please inbox what style of cardio u are completing at the moment and I will endever to give u some advise and alternatives where needed =o)
kokusho

Joined: Jan 10
Posts: 416

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Posted: 17 Mar 2011, 16:15
Quote:
I belive that the university lectures know there stuff including the 9 other fitness instructors that I work with...

I don't. Smile

Quote:
During exercise u actualy bel;ive it or not work both we all have a certain predisposition of each mucsle type some individuals having more of one type than other hense why there are diffrent extremes of sports individaul.

I know, but there is the act working a particular muscle to "failure" causing microtears to it. If I work high reps, my type 2, or quick twitch, muscle fibers will not tear but my type 1 muscles will. When my body recovers and starts the overcompensation phase, guess which muscles will get growth, and which ones won't?

Quote:
There is no such thing as a certain type of muscle muscle definitiojn is exactly that definition if I was suggesting that some one would want to bulk then I would suggest low reps heavy weights and certain nutritional requirements suach as a high protien diet...

How do you think people are able to choose whether to "tone" or "bulk"? It's the act of choosing which muscle fibers will "fail".

Quote:
Muscle failure also inturn leads to DOMS not always a good thing to suffer especailly if it means u have to cut bcak on training whilst the stifness n sorness disappears/eases.

Hence a week long recovery period while you wait for your muscles to recover and overcompensate... I don't know what they've been teaching you, but muscular failure is the only way to improve muscles. If you don't cause microtears, there won't be a recovery and then a overcompensation period. Building muscle is a defense mechanism.

Quote:
I appologise that my fitness knowledge is apparently not good enough for some it seems that an offer of help always gets slatted by a male =o)

Not trying to slate your offer for help, just pointing out what i have read.

Quote:
As for women not being able to get bulky I find that remark very offensive. As many a person in my workplace (gym over 1500 members) class my legs as bulky... But then obviouslt this cant be true as im a feamle and my hormones wont let this happen but yet I can Press over 224kg = 493lbs with my legs for at the last count (gym challenge) a total of 45 reps.

Yeah, but how long did that take to accomplish? I'm not saying that women won't "bulk". I'm saying that they won't ever get to a size that they're afraid of while on a calorie deficit unless they take hormone injections or are literally freaks of nature. Sure, you don't have to do things EXACTLY right in order to achieve results you want but why wouldn't you want to be more efficient? If my goal can be reached in 4 months by doing things one day and 2 months by doing things another way, why wouldn't i go with option 2? Too often I see women at the gym curling 5 lb weights a bazillion reps thinking that they're doing something.

But either way you work out, 8-12 reps or 15-20, I still think that failure is absolutely critical. And with it, I think it's important to progress. If I do 10 reps at a weight one week, I'm going to shoot for 11 reps the next week. This really helps me visualize a goal so I don't quit early due to pain and even if I don't think I can do another rep, I still try. I may only get half way, but at least then I know that I worked till failure and that I stimulated that muscle as much as I possibly could.

that's all. I didn't mean to be brash or whatever, but if you're allowed to give your advice on this stuff, then so should I. Right? Smile
"Going to war without France, is like going deer hunting without your accordion." -Norman Schwarzkopf
k8yk

Joined: Jan 09
Posts: 4,546

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Posted: 17 Mar 2011, 17:29
I just want to add that I've tried both methods- low weight high reps and high weight low reps. I read the same things kokusho mentions and I bought it hook line and sinker for some time. My boyfriend told me the same thing and he's a bodybuilder so I figured he must be right.

Then I started taking a Body Pump class at my gym- which is all low weight high reps. (For example: Squats- I can squat over 200 pounds low reps. In Body Pump, I do 55 pounds for 3 straight minutes, not sure how many reps... but A LOT) And I have seen more results from this class than from any other exercise I've ever done in my life. Two coworkers started taking it with me and they said the same thing. Just yesterday, we were all comparing our previously non-existent biceps Smile

I'm just saying, all these things are presented as Right or Wrong when you read them. I've come to understand there is no Right or Wrong when it comes to exercise. Maybe Body Pump works because we're women... I don't know. But it certainly goes against a lot of things I've read. And the results speak for themselves. BTW, I've also built a lot of muscle consuming less than 15% of my calories from protein- another myth BUSTED! You have to try it yourself before you buy it, that's my advice.
My blog, This is not a Diet:
http://notsobigk.wordpress.com
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