Fitness & Health Questions
In an ongoing attempt to make this blog the best fitness blog for women, I wanted a place where you can ask your questions. I wanted to just use my email because it would be more intimate, but there are many many thousands of women who read this blog every month… and I could not possibly keep up.
So here’s what we are going to do…
This page is where you can ask your questions regarding fitness, diet, motivation… or anything like that. Heck we can even use it for some girl talk if you want to.
I also want it to be a place where you can put your suggestions for the blog.
Here’s How to Ask Your Questions:
You will see a comment section right underneath all these words I’ve typed. Just type your questions in there and they will go to use so we can moderate them. We don’t want to put spam out there… but that’s really it.
So ask your questions and we will respond!
Thanks and keep staying fit.
Taylor Ryan
{ 71 comments… read them below or add one }
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The best way to improve grip is to simply pick up heavy weight and hold it for as long as possible. Doing exercises that requires grip are also good such as walking dumbbell lunges. If you have access to a chin-up bar, another great idea is to hang… and keep hanging until you can’t hang any longer. The time will increase as your grip improves.
thanks a lot dear, one more question if we use hand griper will we get gtrong hand grip with out getting muscles. please advice with exercise which can be done at home.
doing grip exercises won’t cause muscles. However, I do recommend strength training as getting toned is nothing more than a feminine way to say muscle.
I am a baseball pitcher who is in good health, good size, and has a good diet. I was wondering what the best supplement for me is. I know a couple of pitchers that have used winstrol and have added a few miles an hour to their fastball from it. I want to avoid any “legal steroids/hormones” because I don’t want to cheat. So I guess my question is, what supplement is either closest to winstrol or what supplement would help my velocity improve that is completely legal and follows the rules?
Hey John, I am not going to lie, I am not the most knowledgeable when it comes to baseball. But I think it’s awesome of you to do some research before trying anything new. In terms of supplements, have you looked into creatine at all? Creatine is the fuel that your muscles use for fast action like pitching. It gives an extra bit of C-P to the muscles so they can handle a few extra throws at a fast pace or perhaps make the toss faster.
Look into brands though because some want you to cycle, starting with a huge dose to get your muscles pumped with it.
Other options are NO supplements. I like NO-Explode by BSN and my husband like Gaspari Size On.
These two are kind of expensive and I think you’ll be just as good with a pure Creatine Monohydrate supplement. Hope this helps!
Hello,
My name is Angela Bonilla and I am a sophomore attending Irondale High School. I was wondering if I could conduct an e-mail interview with you for a health project I have for school. I will simply post some questions regarding health and new fitness programs. It will be very beneficial to me if you are able to respond. Thank you for your time.
What is the most effective exercise program that will benefit teens and adults in a healthy and safe way?
How do home fitness programs vs. group fitness benefit you?
How do the video game exercise programs work and have they been proved effective?
Are the diets safe and coordinated with the fitness?
How will the people online help motivate me?
Which program will teach me to eat healthy and stop my bad eating habits?
If I’m trying to lost weight fast, what is the safe way to do it?
Is exercising through yoga or Pilates more beneficial?
What are the different and unique ways of working out?
Which gyms have classes available to me and of the type that I enjoy?
Which programs will allow me to carefully lose weight in a manageable time?
Hi Angela, thans for thinking of me. I will be glad to answer your questions to the best of my ability! Good luck on the project.
1. The most effective program for teens and adults is a program that they enjoy doing. If you hate your workouts then you’re not going to stick with them. you’er likely to not try hard and end up risking injuries as well. Strength training is 100% important though, but there are so many forms. For new beginners, especially teens it’s important to start with body weight exercises and plyometric moves. These are great for protecting and strengthening the bones without putting too much pressure on the body for growth. But strength training boost metabolism, increases bone strength, burns body fat and builds lean muscle which is critical for everyone.
2.Home workouts and group workouts can both be great. With home workouts you have to have the discipline to push yourself. For me personally I am not good at working out at home because it’s too easy to get distracted however some people love it because they have the privacy to sweat and work without others watching. Group workouts are great because you have a team around you to help push you. The dynamics of the workout is much different. My boot campers are amazing because they help cheer each other one when no one thinks they can. Same goes for working out in public like a gym, having people around can sometimes just help increase the intensity overall.
3. I am not a pro at the whole video game fad. I have never owned a game station and aside from wii tennis once with friends I have never done it. I don’t think that these should replace workouts and should be looked at as more for recreational than body transforming. Studies show that they can be beneficial for people who are new to working out though. They do burn calories and some programs I have heard are quite good such as the yoga.
4. Not sure I understand this question? My diet? When I create a diet for a client I always make them write up a food diary for at least three days before I write up anything. I think it is important to find out where people are at now because if a diet changes too drastically then no one will stick to it. Instead it’s about making functional changes over time that can be made into a nutritional lifestyle plan. So yes, my diets are safe. I don’t believe in extreme low calorie diets, it is important to keep an overall balanced and well nourished plan. Small meals throughout the day is the best.
5. I am again assuming you’re talking about my site… at The Art of Weight Lifting, I strive to not only give the info women want such as the workouts and meal plans but to help them with all aspects. Through the forum they have 24 hr contact with me, with biweekly live chats they can ask anything that is going on and with their own personal member plans they’re able to keep in touch and motivate one another.
Ok, that’s half. I will finish up the other half tomorrow! Promise!
Hello!!
I’m really having a hard time to get rid of my flabby tricepts. My arms it’s getting a bit tone but even though i lift weights , my tricepts it’s like the same.
My routine is 3 SETS OF 12-15 REPS 10 POUNDS around 6 different exercise each.
Do i need to lift more weights or less and more rep? Help please!!
Hi Mary,
Thanks for the question! First off, it’s time to change things up for a bit. If you’ve been lifting the same 10lbs for that same rep count for a while you’re not going to see results because your body has adjusted to it.
Second, for a better toning affect I suggest upping the weight and lowering the rep count. A weight that only allows you to get 6-8 reps would be perfect. If you try it and think you can do 10 reps then up the weight some more.
And last, is this 6 exercises of purely tricep exercises? That could be a bit much… I suggest a full body workout with these smaller isolated moves at the end and only doing 2 spot specific moves. You’ll burn more fat way and see better results. Best of luck!
Hello,
I am a petite, 40 ish woman, who has recently had a hysterectomy, and going through the
whole menopausal thing. I’ve always been little, and have a high metabolism. I’ve never
had to work out, but always have been active. My problem is, my body is changing and
I have a belly now. I am not over weight, so I don’t really want to loose any, except in that
area. I work in a hospital where I walk anywhere from 2-4 miles in a 12 hour shift, so running,
like I used to, doesn’t seem too appealing when I’m worn out. Please help!
Hi Stephanie,
This happens a lot to women when they go through menopause… thanks to a crazy change in hormones. To bring your metabolism back up and help reduce the belly fat, you can’t just target your stomach area, I wish you could. Spot reduction isn’t possible. However, strength training is what you need to get into. Body weight moves work great, but by building some muscle you’ll naturally bring your metabolism up and burn off extra fat. There are several workouts here on my blog but even more so over at theartofweightlifting(dot)com.
I am 40 years old and have lost over 70 pounds this past year and have been maintaining for the last 4 months. I am 5′ 6″ and weigh 137.4. Unfortunately, with two c-sections and the weight loss I have some loose skin in the lower tummy area. I work out several days a week and have overall good muscle tone everywhere but in my tummy. Is there any exercises that will help tighten that area up? I have cut out all diet soda, refined sugars, and fried foods. Those changes have helped a lot by reducing bloating. I know I shouldn’t let it bother me but it does. I have worked so hard to lose weight and gain definition but my tummy discourages me daily.
Any suggestions you have would be greatly appreciated.
Congratulations Michelle! That is awesome and you should be super proud. If it’s loose skin and not fat unfortunately that’s a tough one because really the only thing you can do is have it surgically removed. If on the other hand it’s still some excess fat that you’re trying to get rid of I want you to look at your workout program… are you lifting weights to help increase your metabolism? Changing workouts regularly? With food, you’ve made amazing changes but now it might be time to get a little more specific such as how much protein are you eating? Eating small meals through out the day? This will help keep your blood sugar under control and your metabolism on high.
Are you a member of the art of weight lifting? There you can get workouts and recipes and have more one on one help from me… just a suggestion.
But you should be so proud of yourself and there is nothing wrong with trying to be the best that you can! Great motivation!
Did you finish answering Angela’s questions?
Yes, I emailed her the rest so it would be easier for her.
Hey my name is Nick, I am 20 and I’m looking to get more toned while still building muscle. I workout 4 times a week and I have a pretty healthy diet. My biggest problem is that my mid-section never seems to change. So I was wondering if there is a good proven fat burner, or if a fat burner is the wrong route to go. I really just want to be more defined. Thanks for the help.
Hi Nick! Unfortunately fat burners are not worth the money. In fact studies show that people who take fat burners vs. those who take a placebo don’t lose any more weight. To burn off the fat, make sure on top of your workouts that you’re eating a very clean diet with about .7-.8 grams of protein per pound of body weight. Also, make sure your workouts are intense and each one you’re challenging yourself with more weight or reps. Good luck!
Hi! I’m a 19 year old and for the past few years I have trained for athletics and dance around 3-4 times a week, and so keeping fit was not a problem for me. Unfortunately due to studying and general fatigue last year I do not complete anywhere near the amount of workouts that I would like to.
Do you have any advice on easing myself back into working out regularly? And do you have any suggestions for cardio that I would be able to fit into short spaces of time between studying?
Please help!
Hey Kate! School can have that affect for sure! For easing yourself into working out, don’t do too much too soon. I suggest starting with body weight circuit style workouts, these are fast and efficient at working those muscles. Cardio wise I 100% recommend intervals, they are intense and because of that only take 20 minutes to do. I have a lot of these style of workouts at theartofweightlifting.com. There are a few workouts here on the blog as well! Here’s a great circuit workout: http://www.liftingrevolution.com/killer-workouts-circuit-training-411/
Good luck!
Hi, I am a 30 year old mom of 3, new to fitness. I started working out in November. Diet wise, I have been Paleo since October. I am seeing great progress and feel like I rockstar. I have an odd problem that is the opposite of most women. I hate cardio and love strength training! I am working with a trainer in a group class 2x a week, and am definitely building muscle and losing fat. However i struggle to get in my cardio. I typically spend my half hour lunch 5 days a week on the treadmill doing brisk walking (3.8 mph) with hill intervals. I also do a weighted Zumba class on Sundays, just for fun, with another hour of strength training. Would you say this is “enough” cardio? I have knee problems which steps and stairclimbing seem to aggravate with that motion. I tried interval sprints and I’m not sure if its because I’m still somewhat overweight but I felt like I was going to die LOL. Any thoughts? I am really struggling to burn through the last 10 pounds or so, or at least firm up some more.
hey Joy, first off I am super impressed by your dedication! The paleo diet is definitely not easy to stick to, so good for you! Your workouts seems great and yes, I think you are getting enough cardio. I know the intervals seem really tough right now, but even if it’s a slight speed increase and decrease can make all the difference. And when doing the hill intervals work on trying to up the speed up even if its just 0.1 faster…. each workout try to get that include up a little more.
For example… start with 0 for 3 minutes, go up to an incline of 3 for a minute, the back down then up to 3.5 then down then up to 4.0… continue on for about 20 minutes and you’ll feel great!
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