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
Fitness & Health Questions
Traffic Generation by Washout Marketing, LLC
{ 32 comments… read them below or add one }
I know that strenght training helps protect against colon cancer. Can you give me more specifics as to what it is exactly that helps decrease risk. I know it increases your digestion. Any more facts and why?
Vaunda, great question! Strength training helps prevent colon cancer because it increases the “transit time” it takes for food to pass through. One of the biggest culprits of colon cancer is slow digestion… there’s actually a 56% increase in this transit time after just 3 months of strength training.
So… the faster your food goes through the less chances of colon cancer!
My husband and i just bought a Nintendo WII. I want to get the Ea Sports Active. Do you think these games actually help? Are they worth the cost? Do you have a preference? I would like to hear a professionals opinion on these programs.
Thanks
Hey Sarah… to be honest I haven’t really tried these out. But my impression of them is that they are great if you’re an exercise newbie. Any exercise at this point is great. I do think that once you adjust to working out that it’s important to take it up a step to make sure you’re getting a great strength training workout. I think that these game style workouts are great fun for you and your husband… it’s a fun way to hang out but like I said after probably 4 weeks or so you might want to look into upping the intensity up, also to make sure you don’t get bored.
I do think it’s awesome that you’re taking action and getting moving!
I have some people tell me that they feel they get a decent workout, but like I said to really tone your body and keep results coming it’s probably a good idea to look into other workout programs too…
Here’s a few past posts that I did on home workouts that you and your hubby can do together:
Home Workout 1
Home Workout 2
I love to lift free weights, my problem comes when I can’t remember a routine or go from one part to another with no program; what I need and am looking for is a small spiral bounded pictured work out book to take to the gym – you can’t take a laptop….but a phamplet would be ideal….I am about ready to make my own….I could just take pics of people doing the excercise and put it in book order and routine order.
that’s a great idea… that’s what we provide for clients at my women’s training site http://www.theartofweightlifting.com... we actually allow for the exercises to be downloaded to your ipod! If you’re looking for a great book that you can put workouts in the make small (9×7 ish) that you can put index cards and stuff in. I just use a small spiral notebook to track my workouts.
how long does it take to lose arm fat??
Armyy, great question. I know a lot of women suffer from the dreaded “wings”. Unfortunately I am probably not going to give you the answer you really want… you can’t simply lose arm fat… or just butt fat… or any specific fat for that matter. I wish we could! To lose body fat your body will lose it from all over… you need a total workout program designed for fat loss in mind. Of course you will lose arm fat if you follow on but you will also lose leg fat, face fat, and fat everywhere else.
Don’t fall for those crazy pieces of equipment that promise to shape your arms with just a few minutes a day. Sure doing particular weight training exercises will tone your body but if you’re just concentrating on arm moves you will still hold on to fat and your tone new muscles will be hidden.
Great workouts are of course here… or I suggest heading over to my women’s only fitness training site for help with workouts and programs.
Cellulite, any insight to this? Thanks!
Insight on cellulite… of course! cellulite isn’t the result of being overweight and while all women are embarrassed but it, 90% of women (fat, skinny, tall, short) battle with cellulite at some point. Technically it’s fat, but it’s a different kind of fat… Click below, I dedicated today’s post to you!
War Against Cellulite
Hi!
My question is, is it REALLY ok to take a day off and do nothing fitness-wise?
I am a mother of 5 and a nurse, and there are weeks, like this one, where I feel weak and my body is just saying “NO!” but I keep working out anyhow! I’ve read, push through that and continue and I’ve read take a day or 2 per week off. But I have a very hard time with the guilt! Just a brief history: Ive lost over 120lbs in the past two years and workout almost every day a week for 2 hours. I have been at a weight loss stall FOR 6 MONTHS! (would like to lose 20 more 5ft 3…150-ish lbs) I Found your site in my struggles and am trying to turn things around desperately!
I feel like I’m trapped.
Thank you so much for all that you do!
Christina
Wow, Christina that is amazing! Congrats on the weight loss and on being a mom to 5… you deserve a trophy, that’s for sure. Let’s clarify this exercise/rest thing once and for all for you. I am actually willing to bet that if you take 1-2 days off per week you will start to see results again. When you workout, your body goes under a lot of stress and needs to recovery. It only recovers when you give it time. That is why you should never work the same muscles out back to back days. If you’ve been working out 7 days a week for a while now you are likely to be in an overtraining state. As a matter of fact I am giving you a prescription:
Take 2 days off in a row! Just to rest. If you don’t you will lose motivation and the guilt will drive you crazy. And 2 hours… that is too much too, to keep your body in shape, keep workouts under 1 hour. After an hour you risk dehydration, losing electrolytes and again Overtraining.
What’s your workout schedule like? Here’s an example of mine and most of my clients:
Monday: Strength training 30 min followed up with 20 min interval cardio
Tuesday: Light cardio 40 minutes
Wednesday: Repeat Monday
Thursday: Off… or light cardio
Friday: Repeat Monday
Sat: Fun active activity (jog outside, take the kids skating, etc) NO GYM!
Sunday: Off
Another reason you may not be getting results… when was the last time you changed your workout up? Make sure to do something new every 4 weeks to keep from plateauing.
GOOD LUCK! If you need help with your weight training you know where to look!
What’s the safest, fastest way to loose belly fat?
Hey Dawn… good questions. Here’s a post I did on losing belly fat… let me know if you have any more questions!
I am 44. I wear a size 12 but I weigh 190. I am 5’6
I have been lifting the last month about 4 times a week….my weight goes up but I feel better. I know my age and my metabo;ism are affecting me. I actually eat less than I really should. If I continue doing whatg I should will I see results. Could I actually be 200 plus, but have a tone muscular build…or will the weight eventually drop?
Hey Jamie, great question and believe me a lot of women are in your place. What is your workout like? Is it 100% strength training… are you lifting heavy with low reps or lighter for high reps? Since you’re trying to lose fat, to maximize it I suggest your reps being around 12… and make sure you’re doing full body workouts like the ones I have here on the blog.
As for diet… this part is so important, Exercise alone isn’t the answer unfortunately If you’re eating less than you should I suspect this is a major culprit. I know it sounds weird but by eating too little you hurt your efforts. Aim for 4-6 small meals aday, each being around 200-300 calories. Stay away from processed foods, and stick to natural clean foods.
No, you’re not stuck at this weight, it’s all about getting the program together with nutrition, workout, and mentally to get you to where you want to be.
I am 25 years old and I feel like I “don’t belong” at most gyms because of my size/age. I am 5’1 and 107 pounds. The assumption is made that because I am small that I am also in shape. I am NOT in shape and I have the butt(s) and thighs to prove it. I am going to Jamaica in April and I’ve given myself a few months to tighten up my thighs and butt. Nobody seems to take me seriously when I ask what I should do. I have never stepped foot in a gym and I’m terrified by all of the equipment around me. Short of paying someone $150 per session to hopefully show me what to do, I’m simply at a loss!! Help?!
Ashley… first off, let me assure you that I do take you seriously. Just because you’re in a healthy weight doesn’t mean you have a tight sculpted body you want. It is not to say you should lose weight by any means but you can lose “skinny fat” and add some toned definition… to your butt, thighs and entire body.
There are great at home workouts you can do that can help with this if you’re very self conscious about the gym… but remember all those people in there had to start from some where too; and chances are 90% of them were out of shape. But I completely understand feeling overwhelmed.
April is a great time frame, that is the perfect 3 month range to really see some fantastic results. You just need a program to hit your goals.
Have you looked at my site … not that I am trying to sell you but there are great programs for your goals. I don’t recommend a program based solely off of cardio since you want to tone up, running only hurts this goal.
A program based on weight training with mid range reps would be best for you, keeping it total body workouts with of course extra attention to your trouble zones. Good luck!
hi i m Amanda. i’m having a serious problem with the shape of my boobs. my age is 24.i was 180 pound after gym andn diet i have reduced my weight 4m 18 to 140..due to this reason i m having a saggy boobs and also i have got side boobs which looks too much odd…this side boobs is so flabby its look very much weird suggest me some exercise or something which can help me to get rid of this n have a perfect shape of firm boobs…thanks
Hey Amanda… I understand your issue, when I was at my heaviest I had D size breasts. Unfortunately if the flabbiness is due to skin there isn’t much you can do exercise wise. You may want to talk to your doctor about having the skin removed. If you are looking to tone your chest then some great exercises would be: push-ups, bench press, dumbbell flies.
I wish I could give more specific details… but from what it sounds like you are battling loose skin issues. Congrats on the weight loss!
I want to tone and firm my legs and have been told that squats and lunges are the two of the best exercises to use. I was wondering though how many times per week should I do these exercises for best results? I don’t want to necessarily get bigger legs, just want to tone and firm my legs and butt.
Great goal Mandy. I recommend doing them every other day as part of a total body workout. I suggest keeping the reps around 12. Are you doing body weight or weight dumbbells? If bodyweight I would go even more if you can, 15 range. Go for 3 sets.
Total body workouts will help decrease body fat at the same time by burning more calories so make sure to add in some push-ups or go to the Art Of Weight Lifting to get help with programs. Actually I have a specific workout there for toning thighs and butt!
I was just wondering if you could give me some advice on toning inner thighs…I have been strength training for about 5 years and I am satisfied, overall, with my body and the tone muscles that I have achieved by my hard work! The one area I have noticed, especially since I turned 40, are my inner thighs…I just can’t seem to tighten this area. I do lunges, squats, pliaes, inner thigh presses, etc…nothing is working! Am I doomed to have jiggly inner thighs?
Good for you for keeping it up for 5 years. No, your not doomed at all! I have a few questions: how are you lifting? Heavy, light, etc. Have you changed up your program and the rep/set counts? And then how is your nutrition? Having a great workout is really important but to change your body nutrition is equally (if not a little more) important. Let me know the answers and then I will give more specifics to help you out!
Hi there,
I came across your blog this morning after searching specifically for a blog in South Carolina, and I am so relieved I did! I have been reading American fitness blogs for about 5 years now since my interest in weight loss/health began, recently alot more as I have developed more of an interest in exercise & well-being over weight loss. I am coming to the US to study at the College of Charleston from England in September, and have been worrying about difficulties I might encounter maintaining a healthy lifestyle while living in college residences.
While I am excited to have access to so many products not available in England (you wouldn’t believe how much option you guys seem to have for healthy food choices!) and a new city to jog in and explore, as well as the chance to join new fitness classes/try out new sports, I am worried about falling out of routines and off the wagon! At home I am used to being in walking distance to a store that supplies inexpensive, whole foods and having my own kitchen to store/prepare food. While I’m unsure how restricted my residence amenities will be, chances are my meal options will be limited. A balanced, nutritious, strictly vegetarian/bordering vegan diet is virtually impossible on college meal plans, which I aim to avoid as much as possible.
I was wondering if you could advise health shops/supermarkets in Charleston, accessible without a car. Any advice or tips would be greatly appreciated… I have no idea what I am coming over to! I will have access to a car for the first week while I am there, is there anywhere that is a must go to stock up on products for the year?
Andrea
Welcome Andrea! I will admit that living downtown can be hard to eat healthy because there are a lot of “college focused” places that aren’t healthy… but I do have a few suggestions. First off, when you first get here with your car there is a Whole Foods store less than 10 minutes away from campus, but it’s over the Ravenel bridge. Also, on Saturdays there is a BIG downtown farmer’s market at Marion Square that I think you’ll love. All local produce, and it’s so fresh. Plus it of course helps to save money. Lets see… are you staying on campus? I am not sure how the food is on campus, but I know with meal plans you’re cofc card will work at a few local restaurants. Places like King Street Bar and Grill has the best salads ever! Then there is Smoothy King to get some great protein shakes. If I think of anything else, I will let you know!
Thanks so much for your suggestions! Really appriciated!
Hi. I enjoyed reading through the website and I have a question for you. I have been working with a male personal trainer for 7 weeks now and I have lost 9% Body Fat based on the caliper tests he does on me weekly and I have lost about 16 pounds of fat and gained about 13 pounds of lean mass. SO of course it appears on the scales that I have only lost about 3 pounds. I have also lost about 26 inches all over and I am down 2 shirt sizes and 1 pants size. My boyfriend thinks that I should be working with a female trainer that knows how a female body works and responds instead of the one I have. I keep telling him that the weight on the scales should not be his factor of my success. Are my stats about where they should be or is my boyfriend right and I should switch trainers to see better results?
Are there any exercises to open up tight hips?
sure… sitting at a desk or in a car tightens the hips up… good moves are lunges, hip extensions (lay on your back, knees bent and arms by your side. Push your butt off the ground as high as it goes). Also I love leg raises which are actually more hip moves than core.
Hi, I am 5′ 2 and weigh 160 pounds. I run on the treadmill for an hour and would like to start some weight training to slim and tone my arms. Please advice me on how much weights should I use so as not to bulck up my arms but just slim and tone them. I am also on a low carb diet.
Your sugested exercizes for the arms are certainly helpful.
Sherry, that is great you’re ready to take your workout up to the next level with strength training. I would recommend that you start out by doing 12-15 reps of each exercise. That means using a weight heavy enough where you can not go past the 15 reps. That will just take some playing around with to get the right weight. Then make sure to always challenge yourself. The weight you use today might be too easy next week so grab for heavier! Good luck!