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age
30-35,
anonymous
writes: Please help me out.I have NEVER been confident with my body. I want to transform myself, so that my confidence will finally be where it needs to. I am confused about exercise. I cannot afford a personal trainer, and nobody in my family is an athlete that can help me out, so I'm completely lost as to how much exercise I truly need to get toned/thinner. WOrst of all, one of my professors is trying to brainwash us by saying that you actually don't lose weight by exercising more than you eat. So now I'm COMPLETELY lost. I have a good foundation. But on that foundation, rests some uneeded "flab" ...a little bit. My BMI is normal, I am not heavy-looking, I just want to slim down.My question for the athletes and exercise enthusiasts: How frequently should I exercise? I usually go to the gym from 3-5 times a week and do 30-40 minutes of cardio, burning about 300 calories per workout...I know this is enough health-wise, but I want it to also change the way I look. I know it takes hard work, but I'm pumped, eating mostly right, and I really want this, so I'm willing to endure the exercise. What can I do to kick it up a notch at the gym? Are treadmills/elliptical machines simply enough to get a person where she/he wants to be? Or should I start attending aerobics classes? I'm so lost, please help me, I have the motivation but don't have the information.Thank you :)
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reader, anonymous, writes (4 April 2011): You have a very good and healthy routine definitely.
In regards to food? Its not how much you eat, its what you eat that stacks on calories. If youre gonna eat a donut, eat it during the morning so your body has a chance to burn it off thru the day thru normal activity.
Now, your cardio routine is excellent. I would avoid ellipticals tho as those are for the lazy exerciser in my opinion. Ive broken a sweat on one but if you want results, you have to kick your ass in the gym. Those prove to encourage bad posture, thus making the body work less, and also low impact which yeah it can help your knees, but it lessens intensity greatly. Keep at the treadmill tho. Try interval training... for 30 mins once a week. Interval training makes that heart work harder because its constantly adjusting to different speeds thus burning more calories. Walk for two mins, sprint for one, walk for two, sprint for one. To further challenge, try an incline too if you want. I, myself, started a boxing routine on the speed bag. Its intense cardio and makes for solid anger management :)
For toning, well, thats not my department. Im just big. I know the treadmill doesnt do it because of the restricted movements. Swiss balls with resistance training make for good core stuff, especially with dumbbell chest presses which will work that upper abdomen. Bridges and decline situps with a medicine ball have worked wonders for people I know for toning.
Resistance training is my strong point and if youre interested in building muscle lol let me know and ill try to help. Good luck on this... work hard and stay focused!!
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reader, ironman777  +, writes (4 April 2011):
ok - this is my question, as my name suggests I've done 4 ironman triathlons and heaps of marathons etc so I know a thing or two about exercise.
Firstly you have to know that it is a combination of exercise and eating smaller amounts that will transform your body. You need to eat small amounts frequently through the day to snack on healthy things as well as fit in your 4-5 workouts per week. Now running for 1 hour 4-5 hours per week will totally slim you down over 3 -6 months. Slow Running is the number 1 best way to lose weight better than cycling or swimming and certainly better than high impact gym claasses and weights. Just do the cardio stuff and limit your intake of carbohydrates. Experiment on yourself and see how little carbohydrates you need to fuction daily and still exercise to the same levels. your body will tell you if you are eating enough by getting prpgressively more tired and sluggish. Slowly increase your eating amounts to match your increased metabolism.
Protein fills you up more than carbohydrates so remember to eat eggs and chicken and some small amounts of beef and lots of vegetables.
Hope this helps, post again if you require more coaching along the way - good luck
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