I hate throwing this around but....

[kerikadi]

It sounds so pompus when I say "I am a nationally certified personal trainer .... blah blah blah...."
I'm not a know-it-all but I do have lots of education, 4 certifications and some nutritional training as well so if you ladies have any questions I would be happy to help if I can.

Keri

[Ginasmom]

So happy to have an "Expert" at our fingertips :LOL I will remember when I have fitness questions, which I am sure I will

[peacepie]

thanks for that!! i have often wished i had access to a personal trainer; its great to have one "on board"!! hmm i noticed theres no mod for this forum yet.....
ok now i just have to think of something i can ask!


ok... i've been most impressed with the results of doing three sets of twelve , with 5 pd wieghts, but my arms are still looking a bit uneven. specifically i think its my bicep, originally i was doing 10 pd curls but cut back to 5 to even it out.
so i do one set with my arms straight at my sides and then straight up & out; then another set is over my head with my arms steady at either side of my head while my forearms lift up and down behind; then i do a set sitting leaning over my lap and lifting my arms to the sides.... and a set of curls holding my arms close to my chest.
sorry for the detail but what do you think i could add to specifically target the under the arm area, and the area where the underarm meets my breast, you know the part that sticks out of bras and tank tops;
i know cardio is the way to lose wieght but i do a bit at the beginning of each workout and i dont think its enough; one songs worth of skipping or running with a 'step';
and i havent changed my eating habits, have never dieted in my life, & i swear i gained wieght as soon as i started working out, my guts getting bigger not smaller.... is my body in storing fat mode or something? how do i 'trick' it in the opposite direction?
and maybe this is worthy of another thread but i would love to know what supplements you recommend; i have a friend whose friend did really well on the 'greens' brand i think.
oh and while i'm here my other huge problem area is my hips; you know the meaty part at my back, i've been doing side kicks and lunges and leg lifts but my hips are huge, they stick out like a roll under my tshirt, i'm not much over wieght, 10 pds would be nice to lose; is that the only way to get rid of these hips?
ok maybe i should finally go on a diet......

thanks so much for your insight!

[kerikadi]

I am trying to picture the exercises you are describing. Some of them are biceps, some triceps and some shoulders. They are all good dumbbell exercises You should however increase your weight. Your arms will always be uneven, you need to train the smaller or less muscular muscle harder not dummy up the strong arm - KWIM? You need to increase the muscle mass to even them out.
A GREAT exercise for you would be push-ups! Great for the back arm fat, bra fat, triceps and shoulders! Start girlie style, make sure your butt isn't in the air, back is flat, go down as deep as you can, do as many as you can rather than a set amount, rest and do it again and again

I believe you need more cardio. I would suggest doing at least 10 minutes before you lift and 20 minutes after you lift. Choose two different types of cardio - do your harder cardio first and the easier one last. ie. I do 15-20 minutes of stair master before lifting and 20 minutes of eliptical trainer after lifting.

I hope I answered your questions

Keri

[MamaSoleil]

Hi Kerkadi!!!

I've embarked on a new active chapter in my life. I started running 9wks ago, and am now averaging about 25kms/wk.
I also do s/ups and p/ups 5 days/wk, and bike to work, with is 16kms return...so that 64kms of biking/wk. Plus, I walk with my dogs virtually everyday, with ds in the pack, and rollerblade with dd, and blah blah.
I don't think I can fit anymore cardio in!
I *know* I'm melting away. But my arms, still seem big to me, and damn it, my middle too...
Any words of wisdom..I'm also eating almost perfectly...

[asherah]

Wow, Kerikadi, maybe you could have a sideline designing fitness routines for MDC members!

I need to lose 50 pounds.. but I also just want to tone up and build endurance.

Right now I mostly walk (with ds) and grab a couple Yoga classes a week. I know this isn't enough. But I don't get a lot of "me" time for a long stint in the gym. I could maybe fit in 45-mins to an hour three times a week or so... in addition to the Yoga/walking.

Or I could take some other kind of class.

Is it most important for me to add cardio? Or weights? What would give me the best results if I squeezed in that extra time?

[kerikadi]

Originally posted by mamasoleil
Hi Kerkadi!!!

I've embarked on a new active chapter in my life. I started running 9wks ago, and am now averaging about 25kms/wk.
I also do s/ups and p/ups 5 days/wk, and bike to work, with is 16kms return...so that 64kms of biking/wk. Plus, I walk with my dogs virtually everyday, with ds in the pack, and rollerblade with dd, and blah blah.
I don't think I can fit anymore cardio in!
I *know* I'm melting away. But my arms, still seem big to me, and damn it, my middle too...
Any words of wisdom..I'm also eating almost perfectly...

You're doing a great job!
Keep in mind that the first place you started gaining weight will be the last place you lose it For most of us that is midsection or hips

I would agree that you are doing plenty of cardio
What kind and how many sit-ups are you doing? How many push-ups? I think adding weights would make a BIG difference for you.
You could accomplish a lot with a couple of sets of dumbbells. P-ups are great for your chest, tri-ceps and anterior detls but you also need to work biceps and back. Do you have a birth/exercise ball? That would also be a great addition to your regime

Keri

[kerikadi]

Originally posted by asherah
Wow, Kerikadi, maybe you could have a sideline designing fitness routines for MDC members!

I need to lose 50 pounds.. but I also just want to tone up and build endurance.

Right now I mostly walk (with ds) and grab a couple Yoga classes a week. I know this isn't enough. But I don't get a lot of "me" time for a long stint in the gym. I could maybe fit in 45-mins to an hour three times a week or so... in addition to the Yoga/walking.

Or I could take some other kind of class.

Is it most important for me to add cardio? Or weights? What would give me the best results if I squeezed in that extra time?

I understand having a limited amount of time in the gym - I have 2 under two! If you have access to a gym I would definitely get there at least 2 times a week. Start with cardio then do weight training and more cardio. Ask the people that work there for help, that is their job even if you aren't paying them to 'train' you it is their job to make sure you know how to work the equipment.
The key is to keep moving to keep your heart rate up. When you get off your warm up cardio - 7-10 minutes go to a big muscle group first quadraceps or back would be great - the bigger the muscle the more energy it uses to work. So, start with a big muscle and do one exercsie then go to a smaller muscle and then back to a big muscle. When you first start out just pick 4 exercises you plan on doing that day and rotate them. For instance - Back, biceps, chest, triceps then back to back. On the second day you can do quads, shoulders, hamstrings, calves or back to shoulders. Something like that. Then end your workout with more cardio - preferrably 20 minutes but you may need to build to that.

Yoga is great for building strength and flexibility and you don't want to ignore that especially if you enjoy it but you need to add cardio and additional weight resistence.

I hope this makes sense - I am usually talking and it's hard to write everything I want to.

Let me know if you have more questions.

Keri

[asherah]

Thanks!

[MamaSoleil]

What kind and how many sit-ups are you doing? How many push-ups? I think adding weights would make a BIG difference for you.

I do crunches, 3 sets of 50, this wk I'm trying to up to a total of 200. only 30 p/u... they are super hard.
I have 5lb weights...to start I guess. I don't want to commit myself to a gym...with kids, seems to complicated...
I am getting a ball tomorrow...for more ab work....
tHanks for getting back to me!!!

[kerikadi]

Originally posted by mamasoleil
I do crunches, 3 sets of 50, this wk I'm trying to up to a total of 200. only 30 p/u... they are super hard.
I have 5lb weights...to start I guess. I don't want to commit myself to a gym...with kids, seems to complicated...
I am getting a ball tomorrow...for more ab work....
tHanks for getting back to me!!!

When you do your push ups squeak out as many as you can, rest for 1-2 minutes and do it again, do 3 sets total. Skip 2 days and do it again and try to add 1 more to your max last time.

The ball will make a huge difference on your ab routine!

Keri

[FitnessMom]

You can use your ball for so many things, not just to work your abs.

Here are some ideas for exercises with the ball


wall squats
lat pullovers I use my dumbells instead of the bar they use.
Chest press Again I use dumbells here.
Hamstring curls

I also use mine as a substitute for a bench So whatever exercise I might do on a bench, I do on the ball: seated shoulder presses, reverse extensions, dumbell rows etc.

If you don't want to invest alot of money, resistance bands are effective and economical, and come in a variety of strengths. They are versitile; so many exercises can be done with them.

[MamaSoleil]

Thank you both so much!!!

I think I have some resistance elastic bands somewhere....

[kerikadi]

Kim is right resistance bands are great and you can do a lot more with a ball than abs. I would caution however againist doing shoulder or chest exercises on the ball until after you have built some of your core/structural integrity muscles. Work on your ball without weights first strengthing your abs and back before adding weight. It can be hard to maintain balance post-baby with weak core muscles and adding free weights to that isn't a good idea right away.

Keri

[peacepie]

thanks kerikadi, thats awesome advice
lol its as hard to describe excercises as it is to picture them!
i am going to by an excercise bike so i can add more cardio; up till now i've avoided those kinds of things, but outside biking i wouldnt be able to do often.
whats your opinion on running? i have fears of shin splints and i heard it can even be harder on you if you're tall.... any thoughts??

thanks again!
nancy

[kerikadi]

Jogging/running is great for a lot of people. I am also tall, the only issues I have are that my hips start aching after a couple of miles.
Buy some good running shoes and it would be better to run on a rubber track or even hard ground rather thn concrete but if you're not running far, it may never be an issue. I run on concrete because I don't run very far/long. Listen to your body, if you start getting pain in joints you may need to change up your routine.
Having different modes of cardio is important because doing the same thing over and over again gets boring for you and less challenging for your body.

Keri

[bloobug]

Boy do I have some questions for you. I was just wondering(a trainer from the local fitness told me this and I don't quite believe him)if as I tone up my stomach the loose skin will tighten up at all. It's all wrinkly around my belly button and I hate it. He told me if i use a good E lotion and do a good midsection workout everyday it'll eventually get better. I'm having doubts as I've always been a little thick around the middle.
Any advice for really(and I mean REALLY) toning up my middle. I do pilates at least 5 times a week, should I take up the intensity or add a few more sets during the day? TIA So great having you here.

Megan

[kerikadi]

I hate to burst your bubble but...

Vitamin E is not going to make your skin more firm and doing ab exercises isn't going to get rid of that excess skin

Pilates is great for core strength, I would recommend increasing the intensity. It will help with your abs, back and posture which will help with your appearance with clothes on.

Alas, there are no exercises for shrinking your skin
Just like push-ups can lift your breasts a bit but they won't get rid of sagging

Obviously your trainer at the gym has not given birth and breastfed

Keri