 April 2009
ASK NATALIE – Q&A
Ask the Lady of America Official Trainer:
Workout Routines
and
More For Women
Email Your Fitness and Nutrition Questions to Natalie – CLICK HERE
Q: I am a 25 year old female and a mom. I work most days till about 8pm I want to know if you can get me to lose 25 pounds in a month.
Click here to view Natalie's answer.
A: 25 pounds in one month is an awful lot of weight to lose. The first thing I recommend is that you set a more reasonable goal, like 8 to 10 pounds in one month. If that is not an alternative for you, try going on a protein and fiber diet – no carbs at all – and do a lot of cardio sessions, especially early in the morning on an empty stomach.
Q: Hi I am 18 years old and really out of shape. I am not fat but not exactly skinny. I like the way I look, I just want to lose maybe like 5 to 10 pounds and keep them off. What do you suggest I do?
Click here to view Natalie's answer.
A: A good workout plan for women is a great way to start. One simple change can help you achieve your goal and improve your overall health: cut some of the sugar out of your diet. For example, switch your white rice to brown rice; eat whole grain bread instead of white bread; a sweet potato instead of a white potato.
Q: I am a member and currently work part time at a fitness club. I am interested in being more involved with helping people like me get healthy and fit. I have tried looking online for information as to how and where I could take courses in fitness and nutrition. I see a lot of get certified online courses. That seems a bit strange. Do you have any suggestions?
Click here to view Natalie's answer.
A: If you are really interested in pursuing a fitness career, I suggest that you go for it! I strongly believe that the best certifications are ACSM, ACE and AFAA. Your local fitness club or community college can have more information about classes.
Q: I have been out of the exercise mode for quite a few years as I put on numerous pounds after my husband left me 3 years ago. I need to get healthy again! I have been dieting and eating vegetables, lean meats and fruits for the 4 weeks I lost 13 lbs but I seem to have reached a plateau. I need to exercise so I would like to join your fitness center. Do they help you establish a routine to follow to keep yourself going at this? Is there also a nutrition diet plan?
Click here to view Natalie's answer.
A: First, congratulations on your decision to start living a healthy life and for your 13-pound loss! Kudos to you! To answer to your question, we do provide personalized attention, instruct you on how to use all the machines and can even work with you on a personal program. We also offer personal training to show you exercises for women as a great way to jump-start your fitness program. Additionally, we offer nutritional counseling on many levels through our in-club nutritional programs. Feel free to reach out to any staff member who can speak more in-depth with you about your personal weight loss goals. We are here to help!
Q: Hello! I was wondering if a dumbbell circuit routine would be helpful or just do a good workout with dumbbells. If so, how would I start one? I would like to lose some weight but gain muscle strength as well.
Click here to view Natalie's answer.
A: A dumbbell circuit is a great workout. I suggest you consider taking one of our body sculpting classes, or if you are planning on working out at home, alternate one upper body exercise with one lower body routine. This way while one body part rests, the other one is working so your heart rate stays up and you are burning calories. For example: do a shoulder press followed by lunges then bicep curls followed with squats.
Q: What is the best exercise plan to lose weight?
Click here to view Natalie's answer.
A: A good workout plan for women is a great way to get started. In fact, the best way to lose weight is to do weights at least 3 times per week with sets of 15 reps. Make sure to include one exercise for each body part and one extra exercise for your “trouble” areas. In addition, perform cardio as often as your fitness level and schedule allow. I’d like you to incorporate interval cardio training to maximize calorie burn. I am a fan of exercising in the morning on an empty stomach.
Q: I am height is 5ft 4inches, but my weight is only 95lbs. I would like to put on weight. Could you please recommend a good diet and suggests some exercises for women that I can do to help my weight gaining process? Please note that I am a vegetarian.
Click here to view Natalie's answer.
A: The best way to put on weight is to exercise with weights at least 3 times per week. I suggest you do 2 exercises per body part and no more than 10 repetitions per set. Pick a weight that will make you feel a little burning by the 7th rep. In terms of your diet, add some complex carbs – oatmeal, potatoes, sweet potatoes, brown rice – and protein, including beans, lentils and nuts. Nuts make a great snack, as they contain the good fat we need; plus, their high calorie count will also help in gaining weight.
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