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March: Lucky & Charmed
Ask Natalie – Get Answers to Exercise and Nutrition Questions from a Women’s Fitness Expert. Learn about the benefits of eating healthy and get answers to other women’s fitness questions.Email Your Fitness and Nutrition Questions to Natalie – CLICK HERE |
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Q: I need a routine for squats and should I do cardio before or after?
A:
For a routine, check our fitness workouts on Youtube — you can find the link on the home page of www.ladyofamerica.com.
I personally recommend cardio after weights. The reason is that by doing weights first you burn your glycogen storages, so when you start your cardio your body will have no choice but to go into your fat storage for energy.  Q: : I am right-handed so my right arm is stronger than my left. What can I do to even out more? Also, what other methods help build muscle, eating protein, etc. THX! A: We all have one side stronger than the other! What I recommend is using more free-weights, especially dumbbells, and training each side individually so you don’t favor one over the other. The same rule also applies for the legs. For building muscle, I recommend not skipping meals, doing 8 to 10 heavy reps when weight training and keeping your heart rate no higher than 75% of your maximum heart rate.
Let me know how it works! Q: I have recently become pregnant and would like to exercise. What would you suggest? A:
Congratulations on your pregnancy! I recommend you keep the same activities you were doing before you found out you are pregnant. If you weren’t exercising, I recommend you choose lower-impact activities. Any time you take a class or work out with a trainer, be sure to let him/her know of your pregnancy. I have a simple rule for my pregnant clients: “If it doesn’t feel good, don’t do it.” Also, I suggest that you invest in a heart rate monitor and when exercising keep your heart rate under 140bpms.
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