Q: I'm a wheelchair user and my stomach muscles are flabby.
I can't get down onto the floor to do sit-ups, so what
other exercise do you suggest?
A: Put a 2.5ltr bottle of water down on it's side, about
1ft from your chair. Bend to the side, pick it up, come
back to centre, then return the bottle to the floor. Repeat
on both sides. When you've mastered this, try it with
weights. Sit up straight, with your hands on your knees,
pull your tummy in, try to touch your toes, then come
back to centre. Do this 10-15 times.
Q: I run 3 miles, 3-4 times a week, but recently I've
been getting pains in my shins. How can I stop this?
A: You may have repetitive strain injury (RSI) from running
on a hard surface. Try training on grass. Also get expert
advice about your trainers - they may be a problem.
Q: I used to be fit, but I've let it lapse and put on
1st. I'm exercising again and am nearly back to my old
fitness, but I can't shift the fat. Is it my diet?
A: Possibly. Ensure you cut down on fats and sugars and
eat lots of fresh fruit and veg, bulk up with carbohydrates
and drink 2.5 litres of water a day. You should notice
the difference very quickly.
Q: I've just joined a step class and find it really tough
going. I can only cope with about half the workout. I
don't know whether to leave and find a slower-paced class
or stick at it, I'm embarrassed by my pathetic performance.
A: Don't be so hard on yourself. Coping with half a new
class isn't bad at all. I've had people join my classes
who initially couldn't last more than 10 minutes. They
quickly improved and so will you. Stick with it. Classes
should be challenging. You'll soon be amazed at yourself.
Q: How do I increase my flexibility? I can't touch my
toes or get my head anywhere near my knees. Is it possible
to make a difference or am I stuck this way?
A: The way to make yourself more flexible is to gradually
hold each stretch in your workout for longer. Concentrate
on each stretch separately. When your stretch reflex kicks
in and you feel comfortable with each individual stretch,
hold it for a few seconds longer. Try a stretch or yoga
class to focus on flexibility
Q: Swimming is a great way to burn calories, but I get
bored to death just chugging up and down the pool. What
else can I do?
A: Time yourself. Swim against the clock for a certain
number of lengths. Having a goal can make all the difference.
Record your results and compare them week by week. Try
an aqua-aerobics class. They're fun, but don't be fooled,
they can be hard work as well.
Q: I seem to sweat more than anyone else in the gym.
I'm wringing wet and my hair's plastered to my head. Apart
from looking awful, I wonder if there's something wrong
with me? Why am I so sweaty?
A: Perspiration is the body's efficient, natural way of
cooling down your system. When your heart rate rises through
exercise, it's perfectly normal that you start to sweat.
People vary. There's no right or wrong way to sweat. Make
sure though, you warm up before your workout, check your
heart rate at regular intervals and drink plenty of water.
Q: My friend and I work out three times a week at our
local gym before going to work. We've been having a little
dispute which we'd like you to settle. I say that having
breakfast before the workout is better for us, but my
friend says that it's much better to eat afterwards. Who's
right?
A: I'm glad you both eat breakfast. It's an important
meal because it gets your metabolism going and gives you
an energy boost to start the day. A light breakfast that's
high in fibre and low in fat BEFORE you workout is best,
so you win the argument. It'll prevent low blood sugar
during exercise, provide fuel for your muscles so they
work efficiently and also help you to stay mentally alert.
But leave as much time as possible before you workout
so your stomach can settle.
Q: I used to run four times a week, and then took a bit
of a break. Now I'm trying to get back into it and find
that I can't cover anything like the distance I did before.
What's the solution?
A: Don't get demoralised. It's good to give your body
a rest now and then, especially if you've been training
hard. Splash out on some new kit to give you a psychological
lift and start a new challenge. This is a good opportunity
to vary your running by beginning with short distances
and incorporating a longer run at the weekends. You'll
feel like a new person and achieve your goals.
Q: I pigged out over Christmas and put on almost 1 stone.
Please help me! I need the quickest, easiest way to shift
the weight.
A: Walking is a great way to start. Grab a couple of over-indulgent
friends and start a brisk 15 minute walk every day. Over
a period of weeks, build up to an hour's walk and you'll
soon notice the Christmas turkey and brandy butter dropping
off.
Q: I would really like to lose 1 stone. I've read that
it's possible to do this in just five weeks. Is this true?
A: Yes, it's certainly true that, with a stringent regime
of diet and exercise, people have been known to lose 1
stone or more in just five weeks. However, it's not the
best way to go about losing weight. I favour a much more
gradual approach. Start gently with walking or swimming
and follow a balanced diet, cutting down sweets, chocolates,
fats and stepping up protein and fresh fruit and vegetables.
Don't forget to drink at least 2ltr of water a day.
Q: I'm confused. I always thought carbohydrates were
necessary for energy, but so many recent celebrity diets
seem to be protein only. Should I cut out carbs altogether?
A: Some stars, such as Jennifer Anniston, have lost weight
on a protein only diet. This is the latest Hollywood food
fad and may work well in the short term. However, nutritionalists
and doctors agree that we need to eat a mixed diet, which
should include all food groups. So I would never recommend
cutting out carbohydrates long term. I would advise my
personal clients to go easy on the fat, but to keep up
their intake of carbs and proteins.
Q: I haven't been able to fit into my favourite suede
hipsters for six months now. How can I lose inches off
my thighs and my bum?
A: Banish sugary and fatty foods from your diet and start
a regime of aerobic exercise. For extra encouragement,
pay a visit to your local gym and ask one of the trainers
to devise a personal programme for you. Once you start
losing weight, it will come off all over your body. Squats
and lunges are best for toning bums.
Q: I'm pretty fit and try to do weights twice a week,
so I'm quite toned. I can't budge the fat on my back that
bulges over my bra strap. Any ideas?
A: Targeting your upper back with weights exercises will
firm up the muscles, but what's the point if you're covered
up with a layer of excess fat? More aerobic exercise will
lower your all-over body fat. Try 30 minutes on a cardiovascular
machine, such as the stationary bike workout. The strength
session beforehand will burn the sugar in your muscles,
meaning you'll be burning fat as you pedal
Q: I do aerobic exercise three times a week at around
8pm. By the time I eat dinner after that, it's around
930pm. I've been working out for 6 months now and I'm
not losing weight as quickly as I'd hoped. Do you think
my eating so late is a problem?
A: It's not so much the time you eat that sabotages your
diet as what you're eating. If you're eating a healthy
diet all day, then a protein based meal at night (such
as fish or chicken with vegetables or salad), you can
eat as late as you like. Just leave a couple of hours
between dinner and bedtime if you can.
Q:I had my baby six months ago and I've lost about half
a stone since then, but I'm still another half a stone
heavier than I used to be. I'm still breast feeding and
I've heard this helps lose weight faster. I try to walk
for half an hour every day, but I'm a bit depressed that
it's taking me so long to slim down. Can you help?
A: It might be hard to believe after seeing pictures of
Madonna and Posh spice looking super slim just months
after giving birth, but rest assured that this isn't the
norm. It takes most healthy women around a year of exercise
and healthy eating to get back to their pre-baby weight.
Your body does use more energy each day to keep producing
milk, but walking is the best way to burn fat and trim
down. Taking the baby with you in a pushchair, you'll
be toning up your arms and legs as you push too.
Q: I'm very interested in taking up yoga, but wonder
how many times a week I'll have to go to make a difference
to my body shape. Does Geri Halliwell do yoga every day?
A: Three times a week should be enough to make a real
difference to your body. I hear Geri does it everyday
but that's a bit keen. Te great thing about yoga is there
are so many different kinds you'll be able to find a class
that works for you. But remember to complement yoga with
a cardiovascular workout for maximum benefits.
Q: I've just lost 16lb, but I need to tone up my entire
body, especially my arms and stomach. What's the best
way?
A: Well done! The fun starts now. Sign up for a body-conditioning
class at your local gym. Try tricep dips. For your stomach,
nothing beats variations on plain old sit-ups.
