Ask Nicole
HOW MANY REPS?
i Nicole! I love your new workout poster! It’s so simple to read and understand! I’m 23 and I’ve never been much of an athlete. I started going to the gym late last year to try and work off approximately 15 kg’s that I gained due to an under-active thyroid, which I was diagnosed with a couple of years ago. Is the “Body Blast Workout” on your first poster alone enough to do about three times a week along with cardio workouts in order to help me get toned and lose weight? I also wanted to know if about 3 sets of 12 – 15 reps sufficient of each each exercise?
Thanks again for the great workouts and an excellent column!
SHOULD GIRLS LIFT HEAVY OR LIGHT?
Hi Nicole, Firstly, I think you are a great inspiration for so many woman out there. As a goal, I have your magazine cut out against my wall at work right next to Ava Cowan. I am about to start my life-changing lifestyle. I eat 100% correctly, but it’s the training I’m not so sure of. I do one day cardio, the next day, weight training… now my question is: do I do heavy lifts or do I lift light? I’ve heard so many explanations in this regard. Currently I’m 1.6m and weigh 95kg. Everyone tells me I must not do heavy weights at all, because I will bulk up too much and not lose weight. Please help.
SUCCESSFUL TRAINING AT HOME
Hi Nicole, firstly I want to say that I think you are amazing. You’re such an inspiration! I need your advice please. I have a lot of supplement products, but I don’t have any gym equipment at home and I would prefer to train from home. How can I make it work? Is it impossible to lose 20kg in 3 months, and can I use all of the products simultaneously? Thanks for the advice and inspiration!
WHAT NOW?
I have completed the final phase of your popular training programme (4 part training programme available on www.fitnessmag.co.za) and want to know where to go from here? Is there a more advanced programme available or would it be acceptable to start Phase 1 all over again after a rest period?
EXERCISING FOR A FLAT TUMMY
What are the best abdominal exercises to keep a toned and flat tummy? Apart from eating a clean and balanced diet, are there certain movements that are more effective than others?
IS IT POSSIBLE TO TRAIN TOO MUCH?
Is it possible to exercise too much? How would you know that you might be spending too much time training and what are the side effects? And what type of training is more effective, strength training or cardio?
DO I DO HEAVY LIFTS, OR DO I LIFT LIGHT?
Hi Nicole! Firstly, I think you are a great inspiration for so many women out there. As a goal, I have your magazine cut out against my wall at work right next to Ava Cowan. I am about to start my life-changing lifestyle. I eat 100% correctly, but it’s the training I’m not so sure of. I do one day cardio, the next day, weight training… now my question is: do I do heavy lifts or do I lift light? I’ve heard so many explanations in this regard.
Currently I’m 1.6m and weigh 95kg. Everyone tells me I must not do heavy weights at all, because I will bulk up too much and not lose weight. Please help.
Janelle (via info@fitnessmag.co.za)
THE BEST FAT BURNER
Hi Nicole, after having 2 complicated pregnancies (giving birth by c-section) I settled into a sedentary lifestyle, piled on the kilo’s and diagnosed with PCOS (PolyCystic Ovarian Syndrome) and borderline diabetes. I have decided this year enough is enough. I’m going to get off my butt (a mighty big one I might add) and I am going to work hard and get a FIT and TONED body.
I’ve signed up with Weight Watchers and my local gym. I do 2 days of cardio, 1 day of weights & 1 day of yoga. My body feels like it cannot handle more than that at this stage, so I am hoping to increase my exercise regime as I get fitter.
My major problem is that while losing weight (steadily) I’m not getting rid of fat. My tummy, thighs, knees and arms look like they’ve been taken over by some wobbly space- creature. I’m too embarrassed to even undress in front of my hubby.
Please help by advising the best fat burner out there and if I use a good fat burner in conjunction with Whey Protein & CLA (3000mg/day), if this will this help me achieve my dream of having a toned body once again. I am 1.7m tall, weigh 90kg and my BF% is through the roof. PLEASE HELP ME!
Once again thanks for a FAB, FAB, FAB MAG – you have a fan for life.
Humeira (via info@fitnessmag.co.za)
IS A PROTEIN DIET HEALTHY?
Dear Nicole, I need your help! I’m on a protein diet and have been for about a year. Is that healthy? I’m also bored with the same eating plan, so can I replace the eggs with jungle oats for breakfast? I have also stopped eating bread, but is it really so bad to eat one slice? Do you have an eating plan example?
I currently train five times a week. What exercises can I do to firm my legs and butt? How many times a week should I train them and how many sets/reps? My butt is really the area I would like to focus on more.
I have also been on diet pills for the last 13 years and decided to stop a few weeks ago. My goal weight is 50kgs and I want to be able to maintain it. I’m 32 years old, 1.6m tall and weigh 53kgs now. I was 52kgs until I stopped with the diet pills.
Thank you,
Liza via info@fitnessmag.co.za
ACTIVE NUTRITION
I recently started to work out, but I don’t know if my diet is sufficient. I do interval cardio training every morning and weight training on Monday, Wednesday and Friday. I take the following supplements: a fat burner, CLA, whey protein (after workout), chromium, antioxidants, calcium and multivitamins for active women. An example of my typical daily eating plan:
Breakfast: Two slices of toast, egg and fruit
Lunch: Chicken or fish, veggies or salad, rice/potato or sweet potato
Dinner: Something small like a chicken salad
I also include two snacks, which could be yoghurt with fruit, provitas with cheese, or nuts with fruit. I drink 1.5 – 2 litres of water a day, no coffee or juice. Recently someone told me that I drank too little water. How do I know if I am getting enough water? Could you please advise me where I can improve. Thanks!
Vivienne via info@fitnessmag.co.za
