Ask The Pro’s
LOSING THE BABY BULGE
Hi Fitness. I just had a baby five months ago but I still look six months pregnant. My stomach is just loose fat due to my C-section, so I drastically need to lose weight. My normal weight is 60kg but I now weigh 82kg! Is it a good option to take on the USN Challenge? Please help? I don’t want to build muscle, I just want to lose my fat and be skinny!
Charlene via info@fitnessmag
COUNTING CALORIES
Hi Fitness. How do I know how many calories my body needs on a daily basis?
Thanks, Sibongile
DIET IS NOT WORKING
I have failed in losing weight. I’ve literally tried it all, just not for long. I have always tried a new routine for seven to eight weeks, but don’t see the results that I want. Recently I saw an article on the internet that says that you can lose weight by eating once a day, and I want to try it. Apparently it has worked for many people. Do you think I should be looking at all the past failures I have put myself through? How do I make sure I follow something that works for me?
Ookeditse via web
LOVEHANDLES AND MENOPAUSE
How do I get rid of the cellulite and love handles around the stomach? I’m 47 years old and I’m going through menopause. Can this be the cause of it, can it be hormonal? I have always had a flat tummy, up until two years ago. What are the best exercises to get rid of this unwanted bulge?
Marisa via web
SUPPLEMENTING AND BREASTFEEDING
I have a four month old baby. I’m currently breastfeeding and plan continue to breastfeed him up to the age of one. I have started to train again, three days of resistance training and three days of cardio per week. What is safe and what should I avoid with regards to supplements. I would imagine a pure whey protein is okay, and to stay away from the fat burners and appetite suppressants etc?
Jo via web
STRENGTHENING WEAK LOWER BACK AND ABDOMINAL MUSCLES
I am currently doing Nicole’s fitness programme and I’ve just started with phase two. I do not have any back problems that I am aware of. However, every time I attempt any abdominal exercises I experience pain and discomfort in my lower back area before I feel any effect on my abdominal muscles.
I have consulted with several personal trainers, as well as a pilates instructor to adjust my form to ensure that I am doing the exercises correctly. Even after several consultations my lower back pain persists. I have come to the conclusion that my lower back muscles are weak and underdeveloped, and this must be the reason I battle with abdominal exercises.
I would like to know what your view is on this, as well as any suggestions regarding exercises for my lower back muscles. If the problem is in fact weak lower back muscles, is it possible for me to develop my abdominal muscles and my lower back muscles at the same time? If so could you recommend any exercises to develop both muscle groups separately?
Adorée Bouwer via web
PIMPLE PROBLEM
I have developed pimples on my cheek since I started using protein shakes. First I used USN diet fuel and then changed to GI Lean whey protein. My gym friend also has the exact same problem. I am using Zinc tablets and a multivitamin and mineral supplement, with cranberry from Vital in the mornings, and the GI Lean L-Glutamine tablets after a workout. At night I drink 1 tsp magnesium for my stomach and during the day I take 1 tsp of ground flaxseed. I also eat very healthily. Is it a hormonal problem? I am a serious ‘gymer’ and this sometimes worries me. What can I do to make this go away. I am 1.68m tall and weigh +/-60Kg.
Liza Serfontein via web
SUPPLEMENTS AND CONRACEPTION
I am 31 years old, and would like to try for a baby. Can I still drink supplements or will this have a negative affect on conceiving/pregnancy? I am currently using GI Lean Pre/Post training. Phedra Cut and CLA.
Sharon via web
CONTRACEPTIVES AND WEIGHT LOSS
I would like to know what effect the different types of contraceptives have on losing weight and building lean muscle, specifically an oral contraceptive like Yasmin or Triphasil? My gym routine consists of weight training three days a week and three days cardio. Which type would you recommend?
Sarina via web
FLAXSEED OIL
I have recently started using flaxseed oil compressed tablets. What is the difference between the flaxseed oil (liquid) and compressed tablets? If there’s a difference which is the best, oil form or tablet form?
Jane via web
FROZEN SHOULDER
After a recent consultation and x-rays done by my doctor, I was told that I have a ‘frozen shoulder’ and that I must be careful what exercises I do, and also only use light weights. I would appreciate it if you can advise me on the right exercises to do, as I don’t want to injure my shoulder further.
Anita Hogan via web
WHY SUPERSET?
I would like to find out what the difference is between supersets and ‘normal’ training (3 sets of 12-15 reps). And why would it benefit you from training in that manner?
Janine via info@fitnessmag.co.za
TONING AT 50
I turned 50 this year and I’m panicking about the state of my body. I have no muscle tone, and I’ve picked up about 10kg’s since February ’09. I now weigh 81kgs at a height of 1.59m. I have joined Weigh Less and want to start an exercise programme that would help me lose the fat especially around my belly and assist me in building muscle all over. I have chronic high blood pressure and have recently contracted rheumatoid arthritis, which leaves my body feeling heavy, not to mention the pain and joint stiffness. Is there any hope that I could look near decent again and most of all, be as healthy as I can be? Should I be using supplements as well? Please help me as I hate what I see and feel…
Nuri via info@fitnessmag.co.za
WORKOUT DURATION
I recently joined a gym again after gaining weight from leading a “lazy” lifestyle. I am really motivated and want to do as much as possible to lose weight. My question is, what is the maximum time you would recommend to work out daily? I would like to do a 2 hour work out session each time, but I have heard via the grapevine that you should not exceed an hour, is this true?
Gerda via info@fitnessmag.co.za
MEAL TIMING WITH CARDIO FOR FAT LOSS
Hi there Fitness Mag! I recently started training with a personal trainer. He said that on the days I did cardio , I must not have breakfast until after my cardio session. He also would not allow me to do spinning for cardio, why is this? On alternate days, when I do weight training, I have to eat before training – what would be the reason for this?
Jane via www.fitnessmag.co.za
SUPPLEMENTING WHILE PREGNANT
Hi guys, I love your mag! I’ve recently found out that I am pregnant, I am still full of energy and will definitely keep exercising throughout. However, I’d like to know what supplements I can keep taking? I know that protein shakes are okay as long as they don’t contain creatine. Also, I’ve switched to a daily supplement without such a high dosage of Vitamin A. I’m wondering if I can still take my joint support supplement (eg. Arthro-Guard)? I also take extra Omega-3s, Calcium and Chromium. Should I take extra Iron? Perhaps there is some literature or internet resources you can point me to? Would really appreciate it!
Sandra via info@fitnessmag.co.za
SAFETY OF SUPPLEMENTS
Thank you for a great mag! I have been health conscious and training regularly since I was 18 years old, I am now 27. My long term boyfriend unfortunately does not share the same healthy lifestyle or love for training as I do and has always been “very concerned” regarding the supplements I take.
I love training with weights and do so at least 4 times a week, along with cardio every other day. I am currently taking Hydroxycut Max (I recently went overseas to work and put on 12 kilos in the few months I was there, I have since lost all the weight). I also take a protein shake (after each training session) and I take a multivitamin in the morning and calcium in the evenings.
I previously (before I went overseas) used Nitric Oxide and enjoyed the results I got using this supplement, so would like to start using it again, however my boyfriend doesn’t support me taking all these “pills”, as he puts it. I think he is ignorant with regards to this lifestyle, so I would like to hear from you whether taking these supplements could be detrimental to my health in the long term. I need to let him know that there is no real problem, so he won’t have something to say every time I buy or take my supplements. My eating plan is healthy and I have one cheat day a week and drink plenty water. I don’t smoke or drink alcohol, nor do I suffer from any illness/conditions, etc.
Please let me know, so I can put his mind to rest that these supplements are here to help me achieve results without affecting my health.
Bronwyn via info@fitnessmag.co.za
PREVENT GETTING SICK
I work out on average 3 days a week. I try to eat healthily; I have a diet written up for me by a dietician and I take a good multivitamin. The moment I try and train more days in a week, I start to get sick, the same if I try to start running. It doesn’t matter what time of the year it is, so it’s not the change of seasons either. I train with a heart rate monitor and keep my heart rate between 50% and 80% of my maximum heart rate and if I do a higher intensity session I do a short session… only one or two a week. Why do I keep getting sick, as I am not over-training, I listen to my body and if I’m tired I take a day off? And how can I increase my training days to 5 a week without getting sick again?
Kerry via www.fitnessmag.co.za
PROTEIN SUPPLEMENT
Firstly I would like to thank you for the informative magazine .This is my first time buying it .A few months ago I browsed the magazine at one of the supermarkets and promised myself that I will invest in your magazine .I am definitely going to subscribe.
I am a 46 year old lady, very active and a health “fanatic” as people describe me. My latest health measurements at one of the Virgin Active Health Clubs are as follows [ 04/05/09 ] :
Weight: 52.80 kg
Body fat %: 16.0
BMI: 19
Blood pressure: 116/73 mmHg
Today 11/05/09, I am weighing 54.10 kg .I am very consistent with my exercises [ 5 times a week] , eat healthy [ have reached goal weight with Weigh-less ] and drink at least 2.5-3.0 litres water daily. My weight is kind of fluctuating .
I have started to incorporate weights in my exercises -twice a week .My question is what is a suitable protein supplement product for me to build my muscles. I am pear shaped and my thighs and hips are not that toned and quite frustrating at times. After reading the magazine , I realised the importance of the protein supplement otherwise my workout is not worth it. My other worry is that sometimes I go on a fast [religious practice] and during that time I eat fruits and veggies and the only protein I take is nuts.
Kindly advise. Lenah via www.fitnessmag.co.za
YOUTH SUPPLEMENTATION
My daughter Skye is 14 years old, and is a rhythmic gymnast. She represents KZN and has represented SA twice. She trains between 5 to 6 days a week for about 4 hours a day. With all this training, she still has to fit in school work as well. I am an avid reader of Fitness Magazine and your article this month focused on sports nutrition. Would you recommend my daughter takes Whey protein, Creatine and Joint Support Formula, or is she too young? What are your thoughts on this?
Carol Kelly via info@fitnessmag.co.za
MY BODY FAT IS DROPPING BUT IM NOT LOSING WEIGHT
I am 24 years old. I exercise 4 times a week, 2 cardio sessions and the other 2 times with a personal trainer. I have done this for the last 3 months. My body fat % has dropped, and I have lost centimetres, but I don’t loose weight. Why is that? Now the other thing, I’m on the Depot provera* injection, and I just can’t loose weight. Is that perhaps the problem?
Thanks for a great magazine; it really inspires me to exercise.
Regards
Louizan via info@fitnessmag.co.za
GETTING BACK MY BODY
Thank you for an awesome and inspiring magazine. I am 25 years old and I have been training since the age of 18. It has always been a huge part of my life and, up until a couple of years ago I was in my best shape ever. I now have two children, both of whom were surprises and they were only a year and a half apart. Since having my boys, and also staying on an isolated farm my training has taken a back seat and my body has changed drastically.
I do train (with weights mainly) and I know that diet is key when it comes to losing body fat. My diet is ok, but having two young boys means temptation is always present. On a good day my diet looks like this:
- Breakfast: Oats with fat free milk and raisins, and a lean protein powder
- Snack: Fat free yoghurt
- Lunch: Tuna and potato or Provita’s with light mayo or fat free cottage cheese
- Snack: Fruit
- Dinner: Grilled chicken breast with salad or cooked veg
I drink about 3 litres of water every day and use USN Phedra Cut Liquid and Lean Protein. I superset my exercises and keep my heart rate up with a minute of cardio between my sets. Is it really possible to lose the “post pregnancy pouch” or am I fighting a losing battle?
Any diet and training advice will be greatly appreciated.
Mon via www.fitnessmag.co.za
DOES WHEY PROTEIN INCREASE WEIGHT?
If I use USN’s 100% Whey Protein will I gain weight or lose weight?
Tamara via www.fitnessmag.co.za
BABY BELLY BLUES
I gave birth six months ago and now I am left with a big tummy, which makes me feel less beautiful, and I have lost my self-esteem in a big way. I have started training and it’s helping, but it doesn’t seem to be making a difference with my tummy. I’m desperate, please help.
Nomvuyo via www.fitnessmag.co.za
IS THERE ANYTHING LSE I CAN DO TO HELP TONE MY THIGHS?
I’ve been on a low carb healthy eating and exercise plan, aided by whey protein shakes and fat burners for 8 months now and I’ve lost 13kg. I am happy with the toning I’ve done, but I am battling to shrink my stomach and thighs. I do cardio (cycling and jogging) and abdominal exercises and have cut fat out of my diet. What else should I do to help me get dream abs? With respect to leg training I do squats, leg press, lunges, leg curls and extensions and inner and outer thigh exercises. Is there anything else I can do to help tone my thighs? I would also like to get rid of the cellulite on my thighs, but am not sure how to do this. Can you please help?
Alida (via info@fitnessmag.co.za)
LOSING WEIGHT FOR AN 18 YEAR OLD
Hi Fitness. I’m turning 18 this year. I’m 1.68m tall and weigh 61 kg. I would like to lose some weight before my Matric farewell. I train everyday and have come down 12kg since October when I started last year, but now I seem to have just stopped losing weight. I normally keep my meals small, but I really want to lose more weight before my 18th birthday in May. I know there’s no fast and super way to lose it and I am willing to work hard. I am unable to go to the gym because I live in a small town and there is no gym here. Can you help me? I eat as follows:
Breakfast – Muesli with yoghurt
Lunch – Noodles(great source of energy)
Dinner – Chicken breasts with veggies
I run 7.5 km everyday at about 17:50, and then I do 400 sit-ups. I am unable to do squats as I have problems with my knee due to a hockey injury I obtained 2 years ago. I also play soccer at school as well as club tennis. It would be really great if you could give me some tips or advice so I can lose more weight. I really feel like I have not yet reached my goal. Fitness mag has been a great source of inspiration to me. Thanks for the help.
Liza via (via info@fitnessmag.co.za)
IS THERE ANY REASON FOR LOSING CENTIMETRES AND NOT WEIGHT?
Dear Fitness. I have been training for about a year now and I am losing size but not weight. Is there any reason for losing cm and not weight? I also suffer with cellulite. Are there any foods and drinks that I can avoid to lessen it or what can I do to get rid of it?
Shimone (via info@fitnessmag.co.za)
TYPE OF TRAINING NEEDED FOR EFFECTIVE RESULTS
Hi Fitness mag. Firstly I want to say thanks for a wonderful magazine. I wish that it was published once a month as every second month is just too long to wait for the new edition. My fitness query has to do with what type of training you need to do for effective results? I train five times a week, alternating cardio and resistance training. My resistance training is grouped as follows: Legs and calves; biceps, triceps and chest and then back and shoulders. I do abdominal training on the days I do cardio. Now, whilst I have definitely seen results my arms remain very thin. There is definition, but they are very skinny and I often get teased at how skinny they are.
Do I need to train with heavier weights or should I train my arms more often? I have heard that in order to build muscle you need to use heavier weights and fewer repetitions. Is this true or what else could you suggest? I would love to wear strappy tops without people laughing at me.
Tracy via info@fintessmag.co.za
