Share Your Problems

I dedicate this page for all of you with problems on exercise, weight loss or diet. If you have been on a weight loss program, but did not work, or you want to know how to burn fat on your abs, or you want to know the most effective diet with your certain health conditions, you can share it all here.

I will publish it on this page, along with my suggestion or comments from our other friends.

Ladies, if you have your own experience that can help our friends here, share it with us. Let's help each other to get the body shape you always dream on!

Unsuccessful Diet And Exercise For Lower Section

QUESTION:

Well I have tried every thing that I could and got on a diet but I just stayed the same weight and nothing changed. But then when I ate again, it wouldn't even be a lot and I would gain like 5 pounds. And I would want to know what kind of exercise I should do to have all the weight gone. Its mostly down in the lower section to. No where else the fat is. ?

MY ANSWER:

Thanks for visiting my site and submitting your question. First of all, let me wish you a merry Christmas!

Fighting fat seems to be every woman's problem. You did not mentioned what you have done for losing the weight, and what kind of exercise and diet you have been taking. But let me explain the fat burning system in our body first.

Muscles are the most important agent in fat burning. Their job is to burn fat. When your muscles mass reduced, the ability to burn fat is also decreasing. Therefore, muscle exercise or weight training is a must if you want to burn fat and lose weight. In weight training, you burn more fat, as well as build muscles to make your body lean and toned. Read this article for your reference.

I recommend a total weight training, meaning that you train all muscles, from arms, chest, back, stomach, butts, to legs. However, as your main problem is in the lower section, you can concentrate more on stomach, hips, butts and legs exercises.

Have at least 3 times a week exercises. Start with treadmill or jogging for 10-20 minutes, continue with stretching, and then weight training. Day one, do biceps and back exercises, and exercises for lower section. Day two for triceps and chest, together with lower section. Day three you can focus mainly on lower section, and add some aerobics or cardio exercise. For the exercises, you can have a look in my muscle exercises section

For diet, I think the best one is eating 5-6 times a day in low portion. Eliminate fried food, fat and calories, and add as much as possible vegetables and fruits. However, you still need protein for recovering after exercise. Choose low fat ones, low fat milk, chicken or fish instead of meat, and beans. Get more diet tips in my articles page, look in the Diet & Weight Loss section.

I hope I can help you with these info, but please feel free to send me another e-mail if you have further things to discuss.

Out Of Breath During Spinning

QUESTION:

Hi, I have just started spinning for my Exercise choice. I am very excited about this new adventure, however, when I started spinning, I was totally out of breath and had to stop after only two minutes, i believe I was doing about 17-18 rpm's per minute, and resistance was not high, please help, how does one who is overweight/out of shape approach this and still continue to do the exercise..also just wanted to say seat height and adjustments were made prior to starting. Thanks for any input.

MY ANSWER:

Thanks for your visit to my site!

It's nice to know someone with such exercise spirit as yours. About your spinning exercise, do a warming up first before spinning. You can do fast walking for several minutes, or start spinning from a slow speed, and then increase it gradually until you reach your top speed of 17-18 rpm per minutes. When you feel out of breath, decrease the speed for several minutes until you can breathe normally, then increase it again.

I think 20-30 minutes/day is enough, however stop every time you feel out of breath. After a month or so, you will gradually manage to stay longer with that speed.

Hope my explanation can help you, but don't hesitate to e-mail me again about your further achievement. Keep up the spirit,

FEEDBACK:

Thank you so much for your reply, I have done exactly what you've suggested, and it is working out great for me so far, I started out slower instead of trying to rush things.. Much better! Thanks again

Want To Tone Muscle

QUESTION:

Me and my husband is in the navy and will be deploying soon. I have been wanting to tone my body for a while and would like to surprise him when he gets back in seven months. I do not go to the gym and am looking for exercises, I can do at home to tone my belly hips and thighs. I would appreciate it so much it you would share any thing you know.

MY ANSWER:

Thank you for writing to me. I’m glad to know that you are expecting your husband, and I’d be excited to support you in your muscle toning program.

Of course in toning muscle, the key is in managing your eating habits and doing exercises.

For healthy eating habits, the basic rule is to eat 5-6 times a day in a small portion. 3 meals should contain of carbohydrate, protein, low fat, fibre and vitamins/mineral from veggies and fruits. While 2-3 snacks should be low fat snacks or fruits. For more information on diets, you can go to My Exercise Article page, down to Diet & Weight Loss Articles section.

For exercise, you can have a 3-4 times a week schedule.

Start your exercise with stretching.
Then continue with cardio or aerobics exercise. You can choose jogging, or treadmill, swimming, etc. 30 minutes will be enough.
The main section of sculpting and toning muscles will be weight exercise or muscle exercise. Considering that stomach, hips and thighs are your main concerns, you can do them every time you do exercise (4 times a week). However, to achieve an optimum result, you should also train your arms, chest and back. That way, you can obtain a slim and trim figure. Combine biceps and back exercises 2 times a week, and triceps and chest 2 times a week.

Stomach exercise:

From my personal experience, sit ups and crunches are the most effective exercise. You can choose from my best abs exercises, take one set consists of 2 times Tense/Relax, 10 times Boxer Sit Ups, 10 times Jacknife with a twist, and 10 times Reverse Curl. Do all exercises continuously without pause. Then take a several minutes pause, and repeat for 2 more sets).

Hips:

You can take my hips exercise, and train your butts with Pelvic Pulse. For more effective result, take a hold of your muscle for 6 seconds, and do 3 sets of 10 repetitions.

If you have your own treadmill, you can do also butts exercise while doing your cardio.

Thighs:

You can use gym ball to do this thighs exercise. And have also a squat and a lunge. Do each exercise with 15 repetition per set, for all 3 sets.

After muscle exercise you can do stretching for cooling down, or if you still need to burn more fat, do another cardio and end with stretching.

I hope I can be of help with my information. Please let me know when you have achieved the slim and toned figure you’d like to show off to your husband!

How To Tone Legs

QUESTION:

I am training on loosing 15 % body fat i am 23 % 57 147lbs. My issue is my legs i have thick legs and id like to tone them down nice an lean. I am strong on my legs im wondering to get the results i want should i do heavy weight or light weights. and repts.

I am wondering, my workout schedule is monday to saturday. Monday morning weight and evening cardio. How should i do my work out? How much cardio time should i do? I really love to tone. i lost so much weight and this is the last part and taking so much out of me...

MY ANSWER:

Thanks for stopping by my site, and submitting your comment. I'm proud of you, who have a strong motivation to do exercise. I think most women get the same problem, thick legs as you said it. I do have the same ones too. And this is what I do:

1. Cardio exercise (I choose treadmill), it's for burning fat out from our body. The intensity depends on quantity of fat we want to burn. But you can use this sign: when your heart beats faster and you're sweating, it is the sign that you have done enough.

2. Right after cardio, have some stretching exercise.

3. Continue with weight exercise. If you want to focus on your legs, you must give legs exercise a bigger portion. Take 3 sets of 15 reps, with 30-60 seconds break between sets. For the weight, try the heavier you can for 15 reps. 'Heavy' here means when you can do the first 7 or 8 reps quite easily, but it gets tougher in the remaining reps (your heart beats will go faster). When your muscles have got used to the exercise, increase the weight slowly.

4. Do cardio again, for cooling down and to optimize fat burning.

Do the exercises at home (you can find examples at my site: Hip exercises, and Thighs exercises; or you can do it at the gym with more various equipment. Do it at least 3 times a week.

Besides legs exercise, you should train all other parts of your body, to get a lean and tone body figure.

I think I don't have to remind you that you must support your exercise with proper diet. Avoid fat and big calories food such as junk food. You should get high protein either from low fat milk (if you're not allergic to it), or eggs. Protein is needed by your body to build muscles. And the muscles job is to burn fat!

Last but not least, commitment and persistency are the key of your success. Make exercise and proper diet be your new life style. Believe it or not, I once succeeded to sculpt my body, and then I lost my motivation, and returned to my old habit (no exercise), the result? I got the fat back! So, again, don't stop from your new habit!!

It's good to hear that you have lost your weight and that you have extra time to work out. May I suggest this schedule:

Monday: -cardio for 20 minutes (or 30 minutes if you haven't get 'hot' yet)
-have some stretching
-weight exercise, focusing on legs and hip (about 5 exercises), and 2 abs exercises
-cardio for 10 minutes

Tuesday:
All the same, but change the weight exercise to focus on chest and triceps exercises

Wednesday:
All the same, and weight exercise to focus on legs and hip (5 excercises) plus 2 abs exercises

Thursday:
All the same, but change the weight exercise to focus on back and biceps exercises

Friday:
same with Monday and Wednesday

Note:
-You must always give one day break for your muscles to do fat burning and to recover.
-It's also good if you can add squats every morning.
-If you need advise on the kinds of legs exercise, you can get back to me with an info on where you like to have exercise, at gym or at home.

Happy exercising! I believe that you (or we, cause I'm now also working hard to return to my previous success) can do it! And don't forget to let me know when you have some achievement.

Weight Problem

QUESTION:

hi i have a big problem about my weight please help me my wait is too much over my height is 5.5 and my weight is 80kg i m married having two kid and my age is 29 so plz send me a megzine or any guide on my postal address i will great ful to u and please help me also guide by news letter.

MY ANSWER:

For the time being I don't have any newsletter, but you can get many valuable information about weight loss, diet and exercise from my articles. Just check them out at:

http://myexercise-for-woman.com/my-exercise-articles.htm.

To lose weight, there are 3 important element you should have:

1. Strong motivation. This article will help you:
http://myexercise-for-woman.com/weightloss-exercises.htm
http://allwomencentral.com/article/23387/How_to_Keep_Your_Exercise_Motivation

2. Manage your eating habit. You can have many article about diet in the Diet & Weightloss section in my articles page. I pick one of them for basic reading: http://ezinearticles.com/?10-Tips-to-Eat-Healthier-and-Lose-Weight-Faster&id=1689116

3. Exercise. Diet without exercise won't work. As exercise will optimize the fat burning. You must have both cardio exercise to burn fat (aerobics, jogging, treadmill or dancing) and weight lifting exercise to build muscles. Don't worry about getting bulky after exercising with dumbbells, cause women DON'T get bulky that way. Muscle is part of your body who does the fat burning job, that's why you must build your muscle to optimize the fat burning.

If you only do cardio, you will burn fat only from what you eat previously. That way you won't lose any weight, just preventing another weight gain.

I have a lot of exercises in my site that you can choose from. Choose ones that you really enjoy of doing it, cause that will help you keep motivated.

I know you can do it! And if you need another support, just e-mail me anytime.

Unsuccessful Weight Loss

QUESTION:

I work out really hard and eat right but the weight just doesn't seem to be coming . Then I get disgusted and I eat. Then I have to start all over again. I enjoy working out. I'm 255, goal is anything under 200. Lately I've been doing the 2008 ultimate fitness plan by Women's Health Mags. It basically uses your own body weight as resistance. I do treadmill for 30min up/down. And during lunch I do hip/hop abs. Clothes fit better, and family say they see a difference, but scale says nothing. Help desperate in Houston.

MY ANSWER:

I'll support you on your weight loss program. First of all, 2 main components of weight loss are eating habit and exercise.

Eating Habit
You mentioned in your e-mail that you 'eat right' but unfortunately you did not describe it in detail. To lose weight (and to maintain it), the best eating habit in my experience are:
1. Eating 6 times a day (breakfast, lunch, dinner + 3 snacks) in small portion (only 75% satisfied). Read my diet experience for reference.
2. Balance the total carbohydrate, protein, and fat.
3. Don't forget fruits and vegetables (I love apple for snack, as it can make me feel full before the next meal time, thus preventing me from craving for sweet and high calories snacks).

Exercise
When you said about working out really hard, how hard is it exactly? My advice is to have 4 times exercise session per week. In each session: start with stretching, then warming up in treadmill (30 minutes is OK). Continue with muscle exercise, or you can have your weight as resistance as you are doing now. End the session with another cardio for 20-30 minutes (depend on your stamina), and have a light stretching.

Besides those 4 days, you can add jogging, swimming or aerobics (again depends on your stamina).

The most important thing is not making your weight loss program as a burden or a punishment. Get used to your new habits, relaxed and enjoy it as much as possible. Weight loss is not an instant program. In approx. 3 months you will see a light improvement. Give yourself a 'gift', celebrate it, and then continue the program.

Hope I have been of help, you can also read tips and tricks in weight loss, diet, and fat burning in my exercise articles. Keep informing me of your improvement. Good luck!

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