hi there i am a female 5ft weight 55kg currently, after pregnancy I was 64kg and got to 55kg and my hips were 36inches but then I had to stop gym and out it all back on again and so went back up to 58kg I have no returned to gym and got back to 55kg and my waist has gone from 31inch to 29inch but my tummy has remained between 38-37inch why am I not losing anything on my hips my tummy is my main area problem all the skin on there is so loose and saggy it feels like nothing is there and I can squash it everywhere it's been 2 years since I have birth what can I do to sort my tummy out and loose all this flab :(
High-intensity interval training, or HIIT training, will help you burn belly fat as well as lose inches around your waist and hips. HIIT training is a method of training that involves alternating bouts of very intense exercise with low to moderate intensity exercise. For example, you can run at a fast speed for 30 seconds and then jog at a slow pace for a minute. Most HIIT workouts last between 20 to 30 minutes. This method of training is effective because it helps boost your metabolism, so you will still be burning calories long after your workout has been completed.
It is important to make sure you warm up and stretch for at least five minutes before working out. You should also start off slowly and then gradually increase your time and intensity.
Hello,
I am trying to lose body fat, and I'm trying to know how much calories I need to eat and so forth. Right now, I'm at roughly around 12-15% body fat, (from a scale and an app), and I would like to drop that, but I don't know how to.
Can you help?
Here are my measurements:
Waist (at navel): 30-31
Neck: 15
5'8
153
Male
If you want to lose body fat, then you will have combine weight training with cardio training. You should perform cardio training for 30 to 60 minutes per day, four to five days out of the week. Perform weight training exercises two or three times per week.
Hi my name is Kim, in 15, i weigh 94 pounds im about 5'0, I'm a competitive swimmer, I swim competitively for about 2 hours 5 days a week. I want to get a toned 6 pack, and i just want more muscle everywhere because i feel the stronger I am the faster I will be able to swim. I need a workout plan I can do every night that will not be time consuming since I come home late from swim practice after school. So I need a workout plan for gaining muscle in my arms, calves, abs, and thighs. I also would like a diet plan, thank you.
Hi Kim,
You're very right, your strength will play in direct correlation with your speed in the water.
Why not suggest this to your swim coach? Ask him or her if you could throw in some strength training along with your regular swimming training. Offer some suggestions such as doing plyometric exercises in between laps. Swim a lap, get out, do 20 pushups, swim back, get out, do 20 V-ups.
This is essentially a circuit, and will effectively train your cardiovascular system as well as your strength.
Answered by Jamie Kerem
Hello, I am 25 years old, 5'11 245 lbs. I am a former smoker, 6 months smoke free, before that only smoked every now and then for 6 months and before that I was a habitual smoker for approximately 7 years. I have been training to become a police officer and I need to be able to run 1.5 miles in 17 minutes. I have about 3 weeks until my physical abilities test. I need to drop my time by about 2 minutes by current best was 19:18. My biggest problem is being able to breath. I run short of breath after about a half mile and have to walk. What can I do to improve my time and breathing?
Carry on progressing as I'm sure you have been. Striving for a better time will go along way in pushing your body past what you think may be its limits.
My biggest tip for distance running, is to focus on your breath. Match it up to the pattern of your feet and focus on that and only that. When you can keep your breath under that much control, you become extremely efficient and stable. The pattern will vary from person to person, but try 3 steps (in through your nose), 3 steps (out through your mouth) and tweak it from there.
Answered by Jamie Kerem
Hello everyone, I'm 47 male. 1.69m 81kgs. I'm trying to loose the high percentage of body fat. I walk on my treadmill for 2 hours a day (5 days a week) at 4.5 km/hr. My heart rate is around 105 to 109 bps. Will this work or do I need to increase speed for shorter workout period? Thanks
Increase the speed. The higher your heart rate, the more calories you are going to burn, and in turn, the more weight you will lose.
I assume you are keeping your heart rate between 105 and 109 in an attempt to stay in the "fat burning zone", but there are better, way more time efficient way of doing this.
Aim to run for 30 minutes a day, alternating between a fast running pace, and the walking pace you use now. This will raise your EPOC, or Excess Post-Exercise Oxygen Consumption, also known as the afterburn. This burns more calories throughout the day, even after you workout, than a normal 2 hour walk/run.
Answered by Jamie Kerem
I'm trying to train for a marathon, but I'm having trouble with shin pain. How can I learn to run?
If you're a heavy heel striker, meaning you land harshly on your heel when you run, shin pain will undoubtedly follow. The same goes for marathon running, or any running on a hard surface for an extended period of time. Humans weren't designed to run on completely flat surfaces for hours.
Whenever you push off with your toes, your calves and shins undergo repetitive stress, I'd suggest you treat the pained area and follow up by strengthening it.
Start by icing the area where it hurts, use an antiinflammatory if needed as well. This could be your body telling you you're taking on too many miles and it's not ready for it, work up to it slowly!
Then try these two stretches:
Stand with feet apart, toes pointed inward. Push onto your toes and reach for the ceiling, control back down and repeat. - 10 reps
Similarly, stand with feet apart, toes pointed outward. Push onto your toes and reach for the ceiling, control back down and repeat. - 10 reps
Answered by Jamie Kerem
I am 25 yrs old with weight around 68 kgs. last week I went for dance class where I did few rigorous warm up exercises and I am having bad pain in calves and feet.. Also I have flat feet, is it because of that flat feet??? I am thinking of joining swimming, will it help me to shed weight in a month? pls help and guide
Your calf and foot pain is most likely caused by your flat feet. The tendons in your feet may not be strong enough to support you when you are dancing. However, if you dance on a regular basis, then this problem will most likely go away without any treatment. Swimming is a great exercise for losing weight. You could very easily burn over 600 calories in one hour. Not only is swimming a great exercise for promoting weight loss, but it is also a low-impact workout. Low-impact workouts are very easy on your joints. Furthermore, swimming will help reduce body fat and build lean muscle.
Do i need to jog daily too along with weight lifting if i have to get a slim but athletic body?
Daily jogging is not usually recommended for any fitness goal. To get a lean but athletic body, focus on jogging 3 times per week and include 2 or 3 resistance training workouts per week as well. Your body needs at least 1 day of rest from jogging each week. so make sure to incorporate appropriate rest and recovery in your workouts.