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Your fitness questions answered by Carla Smith The Fitness Expert

Your top fitness questions answered by Carla Smith – The Fitness Expert.

 

Carla has 12 years experience in the fitness industry as a Personal Trainer, Group Trainer, Corporate Trainer, Fitness Athlete, Herbex Health Fitness Expert and Fitness writer on numerous online publications.

Question: 1I started a new exercise plan today, I wanna know can I possibly see the difference. I was told that I’ll first gain I just don’t get why and which machines must I use the most?1. Answer from Carla:

Muscle weighs more than fat. If you are following a toning or strength training exercise program you will be gaining lean muscle mass. Try to focus on your measurements more than your scale weight. To get a more accurate idea of how much body fat you have in comparison to your lean muscle mass you can have it checked by a Personal Fitness Trainer or a biokineticist. You should start seeing results between 8-12 weeks if you follow a healthy diet and regular exercise program. You can follow the circuit at the gym. Perform each exercise 3 sets of 15 and start off with a lightweight.

2. Question:

Need help with my bat wings! ie my flabby arms

2. Answer from Carla Smith – The Fitness Expert

Exercise to tone up those arms: triceps dips Sit at the edge of a bench/ couch/bed. Put your hands at your sides and hold onto the edge, make sure that your hands are shoulder width apart, bend your knees, feet together. Keep your tummy tight and your back straight. Slowly bend your arms and lower your body off the seat. Next lift your body back up using your arms into the starting position using your arms. Perform 3 sets of 12-15 Remember to follow a healthy diet.

Question 3:

Vibro trainers help to burn fat etc and if u have a machine must u do other exercises as well

3. Answer from Carla:
The vibro machine is great for circulation. You need to follow a healthy diet and a regular cardio program at least 20-30minutes of walking/running/jogging/skipping or dancing at least 3x week. I would recommend that you also follow a toning program for your tummy area.Question 4: Hi Carla. I’m gaining weight on the scale and I just started exercising in the gym last month. My clothes also feel tighter in some areas. Please assist!

 

Question 4:

Hi Carla. I just started exercising last month and my weight has increased on the scale. My clothes also feel tighter. Should I be worried?

4. Answer from Carla:

When you start training with weights or resistance you are building lean muscle. This lean muscle is what gives us that firm, toned and defined the body. The more muscle you have the lower your body fat.Unfortunately, muscle does weigh much more than body fat on the scale, not many people are aware of this. As long as your centimetres are dropping I wouldn’t worry. The first month of training you might gain muscle but you might also feel tighter in your clothes. Remember that your body shape is now changing. You’ll start burning the body fat soon, keep up with the training and the healthy diet. Always do 3 sets of 15 and 3 sets of 15-20 on the lower body only not more or less. Good Luck!
Question 5: Hi Carla, I do such a lot of walking, I seem to get fit but it does not look like I am losing weight. I am so depressed, don’t even wanna look at the scale.

5. Answer from Carla

You need to exercise with more effort to lose weight. Try brisk walking/jogging/cycling/running/swimming/stepping/dancing/aerobics at least 45-60minutes 5-6xweek. Good Luck!

Try this awesome busy mommy workout plan to get lean and toned!

If you would like to stay up to date with the latest exercise tips and tutorials you can follow Carla Smith on www.carlasmith.co.za, Facebook, Twitter and Instagram.

If you have any exercise related questions you can contact at editor@carlasmith.co.za

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