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About Bonnie Hardie
(Top Expert on this page)

Expertise
I am a personal trainer/boot camp instructor in SouthEast Florida. I am certified in: personal training,aerobics,nutrition,womens,senior,youth and boot camp fitness.I can answer questions about workouts,sets and reps.Pyramid training,drop sets,etc.I can give suggestions on the best exercises to do for different body parts.Machines vs free weights.Home workouts or gym workouts.I can tell you what to look for when planning to join a gym.

Experience
I have been a personal trainer,aerobics instructor,nutrition advisor and boot camp instructor for several years,in South Florida.
I generally prefer to train people outdoors in a park setting.The workout outside is just as tough as a gym workout.I can give people a excellent workout using just their bodyweight.I do a bootcamp style class with groups of 5-10 people.

You are here: Experts > Recreation/Outdoors > Bodybuilding > Strength Training

Questions Answered By Expert Bonnie Hardie
In Category Strength Training

Subject	Date Asked

Weight Training	8/25/2008
Q: I am mid 50 and am working on my health. I walk 1-2 hours daily. I am interesting in joining ... A: Curves' hydraulic equipment will help you to a point with strength training,but you might reach your ...
toning help	8/24/2008
Q: I am 21 years old, 5'2", and 107 pounds I eat healthy all the time (lean meats, lots of fruits and ... A: You should be eating more protein and carbohydrates.Tuna,chicken,turkey,potatoes, and rice. You ...
fitness training program for soccer goalie	8/18/2008
Q: i am undertaking an assignment and i would like just a few pointers on how exactly i would get a ... A: Basically,you would want to have the client do a full body workout-3 days a week-doing exercises ...
Flexibility	8/11/2008
Q: I am 15 years old, and i have been learning kick-boxing for the past 6 months. And i find it to be ... A: My advice is for you to perform a thorough stretching program. Make sure you are warm before you ...
height	8/10/2008
Q: i don't know if i should be asking this question here can you give me any tips on how to get taller ... A: Unfortunately,there are no tips that I can give you on how to get taller. Most people are at their ...
Followup	7/29/2008
Q: Bonnie, Im 57 and a US expat living in Veracruz Mexico. I surf and scuba dive and have an active ... A: It sounds as if you are doing the right exercises-just make sure that you do not overtrain-since you ...
Weight training for over 50 active lifestyle	7/27/2008
Q: Bonnie, Im 57 and a US expat living in Veracruz Mexico. I surf and scuba dive and have an active ... A: Do you know what the name of the home gym is that you have or what some of the exercises are that ...
Basic Strength Training for 50 + Women	7/23/2008
Q: Bonnie, I have retired and need to take care of myself. I am watching what I eat (prediabetic), am ... A: You can do some bodyweight exercises for your lower body at home: squats lunges walking lunges ...
proper breathing	7/12/2008
Q: Hardie, My question has to do with whether there is a correct way to breathe depending on what type ... A: Honestly,I have never heard of "Ujjayi Breathing" in yoga-the yoga teachers that I have talked to ...
proper breathing	7/11/2008
Q: Hardie, My question has to do with whether there is a correct way to breathe depending on what type ... A: The proper way of breathing when you doing weight training is to exhale on the exertion. When you ...
strenght training for women over 50	6/25/2008
Q: I have been weight training and spinning for about 3 years. I don't always have good control over ... A: A basic weight training program that you can do at the gym using their machines are: leg press calf ...
strenght training for women over 50	6/24/2008
Q: I have been weight training and spinning for about 3 years. I don't always have good control over ... A: I will be glad to help you to change your diet and improving your appearance. Could you give me some ...
Upper/Lower body workouts	6/24/2008
Q: What is the best way to do an upper/lower split in 3 days per week, in about 30 minutes per workout, ... A: The best way that you will be able to do this workout within the 30 minute time limit is to reduce ...
Toning abs	6/20/2008
Q: I'm a female in my twenties, and I am not overweight but would like to improve the appearance of ... A: Crunches and situps are not completely useless. Sit ups are not a very effective exercise to tone ...
Question- my thighs have exploded :-(	6/18/2008
Q: how are you going? Thank you for taking the time to answer my question. My name is Christina and I ... A: A lot of women carry more weight in their thighs,unfortunately,there is not much that can be done if ...
Full Body Workouts	6/11/2008
Q: Hey Bonnie, I'm 24 years old. I've heard single body part workouts are better for middle-aged ... A: I apologize for taking a few days to reply,but I was out of town. My preference is to do full body ...
pear shaped body	6/4/2008
Q: i have what they call a pear shaped body. bigger on bottom than top. my question is what is the ... A: A good exercise plan for a pear shaped body like yours is to do a few more lower body toning ...
leans looking arms	6/3/2008
Q: How many reps and sets should I do to get lean looking arms? Also what bicep and tricep exercises ... A: Some of the best bicep and tricep exercises to do are: dumbbell curl barbell curl single arm ...
My body says stop	5/31/2008
Q: I am 50,no health issues except for the spare tire that wont go ;-) I seem to be able to go for ... A: How is your diet? Are you eating properly-more carb and protein-less fat and sodium-plenty of water? ...
gaining mass, mass confusion	5/29/2008
Q: Well first off I'd like to apologize for the length of my email, but here I go... I am a guy ... A: I apologize for taking a few days to answer,but I was out of town. Anyway to answer your question- ...
golf training program	5/23/2008
Q: helo my name is marcelle , i m 55 yrs old ,i m an avid golfer , i wish to improve my golf game and i ... A: You can continue to do the exercises that you are doing. Some good ab exercises are: crunches leg ...
golf training program	5/23/2008
Q: helo my name is marcelle , i m 55 yrs old ,i m an avid golfer , i wish to improve my golf game and i ... A: Do you have access to a gym or do you exercise at home? What does your current exercise routine ...
deadlifts	5/14/2008
Q: I am trying to add a lower back strengthening exercise to my routine (free weights at home). I am ... A: I have used all three of these variations of the deadlift and my preference is the straight ...
The importance of intensity in a workout	5/7/2008
Q: I firstly would like to give a little background. I have been going to the gym for around 2 years ... A: It is better to lift weights intensely less times per week to build your strength. How much weight ...
how to reshape in a month	5/4/2008
Q: hey well i was wondering if you can somehow help me reshape over a months time...and somehow fit the ... A: If you want to workout 2 days a week upperbody and 2 days a week lowerbody-here is a good workout. ...
how to reshape in a month	5/2/2008
Q: hey well i was wondering if you can somehow help me reshape over a months time...and somehow fit the ... A: Do you have any exercise equipment at home-like dumbbells,resistance bands,weight bench,etc? How ...
how to reshape in a month	5/1/2008
Q: hey well i was wondering if you can somehow help me reshape over a months time...and somehow fit the ... A: Your diet is extremely important. Eat more protein and carbohydrates-eat less fat and sodium. ...
toning problem areas quick	4/23/2008
Q: I have a dance recital coming up and im not in the best of shape and we have like 2 costumes that ... A: Any program will take 6-8 weeks to make a noticable difference. In addition to exercising,you need ...
Gaining Weight and Rugby Specified Questions	4/16/2008
Q: I would just like to take a moment to thank you for volunteering to answer idiot questions everyone ... A: If you want to gain more upperbody strength to play rugby,you definitely need to get heavier ...
Routine help	4/9/2008
Q: I'm a 31m 74" 225lbs I have been lifting for about 2years now. And need a little advice. I seem to ... A: I apologize for the delay in answering your 2nd question-but i was having computer problems. It ...
Routine help	4/6/2008
Q: I'm a 31m 74" 225lbs I have been lifting for about 2years now. And need a little advice. I seem to ... A: If you could pease send me your current workout(sets,reps,weight,etc)I will evaluate for you and ...
Weights over 50	3/25/2008
Q: I'm 51 and lift free weights. I've read where you should only be able to lift ~8 reps - if you can ... A: Yes-you are still getting the bone strengthening benefits of lifting the 15lb dumbbells. Can you ...
abdomen	3/20/2008
Q: I am a 29 year old guy i weigh 95 kilos and my hieght is 5 feet 5 inches i just started going to gym ... A: The best foods for you to eat are high protein and high carbohydrates-try to not eat as much fat and ...
My schedule	3/19/2008
Q: I'm a 17 year old guy trying to get stronger for myself. I have an exercise routine that goes along ... A: You should rest for 48 hours after working out to let your muscles recover. Do this routine 3 days a ...
joining a gym	3/17/2008
Q: I am looking to join a gym-could you please tell me some things to look for in making my decision. A: Some of the most important things to look for when joining a gym are: Location price amenities times ...
Muscle and Fat	2/22/2008
Q: I have a pretty typical question. I am 30 years old, 6’4’’ and I weigh about 182 right now. My ... A: I apologize for taking a few days to answer you-but I was out of town. Anyway,to get to your ...
weight training on a home gym	2/20/2008
Q: We just put up a Body Tech by Formula home gym and I want to use it develop muscle and lose weight. ... A: Unfortunately,I can not find any information about the BodyTech by Formula home gym.Do you have a ...
Working out	1/30/2008
Q: I am a 26 year old male. I have gained between 30-40 lbs. in the past year. I have a job that I ... A: I can give you a basic workout for you to do at the gym-obviously if you have any injuries,you will ...
workout advice	1/27/2008
Q: I would like to know, in order to lose a bit of weight and tone my body, how often should i do ... A: You are supposed to wait 48 hours between strength training workouts to rest your muscles.The reason ...
Kids Strength Trainign Exercises (Gymnastics)	1/25/2008
Q: I have two kids struggling with gymnastics. A 9 year old boy that has a BMI not even on the charts ... A: You should get a weighted ball of about 5-10lbs for your children to throw around. As for exercises ...
workout advice	1/25/2008
Q: I would like to know, in order to lose a bit of weight and tone my body, how often should i do ... A: You should do strength training 3-4 times a week-also do 20-30 minutes of cardio. Make sure that you ...
workout	1/23/2008
Q: i just want to know if t his is a good workout. i do this at home everyday. first, i stretch for ... A: Your workout is not bad,but i have a few suggestions for you. You should stretch for at least 5-10 ...
Help! I'm VERY skinny and want muscles!	1/21/2008
Q: Hey Bonnie Hardie! :] I'm almost 15, I'm 5'2", and about 90 pounds ( i eat, dont worry). It's ... A: It sounds as if you have a good selection of equipment to workout on. You can do about 20-30 minutes ...
forarms	1/20/2008
Q: id like to know if the forarm flexor muscles are the same muscles that are used for closing the hand ... A: Yes-the forearm flexor muscles are used to close the hand-you should do exercises for both the ...
Rebuilding	1/20/2008
Q: i wonder if you can help me. I am a young male, 16 years old to be precise. I used to work out at ... A: Weight training will increase strength regardless of metabolism and will cause a change in physical ...
good workout	1/13/2008
Q: i'm too poor to buy a gym membership, so can you recommend me a home workout routine (like from a ... A: Some bodyweight exercises that you can do at home are: stationary lunges walking lunges squats ...
Building my upper body and toning the but	1/12/2008
Q: i am a 23 yr old female, 5'6", white, 120 lbs don't smoke, drink when i go out on the weekends every ... A: A 4 day a week program is best because there is less chance for overtraining and injuries. A good 4 ...
Home gym	1/11/2008
Q: My wife and I are both in our 50's and we both use a home treadmill 30 minutes a day. I find that I ... A: Diet is extremely important!!! Less fat and sodium-more carbohydrates and protein-drink lots of ...
help me	1/8/2008
Q: if i add strength training to my cardio will i lose weight or no? because i was told that it will ... A: You will tone your muscles by adding strength training to your cardio workouts. Losing 70lbs by June ...
Home workout.	1/7/2008
Q: Do you know any home work out routines for the major muscle groups? Thanks, Ricardo ANSWER: Hello ... A: You can use your stability ball for crunches and push-ups. As for bodyweight exercises,the best ones ...
Home workout.	1/7/2008
Q: Do you know any home work out routines for the major muscle groups? Thanks, Ricardo A: Yes,I do know of some home workout routines for major muscle groups. The routines depend on if you ...
problem with my body	1/6/2008
Q: i am 22 years old male and have been working out in a gym for about 4 years with my older brother. i ... A: I don't think that there is anything wrong with your body.Try to not compare yourself to your ...
Wrist Muscle	1/4/2008
Q: I am interested in learning how to gain wrist muscle, strictly speaking. That exercise methods are ... A: There is no wrist muscle per se,but there are forearm muscles that you can train and strengthen.You ...
weight training	1/2/2008
Q: can you help me also my step mom told me that strength training with cardio wont help you lose ... A: Here are my recommendations for you: You need to eat properly-5-6 times a day with nutritious ...
weight training	1/1/2008
Q: can you help me also my step mom told me that strength training with cardio wont help you lose ... A: Before I can help you to reach your goal of losing 50 lbs- have to ask you a few questions; 1-how ...
home workouts	12/28/2007
Q: im 15 yrs old. about 5'1". I can't join a gym yet because of my age and i the only free weights i ... A: The best exercises that you can do at home are bodyweight exercises. Squats Walking lunges ...
Building Muscles FAST	12/24/2007
Q: I am an just retired College Teacher. Age 60. Good health, but have NEVER done any regular ... A: I will tell you the best website to go to that will help you in your quest to build big muscles. ...
abdominal exercises	12/23/2007
Q: I am 51 years old and have had 2 kids so my stomach needs work. I have exercised regularly ... A: Unfortunately,for most women-their stomach is the last thing that they lose-especially after having ...
MASS?	12/23/2007
Q: I'm 19 and have been working out for 5 years of my life I'm getting stronger but not gaining much ... A: The best thing for you to eat to gain muscle mass is protein:tuna,lean chicken,turkey,etc-you should ...
trying to build muscle	12/17/2007
Q: I'm 15, 6'4'', 150 pounds. As you can see, I'm pretty skinny. I've been working out every day by ... A: In order to gain weight,you need to lift heavier weights with fewer reps(6-8)-you also need to eat ...
getting started	12/16/2007
Q: I am an 18 year old boy. i am 5ft 5 inches . i want to start working out ... is it advisable to ? if ... A: Here is what I recommend: First of all nutrition is very important:skipping breakfast is not ...
getting started	12/16/2007
Q: I am an 18 year old boy. i am 5ft 5 inches . i want to start working out ... is it advisable to ? if ... A: It is perfectly fine if you want to start working out now. There is no way to do anything to ...
rotator cuff damage	12/15/2007
Q: I have been weight lifting for about 3 months straight and about a week ago my right shoulder ... A: You should probably go to a doctor and see how badly your shoulder is hurt,but if it is not ...
exercise and equipment	12/14/2007
Q: I'm looking to soon purchase exercise equipment. I have a low budget and am wanting to tone and firm ... A: Way To Go-Good job!!!! Jumping right in and doing a killer workout!! It is normal to be a little ...
STRENGTH	12/13/2007
Q: WHAT AGE SHOULD YOU START WEIGHTLIFTING?DOES IT STUNT YOUR GROWTH, AND IF IT DOSENT HOW CAN YOU BE ... A: If your goals are strength and power for Rugby-you need to lift heavier weights,with less ...
exercise and equipment	12/13/2007
Q: I'm looking to soon purchase exercise equipment. I have a low budget and am wanting to tone and firm ... A: I appreciate it. You can exercise from 45-60 minutes a day-4-5 times a week. Stair running,jumping ...
low intensity lifts-reg	12/13/2007
Q: How many days a week do I need to lift weights, if I work out only for 20 minutes? I'm not ... A: Why don't you try a 4 day a week upperbody/lowerbody split routine. 2 days upper body-and 2 days ...
exercise and equipment	12/13/2007
Q: I'm looking to soon purchase exercise equipment. I have a low budget and am wanting to tone and firm ... A: The ab lounge is an OK machine,you will get some results from using it. The best items that you can ...
STRENGTH	12/11/2007
Q: WHAT AGE SHOULD YOU START WEIGHTLIFTING?DOES IT STUNT YOUR GROWTH, AND IF IT DOSENT HOW CAN YOU BE ... A: The kind of workout that you do depends upon your goals,whether or not you have access to a gym or ...
Calories and strength training	12/6/2007
Q: I'm 3 months into recovering from anorexia. Strength training has been great for adding healthy ... A: At your age and height,you should probably be eating about 2400-2500 calories a day. Since you are ...
at home	11/30/2007
Q: what is the best way i can work out at home to lose 60 pounds by July?????? im 20 206 5'5 and female A: Do you have any exercise equipment at home-dumbbells,a stability ball,a mat etc? If you don't have ...
Question about my new workout before I begin it	11/18/2007
Q: Ok, I just thought about grease the groove and decided to maybe make a change in my training ... A: It sounds like a good pretty hardcore program to me-it is always good to try different workouts and ...
Alcohol, pot belly & being in shape	11/17/2007
Q: I'm a 6 feet tall male, weighing 96 kgs(overweight). I have stubborn pot belly which I want ... A: Yes-you will have to stop drinking alkohol completely-alcohol will do nothing positive to help ...
strength traing	11/15/2007
Q: I had a gastric bypass surgery on Jun 25th and am ready for some strength training, I have lost 75 ... A: Good job on losing the 75lbs-congratulations!!! The trampoline and recumbent bike are great aerobic ...
cardio machines	11/9/2007
Q: Maria ANSWER: Hi Maria, Thank You for your question. Most gyms will have the following cardio ... A: The recumbent bike burns the least amount of calories-generally around 200 cal per hour. The Arc ...
Aerobic classes	11/9/2007
Q: Bonnie, what are the different types of aerobic classes that most gyms offer? Candy A: The following is a list of the different types of aerobic classes that most gyms wil have- Step-kick ...
cardio machines	11/9/2007
Q: Maria A: Most gyms will have the following cardio machines in them: 1-Treadmill 2-Recumbent bike 3-upright ...
Cardio/weights advice	11/6/2007
Q: I currently exercise at home 5 days a week, but feel that I need a new routine/further advice etc. ... A: Here is my advice for you. First of all-you do eat breakfast,right? That is the most important ...
Cardio/weights advice	11/5/2007
Q: I currently exercise at home 5 days a week, but feel that I need a new routine/further advice etc. ... A: What kind of exercises do you currently do at home? What kind of exercise equipment that you ...
Leg Magic?	10/28/2007
Q: Bonnie Have you heard of the 'Leg Magic' machine? Its one of those machines you buy on the shopping ... A: What I mean by lateral steps is that I just do lateral steps for a predetermined length,usually 100 ...
Leg Magic?	10/28/2007
Q: Bonnie Have you heard of the 'Leg Magic' machine? Its one of those machines you buy on the shopping ... A: I have seen the Leg Magic commercial on TV.I was at my local sporting goods store the other day and ...
building up	10/27/2007
Q: I have ulcerative colitis and had a flare up from July 1 til Oct 20 I've lost 30# haven't moved ... A: I am glad that you are feeling better now. You need to start slowly,if you can only walk 30 ...
Pulls ups for girls?	10/26/2007
Q: Hey Bonnie! I was wondering if your shoulders would get bigger and broader if you do pull ups? ... A: Pull-ups mainly work the back muscles(the lattimus dorsi or lats)-they will make your shoulders ...
what is too much	10/12/2007
Q: my question is how much is too much. Is doing sprinting or cardo on the same day as a row machine ... A: I'm sorry for the delay in answering it,but my computer crashed. You can do both cardio and ...
I am trying to lose weight	9/29/2007
Q: Bonnie, I weight about 207 pounds and am 5.5. I have joined a gym and have been trying to excercise ... A: Your friend is right-resistance training will build muscle-and the more toned muscle that a person ...
Fibromyalgia	9/13/2007
Q: Is strength training benefcial to people who suffer from fibromyalgia and MS? A: Yes,strength training is beneficial to people suffering from MS and Fibromyalgia-obviously listen to ...
How long does it take for a teen to get big ?	9/10/2007
Q: i'm a 17 yr old teen who's been going 2 the gym for the last 3-4 months.My objective is to change ... A: 4 Days a week workout-2 days upper body-2 days lower body. Days 1 and 4 -upper body-sample ...
workout routine	9/5/2007
Q: Hey Bonnie, I am a 16 year old boy(5'10, 125 pds.)I am currently in the gym 4 days a week, and my ... A: Your workout routine is not too bad,but I will be happy to make some suggestions for you so that you ...
Weight Training	9/1/2007
Q: For a beginner like me who is just starting out, is it better to use free weights or go to the gym? ... A: For a at home workout you can do the following exercises: stationary lunges walking lunges lateral ...
t	8/31/2007
Q: Ok like im 16 and im 6"1 , 150lb, and i do track and field and my coach recomened pilates and and ... A: In order for you to get faster,you should work on doing sprints-run as fast as you can for 50 ...
Weight Training	8/30/2007
Q: For a beginner like me who is just starting out, is it better to use free weights or go to the gym? ... A: If it is easier for you to workout at home ,that is fine,it just depends upom what kind of free ...
Soccer is no.2 body for it no.1	8/27/2007
Q: I'm starting out to workout and looking for some help...just a little boost...how to build a ... A: Hey Toby-no sweat on another question-ask as many as you want. The best foods to eat are ones high ...
Soccer is no.2 body for it no.1	8/22/2007
Q: I'm starting out to workout and looking for some help...just a little boost...how to build a ... A: To help you with your cardiovascular conditioning you should do sprints,similar to what you do in ...
weightlifting	8/20/2007
Q: i'm 13 years old. will weight lifing stunt my growth, or is it only if you don't do it right. if so ... A: Weight lifting won't stunt your growth as long as you do not lift weights that are heavy,and make ...
145	8/9/2007
Q: hi i am 19 years old i weigh 212 what's the best weight for me i am 5'4? also i want to have flat ... A: The best weight for you to be at 5'4'' is about 120-140 lbs. The best at home workouts that you can ...
weight	8/9/2007
Q: -hi my name is meka i am 20 and i weigh 202 pounds i want to get down to 145 and i was wondering if ... A: Some of the best exercises to help with a big stomach are: crunches leg lifts torso twists side ...
strengthening leg muscles	8/6/2007
Q: I recently started horseback riding, and I need to strengthen my upper and lower legs. What ... A: The best way for you to strengthen you leg muscles for horseback riding is to do the following ...
Pull-Ups/Shoulders	7/27/2007
Q: I was wondering what's the best way to incorporate pull-ups/chinups into a workout routine, ... A: If you can only do 1-2 reps of pullups now,that is OK,you will work your way up to more reps ...
pyramid workout	7/25/2007
Q: I am a 17year old male who has just joined a gym on order to gain more strength and power for sport. ... A: It sounds as if your program is fine,just make sure that you do cardio also.Yes,your goals of ...
Weight Gain	7/24/2007
Q: I have always done cardio 5 - 6 days a week (45minutes to an hour) Back in January I started a ... A: Hey Andrea-Yes 7lbs is feasable to gain in 7 months-there are other things to take into ...
Weight Gain	7/24/2007
Q: I have always done cardio 5 - 6 days a week (45minutes to an hour) Back in January I started a ... A: Have you had your bodyfat checked? When people start working out with weights,they might gain a few ...
weight machines	7/8/2007
Q: I have recently joined a gym and most of the exercise i do involves weight machines as opposed to ... A: Yes,you can get good results using machines.There are both benefits and drawbacks with using free ...
Finger strength	7/6/2007
Q: I need to get my fingers stronger for basketball. And i wanted to ask you if hand grips help with ... A: Yes,hand grips will help some with finger strength.They will make your hands and fingers ...
novice workout regime	7/4/2007
Q: I want to get into shape. But all I do when I work out is cardio mainly by jogging. I'm 23 year old ... A: Why don't you tell me a little more about yourself,so that I will be able to help you better. Do you ...
getting started	7/1/2007
Q: I'm 13 years old I'm big for my age (muscular). I just bought a total gym 1100 series. and I have a ... A: Since you are only 13 years old-you do not need to worry too much about working out with ...
question	6/28/2007
Q: i was working on 3 mesocycles i finished the first two but i dont know what to do for the last one, ... A: You should work out 3 days a week if you are going back to full body workouts.You can do 30 minutes ...
Back pain...	6/20/2007
Q: and thanks for the website, many people such as myself truly appreciate your services. I am ... A: it is a pleasure,fun and interesting to be able to help people with their exercise questions. ...
Weight Training for Women	6/18/2007
Q: I was wondering the best way for women to lift weights. In an hours time--total body--I think you're ... A: There are a variety of ways that both men and women can work out.You can do a full body workout 3 ...
Body for Life	6/15/2007
Q: I just started the Body For Life weight training program after about a year and a half doing a ... A: The Body For Life program is a high intensity weight training program,it is usually used by people ...
pushups	6/14/2007
Q: What type of pushups is best to develop and define the chest? I am talking about using pushups only ... A: There are a variety of ways that you can do pushups,you just change the position of your hands.One ...
high weights low weights	6/2/2007
Q: i've been going to my gym for just around 1 year now with improvements, however, for the past 5 ... A: Why don't you try doing a bodyweight workout for a few weeks.Since your body is used to doing ...
Interesting stats	5/25/2007
Q: I know I have asked about the whole split vs. full-body routine before, but there was something ... A: I know that it is very confusing to figure out what is the best workout to do.Chances are,if you ask ...
pain	5/17/2007
Q: hey im cory I was just wondering if you cant hurt your wrist doing wrist curls. When I do them ... A: You can hurt your wrists doing wrist curls if your form is not correct or if you are using too much ...
Program variety	5/15/2007
Q: I have a question relating to program changing vs. changing of just training principles, but staying ... A: If your calories come from a whey protein drink,that should help you to gain muscle and burn fat.Try ...
The foods I eat.	5/15/2007
Q: Okay, I am wondering on the stuff I eat and drink. I drink anything such as water, juices, ... A: No it is not ok for you to keep eating candy and drinking sodas-they have way too much sugar and ...
muscle twich	5/13/2007
Q: hey quick question when i am doing curls standing like reverse barbell or even hammer curls the ... A: You might be getting the twitch in your forearm because you are squeezing the dumbbell too tight-try ...
Program variety	5/11/2007
Q: I have a question relating to program changing vs. changing of just training principles, but staying ... A: Why don>t you try this routine for 4-6 weeks and see how it works for you.Workout 4 days a week,2 ...
growth	5/10/2007
Q: a 3 day split it seem to be working fairly well. But the one thing I am confused about is growth ... A: It does sound that your stomach growth is from using the 25lb weight plate.Try doing the same ...
Full Body workouts	5/10/2007
Q: i need to get my squat back up to what it was it dropped 25 lbs. and still going but i want bench to ... A: Are you also doing leg presses, leg extensions and leg curls in addition to your squats ,you need to ...
Gaining weight	5/8/2007
Q: I have a question. I am a 25 yr old with a very small frame. I am 5'4.5" tall and weigh just under ... A: A lot of women have excess fat in their midsection,it is just the way we are built.To gain muscle in ...
exercise	5/3/2007
Q: 1. If exercising twice in a row is bad, why do people in the army do 150 push ups every day and have ... A: Isometrics build muscular endurance-not size,it does not build strength.I do not think tht there are ...
Exercise bikes	4/26/2007
Q: I am looking into buying either an upright or recumbent exercise bike, and wanted to know your ... A: I think that the upright bike is best,in terms of durability and reliability.You also can get a ...
Rebound exercise	4/23/2007
Q: Is it true that people can lose 150 calories by doing rebound exercise for 2 minutes? What if I ... A: Unfortunately,you will not burn 150 calories in 2 minutes doing rebound exercises.It will probably ...
help thx	4/14/2007
Q: I just turned sixteen, 110 pounds, 5'5" (Pretty small for age) (I used to work out when 15 and then ... A: Whey protein and lifting weights will not stunt your growth.Usually the amount of reps done per set ...
Eating with a workout	4/12/2007
Q: Right now I'm pretty skinny and I don't want to really bulk up. I would like to stay on the thin ... A: In regards to eating,you want to eat more protein and carbohydrates.Protein is eaten after a ...
finding a gym	4/8/2007
Q: could you please tell me what i need to look for when looking for a gym.thank you,bobbie A: There are several things to look for when looking for a gym.Location,cost,cleanliness,employees and ...
low weight high rep	4/2/2007
Q: If I'm going for low weight high rep, should I be changing my routine every month or so? I've been ... A: Hey Jeff-you should change your routine every 6-8 weeks no matter what your goals are.Why don't you ...
different arms	4/2/2007
Q: If one of my arms is stronger than the other, should I use a larger weight for my stronger hand and ... A: Hey Jeff-actually you should use the heavier weight for your weaker arm because if you use the ...
wrist	4/1/2007
Q: I just did some wrist exercise(sort of like wrist circles with a gyro powerball) yesterday and now ... A: Hey Jeff-it sounds like your wrist soreness is because you have not been doing wrist exercises ...
the "dangerous" squat	4/1/2007
Q: I read various articles that said the squat is ok as long as you have proper technique.do you agree? ... A: Hey Jeff-the squat can be dangerous if your form is not correct.You want to go down like you are ...
push ups	3/30/2007
Q: After I do my pushups, my wrist hurts for like 10 minutes. Is this normal or do you think I'm doing ... A: Hey Jeff-you could be doing your push ups wrong if your wrists hurt.Align your arms directly ...
exercise	3/29/2007
Q: I am 17(only 5foot 5) I do 3 sets of 20 pushups, built up to (over 2 months starting at doing 3 sets ... A: Hey Jeff-dips and push-ups are good upper body exercises to do.To make pushups harder,you can ...
48 hours rest	3/25/2007
Q: why must you wait 48 hours before exercising the same muscle group again?should i ever wait more or ... A: it enables the muscles to repair themselves.You should not wait less time,but you can wait longer if ...
intermediate workout	3/21/2007
Q: Well i`m 28 yrs young. The workout i do: chest and abs on monday shoulders and abs on wednesday ... A: 2 exercises for 2 different bodyparts one right after the other.For example:legs-quadricep and ...
at home	3/20/2007
Q: i have dvd can i use those? ANSWER: Hi Toya-thank you for your question.The answer is yes,you can ... A: A goal to lose 40lbs in about 12 weeks is stretching it.You could probably lose 25-30 lbs by your ...
football training	3/19/2007
Q: im a frosh in high sckool. ive proved to everyone that i can make the varsity team as a soph next ... A: Congratulations on making the varsity football team for your sophmore year.Good job!!!The best ...
at home	3/18/2007
Q: i have dvd can i use those? A: The answer is yes,you can get a good workout at home.You can use exercise DVDs just make sure that ...
Bench	3/17/2007
Q: I was wondering what exercises I can do to increase my bench press A: Some exercises that you can do to increase your bench press are:Push-ups,pull-ups and dips. Push ...
whats ould i do	3/12/2007
Q: right now i am currently about 165 lbs but im 5"11 my thing is i was fat before and i excercised and ... A: You should definitely eat every 3-4 hours and both work out with weights and do cardio training.Make ...
intermediate workout	3/12/2007
Q: Well i`m 28 yrs young. The workout i do: chest and abs on monday shoulders and abs on wednesday ... A: Why dont you try this workout for 4-6 weeks.Monday and Thursday-upperbody:bicep curls,tricep ...
Crunches and belly fat	3/12/2007
Q: .. the thing is my stomach started looking different.. then i noticed that my "squares" i can feel ... A: The most important thing to do for you to be able to see your abdominal muscles is your diet.You ...
Working out My Pecs	3/9/2007
Q: I have a question about working out my pecs. What exercises can i do to specifically work my lower ... A: To work your lower pec muscles,you need to do decline presses.The following exercises will help work ...
Soccer training	3/7/2007
Q: I'm looking to start a soccer training program. Im 17 and going into my senior season so it is ... A: For soccer,you need to do interval training,since soccer is a lot of running in short spurts.Why ...
Re: Freehand	3/4/2007
Q: I do freehand exercises at home like push-ups, squats, pull-ups etc. i want to make my arms and ... A: Unfortunately,as to your height,I think that you are full grown at 19 years old,and probably will ...
Exercise Routines	2/27/2007
Q: What exercises are okay to do everyday and still gain strength? I'm told that running and sit-ups ... A: You can do weight training exercises everyday,but,they need to be done for different muscle ...
exercise	2/25/2007
Q: what's the difference between jogging's jumping on your feet and the jujmping jacks jumping on ... A: Jeff-jumping jacks and jogging do not usually cause damage to the lower extremeties-unless it is ...
exercise	2/25/2007
Q: I hope you don't mind me asking you so many questions(though I really do appreciate), but in the ... A: like when you have a drink in your hand.Your triceps are used when you push your forearm away from ...
exercise	2/23/2007
Q: What would cardio do for me? Do you have any good suggestions for cardio(I don't like running or ... A: Cardio will burn fat and help your cardiovascular system.The eliptical trainer, upright bike and ...
A lot	2/22/2007
Q: Hardie, I am a 16 year old with numerous questions. My goals from weightlifting are to become ... A: The difference between aerobic and nonaerobic is this.Aerobic means with oxygen,non aerobic is ...
Help me!!!	2/22/2007
Q: Okay i'm 18 and I havent worked out a day in my life and now i'm hitting the age were stuff starts ... A: Kudos to you for deciding to begin exercising.The benefits you will reap will be enormous. Eat 4-6 ...
Ok I'll give it a try	2/22/2007
Q: Ive decided to go with a 3-day split I was told that the two day I was doing was too much. Would you ... A: You might consider doing this 3 day routine. 1.Chest and back. 2.Bicep,tricep and shoulders. 3.Legs ...
exercise	2/20/2007
Q: can I do 100 push ups in the morning and lifting 10 pound dumbbells for hammer curls criss cross ... A: Jeff-if you want to do 100 push ups in the morning and several different kinds of curls at night ...
exercise	2/20/2007
Q: I heard that you have to exercise every other day. Can I exercise the same muscle group day and ... A: The reason that you should exercise every other day is that when you lift weights,you are creating ...
exercise	2/16/2007
Q: what does stretching do? Is sit ups considered a stretch? Does stretching build muscle? A: Stretching helps to warm up the muscles prior to exercise.If you exercise without stretching,you are ...
Debate topic	2/16/2007
Q: What are the positives and negatives for strength training in kids? More negatives than positives A: Here are some pros for strength training in kids. 1. It will help them from becoming obese,2 any ...
soreness	2/10/2007
Q: To what extent is soreness normal. Is it Ok if I just feel it when I stretch it or when I press down ... A: You probably are sore right now because you have just started working out.If you are still sore 2 ...
soreness	2/8/2007
Q: Does soreness a day or 2 after exercise indicate overtraining? By soreness, I mean that if I stretch ... A: Soreness a day or two after exercising does not necessarily mean overtraining.If you feel pain when ...
muscle mass	2/5/2007
Q: My arms and stomach are very defined but there is no muscle mass. They look good but are small. How ... A: For you to add muscle bulk to your arms and stomach you need to use heavier weight.Do less reps,but ...
hello i have a question	2/3/2007
Q: okay, i really want to get a nice toned stomache, but Hate doing ab workouts because they hurt!!! ... A: The best motivation that I can give you to stick to an exercise plan is to know that you are helping ...
No gym	1/21/2007
Q: i was wondering if you could help. I am a 15 year old boy, of smallish to medium build. I live in ... A: Since you are able to buy weights,I suggest that you buy the following equipment.An adjustable bench ...
Losing Strength	1/17/2007
Q: It seems as if I have begun to lose strength. I generally do about 20 minutes of resistance ... A: It seems as if you are plateauing in your workout.Why dont you do two days upper body and two days ...
free weights vs machines	1/14/2007
Q: could you please tell me what the benefits are between machines and free weights. A: there are both good and bad reasons to use machines and free weights.machines are good for beginners ...
gym memberships	1/14/2007
Q: could you please tell me what to look for when joining a gym?thanks A: some important things to look for when joining a gym are;location,price,amenities,people.Location is ...
Abs	1/12/2007
Q: my question is why does the right side of my abs feel more worked out than the left side? I've been ... A: you are correct,if you are right handed,that side of your body is stronger and it is usually easier ...
shoulder rehab	1/11/2007
Q: I have a torn rotator cuff and would like suggestions to strengthen the shoulder without causing ... A: With a torn rotator cuff,you want to do some range of motion exercises.Usually it is difficult to ...
using supplements	1/8/2007
Q: But i would like 2 ask about the supplements such as creatine & glutamine & do they help in ... A: you can use glutamin and creatine together they will help in increasing your strength and ...
Bicep/tricep help	1/7/2007
Q: I'm going to go to the gym everyday, I would like a good routine for my upper body, specially the ... A: Some good bicep exercises are:curls,with the barbell,dumbbells and pulley system.Tricep exercises ...
Muscle gain & Fat reduction	1/3/2007
Q: I am 22 male 6'2" & weigh 178lbs.I have a question regarding fat reduction.I have been doin workout ... A: i am sorry that it has taken me a while to get back to you,but I was out of town for the holiday.It ...
Balenceing	12/31/2006
Q: I've heard that you must exercise companion muscles to achieve a better balance of power. For ... A: the companion muscles are:quadriceps & hamstrings,biceps & triceps and chest and back. Exercises ...
working out	12/22/2006
Q: When people say to workout 5 sets of 5 or 3 sets of 8 or whatever. Are those suppose to be all heavy ... A: once you have warmed up,you can do sets as heavy as possible.if you do 5 sets,then the first set ...
Police Training Push Ups	12/15/2006
Q: I applied for the Police force and it is moving faster then I expected . Now I only have 2 months to ... A: I think that you should do more weight training for back,biceps and triceps to help you to be able ...
help I've fallen and I cant get up	12/12/2006
Q: hey on the running days you said curls what did you mean? Also I dont have a leg press option on my ... A: Hey Michael, I meant crunches not curls on your running days, I apologize.As for your not having a ...
hi	12/12/2006
Q: I'm 22 year old black male as far as i know i'm in good heath. i weight 210 and my height is 5'7 ... A: It sounds like you are just doing upper body workouts and neglecting your lower body.Why don't you ...
training	12/6/2006
Q: i am an 18yr old male 182cm tall and 68kg heavy. The way my body is shaped i feel that i lack size ... A: if you want to look "wider" in the upper body and abdominal region,I suggest that you concentrate on ...
Mass Increase	11/25/2006
Q: I am stuck! I can't seem to push beyond my current muscle growth measurements. I am religious about ... A: Try this routine,instead of a full body workout 3 times a week-do a split routine 4 times a week-For ...
Hockey workout	11/24/2006
Q: I work out at home. I run on my treadmill 30 minutes every morning and on weekends do a basic weight ... A: Hopefully you have a basic weight set,such as a bench,dumbbells and barbells.If you do, do this ...
hello	11/22/2006
Q: i have a big stomach but i never had any kids do u think i can get a close to flat stomach or it ... A: you can get a smaller stomach by watching your diet-more protein and carbs such as-tuna fish,lean ...
hello	11/20/2006
Q: hi i was wonder whats a good at home strengh training exercise i can do? A: If you do not have any strength training equipment at home,you can do bodyweight ...
Certification	11/15/2006
Q: I'm exploring the possibility of becoming certified. In the research I've done, the top 3 certs ... A: You are correct,the top certifications are NASM,NSCA,and ACSM,some other popular are ACE and ...
Push-ups versus Weightlifting	11/14/2006
Q: About my previous question, I have a pull-up bar but I am restricted to install it(considering the ... A: Well,Jonathan,if you can not put the pull-up bar in the house,how about outside,at a park?There are ...
Push-ups versus Weightlifting	11/9/2006
Q: About a couple of weeks back, I met my cousin. He looked kind of buff as if he lifted weights. The ... A: Push ups will help to build the upperbody,but not as much as weight lifting will.Depending on how ...
Lean Muscle Gain	10/28/2006
Q: I am a 6'2' 185pound male, and I am trying to devise a mainly upper body and midsection workout ... A: For upperbody size and definition,you can do bench presses,bicep curls,shoulder ...
lifting splits	10/27/2006
Q: I am a 32 year old male physical education teacher. I have been lifting for about 15 years. I have ... A: I usually train each body part twice per week.Depending on your schedule,if you prefer to workout ...
Push ups	10/12/2006
Q: hey im a poolie in the USMC Delayed Entry Program and i need help with my push ups... when i doo my ... A: John, Hi, what you can do to help yourself to get more pushups is modified pushups. Use the smith ...
Female fitness	10/7/2006
Q: Bonnie, A few years back Sports Illustrated for Women had a great article about the training and ... A: Gayle,thank you for your question.Actually,girls/women can do any exercise.They do need to be ...
I want to look like a bodybuilder	9/6/2006
Q: With regards to split systems, since there are so many different splits out there, do you know which ... A: Dave,thank you for your question.You are right,there are a lot of different types of bodybuilding ...
Split Routines vs. Full Body	8/28/2006
Q: I would like to know your opinion of one of the most debated issues in weight training "which is ... A: Dave,thank you for your question.You are right,everybody has a different idea about the best way to ...
Thighs	8/24/2006
Q: Bonnie,(or whoever may be answering im not sure). My question involves how to get smaller ... A: Plie style squats should help tone up your inner thighs.Instead of your toes facing straight ...
Recovery	8/24/2006
Q: It is really helpful advice. There is one confusing thing in the industry though, that no one ... A: You are right in saying that it is confusing with one expert saying one thing and another expert ...
Excerise basics	8/24/2006
Q: I have a few basic question about being a beggining excersiser. Fist, I am 22, and I weigh 110 ... A: I think that you should do a split routine 4 days a week.Upper body and cardio two days a week and ...
punching and hitting power	8/19/2006
Q: it's Scott here again, I was wondering, could tell how and why the back muscles does give you a hard ... A: the back muscles help with your hitting power because that is where your strength comes from when ...
Gaining Muscle	8/18/2006
Q: I have a question pertaining to gaining muscle. I am a 31 year old male and only weigh about 160 ... A: Lets try this program.Split your body up and do two days upper body and two days lower body.Day ...
Enough muscle rest?	8/18/2006
Q: I currently do a repeating 3 day workout. bis and tris one day, chest and back another, and legs ... A: I suggest that you do this routine:Day one-bis,tris and shoulders-day two-chest and back,day ...
Heavy weights, Piltaes routine	8/16/2006
Q: I have just recently added Pilates to my home routine. For cario I run, row, and do spinning. I ... A: It sounds like you have a good routine. You should do cardio 4 days per week,pilates or yoga ...
Why am I so tired from working out?	8/15/2006
Q: I have been working out 6days/wk since January. I run 30minutes and alternate weight training ... A: It sounds that you have hit a plateau in your training,you are also overtraining.Do not work out ...
punching and hitting power	8/12/2006
Q: my name is Scott, pleased to meet you. I was wondering if you could answer me a question, "what ... A: pleased to make your acquaintance. You are correct,sir,on the assumption that exercises that you use ...
follow up	8/7/2006
Q: I asked about light vs heavy for explosivity. I would think that in the case of fight training, ... A: you are right,for fight training,maximum strength is more important.It is more vital than throwing ...
Fast twitch muscle	8/7/2006
Q: Bonnie Are there any exercise(s) that especially target fast twitch muscle growth and what are they ... A: Brendan,thank you for your question. Doing lighter weight with more reps help target the fast ...
Light/Heavy weight training	8/6/2006
Q: Is light weight or heavy weight training better for focusing on explosive power? From what I've ... A: Light weights for a lot of repetions are best for explosiveness and endurance.It really does not ...
resistance bands	8/3/2006
Q: i was wondering what you think of resistance bands and stability balls,they seem to be the new rage ... A: Actually I use these quite a bit in my own personal workout,and with my clients.If used ...
personal trainer	8/3/2006
Q: I am interested in hiring a personal trainer,can you tell me what i should look for in a good pt. ... A: probably the most important thing you should look for in a personal trainer is their ...
bodyweight exercises	8/3/2006
Q: i do not have enough money to join a gym,can you tell me some good exercises that i can do using ... A: If you can go to a park or if your backyard is big enough,I have some great bodyweight exercises for ...
free weight exercises	8/3/2006
Q: can you tell me what are the best upper body free weight exercises are?Thank you,billy A: Some of the best upper body free weight exercises are: bicep curl,tricep overhead extension,seated ...
diet tips	8/2/2006
Q: Can you give me your top 10 diet tips please,thank you, jodee A: My top diet tips are:1.Use a smaller plate,fill up a salad plate,not a dinner plate.2.Drink a glass ...
exercises	8/2/2006
Q: can you tell me what are the best leg exercises to do? A: The best leg exercises to do are the squat and lunge.These are the best if you do not have knee ...
fitness certification	7/25/2006
Q: I would like to become a personal trainer,could you please tell me how to become certified?thanks A: If you punch in fitness certifications into google,thousands and thousands of sites come up. Some ...
best exercises	7/25/2006
Q: I am very busy,I go to school full-time,work a full-time job,and a part -time job,so I am very ... A: wow you are very busy.The 3 best exercises I like to do when I am short on time are the ...
body fat	7/25/2006
Q: Could you please tell me what percentage of bodyfat I should be? A: Body fat for males is:under 30 years old:less than %14-underweight,%14-%19.9 is healthy,%20-%34.0 is ...
workout program	7/24/2006
Q: Could you help me to start a workout program?I am new to fitneess and do not know too much.I just ... A: When I start out with a new client that is new to fitness,I go slowly with them,I cover the basics. ...
gym membership	7/24/2006
Q: Could you please tell me about the best way to figure out what gym is right for me? Thank ... A: there are quite a few things to consider when you are planning to join a ...
Spinning Classes	7/20/2006
Q: could you please tell me what spinningis,i heard that it is riding a bike for one hour,is it a good ... A: Yes ,Spinning is a very good workout.It is riding a bike for 20-60 minutes.The teacher does ...
Interval training	7/20/2006
Q: could you please explain to me what interval training is? A: Interval training is cardio.It is done on any piece of cardiovascular equipment,usually the ...

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