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Weightlifting & Exercise/Questions Answered by Expert Karen Skidmore

Subject	Date Asked
Exercise ball	1/30/2012
Q: I was thinking of buying one of those posture balls for the hours I spend at the computer,to improve ... A: For posture control you can just sit at the end of your chair and sit up straight. So if it were me ...
Lower Stomach Fat?	12/15/2011
Q: I am 18 years old, 4'11, and 103 pounds. I weight train 3-4 times/week, and I do cardio about 5 ... A: Your training methods should consist of some high intensity intervals and strength training. I have ...
Gaining weight / muscle	12/1/2011
Q: just a quick question, i'm very tired of being called skinny all the time and the same old "put some ... A: I do not answer nutrition questions on this site. However with regards to your exercise, if you are ...
Health	10/26/2011
Q: I am 5'7" tall and weigh 64 kg. So i am not underweight. But my face looks small its not heavy like ... A: The same is true with exercise. I would however, make sure you have a diet high in protein, healthy ...
Calisthenics	10/22/2011
Q: Is it possible to gain mass muscle through high amounts of Calisthenics? I read that Mike Tyson in ... A: heavy weights are not your only option, but they truly are your best. When I have beginners start ...
lean gain	10/17/2011
Q: , How do I gain lean muscle mass without getting into bulking and stay ripped all year round? I dont ... A: Here are a few suggestions: 1. Keep you diet very clean; whole grains, veggies, fruits and lean ...
weights & home-exercise	9/20/2011
Q: I am doing weight training and try to combine it with home-exercise. The strength training is a ... A: Stay Motivated, Karen http://www.secretstolivingahealthylifestyle.com/blog/ ...
The In Between	8/30/2011
Q: I was wondering if you had some good tips for small exercises to do during the normal day-to-day. I ... A: Mobility and flexibility are always great things to work on during your off time. ...
dips v pushups	8/18/2011
Q: I am 45. Due to the economic situation and financial crisis I can't go to gyms to exercise. I would ... A: Hope it helps. Stay Motivated, Karen http://www.secretstolivingahealthylifestyle.com/blog/ ...
Weight lifting	8/16/2011
Q: I am 31 years old, weigh 185lbs and work out regularly to keep in shape for my physically demanding ... A: I am not going to to give you an answer as to what I think the injury may be, since I have not had a ...
cardiovascular endurance	6/28/2011
Q: Karen I want to improve my cardiovascular endurance. I would like to run but I am 52 and my knees ... A: I would use one of them until you are healed. You could also run in the deep end of a pool that ...
50 lbs of muslce	6/24/2011
Q: I weight 180 lbs and and want to gain 50 lbs of muscle. How hard would it be and how would I go ... A: I have given you a good article you can read that can help with the strength training. As far as ...
Toning	6/16/2011
Q: Currently I run, bike, elliptical machine and free weights. My problem is as my quads/hams get ... A: So where does that leave you? You can do some specific side leg raise and pull ins and some power ...
muscle traning	5/28/2011
Q: respected sir/maam, i am 28 yrs old male. my question is- i want to gain muscle mass soon so i want ... A: The number of days will be determined by the intensity by which you train. I no longer recommend ...
walking	5/1/2011
Q: I've recently started to walk for exercise. I used to walk about 4 miles a day but then last summer ... A: Joyce I would say it depends on how long the break is between your workouts and could you do more if ...
cardio and weightlifting	4/30/2011
Q: Is working out every day ok? I am 19 and am male. for the past month and a half I have been working ... A: With strength training you want to allow 24-48 hours after each workout for recovery. Cardio ...
mixing cardio with lifting	4/18/2011
Q: I want to gain muscle, but stay fit, so I do both cardio and weight lifting. I have read that ... A: Running technically burns calories. Both carbs, fats and proteins will be used as the energy ...
Starting an excersize routine?	4/10/2011
Q: I am over 40lbs overweight and I have been lethargic for years. I spend most of my time sitting in ... A: A lot will depend on your health, your current fitness and past injuries. I would begin with just ...
Do squats stunt growth at the age of 16?	4/6/2011
Q: my son is a wrestler and he works out in the weight room where his coach makes him do squats with ... A: However, squatting that much weight as 16 is bothersome depending on his form. If his form is not ...
all in one workout	4/5/2011
Q: i only have 40 min in the morning 5 days a wk to workout, i NEED to get both my cardio and my ... A: I have an article written on my blog about metabolic workouts and I think something like that may be ...
cardio	3/18/2011
Q: I have been back into workingout for the last 3 months. I have noticed that I am getting tendonitis ... A: Instead of finding a different activity that lessens the pain and better solution would be to find a ...
intensity vs calories	2/12/2011
Q: I do 60-90 minutes of cardio 5 times a week(treadmill 30min,elliptical 30min and bike30min). I ... A: First of all I would not worry so much about the calorie reading on the machine. In reality they ...
Hip fat	1/29/2011
Q: I am a 19 year old female. 5'10 134 pounds. I like my weight but I have recnetly started going to ... A: An then add some high intensity interval training or metabolic workouts. There is no magic exercise ...
pain after workout	1/24/2011
Q: I work out regularly but only use to do weights and now I started to do classes like ... A: DOMS can be painful but is not a reason to discontinue exercise. However true pain from an injury ...
Quads/hip flexors	1/16/2011
Q: I am a dancer (and do minor recreational gymnastics). I desperately need to strengthen my quadriceps ... A: And there are a variety of ways to do each and again can all be done body weight if needed. Be sure ...
I Want to be Athletic and Need Help	1/7/2011
Q: Hope you are doing well. I have a goal of becoming athletic, but I not exactly sure what that ... A: Before we embark on any fitness or weight loss endeavor I believe we all need to be able to define ...
Burning Fat	1/6/2011
Q: i have been going to the gym (24 hour fitness) for about a year an a half. My main question is what ... A: They are great for getting that last little bit of fat off. Straight running is not a great fat ...
feel the burn	1/4/2011
Q: I've heard this term a lot in exercise. I've never felt anything burning. What does it mean? I've ... A: You get it quite often when working with bands and cables as well as body weight exercises. It is a ...
How often should I switch my workouts?	12/5/2010
Q: How often should I switch my workout routine up? Like how many weeks or months should I stick with ... A: Reps, sets and the format you are using. During the 4-6 weeks you should change up exercise ...
Getting Myself In Shape	11/29/2010
Q: Karen, I am a 18 year old girl. I weigh 131 lbs, but would like to gain some more muscle. I am to ... A: I am going to give you two links to a couple articles you should read. The one will help you set up ...
recumbant bikes	11/24/2010
Q: Can you explain the advantages/disadvantages of recumbant bikes over regular stationary bikes? I ... A: As a population we typically sit to much as it is. A good mobility and flexibility program along ...
manual vs motorised treadmill	10/22/2010
Q: I enjoy running on a treadmill indoors so I can watch TV and do other exercises, but I am finding ... A: Unfortunately no, the impact is not coming from the treadmill it is coming from you. Your body is ...
How often should I train?	10/21/2010
Q: just a quick question for you, is it best to take a days break after doing weight/strength training? ... A: Generally speaking the answer to that question is yes we need a day off in between strength ...
How to keep the current shape of arms	10/12/2010
Q: I'm a rather fit person and i enjoy workout a lot. One thing i love a lot is how my arms have shaped ... A: Continue doing what you do currently. Rearrange your workouts a little every 4-6 weeks add/decrease ...
Exercise , 68yr old male, over weight	10/7/2010
Q: I'm 68 years old and walk an average of 2.5 Miles twice a week. I'm not sure what I can do in the ... A: Once you have had a full physical and your doctor gives the ok there is no reason you couldn't do ...
leg and chest	9/11/2010
Q: i am a skinny person. Can it be possible by regular excercising i would become a above average man ... A: for some people it is next to impossible for them to broaden their shoulders. Genetics plays a ...
Tendinitis	8/21/2010
Q: I am 20 years old and have been weight training for nearly 2 years. Since i am primarily a ... A: As far as tendinitis goes make sure you are getting adequate amounts of omega III fish oils into ...
A couple questions	8/18/2010
Q: I am 51 and have been running off and on for the last few years, but with the recent death of a ... A: Healthy runner, achy runner, injured runner and to the point of must take time off. And the cycle ...
TRICep	7/13/2010
Q: Gday there :) Just wondering with your history of weight lifting if you had any had anybody who had ... A: I would not want to guess about your problem without being able to see the problem for myself in ...
Etched in vs. bumped out?	7/5/2010
Q: Hey Karen. I was just wondering, why do some guys have six packs that seem to be "etched in" vs. ... A: however creating the perfect 6 pack comes down to diet and making sure the fat is gone. Lots of ...
Muscular strength	7/3/2010
Q: Suppose i stop all weight training activities for the time being, how long will it take for my ... A: In my experience when you begin to see and feel the effects of not training is more a less a ...
Answer any!thing you can thanks	6/26/2010
Q: Hey Answer anything you can thanks, My dad's South Asian (high risk i know), 50 years old, ... A: The doctor and therapist will need to tell him what kind of exercise he can do and how much. I will ...
weightlifting	6/24/2010
Q: i've been into a moderate weight training routine for around a year, developing a bit of strength ... A: this has always been a question I get often. In my experience it comes down to some parts genetics, ...
exercise	6/19/2010
Q: I'm 74 years old and like to walk for exercise. My doctor says I have arthritis in both knees. Do ... A: Most of the time arthritis does better with exercise. As you begin to walk let pain be your guide. ...
Knee strengthening	6/13/2010
Q: I hit the gym 3 times a week alternating upper and lower body compound exercises. I also play soccer ... A: If you have a fitness professional in your area that can help you do some muscle testing i believe ...
morning cardio - intensity	6/5/2010
Q: I have a questions concerning steady state cardio... First of all I am 28yrs old, 1.7m height, 66kg ... A: I like the routine you are talking about in the second paragraph. I personally would stick with ...
Exercise	5/29/2010
Q: How many hours a day should I workout to get a good built? A: It depends on many factors such as intensity, weight and speed. Work with the parameters and see ...
H.I.I.T.	5/20/2010
Q: I heard that a H.I.I.T workout, though its more intense, takes very little time and promotes weight ... A: These workouts can be done a couple of different ways. You can do a straight treadmill/bike workout ...
Roulded shoulders	5/12/2010
Q: I forgot to tell you that when i sleep on my stomach, my shoulders roll downward and forward towards ... A: not everyday. And yes I believe that along with better form is going to help your deadlift. As far ...
Roulded shoulders	5/9/2010
Q: I forgot to tell you that when i sleep on my stomach, my shoulders roll downward and forward towards ... A: The back stroke would be great for you if you could stand doing that one. I would not cut out ...
pot belly	5/6/2010
Q: or is liposuction its only cure. plz tell me any exercises or tips how to get flatten my belly . A: Here is a link with some information that will help get you started. ...
Roulded shoulders	5/5/2010
Q: I forgot to tell you that when i sleep on my stomach, my shoulders roll downward and forward towards ... A: Deep after watching your video I would have to say I think it is more a thing of form and strength ...
cardio	5/3/2010
Q: will these exercises be good for cardio Prisoner Squat reps 15 Sumo squat reps 15 T-Squat reps ... A: \: http://www.secretstolivingahealthylifestyle.com/blog/636/metabolic-training-what-is-that/ ...
Rounded Shoulders	4/29/2010
Q: I have been lifting for around 1 and half years now and over the last few months have developed ... A: I will not be able to give you the exact answer without being able to access the problem. Pec minor ...
benchpress performance	4/28/2010
Q: i recently heard that doing pushuups will make your benchpress growth explode, is there any truth in ... A: However, it has been my experience working with my clients that when we hit the pushups hard (all ...
Muscle builder	4/23/2010
Q: My name is Hubert, I am 29 years old, 5.5 height, 159 weight. My problem is that my left side arm ... A: Hubert thank you for the question, personally I never recommend taking anything such as steriods or ...
the chest and leg midsection sag lost 150pounds	4/17/2010
Q: 3years ago i was 400pounds i lost 150pounds im 5-11 tall and weigh 240pounds now im really lazy i ... A: you must not be as lazy as you think, for having lost that much weight. I really can not give you ...
lower body	4/12/2010
Q: can you recommend any exercises that can be done without weights and work the entire lower body, ... A: http://www.secretstolivingahealthylifestyle.com/blog/636/metabolic-training-what-is-that/ ...
Workout Plan?	4/8/2010
Q: I am M 25, 5.11", 68Kg. Lean. 1) I am currently doing Body Weight(BW) Workouts only Consisting of ... A: If you could follow up with a couple thoughts I think I could give you a better answer. In regards ...
Exercise belt	4/6/2010
Q: I dont have much fat on my belly but it sticks way out. I even have a faint sixpack from lots of ... A: that will just take the place of the muscles that should be working. As far as giving you a ...
Shoulder clicking	4/3/2010
Q: Recently my shoulders have started clicking whenever I do push ups. I do not lift any weights. I ... A: Lay off the push ups and add in some rows or reverse flys and see if the problem does not clear up. ...
Fat-loss	4/1/2010
Q: Is it true that the only thing that matters in fat-loss is more calories expended than taken in? Or ... A: You can not lose fat just by monitoring your calorie in vs. out. Eating healthy and eating the ...
abdominal fat	3/22/2010
Q: Karen, I'm a freshman in college and I have over 5 weeks left of school. I've been consistently ... A: Peanut butter and bread are not really considered clean eating in terms of fat loss. Fruits, ...
visible abdominal muscles	3/13/2010
Q: I am 20 yrs old going on to 21, like most men i wish to have a body i can be proud of. i joined a ... A: Not only do you have to have the correct diet, correct amount of body fat and the the correct ...
back question	3/11/2010
Q: I am a average woman 5'3 120 pounds and just looking to tone up and lose a little weight. I have one ... A: My clients pay me to help them get a flat back as winged shoulder blades is actually a problem a ...
Getting started	3/10/2010
Q: I recently got a gym membership but I am honestly not sure where to start. I'm a 21 year old ... A: Here is a routine you could use at the gym: ...
how to lose leg muscle?	3/5/2010
Q: sorry to bother you. i have a question about having too much leg muscle. my legs have gotten to be ... A: The first thing I would do is get your body fat measured and see where you are in that respect. The ...
Muscle gain	2/23/2010
Q: I am 46 yrs. old, and weigh approx. 126 pounds. I recently started using an exercise program to ... A: you can do a couple of things. The two very best ways are as follows: If you had your body fat ...
nutrition n gymin	2/12/2010
Q: around what time before and after should i not eat if i am working out daily at 5 to 6 pm? also what ... A: That answer should be based on how you feel. A lot of people want only a light snack in their ...
Twice daily workouts	2/11/2010
Q: Would it be better to work out for an hour once a day or 30 minutes twice a day? I really want to ... A: One minute on one off. The times can vary to suit your conditioning level. During the time on go ...
Twice daily workouts	2/11/2010
Q: Would it be better to work out for an hour once a day or 30 minutes twice a day? I really want to ... A: and what you are doing for your workouts. I could take to people 1 who works out on the treadmill ...
tight hamstrings	2/9/2010
Q: I'm trying to get a firm butt and doing exercises for that,the only problem is I have real tight ... A: they are really hard to stretch and have permanent changes occur. The best thing you can do for ...
Treadmill	2/3/2010
Q: Karen You have probably answered this before but I cant really find a definitive answer. My friend ... A: Her hour on the treadmill will not do a whole lot of good in her weight loss efforts. You may be ...
Weight vs Muscle	1/28/2010
Q: Hey!I'm 24 y.o., between 5ft 7inches and 5ft 8 inches and weigh about 140lbs. I am comfortable with ... A: if you are not doing anything in particularly different with your diet, your weight should just ...
Weight lifting	1/20/2010
Q: Karen, I am 39 years old. I am over weight but tall. My height hides and weight but I am obese at my ... A: //www.secretstolivingahealthylifestyle.com/blog/636/metabolic-training-what-is-that/ Next you need ...
Need to work out	1/19/2010
Q: I work at a desk job and i was wondering if you knew any exercise that i could do at my desk to burn ... A: http://www.lifetime-fitness-routines.com/officeworkout.html The exercise will help you burn ...
weight training	1/18/2010
Q: i am a 22 yr old female who lifts weights 3 x a week. i was wondering should i do higher (8-10 ... A: Julie hello thank you for your question. You will want to do all the above. You should have 4-6 ...
swimming and gym	1/16/2010
Q: I am considering joining an establishment which has both a swimming pool and a gym. I was hoping ... A: As far as building strength it will help build your overall muscular endurance in the upper body but ...
indoor training for soccer	12/24/2009
Q: Karen Even though I am an older gal, I think I am in good enough shape to try playing soccer next ... A: High intensity intervals on your treadmill will help with both your endurance and your legs. You ...
Fat loss exercise	12/14/2009
Q: I'm 18. My weight is 61 kg, body fat % is approx. 18%. My waist is 32 inches now. I also have much ... A: the biggest thing you must focus on to lose body fat is your diet along with the correct form of ...
Abs	11/29/2009
Q: My cousin set a goal around 2 weeks ago of getting six pack abs by the end of December '09. Since ... A: What does his body fat look like etc. Diet probably plays the biggest role in developing the 6 ...
weights	11/23/2009
Q: More reps vs more weight I am a 61 year old male, in reasonably good health. After a few months of ... A: less reps and more sets. Example 6-8 rep range 3-4 sets and a heavy enough weight that makes it ...
manual treadmill	11/17/2009
Q: sir i want to ask about manual treadmills actually i dont find much time to excersize as i do job ... A: I am not real familiar with manual treadmills. However, if you are looking for a cheap workout and ...
abdominal training	11/16/2009
Q: I HAD SURGERY ON MY STOMACH (EPIGASTRIC HERNIA) IN DECEMEMBER OF LAST YEAR. SINCE THAN I HAVE HAD ... A: I have all of my clients do planks of all varieties, holding for a minute and bridges of all ...
training frequency	11/5/2009
Q: I am currently using 5kg dumbbells for my upper body workout; I do 2-3 exercises per muscle group ... A: Ultimately it comes down to what you prefer, and the amount of time you have to spend on your ...
help	10/21/2009
Q: im a female 22 years old in i was wondering wat can i do to lose my stomach i hired a personal ... A: Secondly what did you tell you in regards to your diet? Diet is key when it comes to losing stomach ...
How often?	10/19/2009
Q: Karen I am having a disagreement with a friend.WE are both early fifties. She works out quite ... A: you are both correct you have to do the workout the is right for you. Her way is great for burning ...
weight loss and weight lifting	10/15/2009
Q: I need to lose fat, and to do this i'm willing to run 30 min. every day, and i'm currently also ... A: I know it seems crazy but it is true. The closer you can get to your recommended calorie intake the ...
weight	10/14/2009
Q: DOES A TREADMILL HELP you lose your thighs I WALK ON THE TREADMILL AT LEAST 3 TIMES A WEEK AND I PUT ... A: great job it seems like you are very dedicated. Remember there really isn't anyway to target a ...
which machine	10/13/2009
Q: Karen A new civic fitness facility with a pool has opened in my neighourhood so on my days off I ... A: congratulations on your effort to become more healthy. Swimming is a great exercise since it ...
build the legs	10/11/2009
Q: I am 40 years old. I do not have weights at home and I don't intend to go to gym. I would like to ... A: All types of lunges, squats and jump training. For the jump training you will want to jump up on ...
weight loss and running	10/9/2009
Q: I am wondering what you would suggest in terms of an exercise schedule. Would it be dangerous for me ... A: I always recommend that someone can walk 4 miles without rest before they really attempt a running ...
Eccentric loading	10/4/2009
Q: i understand that the muscle will be stronger around the joint and there fore give the joint more ... A: I can give you a better answer in regards to the tendons as opposed to the ligaments as the tendons ...
Exercise	9/30/2009
Q: my name is Ryan. I been working out for almost a year and i workout every other day. When i hit the ... A: If you have specific goals for certain muscles groups you are going to have to break it down a ...
exercises for my weight?	9/27/2009
Q: ok im only 15 and 5'2" and 100 pounds...but i wanted to know some exercises i could do to get a ... A: However I can give you two websites that have a lot of information I think you will find helpful. ...
Weight Gain & Muscle Mass	9/26/2009
Q: Karen, I am a 19 yr. old college freshman (male), and I want to start attending the university's ... A: just a guess since I do not know your exact circumstances. Once you pick up the extra calories, you ...
Help ? ! Lol	9/17/2009
Q: i'm just Starting off Lifting weights, and to be perfectly honest with you, i have'nt got a lot of ... A: Also that is what I do for a living a people pay me for that information. I can give you a couple ...
reduce body fats	9/15/2009
Q: Karen, I am 24years 184cm and 82kg bf%24.5 I was 90 kg and I was on diet for 5weeks I lift 6 ... A: congratulations on what you have accomplished thus far. Dates are good healthy food, but with all ...
Break From Training	9/9/2009
Q: I'm 18 years old and have been weight training for about a year and a half. For about a month or ... A: they were correct. I would take a complete week off, as you have a list of symptoms not just 1 or ...
firm up	8/25/2009
Q: I have been working out for 11weeks now.have lost 18# from 128#. to 110#. 2" everywhere.im 5'2" 54 ... A: congratulations on your results thus far. Results vary and are dependent on so many factors that it ...
treadmill	8/9/2009
Q: I was a walker for weight maintenance, and now I've joined a gym & I go mostly for the treadmill. ... A: Now with that being said your heart rate can also fluctuate for other reasons, such as stress and ...
arms/ thighs	8/7/2009
Q: i'm almost 20 and i did gymnastics for about 15 years. my biceps have always been pretty big ... A: You really can not shrink your arms or any body part for that matter down. Removing body fat is the ...
building my chest muscles	8/5/2009
Q: please what is the the quick and best way to build only my chest muscles because each time i finish ... A: http://www.exrx.net/Lists/ExList/ChestWt.html When doing barbell presses the closer your hands are ...
building my chest muscles	7/28/2009
Q: please what is the the quick and best way to build only my chest muscles because each time i finish ... A: first there isn't a quick way to build any muscle in the body. Muscle building is something that ...
weightlifting/nutriton	7/24/2009
Q: Im woman/54 gym 6 days a week 1 1/2 hrs. including 18min bike. 1.protein/brached chain aminos/and ... A: your questions is a bit confusing but I will give it a try. I like the protein shake after the ...
Training (BB) during weight loss	7/21/2009
Q: I have lost 100 pounds and started weight training. Should I do an aerobic training first, and then ... A: the more muscle you have on your body the easier it is to burn the existing fat on your body. To ...
help	7/17/2009
Q: but wanted to to while bulking up should i do cardio or no and what kinds of food should i eat ... A: there is a lot to your question. I will try to give as much help as I can. Bulking up and looking ...
Push-ups	7/10/2009
Q: I have a very serious question that may sound silly. Is it more difficult for a woman with large ... A: I know when I have worked with clients training for their PT exams, they have told me their push ups ...
Bruises from lifting	7/7/2009
Q: I noticed your question about bruising and I wonder if you had ever gotten an answer. Everyone ... A: I still do not have an answer to that question. I have seen people develop bruises when they lift a ...
Abs training	7/1/2009
Q: How often should someone train abs? Daily? Is it ok to train them even if I still feel my abs sore? ... A: your abs are a set of muscles just like any other in the body and they still need rest and recovery ...
General Exercise Questions	6/29/2009
Q: I have recently started tryiing to become more active in order to promote weight loss and ... A: Generally for a beginner I recommend 2 weight training workouts a week for about 2-3 weeks and then ...
weight lifting	6/20/2009
Q: im 20 yrs old but i look 17 im small not skinny but small..and i work out almost all the time like 3 ... A: Start with your diet first. You should be taken in about 3500 calories a day. Make sure you have a ...
expanding waist line	6/16/2009
Q: I work out regularly (usually 5-6 times per week). I do at least an hour and a half of cardio, 30 ... A: but I can give you some things that may help. Typically a bulging stomach has more to do with fat ...
getting better sleep	6/12/2009
Q: I have a question about my sleep schedule and how it can improve/damage my workouts and fitness ... A: That is absolutely true. Think of it this way, during the workout you are tearing the body down, so ...
stomach problem	6/11/2009
Q: i heard aerobics help, lose weight but due to situps and crunches my stomach is getting bigger day ... A: so I am not sure what is going on there. I put up a blog post today you may want to check out that ...
thigh soreness	5/19/2009
Q: I'm 31 years old, 5'10 with no ailments. I neither smoke or drink. I started this job as a grocery ... A: I would probably guess it is work related. You worked your legs harder and in a different way then ...
my plan	5/15/2009
Q: hi i was wondering why i wasnt able to lose weight i joined weight watchers and workout 5 times a ... A: I am not a big fan of Weight Watchers, they use a point system. Points do not necessarily equate to ...
stamina in muscles	5/13/2009
Q: I am a 41 year old and I work out between 4 and 5 days a week, mwf I run between 3 and 6 miles and ... A: I would look at two things. It seems as if there is some overtraining going on and maybe not enough ...
Weights	4/28/2009
Q: Hope you don't mind me asking you this question as its on behalf of my girlfriend who is 28, 5ft ... A: You still will want to rotate your training schedule around a bit so you do not plateau. Arm curls, ...
weight loss and thighs	4/25/2009
Q: What is the best exercise to lose weight around the thigh area inner thighs and outter. to shed ... A: You can exercise till you are blue in the face, but without proper nutrition you will never be ...
H.I.I.T. ?	4/20/2009
Q: Karen I have been trying to lose body fat and keep my heart and lungs in good condition. I have been ... A: First thing I would is define your goals and decide your biggest factors for weight loss and then go ...
Weight gain	4/15/2009
Q: Hey. I'm 20 years old.I weigh 58 Kgs and I'm 5'11 tall.I eat all three meals in good proportion but ... A: What I can tell you is you need to take in somewhere around 2800-3000 calories. And you want them ...
exercise order	4/9/2009
Q: I'd like to know what's the right order of exercising (stretch, strength, aerobic exercises)? which ... A: I am sorry for the delay Lisa your question got lost in my inbox. Let's start with the warm up: ...
exercise order	4/3/2009
Q: I'd like to know what's the right order of exercising (stretch, strength, aerobic exercises)? which ... A: Your question really has no truly right or wrong answer. The basics: a warm up is an activity done ...
After losing weight:	3/29/2009
Q: I hope this is your type of question- first time using the site so a little unsure, but hoping I'm ... A: when you lose weight you can diet in such a way that allows you to lose predominately fat or ...
cellulite!	3/24/2009
Q: I'm a 45 year old woman who is 5'2" and weighs approx.143lb. I do aerobics twice a week and try to ... A: However it is my experience that with proper nutrition and exercise most people can get rid of the ...
Help Mass	3/20/2009
Q: Hey I'm 18 years old, male, 120 pounds, 5'6", ectomorph with a high metabolism. MY GOAL; To gain 20 ... A: You will want to make sure you are doing multiple sets low reps heavy weight. I personally like the ...
Regarding Weight Loss	3/19/2009
Q: I am 24years,5"8 and weigh 64-65 kilos.I used to be 80 kilos 7 months back and through ... A: Your body also gets to a point where it does not want you to lose weight, (sometimes called your set ...
Need to tone my thighs and butt	3/15/2009
Q: I have been working out for 9 months and have trimmed and toned everything but still want to have ... A: Britt first thing you need to do is get your body fat tested if possible and figure out were you are ...
RE-VISTED QUESTION ON PUMPING IRON	3/7/2009
Q: I was wondering would you please explain to me: why does it take a couple of days to be sore after ... A: Researchers are not a 100% sure why and how the problem occurs and they are even more confused in ...
Toning chest	3/6/2009
Q: "Hello, i have been toning up my biceps now for the couple weeks. Now i want to tone up my chest. I ... A: dumbbells, barbell and use a different bench position incline, decline and flat. Also be sure to ...
Fat deposit near the underarm question.	2/21/2009
Q: first off I'd like to say I greatly appreciate this site and everyone who is a part of it, thank ... A: The first thing I would do is get your body fat tested, find out were you are. Remember body fat is ...
Regular body structure	2/20/2009
Q: I weigh 55kg but have to be 60kg for my height. My problem is that my back and laps alone looks ... A: But to answer you question for the legs you want to do lots of squats and lunges. There are many ...
Treatment Options	2/19/2009
Q: Will appreciate any help you can give; To give some background, I’m 61 years old and have been ... A: As a general rule of thumb I do not ever give out treatment advice unless i can meet with the client ...
cardio during weight training	2/16/2009
Q: I use a stationary bike and stair climber in my routine for cardio. I use the equipment at a high ... A: Essentially that whole workout is cardio based because you are keeping your heart rate up the entire ...
Bulky Calves	2/12/2009
Q: I'm Carley Metzger, I'm 18 years old, i weigh about 113, I'm about 5'3. My problem is that I am ... A: first get your body fat measured. See where your numbers are and make sure there isn't some weight ...
ringette	2/11/2009
Q: I have a 10-year-old daughter who is involved in rep-level ringette. She is one of the youngest in ... A: I did however look it up. Karate would be a great starting point. She is also beginning to hit the ...
How to slim and tone legs?	2/9/2009
Q: Over the past year I have lost approx 70 lbs through better eating and walking 5 days a week. ... A: You want a combination of a lot of things for fat loss. High intensity cardio intervals, lunges, ...
What to do regarding lower body!	2/8/2009
Q: Ok a bit about myself first before i get to the point, I am 5'2"female,who weighs 140lbs, who has ... A: fat loss comes off the slowest and the hardest in your trouble spots. You need to crank up the ...
Heart rate	2/7/2009
Q: I work out on an elliptical exercise machine to get my heart rate up to a target zone of (220-age) * ... A: it changes the dynamics of your body and a lot of times it has the potential to cause various ...
pectoral	2/5/2009
Q: How long should it take a pectoral muscle to heal. Have pain in left pec. First thought heart. Heart ... A: anywhere from 6 weeks to 6 months. It really depends on what you did and how you are taking care of ...
Weight training, marathon training, gaining weight	2/4/2009
Q: I am a 27 year old in good physical shape. I am 5'3 and my weight in the last year has gone from ... A: busy busy week. I got a question very similar to this last week. Two things are happening here: ...
Muscles give up??	2/3/2009
Q: I have been doing crunches almost every night for about a month. I can do about 25 or so until I ... A: Not something you want to have happen as you will begin to train faulty movement patterns. Try to ...
exercising but still gaining weight	1/22/2009
Q: I had a baby 6 months ago and got back to my pre-pregnancy weight relatively quickly, I always have, ... A: First we will talk about diet, when you exercise hard it really makes you want to eat more and ...
need help with my weight	1/14/2009
Q: you seem like you know alot so ill ask you, im 17 im a size 16-18 in clothes im quite short and i ... A: Start little by little improving that. Next walk as often as you can. Lastly start to add some ...
proper clothes	1/13/2009
Q: My college athlete brother is taking on the task of teaching proper weight lifting techniques to my ... A: To my knowledge an athletic supporter keeps things in place, it is not used to prevent injuries but ...
Exercising and weight gain	1/11/2009
Q: Is it possible that exercising can cause moderate weight gain? I am a 26 year old female, 5'0, 110 ... A: The more you exercise the more fuel your body will need. If you are eating the correct things and ...
Dips question	1/6/2009
Q: I have been lifting weights for almost 3 years. Recently I added the dips exercise to my workout. ... A: One of the things I see happen often with dips, is the release of the shoulders. You should hold ...
i have some confusion regarding my schedule.	1/5/2009
Q: i am abhishek, 22, i have some confusion regarding my exercise schedule. Until 2 weeks ago i used to ... A: Quite frankly the more you read the more confused you will become. Every single book you read will ...
Dips question	1/4/2009
Q: I have been lifting weights for almost 3 years. Recently I added the dips exercise to my workout. ... A: I would first ask what your goals are? Are you trying to work triceps or chest? I ask because if ...
weight gain	12/15/2008
Q: Hey, im 18, 5' 6.5" and 109 pounds. I've recently started on my quest to gain weight, my goal is ... A: That is a lot of weight gain for a short period of time especially without doing any leg work. The ...
exercise for general fitness	12/12/2008
Q: I am a female of 18 years old. I would like to know how much exercise I should do a day to be well ... A: What you do is really dependent on your goals. For general health you should do aerobic activities ...
biceps	12/8/2008
Q: "hi im karthik,im 19 y.o,im 5'10" n 58 kgs,n i wanna develop my biceps, i havnt excercised before n ... A: I would just begin with some basic bicep curls and triceps extensions. Light weight high reps. ...
Army fitness	12/4/2008
Q: Im in the Army so my training is very intense. If over periods of leave I do little to no exercise ... A: so for your strength and endurance activities like push ups and sit ups you could go a couple - ...
Should i do this? and what kind of workout is this?	12/3/2008
Q: My friend and I have been doing this one kind of workout routine that involves like a full body ... A: That part is safe. What is not the smartest part is to not take days off between your workouts, ...
upper back	11/19/2008
Q: Karen With my new part time job as a school bus driver I find my upper back getting sore. I try to ... A: and strengthen the muscles of the upper back. Use reverse flys, rows all variations and external ...
work out	11/17/2008
Q: i have dvd's like tabeoo, biggest loser, jillian micheals, dancing with the star, and buns and ... A: light weights and lots of intervals you will keep your metabolism revved up all day and burn fat ...
work out	11/16/2008
Q: i have dvd's like tabeoo, biggest loser, jillian micheals, dancing with the star, and buns and ... A: You will not regret it. There is always more you can do. Let me list a few of my favorites. (The ...
what can i do	11/12/2008
Q: sir, i am 21 years old . i weigh 67kg and i am six feet tall.. how much i should i wiegh for my ... A: As a matter of fact even for the clients I work with I find it hard to give them and exact weight. ...
Thanks	11/5/2008
Q: Greetings First off I wanted to thank you for looking at this question, I already know the general ... A: I would say it is a pretty common question. Everything you have said is absolutely correct. So how ...
weighted hula hoop	10/30/2008
Q: at my gym, they have been recommending that we use a weighted hula hoop as an aerobic exercise. ... A: Adding weight to the hoop makes you have to work harder. If you can do it and your form is not bad ...
Chest Exercise	10/29/2008
Q: To concentrate on the Chest part can i do the Chest Exercise Regularly or do it have side effects ... A: You are actually building your muscle during the recovery time, so yes in way their are side ...
Home Gym	10/25/2008
Q: I am looking to purchase a Bowflex home gym. The problem I'm having is that I can't decide which one ... A: All of the systems have the same rod mechanism. The higher price systems basically give you more ...
chest	10/19/2008
Q: I want to get my chest more in form by working out without weights. Can you tell me what I can do. ... A: There are hundreds of variations, do them all. (not at once). Also the plank is a very good ...
Weights or more cardio	9/22/2008
Q: Karen My girlfriend says she read that lifting weights will increase my metabolism. I am trying to ... A: then that is what you should do. If you want to do it for weight loss do some High Intensity ...
Reps vs weight	9/15/2008
Q: Greetings! I've been a runner for 15 years+ and off/on with weight training. This past month have ... A: Heavy weights and less reps will help to build up more strength and power while lighter weights with ...
Gaining Weight	9/9/2008
Q: My names Josh, Im 17, 6"2' with a slim build, i have always been active n try to take part in sports ... A: Next lots of lunges, squats and calf raises. Heavy weight low reps 3-4 sets 1- 2 minutes of rest ...
Will my workout plan help me lose weight and stay cut	9/8/2008
Q: This is my workout for the week. On Monday, Wednesday, and Friday, I run for 35 minutes but I do a ... A: You are only lifting for the muscles on the front of your body. This will over time set up a muscle ...
balance training	8/25/2008
Q: I have been researching the sense of balance for an article I am writing. I'm hoping that you can ... A: I really would like more information on how you will use these answers. Can we discuss this more ...
Prednisone, large breasts, losing weight	8/17/2008
Q: I am in a fitness training program. My one problem is I'm very large breasted, from Predinsone for ... A: Exercise is a great supplement but if your are not doing the correct things with your diet it will ...
Bruising from lifting weights	7/31/2008
Q: I lift weights in a muscle conditioning class about 2-3/week. I only lift 5-8 lbs for each exercise. ... A: The only thing I can think of is maybe you are accidentally bumping your arms when you lift the ...
weight loss/treadmill	7/22/2008
Q: I am a 28 year old female. I am 5'5 and I weigh 135lbs. I am trying to loose 10 lbs. and tone up. ... A: however I am not sure that a treadmill workout is the correct thing to do to tone your legs and hip ...
Training	7/18/2008
Q: Hey Karen, I've been working out for about a year now, and I'm happy with the results. I've built up ... A: Mike hi thank you for the question. I would leave your training the way you have it if it is ...
situps after a hysterectomy	7/17/2008
Q: i had a hysterectomy about 6 weeks a go i would like to start doing sit ups thanks julie A: If your doctor has cleared you, you are OK, it is up to him/her to make the final call. Please do a ...
Eating before or after	7/6/2008
Q: Just a quick one is it best to eat before or after and weight session? I tend to eat about 30mins ... A: If you feel like you do not have enough energy to make it through the entire workout you could have ...
weight lifting	6/25/2008
Q: I am 29 years old, 110 pounds and 5'7" I have always been tall and thin and never really fluctuated ... A: Keep in mind neither of these will change the size of the breast, you were correct in saying that it ...
Exercise and Health	6/16/2008
Q: I started to work out at a gym four months ago and have started to notice good changes regarding my ... A: you are very focused and are working really hard. To answer your question, so long as you are ...
Best time to do aerobic exercise with Weightlifting	6/15/2008
Q: I am a 23 year old male and I have pretty seriously been lifting weights for about 6 months. I am ... A: You are correct there is a lot of conflicting information out there. If weightlifting is your main ...
sit ups	6/13/2008
Q: the problem is my stomach. Everytime i lay on the floor or my gym ball to do sit ups my stomach ... A: I hope these little changes can help. Good luck with everything. Stay Motivated, Karen
sit ups	6/11/2008
Q: the problem is my stomach. Everytime i lay on the floor or my gym ball to do sit ups my stomach ... A: You say your stomach raises when you lay down. If that is the only time you have a problem what I ...
rehab	6/5/2008
Q: I had a torn acl. I had surgery about 2 years ago. But for the last year and half I haven't really ... A: I Chris you need to work both stability and strength. I would do as many single leg things as ...
1/2 marathon condition	6/4/2008
Q: I have run several half marathons and plan to run more. I just ran the Buffalo May 30th and my next ... A: I really think it depends on the person. Make sure you have recovered from May 30th. You want to ...
loosing a chubby face..	5/28/2008
Q: Ms. Skidmore, Hi. im 21 years old and have been exercising vigorously for about 4 years. while my ... A: Remember body fat is different then BMI. I would try to get it done by someone who knows what they ...
Physical Improvement	5/19/2008
Q: I am 31, still feel like I'm in my mid-20s, though in the last few years my general fitness and ... A: sometimes that's half the battle. At some point in time into our 30's things about our body begin ...
Physical fitness	4/25/2008
Q: my name is Jessica. I found you on allexperts.com. My P.E homework is to interview someone, and I ... A: I will be happy to answer your questions. 1. By leading an active lifestyle play with my kids, ...
Exercise	4/24/2008
Q: I work out six days a week, I do 30mins. of cardio twice a day and do toning exercises and free ... A: You could work out 3 hours a day 7 days a week and if you did not have a supportive nutritional diet ...
jump rope and jogging	4/18/2008
Q: I am a male age 45. On weekends Sat and Sun I go jogging for around 45 mins each. On weekdays, due ... A: Obviously the more strenuous the exercise the more pressure and strain put on our joints. However ...
body parts	4/15/2008
Q: I am getting very confused with how you should break down the body in parts and when i look at how ... A: you confused me. Let me try to clear things up a bit for you. Most of the time when people do a ...
Fitness	4/14/2008
Q: I have been working out over a year. I gain some muscles, but I still have a belly fat. I don't know ... A: You need to make sure you are eating well. Diet is a very large part of the picture when it comes ...
where to begin	4/13/2008
Q: well i want to start losing some weight so i've decided to buy power 90x. I've been thinking ... A: Losing weight will be part of the process if you do it correctly. This system (power 90x) is ...
Supplement for Jogging	4/10/2008
Q: I'm in love with jogging and have been jogging on a daily basis. I want to make sure I don't injure ... A: Make sure you take one day a week off for recovery. You need to have adequate carbs and protein in ...
weights and jogging	3/27/2008
Q: I am a 42 yr old female. I lift weights on Wed. and Fri. I lift to tone. I do 4 sets of 12-15 ... A: It isn't so much about how much time you put into it. It is about working smarter. So long as you ...
Increase in body mass	3/26/2008
Q: Let me introduce to you. My name is Rogério. I'm 19 years old and I weigh 114 pounds (52kg) and I'm ... A: You are also only focusing on one very specific part of the body with that workout (chest and front ...
workout	3/24/2008
Q: Heres a better way to look at it. Sorry it didn't make sense before. Monday- lift weights/strength ... A: Remember the workout breaks the muscle down and the recovery/rest phase is when the muscle is ...
Weightlifting	3/19/2008
Q: my name is angelo and im 19 years old. I workout every other days. After my workout, my shoulder and ... A: there are two possible reasons why you hurt after your workout. Reason #1 you physically have a ...
work out with copd	3/13/2008
Q: i have copd and need a good work out to help with breathing, and card, am 2/9 and 245lb, can do ... A: There are 3 parts to weight loss. Weight training, high intensity aerobic training (or HIT) and ...
work out with copd	3/12/2008
Q: i have copd and need a good work out to help with breathing, and card, am 2/9 and 245lb, can do ... A: I had leukemia and 1 of the chemo's burned my lungs. I suffer from similar symptoms all the time. ...
general conditioning	2/24/2008
Q: I am a 51 year old man who was about 15 pounds overweight and in terrible physical shape. I began a ... A: The more muscle you build the higher your metabolism will burn and will help with weight loss. ...
Exercise	2/23/2008
Q: How much exercise is too much i do 1 hour of high impact aerobics 6 mornings a week from 6.30am to ... A: I need a little bit more information, I am not sure what kind of results you are looking for and ...
desperate	2/18/2008
Q: well i weigh 254 pounds and i am about 6ft 3. i have developed "manboobs" and i am trying to get rid ... A: Warren great question you need to get on a strength training program. The more muscle you build the ...
exercise	2/13/2008
Q: please my friend help me....I am a venezuelan 1.93 m, and 118 kg. I have no time to do aerobics ... A: However a better choice would be to do less sit ups and pushups and add some body weight squats or ...
HiiT/Cardio, will i lose my boobs?	2/12/2008
Q: My main question is that I'm 110 lbs, 32C, and i'm 5'3.5 I know that's a good weight but I want to ... A: For the most part fat loss is controlled by your diet. The better you eat the less fat you will ...
Tone up	2/9/2008
Q: I've been watching this advert on the TV, its advertising 6 second abs, what do you think of this? I ... A: except for maybe one. The Firm(Firm Parts)5 day Abs. I am not sure if they even make it anymore it ...
Quitting Smoking	2/3/2008
Q: I am quitting smoking, and I've decided to start exercising and begin going to the gym again. My ... A: Congratulations on quitting smoking. Not an easy endeavor. I would start with resistance training. ...
weight lifting after an hysterectomy	1/31/2008
Q: I had a hysterectomy about 8 weeks ago. When I saw the doctor he said that I should only ever lift ... A: however I have worked with a number of women who have had hysterectomies and they did not have any ...
Proper exercise	1/26/2008
Q: I am a 58 year old female that need to lose about 30 lbs. I have very little cartliage in my right ... A: You exercise and build muscle at the same time. You can do any of the upper body exercises without ...
RE:Stamina	1/24/2008
Q: sorry to bother you, im just looking for some quick advice! I vhad practiced Karate for around 10 ... A: Also some body-weight exercises for the legs, lunges and body weight squats will help. Remember the ...
one more question	1/23/2008
Q: how about planks i do those after i finish lifting weights are those a good form of exercise to do ... A: Something you can never have to much of. Make sure with your weightlifting that you do not do to ...
working out outside gym	1/23/2008
Q: i have been workout to build muscle for about 4 years now. i am currently studying in australia and ... A: I would do a search for body weight exercises on the Internet. You will have access to pictures and ...
over working	1/21/2008
Q: i can now lift 80kgs two times and happy with the amount of muscle i have gained. now all i wanna do ... A: 1-2 sets of 15 -20 reps will definitely help tone you up. Pick some of the better body weight ...
weightlifting	1/18/2008
Q: i had a baby about 11 mths ago and i have been weightlifting for about 9 or 10 mths and i do it ... A: Let's start with 3 times a day. Unless you are a pro athlete or in competition you do not have to ...
Itchy legs	1/17/2008
Q: I am a female who works out about 4-5 times a week. I do a mix of cardio and weights. I have a ... A: (This is usually a problem of the unfit). This is the explanation a doctor would give you - the ...
Resistance Tube Exercises	1/14/2008
Q: I was wondering if you would be able to help me with this. I can pretty much figure out the upper ... A: For your lower-body workout I would use a combination of the band and body weight exercises. For ...
Wrist Muscle	1/4/2008
Q: I am interested in learning how to gain wrist muscle, strictly speaking. That exercise methods are ... A: The two best exercises are wrist extensions and wrist curls. They will help strengthen all the ...
food	1/2/2008
Q: i actually have a lot of questions for you but i'll start with one. People told me when i go to the ... A: Eating balanced needs to be something that happens all of the time not just when you go to the gym. ...
running to reduce fat and age effects on strength	1/1/2008
Q: I have a question about running I am 45 and run for 30 minutes a day 5X a week should i go harder on ... A: It is always good to change speeds when it comes to running your body becomes accustomed to running ...

All Questions in This Category

Karen Skidmore

Top Expert on this page

Expertise

I can answer questions in the following areas: general fitness questions, strength training, flexibility, aerobic training, balance training and corrective/rehab training. Please no questions regarding specific injuries I would need more information then what you can provide in an email to answer these questions accurately. You must be 18 years or older to ask me a question. If you need more in depth help or would like help with your specific workout plans please visit my website. I offer online training and phone consultations. www.completely-fit.com. I also offer a monthly newsletter.

Experience

I am the owner of the Completely Fit personal training company located in Mt. Airy, Maryland. My company offers one-on-one, online and group fitness training services, sports performance and team training, weight education classes and healthy lifestyle seminars. Before starting my own company I taught health and physical education for 10 years. I have been the featured speaker on topics such as fitness and exercise, proper nutrition and health awareness. I graduated from Edinboro University with a degree in education specializing in athletic training. I gained my NATA certification in 1994. I also maintain certifications as a personal trainer with NCSF & NSPA, as a performance enhancement specialist with NASM, as well as an exercise development specialist and a nutrition specialist. Calling on my experience with college athletes and teaching middle school students, I decided to use my knowledge to educate the general public on the benefits of physical fitness and healthy eating habits. I enjoy working with people and helping them achieve each and every one of their goals. Completely Fit offers services to everyone, from beginners to professional athletes.

Organizations
NATA NASM NCSF Lifestyle Management Assoc.

Education/Credentials
certified athletic trainer performance enhancement specialist certified personal trainer nutrition specialist

Encyclopedia

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