Personal Trainer available for free advice

blankiefinder wrote: »

@alexiscy323‌ I have Patello-Femoral Syndrome and am currently in physiotherapy for it. The physiotherapist has had me de-load all weights off all lower body work. Would you recommend waiting until my knee is better before hiring a personal trainer? Also, is it necessary to eat at maintenance to build the muscle necessary to fix my knee in therapy, or can I eat in a deficit? (If I can't continue with my NROLFW program right now, I figure it's a good time to try to lose the last few pounds. (About me: 43, 5'7" SW of 169 in Aug. CW 133, status - skinny fat )

Wait till your knee is better and until your physiotherapist tells you that is alright to resume exercise. Stay at a small deficit of you can and see how your recovery is coming along . But if you start feeling that the lack of calories is hindering your recovery then Eat at maintainance

Marianne802 wrote: »

Hi Alexis.

How long does it take to undo muscle strength. We are going away for 2 weeks over the school holidays remote camping. No gym or internet. Bit concerned on how much of a step back this will have?

I am trying to lose weight but not lose muscle. I have been successful so far with 4kg weight loss and no loss in muscle. I go to a naturapath who uses these special scales that tell the body fat % and muscle %. By the way, how accurate are these things?

Thanks for offering your time. Truly appreciated.

Hi there well done on your progress keep at it . Taking a break will actually do you good , allow your body to recover and come back stronger. I take a week off every 10-12 weeks . Coming back ease your self into it and try to hit your PR immediately , there will be a light decrease in strenghth but will be back in a couple of weeks . Now if you are really worried you could do a body weight circuit in your Trip that will take only 30 minutes and will keep you conditioned
20 push ups
20 body squats
10 pull ups
10 lunges each leg
10 tricep dips
A fast sprint
10 crunches

Do them back to back with very little rest it with no rest . Take 2 minutes break and reapeat the whole circuit . I do this once a week for 5 rounds and I time myself and my rests .

Hope this helps, don't stress too much about it and enjoy your trip
Alexis

Alipop wrote: »

Wow. So rare to have someone do something nice like this! Thank you.

I gain muscle very easily. Unfortunately the same goes for fat. LBM is 140 lbs and I'm at 37% body fat at 218lbs. Female.
I kill it at the gym lifting heavy weights 5 days a week but ruin the fat loss by eating junk food. I keep getting stronger and have huge muscles which is cool. I don't really do that much cardio aside from an hour hike once a week and maybe some 20 -30 min elliptical/stairclimber/uphill treadmill 4mph walk.
My questions: should I aim for more cardio when I overdue the food?
Is 140g of protein enough?
What is a reasonable goal for carbs (what are "good carbs" you speak of?

The gym stuff is so easy for me and the food stuff is so hard.....

Well if you want to get leaner you will have to become a bit more discipline with your diet I am afraid . Yes adding a bit more cardio will help to balance out the over eating but in all honesty that is not a correct way to see results . Junk food will have a negative effect on your health and will not provide you with the tight nutrients and vitamins for you to recover from your workouts . Train dirty eat clean
Yes 140 grams is more than enough ,make sure you drink enough water. I like to eat 50% of my calories from carbs. Good carbs are wholesome non processed carbs. Brown rice , brown bread, sweet potatoes , potatoes , brown pasta etc this will provide you with a lot of fibre and slow digesting carbs that will keep you full for longer . Diet is a 80% in my opinion . Yes by eating junk food you will be getting bigger faster and probably stronger but believe me your fat gains will be we more than your muscle gains . gaining weight does not mean you are gaining only "lean mass". Keep killing it at the gym and start killing it in the kitchen and you will see amazing results!!:)

Hope this helps
Alexis

nikkib0103 wrote: »

Hi, Alexiscy, thanks for your kind offer. I am 51, female, 5'10", CW 219 (down 19 lbs.) with a GW 160. Right now I can't afford any gym in my area. I also have cruddy knees. Right now I am doing Cardio, Speed, Lower Focus in the Alpha level of T25. I modify 99% of the time. Because of my knees the getting up and down off the floor for AB Intervals and Total Body Circuit is just too frustrating. I hope to successfully attempt them and complete this level at some point, when I lose more weight. I walk, in addition to this, and have enjoyed doing the NYC Ballet Workout. I don't do weights at the moment but would like to work some hand weights in. What at home workouts can you recommend? Any advice appreciated. Thank you.

First of all well done for staying active and not letting your limitations get in the way . That is very inspiring ! There are many things you can do at home , pull ups , tricep dips , push ups (with different variations like diamond push ups ) even investing £40 buying weights and you can do deadlifts at home , clean and press, chest press/ flys, curls etc

You can do full body workouts one per body part 3 sets of 10-12 Reps. So a pair of Dumbbells and a Google search on exercises and you are good to go;)

Hope this helps
Alexis

Cherimoose wrote: »

LanaBerk wrote: »

I am a senior citizen who has lost 105 lbs in the past 18 months. I would like to know what you have to say about working with somebody my age, 68. I would like to be stronger but still have a little more weight to lose. I prioritized weight loss for a four months than started walking. I can do 3 miles in 50 minutes. I took 4 months off and just started up exercising on treadmill and recliner bike. Being a couch potato for 24 yrs, has reduces or eliminated much muscle as I feel quad hurt on bike but not on treadmill. Any suggestions for we more mature females? LOL

Start strength training. Now, not after you've lost the weight. The best path is to work with a really good personal trainer who has ample experience with your age group. Here's a perspective on how to separate the good personal trainers from the bad ones: http://body-improvements.com/articles/industry-articles/how-to-select-a-personal-trainer/

If you absolutely can't work with a trainer, even for 3 or 4 sessions, then follow a popular lifting program. The best one i've seen so far for older folks is the book New Rules of Lifting for Life. Google it to learn more..

Small-group classes for beginners are another option, but the instructors may not be as knowledgeable as a personal trainer. I'd avoid larger group classes (more than 8-10 people) unless there are multiple instructors to help correct form. Either way, it's best to work with a trainer for a few sessions before doing classes.

That is some great advice right there!