All my friends are getting personal trainers and they look great. I already pay for a gym membership, and the cost of a personal trainer is too expensive. I would like to see more results from my workout, but honestly, does having a personal trainer make that much of a difference, or can you get that same workout without spending all the extra money?

Technically speaking, of course you can get the same workout without spending the money on a trainer, but that seriously depends on how much work you’re willing to put into achieve the same kind of results. As I list the main benefits of a trainer, I’ll give you tips on how you can go at it without a trainer, but you’ll ultimately have to ask yourself if you can commit to the work.  One of the greatest benefits of having a trainer is that they provide you with excellent motivation to stick to a regular exercise program and to stay committed to your goals. To by pass the trainer, ask a friend to be your gym partner and you two can motivate each other.  A trainer can provide workouts that are individualized to your body, your strengths, and your weaknesses.  This one will be hard to match, but you can get close by doing your homework and reading some books on how to train your body, especially if you have an injury that needs special attention.  A trainer provides efficient workouts so you don’t wander around the gym aimlessly wondering what to do next.  You can plan your own workouts before you get there to avoid wasting your time in the gym.  Trainers can show you the correct form and make sure you’re working out safely. Again, you can read about how to correctly execute moves as well as pay close attention to how your body feels when you’re working out.  Trainers provide you with new exercises, which keep you from getting bored and prevent you from hitting a plateau.  If you’re going at it alone, try not to fall into the same routine; not only will your mind be bored, but because your body will be too, it will stop responding.

As you can see, it isn’t impossible to get similar results without having a trainer; however, it makes things a lot easier with one.  My suggestion to you would be to buy a few personal training sessions and see for yourself.  Perhaps if you love it, but can’t afford it, you can treat yourself to it every once in a while just to spice things up; plus I’m willing to bet you will learn a thing or two!

Slimming down quick

I want to see the best results in the least amount of time from my workouts. What is better for you and will make you slim   fastest: cardio or strength training?

This is a very tricky question because the answer is both, but if “slim-down the fastest” actually means you have a short time limit (say a few weeks for an event) then cardio will probably be your best bet. If, however, when you are saying “slim-down the fastest” out of impatience, then the answer is, take a few deep breaths, realize that to healthfully slim down with a greater likelihood of staying slim, you’ll need both cardio and strength training.

If you need to shed a few pounds pronto to fit in something skin tight, then make sure you eat a very healthy diet mainly composed of lean protein and vegetables and take it to the cardio machines.  Stay hydrated by drinking lots of water in order to drop some water weight and sweat out those calories.  On the other hand, if you want to slim-down for good and have some more time on your hands (despite your own impatience), then balance your workouts and don’t kill yourself because, I promise, if you do, you’ll burn out before you reach your goal.  Cardio is great to burn off calories in the now, but in order to permanently increase your metabolism you need to build some muscle.  If you want to be most efficient, do about 45 minutes to an hour of cardio 4 to 6 times a week and circuit train 3 times a week, keeping your heart rate up so that you’re burning as many calories as you can as you weight train.  I understand that the hot weather brings urgency to slimming down, but try to accept that patience is key.  If you start now at a pace that makes sense, you’ll be more motivated to keep it up and by next summer there won’t be a need for urgency.

Lost in the Gym

I just joined a gym, but I’ve never really worked out using equipment before. What machines are the best for losing weight and adding a bit of muscle definition to my body?

Since you’re a beginner to exercise, it’s best to start slow and to gauge how your body reacts. A program with 20 to 30 minutes of cardio 3 times a week and weight training 2 times a week would be an appropriate goal for you to begin with.  With respect to cardio, try walking on the treadmill, riding a stationary bike, or using the elliptical.   Keep your workouts light in order to build up some endurance and not burn out too quickly.  Most gyms now carry cardio machines that allow you to grip handles that will read your heart rate.  There should also be a chart that gives you an approximation of where your target heart rate should be. 

In terms of weight training, you want to keep in mind that it’s important to work all major muscle groups.  Most of the equipment will have pictures and a description of how to use them and what muscles they target.  The major muscles you want to focus on are chest and back, quadriceps and hamstrings, glutes, shoulders, biceps and triceps, and of course, abdominals and lower back. Because it might be difficult for you to figure out how each machine works, how to correctly execute an exercise, and what weight is best for you, I suggest that, if you can, buy a few training sessions to help get you started.  A less personal, but also very viable option, would be to take some full body sculpting classes.  You won’t be using machines, but you’ll get a great introduction to using free weights as well as the opportunity to learn how to correctly execute exercises and how to balance your workouts.

Who's Measure of Health

Body mass index, height-weight ratios, I see them everywhere, but every one is different. How can you really measure if you are at a healthy weight?

BMI or body mass index is currently the most widely used measurement to assess what weight category (under, normal, over, or obese) people reside in and thus their potential health risks.  Recently, BMI has come under much scrutiny because of the limited information (height and weight) used to categorize people, which leads to mis-categorization of some individuals.  In most people, BMI is a fair indicator of whether someone is overweight, but certain populations may need to look to other sources for more accurate information. 

BMI doesn’t take frame size or body fat and lean muscle mass into account, which is why stockier, or more lean individuals (like athletes) could be considered overweight according to BMI numbers, when in fact they have a very healthy body fat percentage. Furthermore, someone who may be thin, but have a high body fat percentage may be categorized as normal according to BMI, when in fact they may have certain health risks due to their percentage of fat.  Children and teenagers, pregnant or nursing women, and individuals over the age of 65 also have a high risk of being mis-categorized and should not rely on BMI for classification.

A better, but less convenient, way to asses your health risks due to your size would be to measure your body fat percentage.  Many local gyms can do this using calipers; however, they’re tricky to use and even trainers aren’t always properly trained to use them, so ask for the personal trainer manager to ensure a better reading.  Many nutritionists also have equipment to measure body fat, and even if they don’t, they can often tell if you’re at your normal weight just based on your eating and activity levels.  The most commonly known accurate way to test your body fat is through hydrostatic weighing (done by a professional under water).  However, a recent development that’s starting to make an appearance is the iDXA machine, originally and primarily used to evaluate bone mineral density and diagnose osteoporosis in post-menopausal women.  According to Dr. Mary K. Oates, M.D., the machine can measure total body composition, including bone, fat, and lean tissue (which is primarily muscle) more accurately than any other method and all in one easy scan.

Exercising my Elliptical  

I just bought an elliptical machine for my home gym. How long and at what intensity should I be using it to see results?

Elliptical machines have become one of the most popular cardiovascular machines because they provide a low impact alternative to walking and running.  There’s no impact to the joints, decreasing the risk of injury and allowing individuals with joint problems to engage in cardiovascular exercise. If you’re a beginner exerciser, you should try using it at a low intensity for about 20 minutes 2 to 3 times a week.  If your elliptical comes with handles and arms for upper body movement, wait to use this feature until you feel comfortable with the lower body movement.  Just like any exercise program, monitor how your body feels and increase your intensity and time in small increments.  A good goal would be to work your way up to an intensity that keeps you in your target heart rate zone (there are many free target heart rate calculators on the internet that’ll give you an approximate number) for about 30 minutes to an hour 4 or 5 times a week (assuming this is your only source of cardio exercise).  Keep in mind, in order to get the best results in the shortest time, you should combine this with weight training 2 to 3 times a week as well as a balanced diet.

Sizing up Exercise Programs

There are so many different exercise programs out there it is overwhelming, and I have recently decided to start a work out routine for health reasons. I have always really disliked exercise, so how can I choose an exercise program that is right for me and will show results? With all of this exotic beauty craze, curvy women are becoming more appreciated. One problem: I have no butt. What exercises can I do to perk up the area to make my figure sexier?

The key to not disliking exercise is to forget about all the different exercise programs you’ve heard about and find one that you like!  In terms of cardiovascular training, do you like to swim, hike, jump rope, dance? Surely one of those might interest you. Mixing it up is a great way to keep from getting bored.  Another option is to pick a gym where you can watch TV while using cardio equipment, then try to go when your favorite show is on. If all else fails, recruit a friend and go walking.  Maybe you’d rather be having coffee with your friend, but I can’t imagine you’d actually dislike the exercise experience; after all, you’re supposedly with a friend.  Pick and do one of those options 3 times a week for 30 minutes to an hour and you’re home free.

In terms of weight training, again, recruiting a friend always makes things more fun.  Take classes and meet people there so that you don’t back out.  Try getting a personal trainer that focuses more on functional training. They usually have newer and more innovative exercises that are actually fun to do.  One thing to keep in mind is that, although you want to challenge yourself, you don’t want to kill yourself.  In my experience, many people who dislike exercise have the mentality that, if they’re not nauseated and ready for a nap after their workout, that they aren’t getting a good workout.  On the contrary, you should feel revived, more energetic, and in a better mood after working out. 

And, finally, in order to make that rear end shapelier, incorporate squats, lunges, and dead lifts into your workout.  Make sure you are using enough weight to feel a burn. Add some hiking and the Stairmaster to that and in no time your jeans will be filled to the max!

Originally written by me for Women's Health and Fitness Magazine