Your Qs answered LIVE, Weds Jan 30, 2013, 1-2pm
Bootcamp is a great way to kickstart a tone-up, trim-down body plan. But what if you can't afford to go on one?
Well, you're in luck: Smash the Fat trainer Sam Feltham is here to help you with at-home fat loss and training advice and inspiration in this week's expert clinic. Sam is one of the most motivated PTs we know, and one of Zest magazine's go-to trainers when we're putting readers through their shape-up paces.
He recently helped Ashley lose two stone on a bootcamp workout and eating plan, so there's no one better to help get you on track for a bikini body.
Make this the year YOU 'smash the fat!' Post your questions here for Sam in advance, or join us on the day for the live webchat 1-2pm Weds Jan 30, 2013.
Hi, I really want to tone up my legs, bum and waist. I love running and would say that I run about 2 miles non-stop. Its advised that 3x a week is OK but I'm just wondering if you can overdo it as I used to run 5x a week (Mon-Fri) or if you get more workout from it? Thanks
Hello Everybody! I'm all ready to rock to take your fitness questions...let's smash it out!
I've been ddieting (slimming world) for the last month and doing crossfit for the last two months and use my exercise bike a couple of times a week. Since I started the diet I have only lost 3.5lbs, where am I going wrong? I tend to have about 1200-1400 cals a day. I need to lose a stone in 6 weeks, hope you can give me some tips! Thanks in advance.
Thighs, bum and abs are unforunately where we stor the majority of our fat. Running is a great way to stay fit but not always the best at helping us lose fat. I highly recommend doing some bodyweight strength training alongside your running, you can even do it whilst on a run. Halfway round your normal circuit stop some where nice to do a 4 minute circuit of 45 seconds work and 15 seconds rest of squats, press ups, lunges and plank.
Also, it's important to focus on what you're eating as you can train until the cows come home but unless your diet is spot on you won't get an Ennis tummy! What's your diet look like?
You can certainly over do it, but it is possible to run 5 times a week and not over do it. I wouldn't say running 2 miles a day would be overdoing it, so feel free to go for it. If you feel run down and tired in the morning whilst still exercising then it means that you probably are overdoing it
Sounds like you're really going for it, which is great! It's not just about the amount of weight you lose though, as all of our bodies react differently. Have you been measuring your waist and hips? Also, have you been taking photos in fitted clothing? These are far more important for gauging your progress than the scales!
Also, what parts of the Slimming World diet are you implemmenting into your eating?
I'm looking for something to do at home for when it snows and I can't get out or if I just fancy something a bit different. I'm currently training for Brighton marathon so run 4-5 times a week and do S&C 2-3 times a week.
Thanks for your reply. I measured this morning as I thought (optimistically) I may have lost inches but I haven't. I haven't taken pics though yet, I will start that. Re SW, I have been following it 100% (I do eat carbs though as they are allowed in moderation, so maybe that is). Exercise-wise, in the last week I've done 25K on the exercise bike and 4 crossfit sessions but only lost 1lb. I just wondered if this slow weight loss is normal or if I have missed a trick?
Great to hear you're not letting the snow get in the way of exercising. I recommend doing simple 4 minute bodyweight strength training circuits at home. For example doing 20 seconds of reverse lunges 10 seconds rest, then 20 seconds press ups 10 seconds rest, repeating 4 times totalling 4 minutes. Always chose a lower body exercise and an upper body exercise for a full body workout.
It's something we do on our sister website, Smash The Fat LIVE, every week day morning http://live.smashthefat.com/archives/
No worries Rach! It certainly does sound like you're doing more than enough exercise. I would definitely reduce carbs to only once a day at lunch and only a portion the size of your fist. Also, I'd only stick to safe starches such as rice and sweet potato which have less processing than bread, pasta and most other grain products.
Photos will definitely help you keep track, make sure you take front and side profile photos. Finally, how have you been feeling since you started your health kick?
Ok, cool, I will lower my carbs I feel good, I love crossfit, which I didn't think I would ever say! I just need it to start paying off, haha. Thanks for your help.
That's fantastic Rach, how you feel is far more important than any weight loss although I do know it can be frustrating when the scales aren't showing any progress. Stick with it and the weight loss will come, but as long as you're enjoying it and feeling better for it that's the main thing hun!
I'm doing ok with my healthy eating and fitness generally, and on a long steady journey to getting slim and tioned. I'm starting to think about maintence work, though. Once I'm no longer trying to lose weight, how can I maintain it? I'm afraid I might lose motivation once I hit my target!
Thanx for any tips!
I've been (what I think) is seriously exercising and being aware of my diet for nearly a year now. I go to body pump, circuits and fight club once a week, I then squeeze in a body balance or normal gym session in with a few 15 minute swins after classes. I also have a horse who I ride 2-4 times a week, plus the chorse that come with caring for one (mucking out etc). I've been using My Fitness Pal for about 5 months as I had no idea how many calories I was taking in, it averages between 1400 and 1600 a day.
Since I started on the health kick I've lost probably 4lbs but I never wanted to lose loads but now I've stopped losing and occasionally put on what seems like a lot(2-3lbs) I was sticking at around 9st 12 and now I can't get back under 10 it seems.
My question is, how long / hard do you have to train to put on muscle that would way 1-2lbs? I'm hoping I've just added muscle rather than gained back some fat!
Great to hear you're doing so well! Motivation to keep going is tough but the way I look at it is the same as bathing, you've got to do it daily! Setting yourself goals and challenges is a great way to stay motivated to stay fit and healthy, such as the up coming Zest cahllenges.
I constantly ask myself why I want to be healthy, to have a reason behind it! For me life is all about quality and quantity. I want as high quality of life as possible and to live as long as possible and the logical choice to achieve that is to be as healthy as possible. I'm not encouraging people to become obbsessive about eating right and exercising all the time though, as this then becomes unhealthy!
Find your reason why you want to be healthy and fit and then you have a purpose to do so
Wow, PT Sam, you truely R an inspiration! Love your attitude. Thanx for your great advice and supppoort not just here but on Twitter too - love your feed.
Smash the fat sooo rocks!
In terms of how long it takes to put on muscle it depends on a whole bunch of biochemical processes which are all individual in all of us. I expect you have put on some muscle over the past year doing what you're doing, which is more than enough to lose body fat.
More important measures of losing body fat and toning up are your circumfrances, waist and hips? Also, to take fortnightly photos in fitted or little clothing to see how your body actually changes? Finally, how do you feel since you started all of this? I recommend writing a health diary, where you write down how your energy levels are and how you generally feel and you'll see a positive change the healthier you get!
It's 2pm so please no more questions for @SamFeltham of Smash the fat! Lovely to have you here with us today, Sam : your webchat positively OOZES motivation, so loads of pointers for us all to take away today.
And as Sam suggests, remember to sign up for the fab Zest Challenge 2013 with Alpro if you're looking for a fun, fit women-only adventure race to give you something to train towards this summer.
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