I’m a personal trainer AMA

[Whitechocraspberrycheesecake]

Anything health/ fitness related

I really want to tone up my abs. I run 3-4 times a week anything up to 15k a run. I walk everywhere and have an active job. I had an emergency c section 8 years ago and just have this horrible little pouch. (I’m slim and a size 8 so don’t want to loose weight just tone up). As with some pp I’d like to get into weights but don’t have the funds for gym membership and also have anxiety around men 🙄 hence I guess why I run. Any tips for toning up my mum tum would be great 😀

@MrsR87

I gave birth at the end of 2020 and was in the process of trying to get my pre baby body back. I was a trim size 8 and went up to a 12, with most of the weight going on tummy, hips and top of my legs. I am now 8 weeks pregnant with my second child 😍 but would like to keep my fitness up so that the task to lose some baby weight isn’t as daunting in 8 months time. What kind of exercise is safe for me? I also work about 60 hours a week so needs to be quick things I can do at home.

If your fitness is good now then you can pretty much carry on doing what you’re doing now if you feel comfortable- you just aren’t looking to make gains now, so keep it the same or reduce intensity as you feel you need to. You don’t want to be pushing yourself to extremes at all- don’t be aiming to be dripping in sweat or pushing yourself hard- this is a maintenance phase and not a time to be introducing radically new things.

In the second trimester avoid doing exercises whilst laying on your back. Anything that causes your abdominals to ‘dome’ is out.

Listen to your body- if it doesn’t feel right then stop.

@Bytheseaseasea

Do you work at a big chain gym? That seems like a tough gig because you have to be there at certain times and your rates are set, or your rent is huge. The PTs I know that work out of small independent gyms, have their own space on an industrial unit or are quite creative with using outdoor space seem to have a better deal. How do you feel about your set up?

No big chain thankfully!

I run my own business, mobile PT and from my home gym at the moment. My long term aim is to have a decent sized space for women only to come and train.

I love it- it fits in around the kids really well and I can pick my own hours.

What advice would you give to someone who just can't be bothered to exercise. No interest in it. How do you motivate someone to get started? And what sort of exercise would you suggest to begin with? Thanks.

@APerfectSky

Swimming, aqua aerobics and walking for now. Once you have lost some weight you may find your knees are in a better place so you can add more variety in with your lower body.

Upper body weights would also be good to get started with.

What exercises to get a flat tummy after diastis recto... Mine has healed to roughly half a finger width

I think I love you a little bit op

I sometimes attend a running group that is lead by a physio. he is very careful pointing out the different postures for men and women for stretches etc which I find interesting. never had this explained or demonstrated at a gym class before.

Thank you so much, Op. would a rowing machine be good for a bit of gym work? Sort of all over workout but sitting down. Also, what's your take on reformer Pilates? I really fancy it, I'm very weak and I think it may help me to keep good form while building core strength. What do you think?

@ProudThrilledHappy

Any tips for making saggy tits look better? Any specific exercises? Sorry to be blunt, no point beating around the bush

Sadly not really!

Chest work may help but I’m making no promises- bench press, chest flyes, press ups etc- but make sure to balance with back work- so dumbbell rows, seated row etc.

@becca3210

What ab exercises should you avoid during pregnancy?

1st trimester you’re fine to continue doing what you have been.

2nd and 3rd- no laying on back. Avoid anything that creates ‘doming’ in your abdominals. I would be avoiding planks etc.
Stability ball knee lifts, pelvic tilting etc all fine.

What advice would you give to someone who really dislikes exercise? As in feels no discernable mental health benefits, doesn't get endorphins etc (and is already a healthy weight and reasonably fit)?.

How do I stop the start / stop / inconsistency, they say it takes 3 weeks to change your habits, I'm seem to manage for 3-4 months, then usually a change in routine derails me, (holiday or something) 6 months later back to old habits well and truly back and I need to start all over again!

OP I think I am the next step along from @APerfectSky - I’ve been walking on the treadmill or cycling on the stationary bike in order to get started with exercise, but to try and be a bit easier on my knees as I am v overweight.

I would like to do something with my arms, as I feel like they aren’t doing anything. Do you have any recommendations? I am too heavy to support my weight with push-ups.

I’d like to do something stomach-wise as well, but it is too big and gets in the way. I was waiting and hoping it would reduce first, then do something. But if you have any suggestions?!?

Thank you @Whitechocraspberrycheesecake

@Whitechocraspberrycheesecake please please please could you tell me what are the best bum exercises for a bigger bum? I have been doing floor exercises every day for nearly a year with very little improvement!!

I would be so grateful if you could advise as it’s really getting me down

borrowing off another thread: can you recommend a youtube training video for flabby middle aged women?

Should I go for speed or resistance on an exercise bike? I want to tone my legs, burn fat and general fitness.

Do you judge people who come to you who are really unfit?

This worry puts me off trying a PT

What’s the best exercise for toning stomach muscles? I’m working my whole body but really want to strengthen my core area after kids.

How can I strengthen my knees and build calf muscle please? My dad needed knee replacements and I’ve noticed mine occasionally click. I’m only 43! Always had fairly thin legs, which was fine when I was 8 stone! Will exercise help….

Can you explain calorie deficit to me, if I eat about 1500 calories a day and my Apple Watch shows 700 calories for example in a normal day

I don't want to lose weight as my bmi is around 19.5. What sort of exercises should I do to try to build up?

I have recently started a class where you do lots of lunges/squats etc with weights, and am really enjoying it, but I don't want to lose weight!

How do you get your mojo back?

I was running three/four times a week between 5-10K. Now I'm struggling to make 5k in one go.

Thanks for doing this.

What would you recommend to reduce persistent belly fat? At the moment I have a tonne of weight to loose, but I know that when I get close to a normal weight, I’ll still have a stomach - even as a teen it’s where any excess weight goes, however tiny.

@TheAverageUser

I seem to have an imbalance somewhere. When I do lunges I can go down to the floor one side and not the other. If I do burpees then one leg is just harder to jump back.

I haven't ever had an injury so I don't know what I can do? I do a fair bit of training - hiking, cardio, weights and HIIT. I train 5-6 days a week and it just slows me down a bit. Thank you!

It’s really normal to be asymmetrical and stronger one side than the other- we are all one sided. If it’s very pronounced it might be worth going to a physio and just getting it looked at- it could be something easily remedied with some treatment and specific exercises.