Getting in Shape

Get Answers to Your Fitness Questions Here

2

Re: Get Answers to Your Fitness Questions Here

  • Hi Rachel! Yikes, I’m sorry to hear about your ailment. First of all, don’t do anything that your health care professional or physician has warned against. They are the experts when it comes to your health, and that beach wedding sounds amazing. I want you to be 100% strong, healthy and confident for it!  It sounds like yoga might be good for your situation. It is low impact and involves mostly bodyweight exercises which I am assuming your doctor has given you the okay to do. The great news is that you said you are on track with your diet and diet plays the most critical role in the overall success of almost any fitness plan.

    Does yoga sound like something you’d like to get into doing?

    Doug
  • Hi rschroe8!

    Your question is one that is best answered by a credentialed nutrition expert, so I contacted my close colleague, Dr. Roger Adams, Ph.D., CISSN. Here’s what Dr. Adams said:

    While this is a problem not many people have, and even fewer want to hear about. It can be concerning when you are not able to keep your weight up. And you are right, stress is a huge contributor to an inability to gain weight. Small frequent meals are definitely the way to go; but the composition of those meals really matter. You could easily gain weight by eating high-fat foods or eating pizza and beer every night; but that’s not the kind of weight you want to gain!

    The first thing you should do is figure out how many calories you need to consume to gain weight. Weight gain should be gradual. An easy way to figure out your calorie intake is to multiply your weight by 10-11 calories per pound. This amount is an estimate of your resting metabolic rate (RMR). This is the number of calories you need to just stay at the weight you are at; not taking into account any exercise you may be doing. Once you have determined your RMR, add 300-500 calories per day. This amount will ensure you are getting what your body needs, plus a little extra to gain weight. If you are very active, then you should add even more calories; just be sure to spread them evenly throughout the day.

    Try to plan on having 3 small meals and 3 snacks per day. With each of these, make sure you include a quality protein such as lean poultry, beef, fish, dairy, or even a protein shake. With the protein, make sure you include at least 2 servings of carbohydrates or fruit each time you eat. And finally, opt for low-fat choices, not non-fat. choose low-fat dairy, for example, instead of fat-free selections. Fat has over two times as many calories per gram as carbohydrate and protein, so you can really increase your calorie intake simply by adding some fat to each meal and snack. Additionally, choose healthy fats like those found in olive oil, avocado, nuts and seeds.

    For example, a simple mid-day snack could be some low-fat Greek yogurt with a banana and peanut butter on whole-grain crackers. While this may seem like a lot, in order to gain weight you must eat a little more than you would normally eat each time you have a meal or snack. You can easily add healthy calories to your lunch or dinner by simply adding more olive oil to your salad or sandwich and adding some avocado or low-fat cheese to your meal.

    The last thing to consider is the type of workout you are doing. If you are doing high-intensity cardiovascular workouts, you may simply be burning too many calories. To help gain quality weight, increase the amount of resistance-type training in your workouts and keep aerobic or cardiovascular activities to a minimum. Also, it’s important to eat a meal or snack immediately after working out so your body has all the nutrients necessary to gain quality weight.

    By consuming healthy fats, quality protein and carbohydrates throughout the day, and increasing your resistance-type training, you can add healthy weight to your body leading up your big day.

    Roger E. Adams, Ph.D., CISSN
    eatrightfitness®
    Eatrightfitness.com
  • Hi Netra21! First of all you should be proud of yourself for getting started on a fitness and eating plan. That is the first big step toward success. I’m not sure, but it sounds like you have only been on your plan for a couple of weeks. Again, this is a very positive thing, but I cannot count how many inspiring brides I have worked with in the past six years who started off with very little results in the first few weeks (or sometime in a month or two). And then as they’ve kept after it and remained focused and determined, it is like the damn broke, and the changes just started to happen. It sound simple, but I just suggest that you keep up the good work, stay positive and consistent with your workouts and eating plan and the results are on the way!

    And remember my saying, “no quitting ‘til the final fitting!”

    Doug
  • Hi Boricua! July 29! July 29! July 29! That’s gonna be one awesome day for you! You know why? Because you have enough time and a very realistic goal of losing 20 lbs by then. The best way to know if a weight loss goal is realistic is to take the number of weeks you have, and figure that you can lose about 1-2 lbs per week. And many times, the first week or two it is even a bit higher than that.

    I’ll go back to one thing I have been telling my boot camp brides for years and that is the two most important factors to success are (1) attitude and (2) consistency. Stay positive and have a can-do attitude and keep your workouts and supportive eating habits consistent and there’s nothing that will stop you from being a stunning, confident, bridalicious bride on July 29!

    Fair enough?

    Doug
  • Hi dmbauerwedding! My recommendation is the program I have been using with my Bridalicious Boot Camp brides for years, and that is metabolic resistance training combined with high intensity interval training. In a nutshell, I suggest you do 2-3 exercises that emphasize different muscle groups, then stop, and go into a high intensity interval which involves elevating your heart rate through a high tempo exercise such as sprinting or burpees (do you know how to do burpees?).

    The overall goal during the interval is to elevate your heart rate, then take a recovery and elevate it again. The “fast-slow-fast-slow” regimen is highly effective for burning the most calories along with making you much more highly conditioned, fit and strong.

    Whew! That’s a lot of info, and I am just scratching the surface.

    Is that enough to get you started? Stay tuned to the board, and I have to plug the DVD that you can get from The Knot, Bridalicious® Boot Camp by The Knot (with yours truly as the trainer:) and remember my saying “no quitting ‘til the final fitting!

    And let me know if you need me to tell you the proper way to do burpees.

    Doug
  • Hi dmbauerwedding! My recommendation is the program I have been using with my Bridalicious Boot Camp brides for years, and that is metabolic resistance training combined with high intensity interval training. In a nutshell, I suggest you do 2-3 exercises that emphasize different muscle groups, then stop, and go into a high intensity interval which involves elevating your heart rate through a high tempo exercise such as sprinting or burpees (do you know how to do burpees?).

    The overall goal during the interval is to elevate your heart rate, then take a recovery and elevate it again. The “fast-slow-fast-slow” regimen is highly effective for burning the most calories along with making you much more highly conditioned, fit and strong.

    Whew! That’s a lot of info, and I am just scratching the surface.

    Is that enough to get you started? Stay tuned to the board, and I have to plug the DVD that you can get from The Knot, Bridalicious® Boot Camp by The Knot (with yours truly as the trainer:) and remember my saying “no quitting ‘til the final fitting!

    And let me know if you need me to tell you the proper way to do burpees.

    Doug
  • Hi annablank123! Yes, that range is accurate for a healthy woman of your age. That doesn’t mean that you should not try to get that extra firmness and toned muscles to look your absolute bridal best. Many young, very athletic women have body fat percentages in the range of 15-20%.
    So keep training hard if getting more toned is your goal.

    What type of training are you involved in currently?

    Doug
    Bridalicious Boot Camp by The Knot
  • Hi Sarah. This is a great question, and one that I thought should best be answered by a credential nutrition expert and close colleague of mine, Dr. Roger Adams. Here's what Dr. Adams wrote:

    Your Resting Metabolic Rate (RMR) is the number of calories you need each day to be you: pumping blood, breathing, sitting, sleeping, etc. This amount does not take into account an active lifestyle or exercise. It is simply the amount you need at a minimum for your body to meet its needs under normal circumstances. While there are dozens if not hundreds of equations and even expensive methods of determining RMR, an easy way to determine this amount is to take you body weight in pounds and multiple by 10 calories per pound. So, for example, if you weigh 145 pounds your RMR would be approximately 1450 calories. Now this is just an estimate, but it is fairly accurate when compared to more lengthy calculations and even tests.

    Now the real question is whether this is enough calories for the amount of exercise you may be doing. If you are very active whether outside of work or at your job, you need to increase calories to meet these physical demands. Another easy way to adjust the RMR to better meet your activity levels is to use what is called an 'Activity Factor.' Here is a list of Activity Factors and their corresponding definitions:

    1.2 Sedentary Little or no exercise and desk job
    1.375 Lightly Active Light exercise or sports 1-3 days a week
    1.55 Moderately Active Moderate exercise or sports 3-5 days a week
    1.725 Very Active Hard exercise or sports 6-7 days a week4
    1.9 Extremely Active Hard daily exercise or sports and physical job

    So to make sure you are getting the right amount of calories to meet your body's needs plus that of exercise or an active lifestyle, multiple your RMR by one of these Activity Factors. So take your RMR example from above of 1450 calories and multiply by 1.55, for example. This would give you a value of approximately 2250 calories per day. If you want to maintain your weight, then you keep your calories around this level. However, if you want to drop a few pounds, you are usually safe decreasing this adjusted amount by 10-20% without running the risk of going too low, which may stall weight loss efforts. However, you may want to periodically increase your calories to your adjusted levels to keep your metabolism from slowing down due to too few calories over time.

    Be well,

    Roger Adams, Ph.D, CISSN
    eatrightfitness.com
  • Hi kylieanne80! I like your assertive attitude and your determination to keep trying different things until you can find something that works. Those are signs of a successful person:)

    Your body fat of 19% is really good and it might just be a matter of more time and effort to achieve your goal of a perkier butt. Since it sounds like you are an advanced exerciser, I would try a more intense versions of the squat, namely jump squats. These will torch your booty and might just “wake up” those stubborn muscle fibers and hit those fast twitch muscle fibers.

    Jump squats are advanced and can cause injury if you are not careful. Stand with your feet about shoulder width apart, chest up high, and abs tight. Use your glutes to initiate your movement as you squat down like you are sitting into a chair, then as you reach the end of your range of motion, explode upward by firing off through your glutes and hamstrings. Use your arms to help propel you upward as well. Land on the balls of your feet and make sure your knees bend immediately upon impact with the ground. In other words, minimize the impact on your knee joints by bending your knees and squatting as soon as you land. Repeat the jump up and squat for 10 reps. Your heart will be pounding, and you will need to take a 60-90 second break and then do another set of 10 jump squats, rest and repeat for a total of 3-5 sets.

    Hope that helps! And remember my saying, “no quitting ‘til the final fitting!”

    Doug
  • Hi brianaoyler! Well you’re a bride after this trainer’s own heart - lol. I love interval training, and you are doing some great things. You are definitely on the right track, but let’s be more specific. Instead of “running,” let’s try sprinting. And if you have a good hill some place close by, sprinting on a flat surface, mixed in with sprinting up a hill will kick your butt and burn some serious calories. My Dallas boot camp brides do this all the time, and it works!!

    You can sprint on a treadmill, but I prefer outdoors on a nice flat surface. If there’s public track or football field around, all the better. These types of surfaces are better for your knees than asphalt, and you usually don’t need to worry about potholes or sprinkler to trip over.

    Try sprinting for about 15-20 seconds (depending upon what type of outdoor area you can find).
    Remember, sprinting is maximum effort for short periods of time, so you will need to recover by either walking, power walking, or moderate jogging for about 60 seconds, and then sprint again
    For 15-20 seconds. You can do this a total of 12-15 times and that’s one heckuva a cardio workout!

    And remember my saying, “no quitting ‘til the final fitting!”

    Doug
  • Hi lls31! Well, you’re right about push-ups, they do work the chest and upper body, and are one of my all-time favorite exercises for many reasons. I’m encouraged to hear you are utilizing the dumbbell chest press. My next choice for you is similar to the chest press, but it’s a dumbbell chest fly. I nicknamed these at my Dallas Bridalicious Boot Camp “hug the barrel.”

    Lay flat on the floor (or on a workout bench) with those 10 lb dumbbells you mentioned. Open your arms up like you are about to give someone a giant hug. Keep a very slight bend in your elbow the entire time. Bring the weights up, directly above your chest and SQUEEZE YOUR CHEST, as if there is a big barrel on you and you must hug and squeeze the barrel.

    Another device you might want to try is resistance tubing. You can do standing tubing chest presses and standing tubing chest fly’s as well.

    BTW, have you tried to do your push-ups on a big incline? The higher up you place your hands on a ledge or bench, the less resistance you will feel and this might make your shoulder issue a little more manageable -- maybe, maybe not, but it could work. As long as you don’t feel like you will injure your shoulder.

    How’s all that sound? Go get ‘em and remember my saying, “no quitting ‘til the final fitting!”

    Doug
  • Hi Doug,

    I am five weeks away from my wedding. I am wearing a form fitting dress and would like to lose another 5 pounds. I am in the gym 5-6 times a week doing everything from Zumba to spin to circuit classes, plus I run outside 3-4 times a week in addition to gym time. This is no recent development, either. I have been going to the gym for years. I just can't seem to shake this last 5 pounds! I know you must hear this all the time. What would you suggest I do? I am trying to cut calories but do I need to kick it up a knotch at the gym? Anthing I can do outside of the gym?

    Thanks for your tips,
    Frustrated
  • Hi Doug! Im getting married June 16, 2012 and i am trying to lose weight in my stomach, thighs, especially my saddle bags and tone my arms however I've run into a problem...a few weeks ago I almost tore my right ACL. I am currently taking Lipo 6 Black as well and using P90X arms and shoulders
  • Hi Doug,

    You had said you have some great tricks to prevent bloating closer to the big day... could you share those? I have been doing lots of running and yoga, eating right, and I even did a weekend cleanse. But sometimes my tummy is really nice and tight, and other days it isn't at all. I can't pin point what I do excercise wise or eating wise on those days I feel great. What can I do (excercise or eating) within the last few days leading up to my wedding day to make sure everything looks the best it can?
    Anniversary
  • Hi Doug!

    I've been reading your recommendations for other brides -- they are fantastic, and I'm definitely going to incorporate them into my fitness routine.

    My wedding is in October of this year. My goal is toning, primarily in my arms, stomach, and back. I'm a long-distance runner and do some weight training on my off days, but I'm looking for something new and exciting to mix things up.

    What do you recommend?

    Thanks in advance!

    Kerry :)
  • Hi Doug,

    I'm getting married May 27, 2012.  It's a couple months away, and I am finding that all of my bridesmaids are losing weight.  I think I had better get with the program, though, it is very difficult for me to lose weight. I'm 5'2 and 1/2, and I weigh 123-126 depending on the day. I'm training for a half-marathon, so I run a few times a week, practice yoga about once or twice a week, and do push-ups and sit-ups. I have to be careful with lifting weights with my arms because I am a former gynmast with messed up shoulders. Can you recommend exercises that won't irritate and inflame the shoulders? Also, I carry my weight in my mid-section, so I am definitely looking forward to you sharing those tips about the tummy bloating. My other concern would be the dreaded back/bra fat. 

    Thanks for being here for us :)!!!
  • Hello! I'm not getting married until next June BUT I've been having trouble with my lower tummy for a few years and I just want it gone! (I want my wedding dress to show off my hip line, not my flub in the front) I have no other issues with my body (I love the rest of it!) but that pooch in the front and a little on the sides. Grrrrr >:( I have had two children in that last 6 years, so I know that doesn't help. Any good advice? Thanks so much!
  • CCSDCCSD member
    First Comment
    Hello,
    I am 6 months out to my wedding.  I have been running and doing strength training but am really struggling to get rid of my last 5 pounds to reach my goal.  I also really want to tone up my legs.  Do you have any suggestions?  Thanks so much!
  • So I just finished up a big detox diet/cleanse and lost enough weight to get me down to 127lbs. I'm happy here, but wish I could get to 120 -- though I seem to have plateaued as far as losing weight.

    I have started working out as well, but I mostly want to tone up my arms, I am confident with the rest of my body except my arms. 

    I've been doing Tracy Anderson's mat workout (45min) and cardio, rotating them. My wedding is 74 days away.. if I keep up the routine will results show in my arms? or is there particular workouts I should do to tone up my arms, especially the tricep-underarm-area? 
    Wedding Countdown Ticker
  • Hi Doug,

    So I'm getting married the beginning of Sept and unfortunately I think I am the heaviest I have ever been. I quit smoking almost a year ago and that combined with my bodies hormones being out of whack (I'm only 31 yet just found out I'm in menopause) has definately caused me to gain weight. I weigh about 140lbs, and am only 5'2-5'3in tall, I'm a good 20lbs heavier then I was. I REALLY want to get back down to what I was before hand. I have started taking Visalus which is a weight management shake that I do for breakfast and lunch followed by a decent meal for dinner and I do have snacks in between. I have recently just started exercising again, I got very discouraged for awhile, with a mixture of cardio (running/fast walking) and some strength training but am not sure if it's really doing anything. Can you recommend some cardio and strength training for me to do? I also hear people talk about calories burned vs calories ingested and really calories never used to be a big deal for me so I know nothing about how much I should be eating/burning. Any tips you might have would be greatly appreciated!
    Thanks 
  • Thank you so much for all your tricks and tips!!! Cannot wait to get started!!!!
    The Future Mrs. Rittgers.
  • edited March 2012
    Hi Doug,

    So here's the thing, I'm getting married in 5 months and unfortunately I'm the heaviest I have ever been. I quit smoking almost a year ago and that combined with  my bodies hormones being out of whack (I'm 31yrs old and recently found out I'm in menopause) have taken their toll on me. I'm a good 20 pounds heavier then I used to be - I now weigh 140lbs and only 5'2-5'3.

    I've recently started on Visalus which is a weight management program where I have a shake for breakfast, snack, shake for lunch, snack and a decent meal for dinner. I've finally just got myself back going to the gym, was in a rut for awhile, where I do a mixture of treadmill and some p90x strength training.

    I was just wondering if you thought my goal of losing 20-25lbs was realistic. What do you think I could do to help jump start the weight loss and are there any routines that you think may be more beneficial to me (all over weightloss and toning)?

    Thanks so much!
  • Hi emdelory! Wow, congrats on all the amazing work you've already done. That's great! You are doing so many of the right things. There are a couple of things that I can suggest. The most important thing is overall caloric intake, but you need to be careful not to cut them too much. I am not a registered dietician, so there is only so much I am permitted to suggest you eat, but make sure you are including high-quality protein sources (chicken breast, turkey breast, most fish, egg whites) with each meal. Many people make the mistake of eating primarily carb sources. The other thing to do is to change things up. I know you said you are doing everything from Zumba to circuit training, so try something else like power yoga or kettlebells. You can also change things up by doing similar workouts, but increasing the intensity level or duration of your workout time.

    Hope this helps. And again, you are really doing some great things, so I have a good feeling you will reach your goals!

    Doug
  • In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_get-answers-to-your-fitness-questions-here?plckFindPostKey=Cat:Wedding%20BoardsForum:238Discussion:62e5a7a9-bec9-4f0a-9a5d-8f6dbfc50589Post:6bb75fa8-8aec-449e-81b9-ed9dbcc0780a">Re:Get Answers to Your Fitness Questions Here</a>:
    [QUOTE]Hi Doug! Im getting married June 16, 2012 and i am trying to lose weight in my stomach, thighs, especially my saddle bags and tone my arms however I've run into a problem...a few weeks ago I almost tore my right ACL. I am currently taking Lipo 6 Black as well and using P90X arms and shoulders
    Posted by ShrtStck[/QUOTE]
    Hi ShrtStck! When you say you almost tore your ACL, I think it's safe to assume you are not able to do much with your lower body. This is a major challenge to burning calories because lower body muscles are the largest ones and the most efficient at burning fat and calories. Arms and shoulder workouts are good, but don't neglect doing rowing (pulling) moves too because that will help work your back and rear shoulders. Your core is also a place to focus on because you can do many core exercises without having to use your knees very much.

    My all-time favorite upper body exercise is the push-up, but I am going to explain to you the way to get the most out of your push-ups, and really make a difference. I call these turbo push-ups. First of all, make sure you use proper form. You can be in the standard position (on your toes) or in the modified position (on your knees). Make sure you tighten your abs and keep your body in a straight line from your shoulders through your knees. Hands should be about shoulder width apart.

    You’ll need to have a stopwatch handy (or a secondhand on your watch). The stopwatch on an iPhone works great if you have one because you can place the phone right next to your hands and the readout is very large.

    You are going to do 20 seconds of as many push-ups as you can possibly do (while maintaining your proper form). Rest 10 seconds, and then repeat by immediately do another 20 seconds of high tempo “turbo” push-ups. Repeat for at least 4 rounds, and 8 if you can.

    How’s that sound, are you up for it?
  • Hi campbsh! I got these awesome tips from my close colleague Roger Adams, Ph.D. Here's what Dr. Adams recommends to prevent bloating:

    We know you have been eating healthy as your prepare for your wedding. However, some of the healthiest foods are also some of the gassiest. To prevent any wedding-day bloat as you walk down the aisle and later, take that first dance at the reception, follow these tips for three or four days before the wedding to keep that tummy flat.

    Roger Adams, Ph.D., CISSN

    EatRightFitness.com


     

  • Hi KerrySully1213! OK, you asked the perfect question for me to shamelessly plug the brand new DVD from The Knot called Bridalicious® Boot Camp by The Knot - Size Down Your Gown in 90 Days!

    Why do I love this DVD? Because I created it based on my Bridalicious Boot Camp that I run in Dallas, TX and have been doing since 2005 for thousands of brides.
    http://wedding.theknot.com/fitness-boot-camp.aspx

    I am very excited about it and I'm not just plugging it because I'm biased, it sounds like it is exactly what you are looking for according to your questionTongue Out

    Remember what I always say, "no quitting 'til the final fitting!"

    Doug
  • Hi lynnmarie19! Yep, you're wedding is just around the corner, but you can definitely make a difference before then. If you want to avoid lifting weights due to your shoulders, you need to bias your training to your lower body which enables you to keep up your intensity. Performing sprints or high intensity exercises like high speed jumping jacks, or high speed running in place for short periods of time followed by rest and recovery and then repeating is a fantastic way to burn lots of calories.

    If your shoulders are getting irriated, it would seem that pushups are not the best idea, but keep up the yoga, but just refrain from the yoga moves that impact your shoulders too much. You will likely have better luck with pulling/rowing moves, but I don't know without actually being there to train you.Cry

    Here's the info about preventing bloating from my close colleague, Roger Adams, Ph.D, CISSN:

    We know you have been eating healthy as your prepare for your wedding. However, some of the healthiest foods are also some of the gassiest. To prevent any wedding-day bloat as you walk down the aisle and later, take that first dance at the reception, follow these tips for three or four days before the wedding to keep that tummy flat.

     

    During the final countdown to your wedding, try these tips to have a trimmer look around your tummy.

     

    • DON’T consume specific gassy foods for a few days including the following:
      • bananas, peaches, apricots, raw apples, raisins, and melons
      • beans, lentils, onions, cauliflower, broccoli, cabbage, and Brussels sprouts
      • dairy products high in lactose like skim milk and yogurt
    • DON’T use artificial sweeteners as these can cause temporary bloating in your gastrointestinal tract; especially chewing gum!
    • DO cook all vegetables and avoid raw ones. Cooking allows for easier digestion and can minimize gas.
    • DO maintain small meals throughout the day. (DON’T skip meals)

    ·       DO drink plenty of water to aid digestion and reduce water-weight gain and prevent the dreaded “big day bloat.


    Roger Adams, Ph.D., CISSN

    EatRightFitness.com


  • In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_get-answers-to-your-fitness-questions-here?plckFindPostKey=Cat:Wedding%20BoardsForum:238Discussion:62e5a7a9-bec9-4f0a-9a5d-8f6dbfc50589Post:39e817bf-8a0e-40c9-ba80-09ac464036b3">Re: Get Answers to Your Fitness Questions Here</a>:
    [QUOTE]Hello! I'm not getting married until next June BUT I've been having trouble with my lower tummy for a few years and I just want it gone! (I want my wedding dress to show off my hip line, not my flub in the front) I have no other issues with my body (I love the rest of it!) but that pooch in the front and a little on the sides. Grrrrr />:( I have had two children in that last 6 years, so I know that doesn't help. Any good advice? Thanks so much!
    Posted by stephen+kate[/QUOTE]

    Hi stephen + kate! When it comes to toning, tightening and shaping, please keep in mind that body fat cannot be “spot reduced.” Your body will shed fat through diet and exercise, but it will come from many different areas of your body, regardless of your regimen. Having said all of that, as the body fat goes away, you can certainly focus on specific muscle groups to make them more toned and sculpted, including flattening your tummy.

    One of my favorite abs/core exercises that you can try are bicycle crunches where you are on your back. Raise your legs off the floor and pump your knees in and out from your chest with your arms behind your head and elbows wide open "like an open book." Rotate the elbows toward the opposite knee as you pump your knees in and out. You need to draw your navel toward your spine to make sure your core muscles are engaged throughout.

    "No quitting 'til the final fitting!"<img src="http://cdn.cl9.vanillaforums.com/downloaded/ver1.0/content/scripts/tinymce/plugins/emotions/images/smiley-wink.gif" border="0" alt="Wink" title="Wink" />

    Doug
  • In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_get-answers-to-your-fitness-questions-here?plckFindPostKey=Cat:Wedding%20BoardsForum:238Discussion:62e5a7a9-bec9-4f0a-9a5d-8f6dbfc50589Post:5dd6e9f1-427f-44f8-88b8-d5145376ee2f">Re: Get Answers to Your Fitness Questions Here</a>:
    [QUOTE]Hello, I am 6 months out to my wedding.  I have been running and doing strength training but am really struggling to get rid of my last 5 pounds to reach my goal.  I also really want to tone up my legs.  Do you have any suggestions?  Thanks so much!
    Posted by CCSD[/QUOTE]

    Hi CCSD! Well, the good news is you only want to drop 5 more lbs, and you have 6 months to do it. If your training has gotten you results, it might not take something new, but simply persistence. But, the best way to break through a plateau is by changing things up and getting outside of your comfort zone. In other words, really challenge yourself with something new at least once a week, and you can stick to your current routine on the other training days.

    "No quitting 'til the final fitting!"<img src="http://cdn.cl9.vanillaforums.com/downloaded/ver1.0/content/scripts/tinymce/plugins/emotions/images/smiley-tongue-out.gif" border="0" alt="Tongue Out" title="Tongue Out" />

    Doug
  • In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_get-answers-to-your-fitness-questions-here?plckFindPostKey=Cat:Wedding%20BoardsForum:238Discussion:62e5a7a9-bec9-4f0a-9a5d-8f6dbfc50589Post:ee30ff48-0db4-49d5-abce-5577294c6600">Re: Get Answers to Your Fitness Questions Here</a>:
    [QUOTE]Hi Doug, So here's the thing, I'm getting married in 5 months and unfortunately I'm the heaviest I have ever been. I quit smoking almost a year ago and that combined with  my bodies hormones being out of whack (I'm 31yrs old and recently found out I'm in menopause) have taken their toll on me. I'm a good 20 pounds heavier then I used to be - I now weigh 140lbs and only 5'2-5'3. I've recently started on Visalus which is a weight management program where I have a shake for breakfast, snack, shake for lunch, snack and a decent meal for dinner. I've finally just got myself back going to the gym, was in a rut for awhile, where I do a mixture of treadmill and some p90x strength training. I was just wondering if you thought my goal of losing 20-25lbs was realistic. What do you think I could do to help jump start the weight loss and are there any routines that you think may be more beneficial to me (all over weightloss and toning)? Thanks so much!
    Posted by Trins[/QUOTE]

    Hi Trins! Yes, your goal of losing 20-25 lbs in 5 months is realisitic. I am not familiar with the weight mgmt program you are on, so I will not comment on it, but I generally feel that any time one engages in an organized, well-thought-out program, it is usually a good thing that will get results.

    I am a big proponent of High Intensity Interval Training (HIIT) combined with metabolic resistance training (strength training). I am excited to let you know about the DVD The Knot just released and will launch next week!
    <a href="http://wedding.theknot.com/fitness-boot-camp.aspx">http://wedding.theknot.com/fitness-boot-camp.aspx</a>

    This is my first recommendation not because I produced it, but because it is the program I have used with brides since 2005 and still use every day at my Bridalicious® Boot Camp here in Dallas, TX.

    Hope all this helps and keep up the great work. "No quitting 'til the final fitting!"<img src="http://cdn.cl9.vanillaforums.com/downloaded/ver1.0/content/scripts/tinymce/plugins/emotions/images/smiley-tongue-out.gif" border="0" alt="Tongue Out" title="Tongue Out" />

    Doug
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