Exercise Q&A

Congratulations! You have started an amazing journey towards a stronger, healthier, fitter YOU! I want you to know that I am here to guide, motivate and encourage you every step of the way!

I have encouraged, motivated and assisted hundreds of women along with their beautiful journey. Here are some common questions and solutions.

Should you not find the solution to your answer here feel free to contact me by filling out the form below.

Good Luck and remember to always consult with your healthcare practitioner before starting any new exercise plan.

 

Q: Hi Carla, I bought small pink weights to train with. I would like to get rid of the fat under my arms. I do not want to look like a bodybuilder though. How should I go about with the exercise routine?

A: Carla Smith – Fitness Expert  Make sure that you can comfortably do 15 repetitions with your weights while using some effort. If you can do more than 15 then the weight is too light if you can only do less then it’s too heavy. Women can’t build big muscular arms because we don’t have high levels of testosterone which is a male hormone. IF you are doing 3 sets of 15-20 you will only build a lean toned body. You can follow this awesome home workout and use your

Q:  Carla hi!How much do I need to jog in a week to shed some weight!

A: You need to jog/exercise for at least 45-60minutes 5-6xweek. Enjoy!

Q: Hi Carla, is doing house chores an adequate workout when you can get time 2 exercise?and sometimes walk around town during lunch at work 4 30min is it ok

A: Carla Smith – Fitness Expert-  If you are doing house chores for 45-60minutes 5-6xweek and using effort then that’s great! Try brisk walking or jogging for 30minutes. If not, try following this quick exercise plan that can be broken down. Enjoy!

Q: Hi carla…is brisk walking 3-4 times a week for 30min enough to lose weight?

A: Carla Smith – Fitness Expert- You need to exercise for 5-6xweek for 45-60minutes in order to lose weight. Brisk walking is fine until you are fit enough to add in jogging.

Q:  Hi Carla. Tell me what exercise really helps for my tummy. I run walk all kind of stuff my tummy just doesn’t get flat. Thanks, for all your advice.

A: Carla Smith – Fitness Expert – Running is great. Try jogging/ running for at least 45-60minutes 5-6xweek. It takes at least 6-8weeks to start seeing some changes. Remember to follow a very healthy diet.

Q: Hi Carla weightlifting in combination with skipping rope can it give me effective result in losing weight?

A: Carla Smith – Fitness Expert – Definitely! Make sure that you are skipping at least 45-60minutes 5-6xweek and weight training 3xweek. Or combine the two and do 3minutes of skipping in between exercises.

Q: Hi Carla Smith – Fitness Expert, I go to gym 3 times a week, I run for 30mins and do exercise in the class for 1 hour, is that enough, for losing weight or its just for being fit, I want to lose my tummy, I can see the results but not 100% feeling great , please advise !!

A:  What you are currently doing is to stay fit and maintain your weight. To lose weight you need to do cardio 5-6xweek for 45-60minutes.

Q: Hi Carla, I’ve been doing sit-ups 4 the past 3 weeks to burn belly fat but I don’t see any change, so. which exercise is best between sit-ups, skipping rope and jogging?

A:  The best exercise to lose belly fat is cardio. That means jogging/skipping/running/dancing/aerobics 5-6xweek for 45-60minutes. Sit-ups are great for toning but you have to do cardio to lose the fat.

Q: Hi Carla, please tell me the best exercise for flabby upper arms.

A: Carla Smith – Fitness Expert Try this workout and tone those legs too. Enjoy!

REVERSE LUNGES AND TRICEP KICKBACKS

Start in a standing position, with a dumbbell in each hand, palms facing inwards.

Take one big step forward with your right leg, then lower your back knee and lean forward so that your knee is at a 90 degree angle. Be careful that your knee does not extend past your foot.

Keep your abs tight and back straight while pushing your weight into the centre.

Stay in this position, keeping your dumbbells in line with your waist and close to your sides.

Push your arms back, keeping them straight, as you straighten your legs slightly.

And bring your arms to the front (to 90 degrees) as you bend down and slightly forward on your knees.

REPEAT 3 SETS OF 15 ON EACH LEG

Q: Hi Carla, please can you let me know what exercise is best for building up muscle in your tummy area.

A: Carla Smith – Fitness Expert – It’s first very important that you lose the belly fat. Remember to do cardio exercises 5-6xweek for 45-60minutes. You can also follow this exercise 3xweek. Enjoy!

CURL-UPS WITH WEIGHTS:

3 sets of 15–20

Step 1: Lie on your back with your knees bent, your feet flat on the floor. Hold a dumbbell with both hands, keeping your arms straight and on top of your body.

Step 2: Suck in your navel towards your spine and keep your chin on your chest.

Step 3: Use your abdominal muscles to gently lift your shoulders off the floor, at the same time rolling the weight up to your knees.

Step 4: Slowly lower back down and repeat.

Q: Hi Carla, I’m looking for easy sit at your desk type of exercises to slim my inner thighs and slim my upper arm, please.

A: Carla Smith – Fitness Expert – Place a tennis ball or a book between your knees and squeeze. Place water bottles filled with sand/water in both hands, palms facing upwards and curl up towards your shoulders. Repeat 3 sets of 15 for both. Enjoy!

Q: Hi Carla, I do such a lot of walking, I seem to get fit but it does not look like I am losing weight. I am so depressed, don’t even wanna look at the scale.

A: Carla Smith – Fitness Expert- You need to exercise with more effort to lose weight. Try brisk walking/jogging/cycling/running/swimming/stepping/dancing/aerobics at least 45-60minutes 5-6xweek. Good Luck!

Q: Hi Carla. I want to know why do some people lose weight without exercising or dieting but others have to work hard to lose weight?

A: Carla Smith – Fitness Expert – It depends on your age, hormonal levels, metabolism fast or slow and our genetic makeup.

Q: Hi Carla, thanx for all the info.Please tell me is it true that if you don’t do cardio, just tummy exercises, you can’t get a flat tummy?

A: Carla Smith – Fitness Expert – That’s correct. You have to cardio exercises to lose belly fat.

Q: Hi Carla. My question is, I want to lose weight is it better to do cardio or weight training. And what supplements are good?

A: Carla Smith – Fitness Expert – Cardio is very important to lose body fat and weight training is important to build lean muscle to increase your metabolism and get toned.

Q: Hi Carla. I know some people who exercise everyday. And it’s not just a few minutes a day, it’s a proper workout everyday. I was just wondering of it is possible to do too much of exercise? Do you need to give your body a break every now and then?

A: Carla Smith – Fitness Expert – Yes, it’s very important that you rest between exercise days. It is fine to exercise everyday but workout different muscle groups on different days.

Q: Hi Carla. when would be the best time to exercise – early mornings or late afternoons?

A: Carla Smith – Fitness Expert – In the morning is great because it will increase your energy levels for the day.

Q: Hi Carla, thank you for my email. i just wanted to know what HIIT training is? Is is better than normal cardio? sounds good, but i dont get quite get it? thank you

A: Carla Smith – Fitness Expert- It’s a pleasure. HIIT training is high intensity interval training. It burns fat faster in less time. You would start an exercise say running for a total of 25-30minutes. First 3minutes you would walk at an intensity of 4-5/10 very light then run for 30-60seconds for a very high intensity of 8-9/10 then back to 3minutes of light 4-5/10 effort. You would repeat this cycle for the duration of the 25-30minutes. It’s very intense so I don’t recommend it for beginners.

Q: Hey Carla what is the best time to go for a jog and what can i do to stay motivated to workout coz i do for a week and then the next I start lacking. do u thnk it is a good idea to get a gym buddy so u can motivate each other?

A: Carla Smith – Fitness Expert- Mornings are great! You are more likely to stick to it. Listen to music while jogging or get a friend to join you.

Q: Hi Carla, I wanted to find out if you’ve ever used the Vibro Shape Slimming Belt for tummy toning and if it works???

A: Carla Smith – Fitness Expert – Unfortunately it will not decrease your tummy fat or tighten and tone your tummy. Lots of cardio, following a healthy diet and following the tummy exercises tat I posted will.

Q: Hello Carla! I do take a 30mins walk daily but i have these Stubborn Fat(Love Handles) that is hard to Melt. What to do?

A: Carla Smith – Fitness Expert Hi Thulisile TheGeneral Kilani. You need to do more. Try jogging/brisk walking for at least 45-60minutes 5-6xweek. You can also do this exercise 4xweek. Enjoy!

KNEE TO ELBOW

Lie on your back, your knees bent and your feet flat on the floor.

Suck your navel in towards your spine and tighten your glutes throughout the exercise.

Cross one leg over the other at 90 degrees. Put your left hand against your ear, elbow bent.

Suck your navel in towards your spine and curl up, bringing your left elbow up to touch your right knee. Hold for 2 seconds.

Lower yourself back down to the starting position. Now start with your right elbow touching your left knee. Keep alternating.

REPEAT 3 SETS OF 15 ON EACH SIDE

Q: What are the exercises you suggest to tone legs and the tummy?

A: Carla Smith – Fitness Expert – Try these exercises 3-4xweek.

TARGET: Outer thighs

OUTER THIGH CIRCLES: 3 sets of 15–20

Step 1: Lie on your side with one leg stacked on top of the other, resting your head up on your hand.

Step 2: Slowly lift your top leg as high as you can, then slowly lower it half-way and do one mini circle.

Step 3: Lower your leg back to the starting position.

TARGET: Inner thighs

PiIé SQUATS :3 sets of 15–20

Step 1: Stand with your legs wider than hip-width apart, holding one dumbbell between your two hands with palms facing upwards.

Step 2: Push your hips back while keeping your abs tight throughout the exercise.

Step 3: Squat down and slowly pulse up and down for 3 seconds.

Step 4: Slowly come back up into the starting position, tensing your legs on the way up.

TARGET: Bottom

DONKEY KICKS: 3 sets of 20

Step 1: Start on all fours with your elbows on the mat and your tummy tight.

Step 2: Slowly kick your leg up, fully extending your leg and lifting it as high as you can.

Step 3: Slowly lower your leg until your knee is just above the ground and kick it back up again.

TARGET: Tummy

CURL-UPS WITH WEIGHTS:3 sets of 15–20

Step 1: Lie on your back with your knees bent, your feet flat on the floor. Hold a dumbbell with both hands, keeping your arms straight and on top of your body.

Step 2: Suck in your navel towards your spine and keep your chin on your chest.

Step 3: Use your abdominal muscles to gently lift your shoulders off the floor, at the same time rolling the weight up your knees.

Step 4: Slowly lower back down and repeat.

Q:  Hi Carla. Please tell me what exercise can target the lower ab area. Sit up’s don’t really affect that stubborn fatty area.

A: Carla Smith – Fitness Expert – Only cardio exercises will decrease the stubborn fat on your tummy. Try jogging/cycling/running/swimming/stepping/dancing / aerobics at least 45-60minutes 5-6xweek. You can also try this exercise to firm your tummy. Good Luck!

REVERSE CRUNCHES

Lie on your back, your knees bent and your feet flat on the floor. Cross your feet one over the other.

Take a deep breath in while lifting your legs towards your chest.

At the same time lift your hips off the ground by using your lower ab muscles.

Breathe out as you lower your legs back down to just above the floor, keeping your knees bent.

REPEAT 3 SETS OF 15