All your personal fitness, exercise and diet questions answered by an experienced fitness instructor. This week, Mel gives advice to on supplements and how to keep your workouts challenging.
Mel Andrews is a tutor at Lifetime Training, and has over ten years experience in personal training and GP referral instructing. Below she answers your fitness questions to help you get and stay in shape.
If you have a fitness question you would like answered by Mel, all you have to do is submit your question using the Comment on this Article box below. And remember – sign-up to our monthly health and fitness newsletter to receive your expert answer direct in your in-box.
Michelle Asks:
I have always exercised. I am 36 and for 3 months now have been weight lifting mixed with the cross trainer. I do 3 to 4 sessions a week and each session lasts about 1 hour, plus I eat healthily. I feel I have come to a stand still and would love to be leaner and more toned. Do you think I should take supplements? I just would like better results for all my hard work.
Mel’s Answer
First of all, well done! You’ve managed to stick to a programmed for longer than most. It’s now really important that you keep seeing results.
Lots of people begin their programme and at that time it feels challenging, or at least it should have done. As the weeks go by and you get fitter the programme feels easier and no longer challenges you as much. Eventually you hit a plateau and don’t seem to be getting anywhere. This is when you need to see your instructor and get a new programme. The weights that you lift need to change.
You may lift more weight, carry out more repetitions or add another set. A good progression may be to progress onto free weight exercises rather than machines. Your cardiovascular work needs a change too. You might feel that you need to try a new machine such as the treadmill or rower or you can stay with the cross trainer and make it more challenging.
The bottom line is, each session should take you a little outside of your comfort zone. This is called overload and any programme needs overload to make it work. As soon as the programme becomes easier, increase the levels a little, with the guidance of your instructor and you should see the results you’re looking for.
Most recreational exercisers do not train intensely or frequently enough to require a supplement. You may just need a few more calories each day to give you the energy you need for your training sessions.
Mel Andrews, pictured. When taking up any new activities or exercise always consult with your GP first and ensure that you get advice from an appropriately qualified instructor.
For more information on fitness courses & more contact Lifetime Training on 0870 702 7273 or visit www.lifetimehf.co.uk
