This decreases the likelihood of injury while increasing the effectiveness of each exercise.įor Randolph, it is important that those who train with her understand that change that is lasting comes gradually and is the result of healthy habits (not fads). Note: Maintaining good posture (neutral spine) is imperative. It is an inexpensive and easy-to-perform method of screening for weight categories that may lead to health problems.īMI is used as a screening tool to identify possible weight problems for adults. BMI is a fairly reliable indicator of body fatness for most people. Exercising gave me energy to do things that I could not do before."Īccording to the Center for Disease Control ( the Body Mass Index (BMI) is a number calculated from a person's weight and height. I have lost over 11 pounds and am now at my preferred BMI. I was able to do both in a short period of time. "My goal for training was more to tone than to lose weight. "Once I turned 30, I really started thinking that I should be doing something to become a healthier me," Gable says. She explains why exercising is now important to her. Qwana Gable, administrative assistant at the Andrews Institute, has been training with Randolph since September 2013. These are some exercises that hit all the right places, whether performed outside or inside of the gym," explains Randolph. "Abdominals are always a struggle, especially with age, children and poor food choices. Squats and abdominal crunches are the fastest ways to get the butt and gut in peak form. Avoid eating large meals after 7 p.m., and start each day with a healthy breakfast. Eat more lean protein and vegetables, and drink, at least, eight 8-ounce glasses of water daily. Q: What exercise tips can you give to those who want to see relatively quick results for bathing suit season?Ī: First, and foremost, cut back on sweets, bread and dairy. Tip: After establishing a regular exercise routine, start to focus on the body parts that cause insecurity and/or seem resistant to efforts by incorporating a light-medium set of dumbbells. Next, start walking, jogging or doing a cardio program three to five days per week for at least 30 to 45 minutes. Q: What do you recommend to start the journey to better physical health and appearance?Ī: First, start by cutting back portions of food and eating more frequently throughout the day. There are many exercises that can be modified, if needed, and performed at home, in hotel rooms, offices and outdoors that effectively lead to a great shape. Q: Does a person have to join a gym to see improvements?Ī: No. Weights are a great way to help sculpt the physique and gain strength - which is great for the skeletal system - and cardio aids in burning calories and strengthening the heart. Q: Does one need both, cardio and weights, to achieve optimal results?Ī: Yes, a balance of cardio and strength training is needed to obtain optimal results. Unhealthy amounts are the result of poor dietary habits and a sedentary lifestyle. The derrière, hips and abdominals are common areas for women to store fat reserves. Q: What areas are the most difficult for women to get into and keep in shape?Ī: This depends on genetics. Studies indicate that testosterone helps men stave off osteoporosis. Testosterone is typically associated with increased muscle and bone mass, voice deepening and increased facial hair in men. Although it is possible for some to achieve a very lean and muscular appearance, the only way to truly make one's physique masculine is by using testosterone, a hormone present in both men and women. Q: Why are women afraid of using weights, and is it true that overuse can result in a very masculine physique?Ī: Women are afraid because of myths that they will look manly or become too bulky.
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