Elite Trainer & Pro Fitness Competitor - I can help

[Italianangel]

HI,
I joined up cuz I was looking for some make up advice and so I figured I would also hop over to this section and offer myself up for anyone who is looking for advice or questions about exercise, weight training, athletics, fitness or figure competing, fitness model competitions, diet and meal planning, leaning etc etc......
Thanks for having a great resource and I hope I can help here!
Linda

[Italianangel]

HI,
I joined up cuz I was looking for some make up advice and so I figured I would also hop over to this section and offer myself up for anyone who is looking for advice or questions about exercise, weight training, athletics, fitness or figure competing, fitness model competitions, diet and meal planning, leaning etc etc......
Thanks for having a great resource and I hope I can help here!
Linda

[Jaime]

I would absolutly love any advice you could offer! I am trying to lose the 15 pounds i gained in the past 6 months ( eww) and im really hitting a brick wall.... i was hitting the gym all the time, no difference, ive tried to change my deit around, no difference. I would really appreciatte and tips you would share.

[Italianangel]

Usually I ask for your diet and training up to now but in general usually adjustments in diet such as eating along these lines help get you leaner:
meal 1 - plain oatmeal made with water, a serving
snack 1 - plain no fat yogurt and a pc of fruit or if you really want to drop fat, protien powder and water - a low carb low fat protein powder which has 22gms of protien or more in each scoop.
meal 2 - grilled chicken or tuna can, 1/2 cup brown rice measured cooked, with a huge multi colored salad topped with vinegar of choice and some Udos Mixed oil blend - don't be shy cuz this is omega fats, it helps you lean, we use it for contest!!
snack 2 - 2 plain rice cakes with a tsp of almond butter between them or protein drink again, or 1/2 chicken breast or yogurt again but no fruit - but a handful of almonds plain, instead.
Meal 3 - larger version of meal 2 with a small steamed yam instead of rice.
1-3 hours before bed have a protein drink, 1/2 chicken breast, can tuna packed in water rinsed and drained with Udos on top or a yogurt.

A multi each day is nice, calmags at night is good too!
This is very simple and you eat every 2-3 hours with as much protein and veggie as you want.

Exercise, try 30 mins jogging at 5mph but do this after weights, maybe try:
Day 1 - legs (quads, hams, calves)
Day 2 - Arms (bicep, tricep, shoulder)
Day 3 - Chest and Back
Day 4 - Abs and Obl
Day 5 - iInner and outer thigh + glutes

Working out 3 sets of 15 with 1-2 exercises per muscle group!

Let me know how this works, if you stick with it and do it strictly you can drop 8-10 lbs by mid Sept!

Don't forget to get 2-3 liters water, no sugars or salts or other drinks at all, just water and to stretch well after each exercise.
Linda

[bulletproof77]

Hey, welcome to the boards! I took a quick look at your website, very impressive! I think you'll be a great fixture here!

I've been working out with weights (mix of free weights and machines) since I was 17, but think I could use a bit of guidance to move to the next level and learn more advanced free weight exercises. I'm thinking about hiring a personal trainer, and have a free demo tomorrow. What kind of questions should I ask him, and what should I look for? I was going to ask certifications, what his education is, experience in personal training, and basically how well he explains exercises and answers my questions. Anything else I should look for?

[Italianangel]

The main idea is to make sure he UNDERSTANDS YOUR needs and asks YOU the right questions too.
Yes, get his bio, certs, background, testimonials or referals for sure! Make sure you are not bound to anything and can test him out with a few sessions by getting a smaller package first. You do not want to get hurt and you do want to get results.
Make sure he is insured and he asks you about your goals, needs, diet/training/medical history.

Good luck with that and FYI, there are some free diet and training programs at my yahoo trainer and competitor groups in the files sections. I can PM you the URL links if you like.
I am not sure I am allowed to post the links here, but they are on my lindacusmano.com site right now as that site is down so it has my other links listed.
Linda

[bulletproof77]

He's a PT at my gym, so I assume he's insured?... I am worried that he's not going to listen to what I want to accomplish (i.e. steer me towards the light weights and machines, which is what I don't want). I'll let you know how it goes tommorrow! I'll take a look at your site when I have more time, thanks!

[LU*]

Hey! I have a question that's actually killing me! I have a standard body, my upper part is actually really thin, but my legs are short and a BIT chubby. I want to make them look thinner, but I don't know wich exercises to do. I tried squats, lunges, that sort of thing, but then I heard that they add muscle to your legs so they actually grow. I was told the best exercise for reducing the size of the thighs is walking. I also do ballet... will that help? The worst area is my upper inner thigh... you know below the crotch area (I'm sorry, I don't know how to explain!). How can I make THAT part get thinner??? If there's a chance obviously. If not, please let me know so I'll just stop trying alltogether http://community.icompact.com/groupee_common/emoticons/icon_razz.gif
Anyways, thanks so much!

[Italianangel]

Wow, are you ever pretty, I like looking at peoples pics but it really helps me with knowing their bodys' needs.
Those exercises can build you up IF you lift very heavy and lift for gains.
But doing those exercises with bodyweight or very light weights for very high reps will help you lean them down - it is not the exercise so much as how it is done.
I have a thigh thinner workout - here is some of it. It is at my fitness competitor yahoo group if you want the full copy or to try some other workouts or diets which are posted in the files sections and free for members, who are free to join.

Cardio
Jog outside for 30 mins at an easy pace, non stop!

Weights
Do this at home or outside –
Walking lunges counting left as one then right as one…etc.
Side lying legs up (both come up, balance on hip doing left first
then right) holding for secs, so if this is week 1 for 10 reps you do
10 secs.
Lie on your side, as inline as you can, arm under your head, then
lift both feet, keeping legs together, staying inline, and hold for
seconds.

Squat side out first you squat then on the up phase you pull out your
left leg like an outer thigh exercise, then the right on the next
rep…..each side is ½ a rep….. watch your squat form.

Cardio
Cycling for 10 mins on recumbent bike level 2 followed by
10 mins running on treadmill at 5-6 mph followed by
15 mins on elliptical with level 7 hills and level 3 intensity
followed by
10 mins on rower slowing down for last 2 mins
Stretch all muscles

Weights
Step ups on step with 6 rises per side, one leg first, coming back
down with control, no sound on landing then repeat for 10 reps then
switch legs doing this 3 times per leg trying to go without rest.

Ball squats (ball against wall) 3x30 with no weight, feet forward so
that knees are over ankles when bent to 90 degrees and don't let
knees wobble or knock in!!

Walking lunges 10 per leg 3 times holding at least 10 lb DB per arm
Standing calve raises on machine 4x15
Heal print 4x20 per leg with 3lb ankle weights on each leg not done
on hands and knee, but on belly and elbows, leg bent lifting heal to
ceiling.

YOu would have to do a search for 'thigh thinner' within the posts at the group. YOu don't need tons of fat loss at all so you can go casual on cardio if you like but it will help thin the thighs.
Linda
Linda