•Dyanne Williams •Los Angeles Personal Trainer •Dyanne Williams •Los Angeles Personal Trainer •Dyanne Williams •Los Angeles Personal Trainer •
Dyanne Williams
Los Angeles Personal Trainer
In-Home Personal Training in Los Angeles and Beverly Hills.
 
Q&A
•Dyanne Williams •Los Angeles Personal Trainer •Dyanne Williams •Los Angeles Personal Trainer •Dyanne Williams •Los Angeles Personal Trainer •
Questions and Answers
Here is your chance to ask whatever you wanted to know about health and fitness. I will answer your question via email and possibly post it (minus name and personal information).
I've heard different theories on whether you should do your cardio before or after weight training. What do you recommend?

That really depends upon your goals, stamina, and personal preference. If my client's goal is weight loss, I recommend doing cardio first and intermingling 30-60 second cardio intervals between sets (jumping jacks, jumping rope, stepping, etc.) so that his or her heart rate is elevated during weight training, thus burning more calories. If you have good stamina, this is usually a good way to kick your metabolism into overdrive.

If you are weight-training for hypertrophy, you would most likely want to do your weight training first. You want to be able to lift to your maximum potential, and most people find that this is not possible after a strenuous cardio session.
How do I get rid of the fat on my inner thighs? I use the elliptical machine and then do the inner thigh machine and I don't see any difference.

To get rid of fat, diet and cardiovascular exercise are the key elements, so you are on the right track with the elliptical machine. Unfortunately, you can not spot reduce fat, so try a total body weight training program instead of just the adduction machine. This will build muscle to help raise your metabolism.
I'm a 46-year old woman. My mother has osteoporosis, and I don't want the same thing to happen to me. How much calcium should I be getting?

Typically, a woman your age would need 1200 mg. per day. But 1500 mg. per day is recommended for women that do not opt for hormone replacement therapy after menopause. Remember that you need 400-800 IU a day of vitamin D to properly absorb calcium. This is accomplished with sunlight or vitamin D supplements. Also keep in mind that things such as caffeine and sugar deplete your system of calcium. This is a very important concern that I suggest you talk to your doctor about.
I'm into martial arts and I need more strength, so I began weight training. Is this going to make me lose my flexibility?

Not necessarily. You should stretch the muscle you are working in between sets. Make sure you stretch well, holding each stretch for 30-45 seconds. As you progress, try working in an unstable environment (using Airex pads, balance disks, etc.) before adding more weight.
This may sound silly, but I want to know the best exercise for firming up my butt.

Walking lunges are great at giving that extra lift! I love lunges, but they can be hard on the knees. If you have any knee problems or if the lunges hurt the knees, try the following exercise: lean lightly against a wall and kick one leg back behing you, then control the movement as the leg goes down. Focus on contracting your glutes as you kick.
My 12 year-old son loves to play football and wants to weight train to gain size. I think he is too young. What is a good age to allow him to start?

A general rule is to wait until puberty, because a child's bone structure is different than an adult's and more prone to injury. He may be old enough now, but first he needs to see a doctor for a physical and the doctor's recommendation. Then I suggest finding a trainer or a beginning weight lifting class so he can start off slow and learn proper technique.
As a vegetarian, how can I ensure I have enough protein in my diet?

The hardest part of being a vegetarian with an active lifestyle is ensuring that you have enough protein in your diet. Fortunately, we live in a society where there are plenty of alternatives to animal protein.

Here are some alternative sources:

  • soy and whey protein powders
  • tofu
  • soy milk
  • prepackaged foods from brands such as Morningstar Farms and Gardenburger
  • nuts and peanut butter
  • also, if you are not a vegan, you can get protein from dairy products such as yogurt, milk, eggs, and cheese (but watch out for the fat content).

Check out my article Calorie Use and Breakdown to find out how much protein you need in your diet.
I am 36 years old, and starting to put on the pounds, especially in the mid-area. My mom and sisters currently struggle with the same problems, which I wish to avoid, mainly to avoid health problems in the future (diabetes runs in our family).

When first starting out trying to eat a healthier diet, how can I stop the constant cravings of the "junk foods", i.e. doughnuts, pizzas, etc.. I feel like the more I try to eat fruits, vegs, fish, poultry, the more I crave the junk food and feel like I want to eat 10 times a day. I know a lot of it is in the mind, because the more I focus on eating right, the more I think about food.

I understand- diabetes runs in my family too, which is the primary reason I try to stay in good shape. To reduce cravings, eat small portions of the foods you like. Eat a small piece of pizza as one of six small meals a day. Eat half a doughnut for breakfast a couple of times a week. Try to make small changes. They will become part of your lifestyle. Try snacking on carrots, celery, broccoli, etc. I find that those numb my taste for sweets (and I have the worst sweet tooth ever)! Also, if you drink your 2-3 liters of water a day, it should help to cleanse your system. I find the more toxins, preservatives, and sugar I get out of my system, the less I crave junk food.
When first starting to try and lose weight, do you recommend doing more cardio activities (like aerobic classes, running, treadmill) and then toning on the weight machines, or do you recommend doing them both? I have heard if you try to work on the weight machines first, you will build muscle on top of fat.

It is an excellent idea to start off weight training in addition to cardio to lose weight. Muscle is built under fat and will not cause your body to retain fat. In fact, the extra muscle will cause your body to burn more fat. I think this idea came about because sometimes you build muscle more rapidly than you burn the fat. When the muscle goes on first, you will appear slightly bigger for a very short time and gain a couple of pounds (because muscle weighs more than fat). This usually only lasts a week to a month until your body's metabolism starts kicking into overdrive and begins to burn fat. Then you will start to look much leaner and more toned.
I'm a 42-year old woman. I have been doing aerobics or walking 3-4 times a week for fifteen years. I have gained seven pounds in the last few years even though my diet and activity levels haven't changed. What would help me lose this weight?

This is actually quite common. As you get older, you lose muscle mass. This lowers your metabolism so that you are not burning as many calories even though your diet and exercise remain the same.

Try adding a weight training program to your exercise schedule. This will help build up the muscle that you have lost and keep your metabolism in check.

In your case, because your cardio activity is high, I would assume loss of muscle is the the cause of weight gain, but also take a look at your daily activity. Are your kids growing up so that there is less running around after them? Taking care of small kids burns off a lot of calories, so your activity level usually drops as they grow up. In this case, try to add small bouts of activity into your day, such as taking the stairs, running in place in your office, walks at lunch.
I love this site. It is so full of information that I didn't know. I am amazed at how the body breaks down fat. I am 38 years old 5'3" and 129 lbs. I am trying to lose some weight, and it's hard. I am cutting back on how much I eat, I didn't realize that it would hurt me. I have had 4 kids, my youngest now being almost 19. My children are all gone and on they're own and now it's time for me.

My main problem area is my stomach. My boyfriend and I have arguments about my stomach and back. How do I lose the fat or tighten the stomach and back areas? My legs and arms are not fat. It's just my mid area. After 4 children and all these years later is this possible to do this at all?

I have considered liposuction and or a tummy tuck, but it seems to me that I should try a safer and healthier way first.

I am glad you are choosing to look into healthy methods for weight loss. Just keep in mind that you cannot spot reduce, so abdominal exercises will not make fat on the waistline go away. You need to change your body composition by building more muscle and losing fat. Muscle uses more energy than fat, so starting a weight training program (in addition to cardio and a healthy diet) will increase your metabolism. You also might want to try Pilates or yoga to strengthen your back and abdominals.
I've never done a weight-training program before. How do I know how to break up body parts? How many times a week should I lift?

If you have never weight trained before, an excellent way to start is by doing a full body workout 2-3 times per week. The way you go about this is to pick an exercise for each major muscle: shoulders, biceps, triceps, chest, back, legs and abdomen. Start at two sets of 15 repetitions for the first eight weeks. Then you will need to update your program to fit your goals. Have a friend or personal trainer show you exercises and proper form.
I've been working out for 4 months and I haven't been seeing any results for a few weeks. How do I break through this plateau?

The key to breaking through a plateau is to surprise the body. Have you been doing the same routine every time? If so, change it up. There are a million ways to surprise the body. Change the order, change the exercises, change the weight and repetitions. Try starting with a circuit training program.
The cure for boredom is curiosity. There is no cure for curiosity. -Ellen Parr
2005 Dyanne Williams Los Angeles Personal Trainer