• How long do I have to work out before I see results?
• I diet and work out on a regular basis, which was working out great for a while. I seem to have hit a plateau in my weight loss and I don’t seem to be able to move on. What’s the problem?
• I have never worked out in my life and my doctor has told me that I have to lose weight as my blood pressure is high. Is it safe for me to exercise in a gym?
• I am a runner and I have recently been having trouble with my lower back. I have never had a problem in this area before, how do I relieve it?
• I am thinking about hiring a personal trainer. How should I chose what is best for me?

Q: How long do I have to work out before I see results?

A: How long is a piece of string?!! If you have been sedentary for a long period of time then you should see increases in your energy levels and flexibility in as little as two weeks on the program. Weight-loss and cardiovascular endurance takes longer, but hey, no pain no gain! The general turn around for a fitness program is six weeks. Your trainer should re evaluate you to measure your progress at this time.

Working out should be a lifestyle change, not just something you do to lose a couple of pounds, look at the bigger picture.

The most important element of starting a fitness program is to set definite goals and to stick to them no matter what. Basically, how much you want to achieve is up to you, the sky is the limit!

Q: I diet and work out on a regular basis, which was working out great for a while. I seem to have hit a plateau in my weight loss and I don’t seem to be able to move on. What’s the problem?

A: It’s time for a change. Are you stuck in the same cardio and weights routine? Are you really being careful with your diet, or are you rewarding yourself here and there?

Your body responds to change, so your routine should be rejuvenated every six weeks. Try the stair-master instead of the treadmill. Use the treadmill to run/walk in short bursts and then jump on the bike. If working out is now more of a chore to you, then maybe it’s time to vary your activity. Join a class instead of cardio one day, increase your weights or try different weight training techniques.

Put some variety into your diet too. Why not incorporate soy products into you diet instead of diary? Make sure you are eating enough too. One of the biggest fallacies of weight loss is that you have to eat less. This is not true and will help you to gain weight as well as other serious side effects. You should be consuming between 1500 to 2000 calories per day in small meals at 2 hourly increments. Your metabolism is like a fire, burning calories for you throughout the day. If you throw a huge log on the fire only once or twice a day, then the fire is not going to burn very well. If you throw smaller piece of fuel on the fire more frequently, then the fire is going to roar. Feed your metabolism so it will burn fat effectively for you.

The beauty of having a personal trainer is that you never have to think about re-organizing your routines, that’s my job! All you have to do is show up!

Q: I have never worked out in my life and my doctor has told me that I have to lose weight as my blood pressure is high. Is it safe for me to exercise in a gym?

A: My recommendation would be that you do not work out without supervision. The chances of getting injured when starting a new regime are high. Precautions must be taken as your blood pressure is a risk and a tailor made routine would help you to lose weight more effectively and safely.

When someone has not exercised before, their joints and muscles need special care and protection. Any new activity should be suitable for your fitness level. The tendency of people who need to lose weight for medical reasons is that they throw themselves into exercise, and invariably get injured which puts them back to square one.

Q: I am a runner and I have recently been having trouble with my lower back. I have never had a problem in this area before, how do I relieve it?

A: Firstly, let’s test your equipment. How old are your shoes? Do they fit properly? Old or ill-fitting shoes will not act as proper shock absorbers and the impact is then absorbed by your ankles, knees, hips and lower back. Your shoes should be replaced every 3-5 months, depending on how much running you do. Go to a reputable shoe emporium and ask them to examine your gait, instep and general posture. They should recommend a few brands that they feel are applicable. If you are running on concrete frequently, then switch to a more forgiving terrain.

Ask yourself these questions: Do you stretch enough? Stretching is a very important part of a runners routine. However, stretching before a warm-up is not recommended. Static (no bouncing) stretching after your run is vital to avoid stiff muscles and increase flexibility and circulation. Specific stretching for your hamstrings, quadriceps, calves, hip flexors, hips and lower back should be done after your run.

Do you strengthen your back? Abdominal exercises are great for strengthening your torso, but you must do specific lower back exercises too.

Q: I am thinking about hiring a personal trainer. How should I chose what is best for me?

A: When you have decided whether you want to work out from a gym or from home, finding a personal trainer to suit your needs is essential. Your trainer must have knowledge and experience in the fields that you want to work in. The basic questions that you need to ask are as follows:

What certifications do they hold? (AFAA or ACE certifications are the most reputable.

Are they CPR certified? (It is a requirement that all personal trainers have this).

How long have they been working in this field?

How much do they charge? (Anything from $50-$70 per session is standard).

Do they offer a free consultation?

Ask them if they have a portfolio or references from successful clients that they can show you. Be bold, these are pertinent questions that you need to ask to ensure you hire a reputable trainer. You are within your rights to ask for proof of their certifications. You wouldn’t hire an employee without seeing their resume!!

When you meet them, do a mental check-list:

Are they friendly and outgoing? You are going to be up close and personal with this person multiple times a week, you need to like them!

Do they practice what they preach? Are they in great shape? Do they inspire and motivate you?

Do they seem knowledgeable? Are they genuinely interested in you and your goals? Do they ask you a lot of questions and let you do most of the talking?

At the end of the conversation, do they have an "attack plan" for you to achieve your goals?

Are they willing to be flexible to accommodate your busy schedule?

Go with your gut instinct and don’t be afraid to shop around!