Exercise, Nutrition, WLS, and Cooking Q & A - 3/5/2014

You have questions! I have answers! If you have questions about Exercise, Nutrition, WLS, or Cooking. This is the place to ask!

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How many squats should we do a day to help firm things up? Also what can I do for my inner thighs to firm them up.

Thanks in advance love your posts.

Well squats, if you do them right will hit your thighs too. If you really want to isolate them a bit more do some sumo squats. Its the same basic motion (i.e. weight back, but out, get low, keep your back straight, push down through your heals), but your legs are wider than shoulder width and your feet are turned out about 30-45 degrees. Like a sumo wrestler before a match.

If you really want challenge do a Sumo Goblet squat, that is where you hold a relatively heavy dumbbell (15lbs or more and the more the better) by one end to your chest so it looks something like )( .

Glad you like my posts and glad I can help.

Hi Keith I am trying to start exercising I have been walking but I want to do Zumba I started last week and went 3 times but my knees are killing me? I don't know if I can do it or not with out hurting myself. What can I do? Thanks Renea

Generally speaking knee pain will not hurt you further, so the question is how well you can tolerate it. As you lose weight your knees will hurt less and less. Stretching your legs will help a lot to. I deal with knee pain too, particularly when we run on inclines. You certainly should talk to a doctor and get them examined to make sure there is not tears or other damage. But if it is just arthritis (and most of the time it is) you just need to tough it out and take some Alieve to keep the inflammation down. Ice after your exercise will help too. Make sure you warm up a little bit before exercise (a brisk 5 min walk) and make sure you stretch after exercise. Tight muscles above and below your knee and even a tight hamstring can cause knee pain. There are also a number of knee braces that can be helpful during exercise. See an orthopedic doctor and see if they can recommend something for what is causing your knee pain.

Keith:

I'm at my goal (actually below) and do not want to lose any more weight.  However, I do want to tone up my arms, legs, butt and abs.  I have my trainer so I'm not worried about the working out part.  I just started to take BCAA (Scivation Xtend).  My question is should I be taking a fat burner also?  I am very sensitive to caffeine so if you think I should, do have any recommendations that do not have caffeine?

Also, there was a new product on Dr. OZ called Garcinia Cambogia.  Have you heard of that?  If so, what is your opnion?