Respect
Your
Body.


FAQs

What are some good exercises for beginners?

There are many good exercises for beginners but you have to start by creating a specific plan that is primarily geared towards your goals and your individual body type.

Too often many people start a fitness routine without knowing enough about the subject i.e their body.

Think of it this way, if you were going to build a house you would need the blueprints or plan. If you were going to take trip to an unknown destination you would need a g.p.s or map. In my opinion, knowing your body type is exactly like that. It’s like a map or blueprint to your body and it is the first step to achieving any real success. Alot of people fail because they do not learn this or know of its importance. It is a requirement and the first step we teach and educate our client’s about.

So I would recommend that you start first here. I added a reference below for you.

Secondly, I would suggest that the exercises you choose should promote flexibility, strength, mobility, functionality, tone, balance, postural improvement, anaerobic as well as aerobic properties in your body.

Avoid exercises that cause too much impact on your joints, compression in your spine, strain in your ligaments, tension in your jaws, neck and teeth. So avoid any exercises that does increase or promote blood flow.

So I would recommend that you do some research on any exercise you choose to do before adopting them.

Here are examples of some unique exercises by Ufiitbyadrianne that can work for all the three primary body types.

Give them a try, they work and they deliver fast and amazing results. You can also do most of them at home if you don’t like the gym. And if you do have a gym you can do them there easily also. For more awesome and non-generic routines subscribe to the Ufiit transformers YouTube channel.

Can I develop muscles after 40?

Absolutely, you can and you will!

As long as you do these things you can get in the best shape of your life as well as gain muscles at 40.

(1) Learn your bodytype.

(2)Create 5 short and 5 long term goals.

(3) Don’t do generic routines that aren’t specific to your bodytype and it’s needs.

(4) Do exercise routines and workouts that are not damaging to your ligaments, joints and bones.

(5) Avoid high impact exercises and routines.

Consider using a combination of free weights and exercise bands. They will help sharpen and improve your stabilizing groups of muscles, postural muscles and they increase the use of proper form.

This is important because as we get more mature in years our stabilizers start to weaken. This can cause injuries to our ligaments and tendons if we do the too much of the high impact routines. For these reasons, it is better to use bands and free weights because they will lower this risk.

What are the best exercises for knee rehabilitation?

The knees are a very common part of the body to overuse, strain or damage. And there are so many ways and reasons that can cause us to have any of these knee issues.

Things like injuries, alignment, overuse and/or birth deformity.

Since you have not specified if any of these applies to you, I would say that the rehabilitation exercises you do for your knees will depend on these factors.

(1) What type of knee issue you have?

(2) Did you have any sugery?

(3) How long has it being since surgery?

(4) Do you have swelling?

If your answer to any of the questions is yes then consider an approach that isn’t more damaging. Avoid compression or pressure type exercises like presses, squats, high step-ups and machine extensions.

Too much pressure will cause more tension, pressure, strain and compromise the ligaments that was already damaged or fixed.

From my experience rehabilitating injuries on client’s and patients with joint injuries or post surgical patients, I would suggest that you start with exercises like the:

(1) Glute bridge: This will help strengthen your buttocks, hamstrings and rectus. It reduces knee pain, back pain and it promotes stability in the lower body. Which is what you need when you have knee issues. When the glutes are strong and firing it takes pressure off the knee joints.

(2) Quadriceps exercises: while sitting in a chair with your back straight,take a rolled towel and put it aroumd your foot. Slowly lift the towelled foot until it is straight. Hold for 5 seconds then relax a d repeat again. Do 8-10 reps 2 -3 times on each side. This will help inject blood flow into your knees without any compression and it will strengthen the thigh muscles which will also take pressure off the knee joints.

(3) Cross-over exercises : while laying on the floor or bed facing up. Bring one leg across the body fully extended them repeat.10-12 times of 3 sets. This will loosen up your lower back, stretch your flutes and trunk area. Which will allow blood flow downwards and it will benefit your legs and knees.

Our knees serve us constantly because we are on our feet constantly. We put alot of weight on them and it is non-stop, so any other thing that you can do to alleviate the constant weight on them will definitely be great. Simple wear and tear can cause pain in our knees, so simple maintenance will make a difference.

After doing these things for 12wks you might need to look into getting a certified and qualified health and fitness professional to help you structure a specific program for your unique goals. Start by learning your body type as well it will give you some insights into your body.

What are the best exercises for knee rehabilitation?

The knees are a very common part of the body to overuse, strain or damage. And there are so many ways and reasons that can cause us to have any of these knee issues.

Things like injuries, alignment, overuse and/or birth deformity.

Since you have not specified if any of these applies to you, I would say that the rehabilitation exercises you do for your knees will depend on these factors.

(1) What type of knee issue you have?

(2) Did you have any sugery?

(3) How long has it being since surgery?

(4) Do you have swelling?

If your answer to any of the questions is yes then consider an approach that isn’t more damaging. Avoid compression or pressure type exercises like presses, squats, high step-ups and machine extensions.

Too much pressure will cause more tension, pressure, strain and compromise the ligaments that was already damaged or fixed.

From my experience rehabilitating injuries on client’s and patients with joint injuries or post surgical patients, I would suggest that you start with exercises like the:

(1) Glute bridge: This will help strengthen your buttocks, hamstrings and rectus. It reduces knee pain, back pain and it promotes stability in the lower body. Which is what you need when you have knee issues. When the glutes are strong and firing it takes pressure off the knee joints.

(2) Quadriceps exercises: while sitting in a chair with your back straight,take a rolled towel and put it aroumd your foot. Slowly lift the towelled foot until it is straight. Hold for 5 seconds then relax a d repeat again. Do 8-10 reps 2 -3 times on each side. This will help inject blood flow into your knees without any compression and it will strengthen the thigh muscles which will also take pressure off the knee joints.

(3) Cross-over exercises : while laying on the floor or bed facing up. Bring one leg across the body fully extended them repeat.10-12 times of 3 sets. This will loosen up your lower back, stretch your flutes and trunk area. Which will allow blood flow downwards and it will benefit your legs and knees.

Our knees serve us constantly because we are on our feet constantly. We put alot of weight on them and it is non-stop, so any other thing that you can do to alleviate the constant weight on them will definitely be great. Simple wear and tear can cause pain in our knees, so simple maintenance will make a difference.

After doing these things for 12wks you might need to look into getting a certified and qualified health and fitness professional to help you structure a specific program for your unique goals. Start by learning your body type as well it will give you some insights into your body.

How do I lose fat in my thighs?

The thigh is one of the most challenging parts of the body to reduce fat. But it is also one of the most rewarding parts of the body once you figure out what you need to do to achieve the results you are looking for.

I would recommend that you approach it by following this steps.

(1) know your body type?

Are you an Ectomorph – The slim body type, are you an Endomorph – Fuller body type, we hold weight in the mid-section and lower half or are you a Mesomorph – The athletic body type.

Look up the different body types so you can create a proper plan that will give you real results and overall success. Otherwise it is like driving without a GPS or walking in the dark.

“We cannot pass a test without learning or studying for it”. Our body is no different.

Once you know the characteristics of the body type you are then you. Start to accumulate unique and non-generic exercises that do not cause damage to you while promoting the body type that you have.

The way you know which ones are good is simple and as follows.

(1) They shouldn’t hurt. ( No pain no gain is garbage) There is a misguided misconception that if it doesn’t hurt it’s not working or you aren’t working hard enough.I disagree and think that’s crap. Why should our body respond when we don’t respect it? Our bodies should not be in pain.

(2) They should increase flexibility, mobility, functionality and blood flow. ( To get real sustainable results exercise routines need some level of fluidity and flow not restricted movements)

(3) They should not cause clenching or tension. (There is a misguided misconception that clenching and tension means we are working hard. But it’s not, it means we are not breathing properly and restricting blood flow to our body during the movement. Which is the opposite of what we need to do.

(4) The effectiveness of the exercises shouldn’t be based on how heavy you can lift or pull.

Once you identify exercises that promote all these characteristics in your body. Then create a precise plan which will include how many days you plan to exercise and how many rest days you are going to have weekly.

Remember rest is just as important as the training days.

You also need to follow a healthy eating plan that will exclude almost all sugar and it will include reduced salts, reduced high glycemic carbs, increased fats and proteins.

Our bodies are not generic so what we do should not be either. As a certified Pro trainer for 22yrs, I have worked with 813 one on one client’s and 1500 plus online client’s And I can tell you that the answer for true success is not just one thing or one exercise. You need to try a handful of things that are different before you find what works. Its not the same for everyone.

People will tell you to do squats, bike and so on, but those actually build more size and mass. So if you are an endomorph for example it will make your thighs even bigger and bulkier.

So I recommend that you do some home work with the suggestions that I gave and you will not only get real results but learn alot about your body. Here is my link for some amazing lower body and upper body exercises you can try:

Our YouTube Channel

What is the worst way to lose weight?

The worst and most terrible way to attempt weightloss is by deprivation or starvation.

Unfortunately, there are too many diet’s that are based on starvation or not eating. And people seem to keep believing and falling for them. As livimg things we aren’t meant to starve our bodies nor are we going to succeed in losing weight by depriving ourselves of nourishment.

We absolutely need to eat enough and we need to eat often to be healthy and well. We also need to eat properly for the goals we are trying to achieve.

These are some of the issues that can arise from not eating.

(A) By not eating you will destroy your metabolism and your metabolism will slow down and eventually shut down. Which will make your body not let go of the excess weight.

(B) If we don’t eat we will also force the body to cannibalize our muscles and hold on to the fat you have on your body.

(C) If you do not eat you will increase your cortisol levels which will also cause an increase to your blood sugar levels. And if you are someone that has imbalances in your levels to begin with , you can make things worse for yourself because it can lead to more serious health issues. (Cortisol is the hormone that makes our body store fat)

Losing weight is simple but not easy We need to understand our body, respect it then create a plan that is based on the goal you want to achieve. My advice to client’s is to eat a balanced diet that is based on their body type more often.

The fact and secret about food is this “ The more we eat the more you burn”. It’s not the other way around. “Fire only burns well when there is firewood”. Here is my article about eating fir your bodytype Eating For Your Body Type

Eating for your Body Type

Don’t starve yourself it’s dangerous, unhealthy and fruitless because you will still have the weight to lose. See a qualified expert if you need more clarity and help.

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