How do I get muscle definition?

There are three things that you need to do.

• Progressive weight training 2-3 times per week.
• Some form of aerobic activity that keeps your heart rate at about 70% of your max for 20 minutes 3 times per week.

          You can find your max by using the following formula (220-age x 70%) eg if you are  

          twenty, 220-20 = 200 x 70% = 140

• Follow a diet with high protein and fibre content, but low in fat and sugar.

I am over 50 and want to start exercising, what should I do?

The first thing to do before starting exercise at any age is take the par-q test. If you answer NO to all the questions,  you can start exercising, but remember to take it slowly! If you answer YES to one or more questions, you should see your doctor before embarking on an exercise programme.

PAR-Q TEST

• Has your doctor said you have a heart condition and that you should ony do physical activities recommended by a doctor?

• Do you feel pain in your chest when you do physical activity?

• In the last month, have you had chest pain when doing no physical activity?

• Do you lose your balance because of dizziness, or do you ever lose conciousness?

• Do you have bone or joint problems that could be made worse by a change in your physical activity?

• Is your doctor currently prescribing you drugs for blood pressure or a heart condition?

No pain, no gain. Is this true?

Yes - but it must be the right sort of pain. ie the pain from lactic acid build up in the muscles and not the pain from torn muscles or sore joints. For your training to be productive, you must make small and gradual increases.

How do I know if I am lifting the right weight?

This depends on what you are trying to achieve. Different repetition ranges achieve different results. For example, if you want to gain muscle you need to work in an 8-15 rep range. That means, if you can't do 8 reps, the weight is too heavy and if you can do more than 15, it's too light. For increased endurance, you would work with a weight that allows you to do around 25 repetitions and for strength, low reps (1-6) are best.

What warm up routine should I use?

Start with a general low level exercise like stationary bike for five minutes, then move on to a more specific warm up. If you are lifting weights, so two warm up sets, the first with 50% of your work weight, the second with 80%. Then you are ready for your first proper work set.

What are the best exercises to define my abs?

Your abs only become defined when you develop the muscles and lose the layer of fat that hides them.  See How do I get muscle definition?

Can women lift the same weight as men?

All things being equal, no. However, women can increase their strength significantly through the use of progressive weight training.