Q:Hi Rhett, I just wanted some advice as I start my journey towards better health; I've been out of shape for a few years, and my desire is to start hiking. I live in an area with so many wonderful hills and peaks, and I'd love to be outside, working my heart and muscles while I experience the great outdoors. I just know that at my current level of fitness, hitting those peaks is going to be hard. How and where should I start? What should my routine be while I get my body slowly back into shape?

filledwithlight

Hello filledwithlight,

Hiking is an awesome way to get/stay in shape, and the fact that you have that desire is a huge step in the right direction. I would start with walking around on flat paved roads/trails for 30 minutes a day to start. Once you can do this with ease, you are clearly ready to explore some beginner hikes. I would suggest getting a small guide/book of local hikes. They will rate the difficulty of the hike and the distance. Some walking lunges and air squats (with proper form of course) will help to increase your lower body strength while at home or on an off day of hiking. You will be on top of those peaks with a smile on your face before you know it!

Q:I am a female and have a tendency to get really bulky when I weight train. Any tips on how to get toned muscles in my arms and legs without getting really buff?

Anonymous

Hi, I would suggest doing more bodyweight exercises. Pushups, Planks, Air squats, Lunges, etc. If you are working with weights, use weight that you can do 15+ reps. Also, as long as you are not eating in a calorie surplus (eating more than you burn) then you will not be getting bulky/buff.

Q:hey, thanks to you I have lowered my weight to 154 i know i have a long way to go, any suggestions for my hips??? I have big love handles. :) thanks

dmenon

That is awesome to hear! Don’t worry that you have longer to go, focus on the fact that you are making progress and continue to do the things that we talked about. Walking 30 min. a day (maybe progress that to 60min), 1500 cal. a day healthy foods, weight train 2-3x a week (work glutes, hips, legs, etc). It is normal for your weight loss to slow down as you get smaller, and hips/love handles is often the last place to lose the fat. 

Q:Hi Rhett, I wasn't sure how else to contact you, but I wanted to say thank you for the advice. I have started using MyFitnessPal and started playing intramural basketball. Hopefully, combined with my TRX training, Ill be able to get back into shape. I appreciate the time you took to help me out. Ill let you know how it goes. -Erin

Anonymous

Hi Erin,

I am happy to have helped! I am confident that you will succeed in your goal of getting back into shape. Keep up the good work and keep me posted.

-Rhett

Q:hey im back :) i have lost a total of 10lb so far do u have any suggestions to get my stamina up and lessen my waiste size, i am starting to get bored w/ my workout which is: 20 speed walk on treadmill, 15 min. run, 10m eliptical, 5 min. coool down on the bike and i do weights to. any ideas??

Anonymous

Down 10 lbs… great job! That is awesome! In order to help with your stamina, lower your waist size, and change up your workout let me suggest tweaking your current workout to be something like this: 5 min speed walk on treadmill , 30 min run* (30sec sprint, 30sec walk, alternating for 30min), 10min elliptical or bike, 5min walking cool down on the treadmill. That is the same amount of time as your old workout, with the same equipment you were using. I don’t know what you do with weights, but try full body workouts and try new things. For example, balancing on one foot while you do bicep curls. Last but certainly not least healthy food choices.

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