Im a gym trainer

I prefer personal messages and thx

Hey dude,,,I haven't been working out for a couple of years,I use do it often,but I got lousy after I changed job,my main workouts were weight lifting,not much cardio,I'm not overweight,just a little soft,so how would you recommend I start?Go hard or go easy?light weights and more reps,or heavier and less rep?I was thinking light and more reps,say aim for like 15 reps,and and would like to gain about 10-15llbs,but muscle,talk to man!

You will build muscle with heavier weights and lower reps. You really need to tear the muscle fiber so when it repairs, it grows.

Start with your diet. Remove your trans and saturated fats as much as possible because that's just going to hide your muscles under a layer of fat.
Figure out your calorie needs. Make sure you are eating 3 meals a day with healthy snacks in between. To put ON weight you'd need a higher diet of healthy carbs followed with protein like chicken, turkey and tuna. You'll need the carbs to maintain the energy needed to lift. Do that for a few months and then start eating more protein than carbs for a couple weeks.

You should be able to gain that much muscle in a few months. 3-4 maybe.

Work out 6 days a week no longer than 30mins to an hour each session. Give yourself a day to rest. I sometimes use my rest day to do Yoga to stretch myself out.

Eat or drink protein within an hour after you workout, it's when your body wants it the most.

I have a question ... what would you say to someone who has an illness such a ME Or CFS who needs to balance their daily energy against doing too much and totally killing themselves ...therefore suffering with fatigue for days after ? what would you suggest they do for fitness and perhaps to help with energy levels ?

Cardio... Low intensity at first then build up on that as you progress...as for energy the best is to motivate yourself from your mind first, stay focused and theres plenty foods out there for energy....for further details inbox me, im a weight lifter, Kick boxer, rugby player fitness enthusiast amongst other things

Wow you are a gym trainer? Can you train my gym to lower their prices?

alright, let's see if you know your stuff. I recently joined a weight loss challenge at work. in three weeks, I've dropped 8 pounds and one clothing size just by changing my eating habits and by not drinking soda.
what do you recommend to keep the weight loss momentum, but not gain weight through muscle mass yet?

Do cardio

What are some good exercises to tone inner thigh area? That is problem area for me. And how long until I can see results?

thank you

What makes you think you are going to gain weight through muscle mass? As a woman you don't have the testosterone to put on a lot of muscle. You also wont be putting on weight unless you are eating more than you burn. Lifting weights makes women smaller not bigger. My wife (who was my gf at the time) thought the same thing. She did listen to me and we lifted weights together. Before she ever started training I took her measurements. 4-5 months later she swore to me her legs were bigger. I took out the tape measure and they were actually smaller. She hadn't lost weight though. I am a guy under 30 and trust me when I tell you it is hard to put on muscle. I have a hard time doing it and I am trying.

Lifting weights can make women smaller (tighter) but since muscle weighs more than fat it can also increase the number on the scale...I think that is what Ana was concerned about because she is participating in a challenge for most pounds lost....And I disagree with your statement about women not having enough testosterone to put on a lot of muscle...We do and we can build lean muscle mass the same way men do...

Sex.....the more the better and the faster the results

Add this http://youtu.be/pFtmHR-yBoI to that^^ and result time will triple!

Side to side squats will work your inner thighs. Just work out your legs overall! Do some front lunges, sumo squats and wall squats until it burns or until you cannot do any more. Make sure you are using proper form.

Have a good diet as well.

You should see results after a month of being CONSISTENT with both of the above.

Actually women can put on good muscle as well.
You do need to eat a lot, you're right but it will only make people smaller if you are eating less than you should be. Sounds like your wife was burning more calories then she was putting into herself.

What happened was she put on muscle and lost body fat, most likely, OR as I said...she wasn't eating enough therefore burning both muscle and body fat.

hi Leigh
this is exactly right. the challenge at work is for most pounds lost.
women do put on weight when they build lean muscle. my best friend is an example of that. when I told her how I've lost the weight, she said that's not fair because she's going to the gym every day and has gained a few pounds.
I asked her to use her clothes as a different measure of success and she did notice that they are a bit more loose. so I explained that she has been building muscle and showed her the areas where some of the changes are visibly noticeable.

thank you everyone for your advice

Thanks ((((Ana))))...and GOOD LUCK ON THE CHALLENGE !!...We're all pulling for you!