I understand there are many questions involving health and fitness so i welcome any questions. Which i will post here. (unless requested otherwise).

Q..Hi Sam. I am a 24 year old male who wants to get fit. I have recently Purchased a exercise bike and would like your advice on how to get the best results from this equipment.

Anonymous, 20/01/08

A..I have recently dealt with a client in a similar situation as you. I found the best way to get started with this equipment is to ride for 20-30 minutes, 3-5 times a week on a low level at a moderate pace. This will help you get started.

Sam.

Q..Sam i Would really appreciate your guidance on how to tone up my legs and bum.

Wendy, 24/01/08

A..Hi Wendy, this is a fairly broad question, but the best way would be to use squats as explained on my free training tip of the week page.

Sam.