q: I recently joined Refinery to get in shape and lose weight. I spend a lot of time on the cardio machines and lost a decent amount of weight at first, but now I seem to be in a rut. Do I need to spend more time doing cardio or how can I improve my workout to lose more weight?

a: There are several things that you can do in order to spark your weight loss.  First of all, you said you use the cardio machines a lot but keep in mind that if you always use the same type of machine you will become more efficient at that particular movement pattern and burn fewer calories.  Try to cross train by using a variety of machines during the same cardio session.  15 minutes on the treadmill, 15 on the elliptical, 15 on the stairmaster.  Also, try doing high intensity interval training (HIIT) a couple of times a week.  For instance, run for 1 min, then walk/jog for 2 min and repeat several times.  You can adjust the work to rest ration depending on your fitness level.  Also, include at least 2-3 sessions of resistance training in your workout routine per week. 

Good Luck and if you have further questions feel free to contact me.

- Answer provided by trainer, Nick Katrichis, MS, CSCS

a:  Kettlebells and dumbbells are both great pieces of exercise equipment which allow the user to perform a wide variety of exercises.  Each piece of equipment can be used for the same exercise (such as shoulder presses), but the kettlebell is quite different from the dumbbell in its shape and weight. Unlike the dumbbell, the kettlebell is basically a large circular weight (usually measured in kilograms) with a handle on top, which makes it ideal for exercises like swings and cleans meant to challenge the muscular as well as the cardiovascular system. Although these exercises can be done with a dumbbell, the kettlebell makes it easier and more efficient to do because of its shape. Ask your favorite trainer how to perform a kettlebell swing, then add it into your own exercise routine!

- Answer provided by trainer, Steve Seiter