Live Chat Transcript We spoke to Huw Wiltshire, Course Director for the BSc (Hons) Sport and PE at UWIC, Cardiff, Strength and Fitness Conditioning Coach of the Cardiff Blues RFC, and Cardiff Blues players Craig Quinnell and Nicky Robinson, on April 7, 2004, about getting motivated and improving fitness. Read the transcript of the chat below...

Janet - Huw, how do you motivate someone to exercise? It's really hard if you haven't got a perfect body to start with!

Huw: I think you have to understand why people exercise - it could be that you want to fit into a new pair of jeans, or you want to look good on the beach or to feel better in yourself. Whatever the reason, focus on one goal and stick to it.

Dolphin - What do you think about swimming as an exercise?

Huw: Swimming is superb. In terms of burning calories and getting a good physique there is no better exercise.

Nicky: It's a great way of recovering from injury too.

Sue - I do body weights and cardio but I don't see my shape changing. Any suggestions, Huw?

Huw: The content of your sessions needs to be looked at, if you're doing good quality aerobic work on machines and you have a well designed weights programme, your body should change. You need to ask yourself if you are doing enough cardio work - are you training long enough and are your weights exercises correct for you? Please ring Mr Quinnell!!

Cymru girl - In your training schedule, guys, what exercise do you prefer and does it give quick results?

Nicky: Weights exercise - good for the beach!

Craig: I prefer rowing - an all over body workout!

Matt - Why is the core so important?

Huw: Basically your upper body and lower limb movement stems from your core. If your core is weak it's going to limit your ability to exercise.

Steve S - Nicky, I'm desperately trying to put weight on. I eat lots of protein and carbs and take regular exercise but I can't develop my upper body.

Nicky: Protein is what you want to concentrate on and possibly look at your weights programme. Heavier weights and less reps.

Craig: I say "Just eat!"

Bryan - Craig, I want to increase strength and power - what exercise? How many reps?

Craig: Low reps, lots of sets... it depends what you want to increase. For chest do bench presses and incline and decline press ups, for your legs do lots of squats.

Huw: Keep varing the exercises in 6 week blocks.

Elen - How do I get my husband motivated to lose weight? He watches rugby but doesn't play any sport or do any exercise!

Craig: Ban sex till he gets off the couch!

Lowri - Guys, what can I do to improve my co-ordination?

Huw: You can work on balance boards, do agility running and it comes back to your core again - having a strong core.

Craig: Play games with balls, dropping and catching. Throw balls at walls and try catching them. We use Rugby balls a lot as they bounce off the walls in different directions at you.

mmmm - Craig... perhaps a sensitive issue, but how does it feel for you when people constantly criticise you for your weight?

Craig: It doesn't bother me at all! I'm happy with the way I am!

Huw: And so is his fitness coach! :) Craig lasts European cup games easily which is a good indication of his fitness.

Rhys: How many hours a week does a rugby player train? And what is the balance between cardiovascular and weight training?

Huw: Anywhere between 24 and 30 hours a week. It varies depending on the phase of the season. The players work hardest pre-season. At Cardiff we tend to do three times as many weights sessions as cardio sessions as we're more interested in speed than power.

BBC Host: Huw is singing the Top Gun theme and quoting "I feel the NEED...the NEED for SPEED!"

Andy: How do I get a 6 pack?

Craig: Go down the Spar and buy one! :) (laughter)

Huw: At least 5 different ab exercises and you have to work them at least 4 or 5 times a week. You must burn the excess fat off first too!

Tony: Do you drink loads of water when you train?

Nicky: Yes - as much as you can.

Craig: I drink plenty of water before and after but not during.

Huw: A big mistake is to drink as much as you think you've lost but you need to drink 150% of what you may have lost e.g. lost one litre, drink 1.5 litres. A lot of these energy drinks are a waste of time really.

Jo P - Craig and Nicky, what's the best exercise advice you've been given - that's to all of you!

Nicky: Rest is the most important part of training.

Craig: I can't beat that!

mmmm: Do rugby players go out drinking (silly question!) and do you guys work extra hard in training the day after to get rid of the beer calories?

Nicky: Yes. Everyone needs a blow out - you work hard during the week so it's always good to relax and switch off.

Huw: In 13 years of fitness training in Wales the alcohol consumption has gone down - players tend to drink limited amounts of vodka and wine rather than pints of lager and beer.

Craig: And Champagne...I like Champagne!

Dylan - I eat the same as my friend but he stays slim and the weight piles on me...Why?

Huw: It's down to a different metabolism. Dylan shouldn't compare himself to his mate. He should concentrate on achieving his own goal. A common mistake with fitness training is to try and imitate other people's shapes - don't look at the media, do the things that make you feel happy with your own body image.

John Donnelly: Craig and Nicky, do you ever feel like you can't train? And how do you get over it? Does Huw shout?!

Craig: Yes Huw does shout. I often feel like I can't train but if you don't train you don't play and then you don't get paid!

Nicky: Yes. Rugby training does become mundane, but you're in it to reach your own personal goals and the only way you're going to do that is by training harder.

Steve: With strengthening core muscles and improving flexibility is there room for yoga / Pilates in a rugby players training routine?

Craig: Yes, we already do it. Pilates is a form of core stability.

honey monster: Craig - child obesity is currently a major talking point in the news. Do you think that media and advertising has had a significant impact on this?

Craig: Yes - Walkers crisps! ;) Gary Linekar would never steal my bag of crisps though!

Huw: The case study done on Nathan Thomas a few years ago alleviated the levels of child obesity in the Bridgend area! :)

shrival: Can I ask Nicky - what's with the white boots?

Craig: He's taken the white triangle out of his boot for the next game!

Nicky: I'm getting paid huge amounts of money! ;)

Karen - How do you get kids to follow your example and get outside and exercise rather than sit by the computer all night?

Huw: Just give them a number of sports or exercise opportunities that are fun and will allow them to choose their own area of interest.

BBC Host: okay that's it from tonight's guests... here is a final word from everyone...

Huw: Just look after yourself and enjoy life.

Craig: Do it because you want to do it and not because other people want you to.

Nicky: Enjoy your food and life!