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Ask the Trainer

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Ask the Trainer Question and Answer Page

Thank you for your interest in our Ask the Trainer page.  This portion of our web site has experienced a trememdous increase in popularity, and in an effort to better serve you we have developed a network of physical trainers that will answer your questions.  Also, not all questions will be posted online due to similar content.

Do you have any questions for our trainers? Click here to ask.

  • Question #58
    For weight loss, is walking at a fast pace as effective as jogging? I have walked 5 miles/day for three years and have tried to run. I feel that I just don't have the endurance to keep running. Should I keep trying to run or stay walking?

    For weight loss, it all boils down to how many calories you are burning. How many calories you burn is dictated by two factors, time and intensity. You can burn just as many calories in 20 minutes as you can in 30, it's just you have to work harder by increasing your level of intensity. Whether or not you speed walk or jog is up to you. If you have issues with knees, ankles, hips, or low back, then you want to stick with low-impact exercises. If you don't have any issues and want to work up to being able to jog, then I would highly suggest you try interval training. Speed walk for 1-2 minutes, then light jog for 30-60 seconds. After you are done with the jog, drop down to a medium walk to get your air back. Then, start the process all over again. Gradually, your body will adjust to the increased demands you are placing on it, and you will find that you can increase the amount of time you jog and speed walk less. Be sure to cross-train when it comes to your cardio workouts by trying biking, swimming, aerobics, etc. to take it to the next level.

  • Question #57
    I'm 32 and I have been trying to lose weight for over six years. My weight now is 248lbs. I don't eat a lot, but I can not lose the pounds. I have three kids, but I don't look like I'm that heavy. I drink a lot of water, eat fat free foods and I don't eat salt. What can I do to get the weight off?

    In order to get the weight off, you need to do the following...

    1)  Incorporate strength training into your program.  Make sure you do the exercises correctly and progress slowly.  Shoot for doing strength training 2-3 times per week.  Seek the help of a personal trainer if you want an individual program designed around your specific needs and goals.

    2)  Do some type of cardiovascular exercise 5-6 times per week for at least 30 minutes per workout.  Make sure you choose an exercise that is best suited to your needs.  Again, speaking with a trainer can really help.

    3)  Eat right.  You should be eating 5-6 times a day, all of which should be proportioned correctly and be quality food.  If you don't eat enough, that's not good because it slows down your metabolism and you store more fat.  Too many calories and you gain weight.  At 248lbs, I would suggest you limit your calories to 1800/day.  That should give you enough energy to get through your day and your workout and still see a weight loss of 1-2 pounds per week. 

    4)  Keep drinking plenty of fluids, about 64-96 ounces per day, minimum!

    5)  Get the right amount of sleep.  I can't even begin to tell you how important this is to achieving your goals.  Try to get 7 1/2 - 8 hours a night.

  • Question #56
    Given my weight, height and age (127 lbs., 5'0", 36 yrs.) the machines indicate my heart rate is supposed to be in the 123-128 bpm range. I spend two nights a week working out, an hour each time, mostly cardio. When I work out, my pulse seems to maintain around 160 bpm. I am not pushing myself incredibly hard and can still carry on a conversation. If I maintain my heart rate at 125 bpm, I don't even feel like I'm doing anything. My resting pulse is 72-74 bpm. I am a non-drinker, non-smoker, vegetarian who eats a low-fat, high fiber diet. Now the question... Is that okay? My friend believes it's because I need to increase my endurance, it will then come down; I disagree. I believe that my pulse is naturally different. If it were a matter of endurance, wouldn't my workouts involve heavy breathing and straining?

    Based on what you've told me, I would highly suggest you try using a different way of gauging your workout; what is commonly referred to as R.P.E. scale.  The R.P.E. scale allows you to rate your workout.  Levels of difficulty are assigned a number, usually between 1 and 10, with '1' being extremely easy and '10' being extremely difficult.  For my clients, I simplify it a little and have them use the following scale:

    5 = easy
    6 = somewhat challenging
    7 = challenging
    8 = very challenging

    You want every workout to be a challenge.  Unless you have a condition that limits your heart rate (i.e. heart condition, pregnant, etc), then you can use this scale to challenge yourself properly.  I also tell my clients to interval train, which can be done with any cardiovascular exercise.  Basically, you are able to mix up your intensities throughout the exercise.  This way, you can adjust your workout by challenging yourself really hard, and then back off for a little to get your air back.  Times at each level can be adjusted as well to keep your workouts fresh.  Keep track of your workouts ensure you are changing things up to keep from plateauing or becoming bored.  This way of training can really get you great shape and at your own pace.  Your resting heart rate is fine and should only improve through this type of training.  As for your workout heart rate, 160bpm seems a little high, especially if you're not even being challenged.  Check with a doctor if you have any questions about this.

  • Question #55
    I am starting to jog again and my heart rate often exceeds the 80% level listed on the treadmill by the end of my session. I was wondering if this is dangerous, even if I feel alright. Should I slowdown?

    Personally, I like to use what they call the RPE (Rate of Perceived Exertion) scale when it comes to cardiovascular exercises.  Unless you are pregnant or have some type of heart condition and really need to pay attention to staying within a certain heart rate, I'd say to go ahead and try this approach.

    Basically, you know how hard you are working out when you are exercising.  You know if you are pushing it too hard, if you aren't pushing yourself enough, or if you are pushing yourself just enough to be adequately challenged.  Every time you workout, you should challenge yourself.  As you continue with your workouts, you will be getting in better shape and, therefore, need to do something to challenge yourself more (i.e. faster pace, longer time, higher level/incline, etc.) in order to continue improving your level of fitness.   Be sure to listen to your body!  If at any time you feel light-headed, dizzy, or anything else that just doesn't feel right, back off on your intensity level and take a breather.  Also, be sure you are writing everything down that you are doing (fitness journal).  Make sure you are varying your exercises, as well.

  • Question #54
    I had a baby two and a half months ago and I'm now ready to start working out again. I was told that I should not do sit-ups or other abdominal exercises at least for another month. Is this true?

    Just to be safe, I would check with your doctor as to when it would be best to get started again since everyone's situation is different. When returning to exercise, make sure you start off slowly and progress based on how you feel the day or so after your workouts. If you are sore two days afterwards, then you've overdone it. If not, then push yourself a little more on the next workout. A good way to prepare your body for specific abdominal exercises would be to get started on some cardiovascular exercises first.

  • Question #53
    I started a rigorous workout regimen and my bench press increased very rapidly. I then hit a wall and I couldn't increase the weight anymore. I have actually had to decrease the weight. Is this a result of overtraining and how do I overcome this problem?

    Without knowing your exact workout schedule, I cannot tell you if that is the problem or not. There are many factors that come into play when determining whether or not you will have a good workout (eating, sleep, hydration level, stress, etc.). Try varying your routine (number of reps/sets, amount of rest between workouts/sets, amount of weight lifted, are a few things you could try). However, based on what I'm hearing, there's a strong chance you are doing something wrong. To get a good understanding of your program, check with a personal trainer and have them give you some feedback on it. They should be able to show you how to change up your program to make the most out of it and to keep from stagnating.

  • Question #52
    I am 52 and overweight and have not exercised in a long time, even walking is hard. What do I need to do before beginning a program?

    It is highly recommended to seek clearance from your doctor before beginning an exercise program, especially for those who are 35 or older.  Your doctor will be able to determine what tests, if any, are needed.  Please make sure that you start off slowly and base your progress on how you feel after each workout.  Normally, if you are sore any longer than two days, you've probably overdone it a bit.  If you are not that sore, then feel free to try to challenge yourself a little more by doing a few extra exercises or increasing either your weight or the number of repetitions you are performing.   Start off with a light weight and concentrate on using good form. 

    Try performing about 12 to 15 repetitions for each exercise.  If you can't do 12 with good form, then lighten the weight.  If you can do more than 15, then increase the weight.  Seeking the help of a personal trainer would help tremendously. They will be able to make sure you are doing everything the right way and will be able to make sure your goals match up with your program. 

    Thanks for your question and good luck!

  • Question #51
    Is it good for me to drink protein shakes while I work out or is it better for me to drink it when I'm done working out?

    Personally, I would wait until after your workout before you drink your protein shake. You don't need your body having to try and digest your shake while you are in the process of working out.

  • Question #50
    I run on a treadmill during the winter and each spring when I head back outdoors to begin running on the roads, my legs feel like I haven't done anything at all during the winter months. I find it's also much harder to get my breath, even though I have huffed and puffed all winter on my treadmill. What gives? Am I just taking it too easy on the treadmill?

    Running on the treadmill differs from running outside several ways. One, the treadmill has a shock-absorbent deck, which makes it easier on the joints (ankles, knees, and back). Two, the environment in which you run is controlled. By this, I mean that there is no wind, rain, cold/hot weather, as well as, other obstacles. Three, and I'm not sure you compensated for this when you did your treadmill workout, there a changes in elevation if you run outside (ie. hills). All of these differences will make the treadmill seem easier than running outside. To compensate for these differences, at least do the Hill Program when you run on the treadmill. Hope this answers your question.

  • Question #49
    I need some recommendations on exercises that I can do that will protect my knees. I am only 34, but my knees are a big problem. In fact, I already have a Baker's cyst. Squats and lunges are torture for me, but I'd really like some new ideas on how to work quads and hams.

    Thanks for your question. If squats and/or lunges hurt too much, try some seated leg extensions for your quads and seated leg curls for your hamstrings. Adding some hip adduction and hip abduction exercises would also help. I don't know what kind of cardio you are presently doing, but I would HIGHLY suggest some non-impact exercises such as the recumbent/upright bike or the elliptical rider, both of which should help strengthen up the muscles around your knees. I know we don't have a pool at Cardinal Fitness, but I would suggest looking into some type of swimming activity, such as water aerobics.

  • Question #48
    I have trouble spots on my outer thighs. I don't want to bulk them up, but I want to trim and tone them. What exercises do you suggest?

    I hate to tell you this, but there is no such thing as spot reduction. Now, don't get me wrong, you can target these areas. I would suggest outer thigh raises, side leg lifts, and some type of kickboxing would be a great way to help tighten up your outer thighs.

  • Question #47
    According to the BMI index, I am extremely obese. I am too heavy to walk, so where do I start?

    Since you are too heavy to walk, I would suggest you try out a recumbent bike or try water aerobics, both of which are easy on your joints and can give you a good workout. I would also suggest you focus on your eating habits if you aren't already doing so...it will make a tremendous difference. Once you lose some of your weight, you can try other exercises. Strength training will also help you lose your weight by increasing your lean muscle, which helps speed up your metabolism. Good luck and thanks for your question.

  • Question #46
    I'm planning on a bike event this summer (Ride the Rockies). My concern is the high altitude. How do I train to increase my lung capacity before the ride?

    Not really too much you can do to prepare for the difference in altitude you'll experience once you get there.  It would help out if you could go there a few days early to get a little acclimated to the higher altitude.

    However, you can train for the inclines by increasing your leg and glute strength and endurance.  Lunges, Step Ups, Squats, Hamstring Curls, Calve Presses/Raises, Hip Abductors, Hip Abductors, Leg Presses, etc., would help out tremendously.  Varying your resistance levels on an upright and/or recumbent bike would really help when you are doing your cardio.  Spinning classes would be fun way to change up your cardiovascular program.  Interval training can be incorporated into several different exercises.

  • Question #45
    I just purchased a membership to Core Fitness. I haven't worked out since the summer and I would like to know what a good starting routine would be. Can you provide me with a workout plan?

    Without knowing more about your background, goals, limitations (if any), how much time and effort you want to put into your program, I really can't provide you with a specific program per se.  However, the following exercises would be a great way to start off if you are looking for a total body workout that you would do every other day.  Shoot for doing 1-2 sets of 12-15 repetitions per exercise.  Make sure you use a weight that brings you to temporary muscle failure by the 15th repetition.  You need to consult either a personal trainer or a fitness book for specifics of each exercise.  Make sure you start off slowly and use strict form. 

    Chest:  Chest Presses and Flyes
    Back:  Lat Pulldowns and Seated Rows
    Legs:  Leg Presses, Squats, and Calve Presses/Raises
    Arms:  Bicep Curls and Tricep Presses
    Shoulder: Shoulder Presses
    Core:  Ab Crunches, Side Bends, and Hyperextensions

  • Question #44
    I would like to tone my chest area as I am a little top heavy. Are there specific exercises or a diet plan for this particular area? I am in pretty good shape, just out of proportion.

    Yes, there are exercises such as bench presses and flyes that specifically target your chest. All of these exercises can be performed at different angles (incline, flat, decline) and with different pieces of equipment (free weights, dumbbells, machines, exertubes). The number of repetitions and sets you do, also can affect your workout. The best thing I can suggest to you is to consult either a personal trainer or buy a fitness book/DVD/tape that shows you exercises in more detail. Hiring a personal trainer is a great investment. They can design a program that best fits your needs and goals and can show you the specifics of each exercise. Your chest is just part of what you should be working. If you want to focus on your chest, that's fine, but please make sure you are addressing all of your muscles and that you are eating sensibly. Sorry, there is no diet that can help you with your chest.

  • Question #43
    Can using a stationary bike get me the same results on my lower body as squats? I have a tough time with squats and have very little muscle mass in my legs, they are thin and slender.

    Sorry, but using a stationary bike will not have the same results as doing squats.  Just because you don't have much muscle mass in your lower body doesn't mean you can't do squats, just use lighter weights until you get stronger.  If you want to increase strength in your legs, use a weight that brings you to temporary muscle failure within 8-12 repetitions.  If you want to focus on endurance, try using a lighter weight that you can do 15-25 times.  Doing 2-3 sets will help get quicker results, but will take longer to do and will take more energy, so be sure you don't over do it.  Be patient and challenge yourself.  It would be a good idea if you tracked your workouts so you can make sure you are progressing.  Don't be afraid to try other leg exercises, such as leg presses, lunges, and step ups.

    And don't stop using the recumbent bike, it's great for your lower body and should be done as part of your cardiovascular exercise.  Try changing the amount of resistance on the bike every other minute or so to challenge yourself.

  • Question #42
    I am trying to lose weight, but I want to gain muscle, too. Should I lose the weight before I try to gain muscle? And, is it good to drink protein/whey shakes while I am trying to lose weight?

    In order to maximize your weight loss, you should try to gain muscle while trying to reduce your body fat percentage.  The more lean muscle you have, the quicker your metabolism will be.  The quicker your metabolism, the more weight you'll lose.  So, if you're not already doing so, you need to incorporate strength training into your program.  Make sure you do the exercises correctly and that you progress properly.

    As for protein/whey shakes, it all comes down to how you are eating.  If you are getting plenty of protein through your normal diet, then I'd say you could do without them.  If you are doing a lot of strength training, then it wouldn't hurt to add them to your diet.  Remember, it all comes down to how many calories you are consuming on a daily basis.  If you want to lose weight, then you need to be burning off more calories than you are consuming.  You reduce these daily calories through exercise and a reduction of food calories.  Make sure you are consuming quality calories and don't back off too much on your calories, however, because if you do, you will actually slow your metabolism down and won't have the energy to get through your workouts or to repair your body.

  • Question #41
    Is it more beneficial to do one hour of cardio or one half hour, two times at different times of the day? We are assuming it is the same cardio activity in each scenario. Do both have the same benefits?

    Both would burn the same amount of calories, so long as the intensity levels are the same.  The only difference is the issue of specificity.  What I mean by that is this…Say you are wanting to run in a race that lasts about an hour and you are, therefore, running on the treadmill as part of your training.  In this case, it is best to run for the hour instead of the two, 30 minute sessions so you are better prepared for the hour long race.  Hope this helps answer your question.

  • Question #40
    I want to RUN the mini Marathon this year. I have participated in the past but never completely ran the whole race. I'm at least 50 lbs. overweight, other than that pretty healthy. I have tried to run the past month but have only been able to get a mile in without walking. Do you have any suggestions on how I can accomplish this task. I work full time, go to school full time and have a very busy schedule. I'm 55 years of age.

    The best thing I can advise you to do is to incorporate interval training into your program. You are starting training early enough to be prepared for the race, so try a walk-fast walk-light jog approach and go for accomplishing your distance for right now until you get in better shape. Each workout, try to reduce how much you walk and increase your fast walk and light jog. It would also be advisable to start watching your eating habits. The more weight you lose, the easier it will be to increase your cardio. Strength training, especially with respect to your lower body, will help as well. Be sure to check out the mini-marathon website for a good training program...they offer a variety of different workouts for various levels of fitness. Good luck and thanks for your question!

  • Question #39
    How many days of cardio should I do per week and for how long to lose 1.5 lbs. of fat each week? Also, how many weight training sessions should I perform and should I do a circuit or train specific parts?

    In order to lose 1.5 pounds per week, you will need to burn off 5,250 calories (3,500 calories for 1 pound).  Your weight and intensity level will dictate how many calories you will burn each time you do your cardio.  On average, let's say you burn 400 calories per cardio workout.  If you strength train, you can probably burn off another 300 or so.  So, if you workout five times per week (doing both cardio and strength training), you will burn off about 3,500 calories (700 calories x 5 days).  The rest of your calories that you need to burn off for the week (1,750 or 250 per day) need to come from a reduction of calories in your diet.  If you need to consume 2,000 calories per day to maintain your present weight, then you need to consume 1,750 per day.  Do this and you should meet your goal of 1.5 pounds per week. 

    As for which type of strength workouts you should do is totally up to you and depends on how much time you have for your workout.  Personally, I would do one way for about six to eight weeks, then I would switch to the other for about the same time period.  This will keep you from getting bored and will challenge your muscles differently.  There are many different ways to switch up your workout (repetitions, tempo, rest time, sets, etc.), so don't be afraid to try new workouts.

  • Question #38
    I am 68 and have not done any physical activity for several years.  I want to start walking but, I have questions:  1) Do I need a pedometer?  2) How many steps would I need for a goal per day?  3) Which pedometer is reliable and affordable for Senior citizens on a limited budget?

    First of all, congratulations on embarking on your program...you won't believe how much better you are going to feel. Make sure you stay consistent. Start off slowly, but make sure you do your best to challenge yourself each time you walk once you give yourself a short "break-in" period. Now, in answer to your questions...

    1)  No, you don't really need a pedometer, but it helps. You can mark off a course, say one mile, and you can walk that distance.
    2)  If you do use a pedometer, roughly 10,000 steps equals two miles, so base your distance off of that figure.
    3)  I really can't suggest a specific brand, but just about any will do. Expect to pay anywhere from $20 - $75 for one. The more "bells and whistles" you get, the more you'll pay. Me, I'd go with one that matches my budget. Some have a heart rate monitor, which helps keep you within your target heart rate during your walk, but it will be the more expensive one.

    Good luck with your program and don't be afraid to try out some resistance/strength training...it will greatly improve your level of fitness and will help with your walking. Consult a personal trainer for specifics.

  • Question #37
    I am 56 years old and concerned about the "underarm flabbiness" that is coming. I have problems with my right shoulder, so some exercises I have tried make that worse. Do you have an exercise that might help the flab, but not hurt the shoulder (I have had rotator cuff surgery)?

    There are several exercises for your triceps (muscle on back of arm) that can be performed that don't require too much range of motion in your shoulder.  I don't know what kind of equipment you have available to use, but you can try these out...

    1)  Tricep Pushdowns
    2)  Reverse Tricep Pushdowns
    3)  Tricep Kickbacks

    I would HIGHLY suggest you consult a personal trainer who can show you the specifics of each of the above exercises. You also need to rehab that shoulder so you can perform other exercises for the rest of your body. Until that happens, it's going to take you a long time to lose that flab under your arm. An elliptical rider would be a great exercise for you to do that would help both your shoulder and your triceps. Make sure you do your best to eat properly...it makes a HUGE difference!

  • Question #36
    I go to the gym five to six times per week. I always do at least 30-60 minutes of cardio and work my abs and lower back. As far as resistance training, I would like a more structured approach. What muscle groups can I work together on a five day schedule in order to get them all in but not fatigue others?

    Try out the following schedule...

    Monday & Thursday - Back, biceps, core
    Tuesday & Friday - Chest, triceps, core
    Wednesday - Legs, shoulders, core
    Saturday & Sunday - Recovery

    This is just one way of doing it...there are many other ways of mixing it up.

  • Question #35
    I’m a 19-year-old who is training for soccer. As an avid weightlifter, I’ve made many gains in strength and weight this past year by using Nitrix. The only problem is that I am noticing that I am short of breath during cardio training. If I want to maintain my body mass and increase my endurance through soccer games, what supplements should I take?

    Personally, I feel that you would do just fine without the supplementation.  I'm not saying that they don't work.  What I am saying is that it can get very expensive and there are side effects that need to be considered.  I cannot recommend any form of supplementation since this is a government website, but as a trainer, about the only thing I would recommend is creatine, and that's because it's already produced naturally by the body.  There have been no adverse case studies that I am aware of regarding this supplement.  If you do decide to take creatine, make sure you increase your fluid (water) level and are doing enough training to warrant taking it in the first place.  ALWAYS make sure that you follow dosage/usage directions.

    Based on my experience, it's your training regimen/program that will determine how much muscle you gain/keep at any given time.  Reps, sets, rest time, intensity levels, tempo, order, etc. are all factors in how you can constantly challenge your body in ways that will help you with the specific sport you are playing at the time (in your case, soccer).  You don't necessarily have to lose muscle mass just because you are trying to increase your endurance.  I highly recommend you implement cross-training into your program.  Take the money you are spending on those supplements and hire a good trainer.  He/she can design specific programs that best suit your needs.  If you train properly you can be both big and fast!  If you don't want to hire a trainer, get a good fitness book on your specific sport and try out some of their workouts.

    You MUST be aware of your eating habits.  Be sure to provide enough quality energy to your body for your workouts and to adequately repair itself afterwards. You are doing the right thing by eating six times a day.  Based on the type of training you are performing, your intensity level, as well as several other factors, you really need to be on top this if you want to maximize your results.

    The Nitrix you are taking contains thermogenics which claim to increase energy levels, as well as your metabolism.  One side effect from these types of supplements is an increased heart rate.  If you decide you want to use these types of products, be sure you read the warning labels and follow directions closely.  Personally, I would advise against these types of products...the benefits really don't outweigh the costs to the body.  If you have any heart condition whatsoever, do not take these types of products.

  • Question #34
    What are some good activities to do in the winter time when it is cold outside?

    While it is more of a challenge to be active this time of year when it is very cold outside, it can be done! First, there are several shows on television that you can participate in. Look at your local TV listing for these shows. Some specialize in yoga, Pilates, step classes, and kick boxing – just to name a few. If you can’t find anything in your local listings, you may go to your local library for a DVD or exercise tape. They usually have a good selection. Lastly, if you don’t have, (or it’s not practical), for you to acquire a piece of exercise equipment (such as a treadmill), you can always jump rope. Remember, exercise doesn’t have to be complicated. Anything that gets you up and moving and increases your heart rate counts. Always remember that if you haven’t exercised in any length of time – or if you have some type of illness, to get permission from your doctor before you begin any exercise program.

  • Question #33
    I have a lot of what I call "back fat" What types of exercises can I do for that?

    I hate to tell you this, but you can't "spot reduce". How your body loses weight is how it loses weight. Now, that having been said, you can target that area by trying the following exercises for your back:

    1) Lat Pulldowns
    2) Seated/Horizontal Rows
    3) One-arm Rows
    4) High Rows
    5) Pull-Ups or Assisted Pull-Ups
    6) Straight-Arm Pulldowns

    Be sure you consult with either a personal trainer, DVD, or book for specifics on how to properly do each of the above listed exercises. I'd try exercising with a weight that will allow you to do between 12-15 repetitions for each exercise. Doing 1-2 sets should be sufficient, but that will depend on how much time and effort you want to put into it.

    I don't know what you are presently doing for your cardiovascular exercise, but doing the elliptical rider would also help target that area.

  • Question # 32
    Is it best to eat lunch before or after exercising?

    I would suggest you do your workout, and then eat lunch. Make sure you incorporate some lean protein in your lunch and try to eat within 30-45 minutes after your workout.

  • Question # 31
    I am a retired 66 year old male. I am 5’9” and weigh 150lbs. Three days a week, I do four miles in one hour on my treadmill. Three days a week, I do 10 strength exercises which work my shoulders, arms, abdominals, chest, and legs on my Bow Flex. Am I headed in the right direction? I started this program two months ago.

    Based on what you've told me, I would suggest you doing the following the compliment your present program:

    1) Make sure you add some back exercises to your strength program, such as Lat Pulldowns, Seated Rows, One-Arm Rows, Straight-arm Pulldowns, etc. Consult an exercise book/DVD or a personal trainer for the specifics of each exercise. It's much better if you see the exercise being done than for me to try to describe each exercise.

    2) Try some new cardiovascular exercises. I don't know about any restrictions/limitations you may have, but consider joining a gym. They offer elliptical riders, bikes, steppers, rowers, aerobics classes, etc. that will take you to the next level. Start off slowly and just make sure you challenge yourself each time you exercise.

    Good luck and thanks for your question.

  • Question # 30
    Hi, I'm a 19 year old male college student, 158lbs, 6'0". My diet consists of:
    -- Breakfast: 2 Eggs, 3 piece of turkey bacon, 2 pieces of toast, and a glass of milk
    -- Snack: assortment of vegetables
    -- Lunch: basic sandwich
    -- Pre-gym: homemade protein bar
    -- Post-gym: protein shake
    -- Snack: platter of vegetables
    -- Dinner: 2 pieces of either grilled chicken, turkey, or fish.
    -- Snack: salad full of vegetables with calorie-wise dressing

    Throughout the day, I drink 4-12 bottles of water (2000ml-6000ml) depending on how busy I am.

    At the gym, I split my workout into four main groups, one group each day. Arms, back, chest, legs. While each day doing 30 minutes of cardio (it's an elliptical trainer), and I burn 720 calories each time.

    I am currently very fit, but I’m not quite happy with my stomach yet. I have an exercise ball at home that I do crunches on, and I do almost all there is at the gym for abs. It seems that last layer of fat just doesn't want to leave.

    What should I do to get a nice toned six pack? I just recently increased my cardio to 45 minutes - 1 hour depending on time.

    Thanks!

    It sounds to me that you are doing everything right. I would suggest you change your strength program up and work your body differently. At your level of fitness, I would HIGHLY suggest you try doing a cardio-strength circuit. This is where you perform an exercise for a specific amount of time, or to max, and then move on to the next exercise as quickly as possible. It's up to you how to set it up, but here's what I normally do for my clients:

    Exercise Block 1, 3, & 5: Chest/Legs/Core/Cardio
    Exercise Block 2 & 4: Back/Legs/Core/Cardio

    Exercise Block1 (Example):
    Chest Presses / Squats / Bicycle Crunches / Jumping Jacks

    Exercise Block2 (Example):
    Lat Pulldowns / Step Ups / Body Planks / Mountain Climbers

    Hope you get the idea. As for your cardio, switch up exercises all the time. Try doing some interval training (varying your intensity levels every 1 minute or so) to take it to the next level.

    Keep eating right and challenge yourself at all times!

  • Question # 29
    I wanted to know what low-key exercise equipment I could use to strengthen my lower back without further hurting it. I broke my back almost seven years ago and have just recently joined a gym. I have started slowly on the treadmill with walking a mile and more each time with incline. I have lost over fifty pounds in the past couple of years and I have "extra fat" in places that I don't want to be there. It is mainly in my legs, butt, and thighs. I need to start slow and build up to a routine. I am in constant pain everyday, but still do what I need to everyday with painkillers. What equipment is best to shape up legs, thighs and back and not hurt me in the long run?

    First, I would consider using a recumbent bike for some of your cardiovascular exercise. It's great for the lower body (hips, butt, and thighs) and is easier on the low back, since it's a non-impact type exercise. It's very adjustable (beginner to advanced) and usually offers several different routines. You may also try the elliptical rider, as well. Again, this is a non-impact exercise, but differs in that it uses your whole body for the workout, especially your midsection. Although it takes a little getting used to, stick with it. It is weight-bearing, so it will also help maintain/increase your bone density level.

    As for an inexpensive piece of equipment you can invest in, I'd highly suggest a Swiss ball, sometimes called flexiballs or exercise balls. Be sure you get the right size and get a workout DVD to along with it, so you can get the most out of it. Do the exercises properly at all times and don't push yourself too hard. Progress gradually and challenge yourself each workout.

    Also, if you aren't already doing so, eat right. Failure to do so will greatly hamper your progress!

  • Question # 28
    I am 72 years old, obese and grossly out of shape. I am cutting calories to about 1700 calories and need an exercise program to get started.

    Unfortunately, I can't really prescribe you a program without knowing a lot more about your present situation. Having been a personal trainer for 15 years, I would HIGHLY suggest you enlist the services of a personal trainer. He/she can design a specific program that best meets your needs and goals. Be sure to consult with your physician before starting any program. Make sure you incorporate both strength and cardiovascular exercises into your fitness program. Don't push yourself too hard and work up your intensities gradually. Make sure your trainer is certified and has a good reputation, and, most importantly, that your personalities mesh. As for your eating, the trainer should be able to help you with that as well. Be sure you are bringing in enough calories and that you are taking in quality food. Stay hydrated by drinking plenty of fluids! Thanks for your question and good luck with your program!

  • Question # 27
    How much exercise do you need to help with weight loss and what kinds are best? I am doing 20 minutes per day of walking, yoga and pilates (rotating each day).

    The more you put into your program, the more you'll get out of it.  The more exercise you do each week, the more calories you will burn, the more weight you'll lose.  Time is scarce for just about everyone these days and it's difficult finding the time to workout.  Unfortunately, that doesn't get us off the hook.  Do as much as your schedule allows and challenge yourself each time.  Make sure you are doing strength/resistance training at least 2-3 times per week, ensuring you work your entire body.  I don't know your medical background or level of fitness, so it's difficult for me to suggest specific exercises.  Barring any limitations or restrictions you might have, I'd suggest trying some of the following exercises:

    1)  Squats (legs and butt)
    2)  Lat Pulldowns (back, biceps, shoulders, forearms)
    3) Chest/Bench Presses (chest, triceps, shoulders)
    4) Step Ups (legs and butt)
    5) Seated/Horizontal Rows (back, biceps, shoulders, forearms)
    6) Chest/Pectoral Flyes (chest, triceps, shoulders)
    7) Ab Crunches (abdominals)
    8) Hyperextensions (low back)

    These are but a few of the many exercises available to you.  I'd suggest you invest in some fitness DVD's or books for more specific exercises.  Keep up with what you are doing; just do more if you want quicker results.  And, eat right.  It takes about an hour to burn off 500 calories; it only takes 2 minutes to put it back into your body.  Remember that!

    Good luck and thanks for your question.

  • Question # 26
    I'm 51 and I have lost 45 lbs since Feb 06 and I work out at a Curves 4 times a week and have really changed my eating habits. My problem is that I have a layer of fat from just under my ribs to just below my belly button I just can't seem to lose. I do crunches the best I can. Any other suggestion for this area?

    First, there's no such thing as "spot reduction"...sorry.  Now, you can target that area with specific exercises, but that would require you to do one, or all, of the following:

    1) Buy a fitness book / DVD to learn what those exercises are.  There are way too many for me to try to describe them to you now, or...
    2) Consult with a personal trainer who can show you some exercises, or...
    3) Attend an aerobics class that offers core exercises. 

    If you're not already doing so, you need to be doing cardiovascular exercises in conjunction with your Curves workout.  I know you get a cardio benefit from the curves workout, but it's not like an actual exercise that challenges you more aerobically.  These exercises should be varied each and every week and don't be afraid to try the various programs they offer.

    Above all else, you need to eat right.  I don't know what your present eating habits are like, but I can honestly tell you now that how your eating habits will either make or break your program and can help you continue to reduce your level of body fat.  Remember, keep challenging yourself and be patient.  Keep up the good work!

    Thanks for your question and good luck with your fitness program!

  • Question # 25
    An individual I work out with has stated that if you run, you will lose the muscle you have gained in your chest/pecs from lifting.  What is your take on this?

    Consider football players for a moment. There are some guys out there who weigh 275 pounds and can run 40 yards in 4.5 seconds. Although this example is extreme, the same holds true for us as well. In order for you to maximize your training, you need to do both strength and cardiovascular training...they have a symbiotic relationship. Strength training helps with cardio (stronger legs and glutes), and cardio training helps increase your aerobic capacity (your body's ability to bring oxygenated blood to your muscles). The key is training properly and eating right. If you provide your body with enough nutrients to sustain itself through the workout and still have enough energy left over to help recover properly, then I don't see why any muscle loss should occur. Adequate amounts of complex carbohydrates, protein, and good sources of fats, will help maintain your lean muscle mass and will dramatically affect your workout results.

    Be sure you and your friend’s cross-train when it comes to your cardiovascular exercises don't just run. Doing so will help prevent boredom for both you and your body. Vary your intensity levels and times, as well. Interval training can also be applied to these types of exercises. Cardiovascular exercises will also help you see the muscle you are developing by reducing your body fat, giving you more definition.

  • Question # 24
    I am on a beta-blocker that slows down my heart rate.  When I walk or do the treadmill, I can only get my heart rate up to 95-99 beats per minute. Am I still getting benefits for my heart even though I can not reach my target heart rate?

    Yes, you are still getting benefits from your exercise even though you are not reaching you target heart rate.  What I tell all my clients, except those who are pregnant or have heart conditions, is to use the RPE scale.  RPE is the Rate of Perceived Exertion, or how hard did you think the exercise was to perform.  It is subjective, but works well.  Each and every workout should be challenging to you.  Be sure you keep track of what you are doing.  Change up the exercises you do to keep from getting bored and to challenge your body.  If you put down that the exercise was "somewhat challenging" then the next time you workout, you should do something to make it more challenging (go faster, further, increase your incline/level, etc.).  Remember, the more you do, the more you'll get out of your program.

  • Question # 23
    Like everyone, I am on a time crunch. I have basically 30 minutes a day I can devote to working out. I would like to know if you have any suggestions on how I can get leaner and build muscle quickly.

    I'd suggest you consider a strength circuit.  A strength circuit involves all muscle groups, and combines your strength and cardiovascular workouts into a quick, very versatile workout that can be performed in the comforts of your own home, in the gym, or even in a hotel room, all with just minimal equipment.

    First, you'll need to purchase an exertube, which is basically a piece of surgical tubing with handles and an exercise mat.  You then need to consult a personal trainer or a good fitness book/DVD, to learn how to develop your program.  They can show you how to perform the exercises correctly and will show how to keep track of your workouts. 

    All levels of fitness can benefit from this type of program.  Of all the programs that I put my clients through, circuit training is by far the best way to beat the time crunch and to see the quickest results.   ALWAYS challenge yourself and keep things fresh by changing up your program every 8-12 weeks or so.

    I can't express to you enough the importance of eating right.  You will not see results if you don't!  Consider checking out our Ask The Nutrionist column on the website.  It's there that you will find more information on establishing proper eating habits.

  • Question # 22
    I am going to start a 5k running program. It recommends only walking/running 3 days a week. Is it going to hinder me to do an exercise video on alternate days?

    Definitely not. Exercise videos are a fantastic way of supplementing your cardiovascular workouts. Cross-training, as this is called, reduces boredom and overtraining, since it forces your body to use different muscle groups to perform the new movements. Try to keep a fitness journal so you can track your progress. If you want to improve more quickly, look into doing some interval training. This type of training can be applied to many exercises and fitness levels.

  • Question # 21
    I was in a car accident in May and I am in physiotherapy for my neck, arm, and hip.  I lost 40 pounds before the accident, but since have not exercised or walked. What would be a good exercise routine for me?

    First, you have to get back to working out.  You must stay within the limits and restrictions that your doctors/physiotherapists have prescribed, but you need to do something.  Start off easy, listen to your body, do the exercises correctly, concentrating of using good form, and commit to your program as much as your schedule allows. 

    You can opt to workout in your home with a workout band, flexiball, etc. or use the equipment in your apartment complex.  If you want to join a gym, then you'll have more options to choose from and boredom won't set in as easy.  Walking, a recumbent bike, and swimming are just a few of your options.  Water aerobics would be great if you don't mind the water.  And since you are physically limited in what you can do, you really need to watch your eating habits.  Remember, it's taken you a while to put on the weight, so be patient and consistent with your program.  Results don't happen overnight.  You've lost weight before, so you know you can do it.

  • Question # 20
    I have osteoarthritis in both knees and will probably need surgery on one knee within a year. I have access to a fitness center, but no one to tell me which combination of exercises I should do. What suggestions do you have?

    Consult with a personal trainer and describe your medical issues as well as any limits or restrictions you may have. They should be able to devise a specific program that meets your needs.

    I'm not sure what machines you have available to you, but make sure you work your back, your chest, and your legs.  You must also work on your core muscles.  You may even be able to have your trainer meet you at your fitness facility to show you how to properly use the equipment. 

    A combination of strength training and cardiovascular exercise will help increase your bone density.  Following these suggestions should help you slow down the process of your bone loss.  When you have your surgery, make sure you get right on to your rehab exercises and stick with them.

  • Question # 19
    My 8-year-old daughter and I need to tone up and loose some weight.  She is about 20lbs overweight, and I don't want it to get any worse.  Besides walking, what else can we do together?

    I recommend that you tell your daughter you've decided to create a healthier lifestyle / environment, and that you need her help in making it succeed.  Get her input into what she likes to do and work that into the program.  Try taking some aerobics classes together or doing a DVD a few times each week.  While you are walking, make it more interesting by stopping every so often and perform a different exercise (leaning push-ups, squats, lunges, jumping jacks, etc.) for about 30 seconds or so.

    If you want this to be successful, you must set a good example!  You must buy healthier foods, exercise on a regular basis, and establish a healthy environment.  If you commit to this and get her involved for at least 8 weeks, the benefits you see will be inspiration enough to keep you both going.  No matter how difficult it gets, you must stick to it, even if she doesn't.  Normally, you should be doing this for yourself, but in this case, you are doing it for your daughter as well.  Keep that in mind when times get tough.  Stay positive and consistent!

  • Question # 18
    My question was about circulation and I what can you do to improve it.

    I don't know your level of fitness or your present health status, but in order to improve your circulation, you need to exercise as much as your schedule will allow.  If your cardiovascular system is what you want to focus on, then concentrate your efforts on doing cardiovascular exercises.  Depending on your limits and/or restrictions, choose exercises that you find enjoyable and can perform.  Be sure to change exercises every so often and consider keeping a journal so you can see how you are progressing. 

    However, DO NOT FORGET that strength training must also be performed.  Please make sure you start off slowly and progress from there.  Yoga is also a great way of improving your circulation and breathing.

  • Question # 17
    Hi, I am 34-year-old woman with 4 children and very little time to work out.  Can you give me an idea of where I should begin since I have never done anything to establish an exercise routine?

    First, I suggest looking at your schedule to see if you can find 15 minutes for yourself; whether it's early in the morning, before the kids get up, some time during the day, or after they go to bed.  Make a commitment to these times so you can incorporate a quick cardio-strength circuit routine into your life.  This circuit uses an exercise band, a mat, and body-weight exercises to give you a good workout in a short amount of time.  It is done in the comforts of your own home and can be adjusted to keep things interesting.  It is great for ANY level of fitness since YOU are the one who decides how hard to push yourself. 

    As for the actual program, I would suggest you consult a personal trainer or a good fitness book/DVD for specific exercises.  There are also books out there that highlight exercises that you can perform with your children.  This would not only set a good example, but it would also get them pointed in the right direction in terms of making fitness an integral part of their everyday life.  You can also go for walks together, ride bikes, or go for a swim.  In addition to the exercise make sure you and your children are eating right.

  • Question # 16
    I would like to find a personal trainer in Indianapolis who knows about nutrition, as well as fitness, and can help somebody with a knee injury, obesity, diabetes and other problems.  How can I best go about this?

    I would suggest you do a Web search or go to a gym in your area and see if they have trainers available.  Make sure your trainer is certified, insured and offers a consultation.  Remember to discuss your medical issues and see if your personalities match.  Any decent trainer will be able to structure a workout program that meets your needs.  They should also be able to give you information on how to eat properly.  You may also want to seek the advice of a nutritionist, dietician, or other source that teaches you how change your eating habits.

  • Question # 15
    I am trying to lose weight, without any luck. Do you have
    any advice?

    In order to lose weight, you must burn off more calories than you are consuming.  How do you do this, through exercise and proper eating habits.  I can't really give you any specifics, except you need to do as much as your lifestyle allows.  The more you put into your program, the more you will get out of it.  You MUST make a commitment and realize that a lifestyle change is going to take time and patience.  Keep your goals realistic and make sure you know how to exercise properly before you begin your program.  Consult either a personal trainer or pick up a good fitness book/DVD on proper exercise techniques.  If it's been a while since you've worked out, or if you're seriously out of shape, consider consulting with your physician before you proceed.   Start off slowly and always challenge yourself.  Keep a fitness journal so you can track your progress.  Stay positive and good luck!

  • Question # 14

    Is it more beneficial to use an elliptical machine for 10 minutes 3 times a day or for 30 minutes straight? What is the minimum duration to reap any benefits?

    The type of cardiovascular activity that you choose, as well as how you perform the exercise, is based on your own personal health goals.  If you are just out to burn off calories, then it really doesn't matter if you split up your workout since you'll end up roughly burning the same amount of calories either way.  If, however, you are training for a 5K race, then I would suggest doing the exercise straight through.  Intensity is very important in your cardio workout, so make sure you challenge yourself each and every workout.  Personally, I would suggest cross-training whenever possible.  Mix up not only the exercises you are doing, but also the time and intensity of each.  That way, you never get bored and it helps to keep your body from plateauing.  As for minimum duration to derive benefits...I'd do as much as your schedule allows.  The more you put into your program, the more you'll get out of it.  Some is ALWAYS better than none!

  • Question # 13
    How accurate are cardio machines when they estimate the amount of calories burned during a workout? Are some programs better than others for cardio endurance? And finally - is it better to work harder for a shorter period of time on a machine or should I workout longer at a lower intensity?

    First, if a cardio machine does not ask you for your weight, it won't be accurate. Most machines base their formulas on a person who weighs 150 pounds. The more you weigh the more calories you will burn over the course of your workout.

    As for which programs are best for cardio endurance...I'd have to say any program that changes the intensity every 30-60 seconds over the course of your workout is best. This is called interval training and can be performed with specific programs or can be done manually.

    Finally, I would suggest you do both. You can burn the same amount of calories in 20 minutes as you would in 30, so long as you increase your intensity level enough to compensate for the shorter time. For a week or so, try the shorter, more intense workout and the next week; try the longer, less intense workout. You could even alternate every other day, should you want to try that out. Be sure to cross-train whenever possible by rotating between the different machines you have available to you.

  • Question # 12
    I am out of shape and am wondering what type of exercise program I should begin using?

    What you need to do is to commit to a realistic fitness program that incorporates both strength and cardiovascular exercise. Additionally, you MUST watch what you eat. In order to lose weight, you need to burn off more calories than you bring into your body. This means you need to exercise. This will not only burn off calories, but it will also increase your lean muscle. The more lean muscle you have, the faster your metabolism will be, which means your body will store less fat.

    Make sure you perform the exercises correctly and that you don't overdo it. Start off easy and gradually increase the intensity at which you work as your fitness level increases. Be patient and consistent with your program and always challenge yourself. Consult either a personal trainer or a fitness book to learn about the exercises you should be performing.

  • Question # 11
    I run on the treadmill 5-6 miles in the early morning, 3 days a week at home before I go to work. After running these miles, I am pretty tired and often feel dazed. What foods or drinks should I have to boost my energy back up?

    What you are experiencing is low blood sugar.  Since you are running early in the morning before you go to work, I'm going to assume you don't eat anything prior to going on your run.  If that's the case, then it's probably been 8-10 hours since you had your last meal.  While you were sleeping, your body was still consuming calories.  So, when you got up and ran, you pretty much used up your available source of immediate energy.  When that happens, your body calls on other reserves of energy (fat).  However, when you deplete your immediate source of energy (glucose), then your body's blood sugar level is low and needs to be replenished.  If you get a slight headache or feel nauseous, try drinking something that gets sugar back into your system quickly, such as orange juice.  

    After your run, you need to replenish your body with some good quality calories.  Make sure you incorporate some protein into your meal so you will feel fuller longer.  Complex carbohydrates, such as cereal, oatmeal, and whole grain breads should accompany your protein.  Watch your calories and quality of food!

  • Question # 10
    I would like to know if there are any exercise routines for hips & thighs. I am also having a problem with spot reduction. I can see the weight loss on the scale, but not in my waistline.

    Unfortunately, we can not dictate how we lose weight...genetics play a key role in that process. More often than not, women tend to gain weight in the hips, thighs, and buttock, while men tend to gain their weight in the abdominal area. No matter where you tend to gain your weight, it's important you change your lifestyle to reverse that trend. You need to do cardiovascular exercise as much as possible each week. You should strive for about 30-45 minutes per exercise session. You need to do strength training 2-3 times per week, as well. Eating makes all the difference in the world and can make or break your program. Eat the right types of foods, in good portion sizes, and be aware of your caloric intake.

    For those trouble areas (hips & thighs), try exercises that focus on your inner and outer thighs. Side leg lifts, inner thigh sweeps, both of which can be done with an exercise band, will target your hip abductors and hip adductors (inner and outer thighs). Squats, lunges, step ups, leg presses, leg curls, and leg extensions are just a few of the more popular lower body exercises. If you really want to see an improvement in that area, I would HIGHLY suggest incorporating some type of cardio-kickboxing into your aerobic program. Start with a beginner level class or DVD/tape, and go from there...you won't believe how much fun you'll have getting in shape!

  • Question #9
    I had been having heel pain and am now wearing orthotics. Is
    it ok for me to begin a walking program since I am now pain free?

    I'm assuming you are seeing, or have seen, a podiatrist regarding your heel pain since you already have orthotics for your shoes.  The best advice I can give you is to follow the recommendations of your podiatrist.  Most will advise you to start off slowly, wearing your orthotics for only a few hours at a time and progress from there.  I would definitely avoid high-impact exercises.  Walking should not be that bad for you since walking is considered a low-impact.  I would suggest you start off walking about 15-20 minutes and see how your feet feel the next day.  If your feet don't feel too bad, I'd say it would be safe to increase your time about 5-10 minutes per exercise session each week.  Non-impact exercises such as the elliptical rider or the recumbent/upright bike are good options if they are available to you.  If you've never tried water aerobics, and don't mind the water, that is an option as well.  Hope I've given you some good ideas.

  • Question #8
    I feel like my stomach is out of control!! I sit at a desk all day. Do ab tightening exercises really work? And what do you suggest for the fastest results when trying to lose a hangover stomach?

    For fastest results, you need to commit to doing 3 things:

    1) Eat right. This is where your calories come from. If you bring in more calories than you burn off, you will gain weight.

    2) Perform cardiovascular exercises for at least 20-30 minutes a day, 5-6 times per week or whatever your schedule allows. The more you do, the more you'll get out of it. Choose an exercise that is appropriate for your level of fitness and always make sure you challenge yourself.

    3) Perform resistance training 2-3 times per week, making sure you work all your major and minor muscle groups. You can workout at home or in the gym. Start off with 1-2 sets of 12-15 repetitions per exercise. Consult a DVD, book, or a personal trainer for more specific information on the exercises you should be doing. Don't forget to incorporate core (abs & low back) strengthening into your program.

    Do ab tightening exercises work? Yes, they do work, but only on a very limited scale. Something is better than nothing, but committing to an overall program would be the best way to go about seeing optimum results.

    I hope this answers your question. Good luck with getting going. Any other questions, feel free to ask.

  • Question #7
    I work out six days per week, two or three of which include both cardio and weight/resistance training. How often should I aim to increase the weights I use?

    Thanks for your question. You are doing a great job of incorporating fitness into your life. Sounds like you are devoting enough time into your program, just make sure you change it up every 8-12 weeks or so. This will keep both you and your body from getting bored. Several different things you can do to keep it fresh. Changing up the number of reps and sets you perform is a great place to start. If you want more strength, concentrate your efforts of lifting heavier weights with fewer reps (3-7 reps). If you want strength and endurance benefits, go with a moderate weight with a few more reps (8-12 reps). If you want more endurance, go with a light weight that you can do 15-25 reps. Make sure you are reaching temporary muscle failure each time. The number of sets you perform depends on how much time you have available. I would suggest 2-3 sets for your major muscle groups and 1-2 sets for minor muscle groups. For best results, I would do 8-12 reps one month and then 12-15 the next month and continue this cycle, periodically changing the exercises you perform.

    Well, I hope I've answered your question to your satisfaction. Good luck and thanks again for your question.

  • Question #6
    I want to tone & build my upper arms & shoulders. How long before I see those rounded shoulders and good sized biceps?

    A couple of things...

    1) How many reps and sets are you performing for your strength workouts?
    2) How long have you been doing the same workout?
    3) How are your eating habits?

    If you're not already doing so, you MUST make chest exercises part of your routine, especially if you are trying to improve the appearance of your upper body (triceps and shoulders get worked along with the chest). Varying the number of reps and sets you are doing, as well as, changing the order of exercises and the amount of rest time you take between sets and/or exercises can also make a difference.

    Make sure you challenge yourself with every cardio workout and be sure to cross-train, which will keep your body from getting used to any one exercise and will keep you from getting bored. Vary your times and intensities on your routines and try some interval training if you want to take it up a notch.

    Eating right can make or break your program. Make sure you bring in the right amount of calories, eating quality foods and sticking to proper portion sizes. Stay hydrated and get plenty of rest.

    There are some great workout books out there. Don't be afraid to try new exercises and maybe enlist the help of a personal trainer. He/she can help you develop a good program and make sure you are doing the exercises correctly.

  • Question #5
    I work out six days per week, two or three of which include both cardio and weight/resistance training. How often should I aim to increase the weights I use?

    Thanks for your question. You are doing a great job of incorporating fitness into your life. Sounds like you are devoting enough time into your program, just make sure you change it up every 8-12 weeks or so. This will keep both you and your body from getting bored. Several different things you can do to keep it fresh. Changing up the number of reps and sets you perform is a great place to start. If you want more strength, concentrate your efforts of lifting heavier weights with fewer reps (3-7 reps). If you want strength and endurance benefits, go with a moderate weight with a few more reps (8-12 reps). If you want more endurance, go with a light weight that you can do 15-25 reps. Make sure you are reaching temporary muscle failure each time. I would suggest 2-3 sets for your major muscle groups and 1-2 sets for minor muscle groups. For best results, I would do 8-12 reps one month and then 12-15 the next month and continue this cycle, periodically changing the exercises you perform.

    Well, I hope I've answered your question to your satisfaction. Good luck and thanks again for your question.

  • Question #4
    I currently belong to a gym but can not seem to find time to make it there. I am struggling with my weight and it is depressing. Can you suggest some exercises for when I am at my desk or in the car?

    Thanks for your question. You can't really do much in your car. As for exercises you can do while at your desk, I would suggest the following:

    Seated Ab Builders (core) - While sitting upright, link you fingers behind your head. Lifting your left knee, bend and touch it with your right elbow. Then return your left foot to the floor and lift your right knee and touch it with your left elbow. Do 5-10 on each side.

    Wall Sits (legs & butt) - Start by standing with your back against a wall, feet about hip-width apart. Then slowly slide down the wall while you walk your feet out about 10-12 inches, so that when your thighs are parallel to the ground, your knees are directly overtop of your ankles. Hold this position as long as you can, then slide back up the wall. Do this 3-5 times.

    Leaning Push-Ups (chest, shoulders, triceps, core) - Place hands on the edge of desk about shoulder-width apart. Walk your feet back until your arms and body form about a 90 degree angle. Keeping your body in a generally straight line, lower your chest toward your desk until you have a 90 degree bend in your elbows. Push yourself back up to the start position. Do as many reps as you can, using good form throughout the entire exercise. Make sure you don't hold your breath.

    These are just a few exercise suggestions. If you want to learn more, see a personal trainer.

    Sure hope this has answered your question. Stay positive and do as much as you can manage. Make the time...it will pay off in more ways than you know!

  • Question #3
    What is the best type of exercise routine for someone who doesn't have a lot of time, gets bored easily, and hasn't exercised in quite some time?

    Thanks for your question, it applies to many people. The best thing I can suggest to you is to go with a home circuit workout. You will need to get at least a Level 2 or medium resistance band (with door attachment and either a book/DVD/VCR tape to show you the various exercises you can perform), as well as, a mat for your core/floor exercises. There are great sources of information out there that can show you different exercises you can do in the comforts of your own home. You get to decide how long you do each exercise, how hard you work, the amount of rest time between exercises (although you want to keep it at a minimum to get the full benefits of this workout), and you can change up the order of exercises to keep from getting bored. This can be done in as little as 10 minutes and you can do it at a time that's convenient for you. Make sure you are eating right in order to maximize your efforts.

  • Question #2
    What is the best exercise for reducing a bulge in the stomach area? And how often should the exercise be done per week?

    The answer to your question is this...there is no one "best" exercise to reduce the stomach bulge. How is it you got the bulge in the first place? Well, as it is with most of us, we can attribute this to a lack of proper eating combined with less physical activity. Plus, as we get older, your body produces less growth hormones, which in turn, means less lean muscle. The amount of muscle you have in your body has a great deal to do with your metabolism, which is how quickly your body burns calories. The more calories you burn, the less you store as fat.

    In order to maintain, or increase, the amount of lean muscle you have, you need to perform some type of strength training (machines, free weights, resistance bands, etc.). You must also incorporate cardiovascular training into your fitness regimen (treadmill, elliptical riders, cross-trainers, stationary bikes, aerobics, etc.) in order to maximize your benefits. These exercises work together to burn the calories you put into your body.

    Lastly, you MUST change the way you eat. Don't go with any fad diets! If you bring in more calories than you burn, the excess gets stored as fat. For more information on establishing proper eating habits, I would highly suggest you contact our dietician or visit other areas of our website that relate to this topic.

    Hopefully, I've answered your question. Thanks!

  • Question #1
    What is a good strength training program that one can do without free weights or machines?

    If you don't want to use free weights or machines for your strength training, I highly suggest you look into purchasing some resistance bands. Basically, these bands come in various levels or resistance (light, medium, and heavy) or sometimes in levels (1, 2, or 3). For men, level 2-3 or medium - heavy is better, although level 1 or light resistance bands are good for rehabilitation exercises. When determining which band is best, consider your present level of fitness, as well as, your physical strength.

    Once you've decided on your band, you need to purchase either a DVD/Video or a book that shows you how to properly use the band. Add some core exercises and maybe a few other body weight exercises to your program and you'll be good to go. Hiring a personal trainer is also a good bet as well. The trainer can devise an overall program that best fits your needs and goals. Thanks for writing in with your question and good luck!