To You Magazine

Health/Fitness Q&A

  By Scott Thompson

Q: My son is 11 years old and a soccer player.   He is in excellent shape and now wants to lift weights to build muscle.   Is there any harm in allowing this?

A:   Ask your son what position he plays on his team. If he answers with a specific position, such as half back or forward, then he is psychologically ready to start resistance training. However, resistance training does not mean bodybuilding; your son will not be lifting weights for two hours a day, six days a week.  

A sufficient resistance training program should incorporate some weight training and a variety of other modalities such as stretching, core stability, agility training and functional movements that mimic his movements in his sport.  

He should also pay attention to his nutrition so that his performance on the field is optimal. He should eat whole foods that are balanced with protein, carbohydrates and fats, and a majority of his calories should come from whole carbohydrates (i.e.: vegetables, baked potatoes and oatmeal.)

Q: My health is not at its peak right now. I feel like I am in a really tough place, because my doctor wants me to get my cholesterol under control. At the same time, because of my asthma, I cannot do a lot of exercise. What kind of a program would work best for me to help lower my cholesterol while not overexerting myself?

A: The first component you should evaluate is your diet. There are two types of cholesterol: one is genetically predisposed and produced by the liver, and the other is taken in by foods high in saturated fats. Diet plays a huge role in total cholesterol count. Begin balancing your daily sugar intake and start eating more whole foods, including oatmeal, almonds and whole wheat bread. Consume baked,   not fried foods.

You should start your day by eating within the first hour you are awake. Then, eat small meals every three to four hours throughout the day, with a minimum of four meals each day. This should be done consistently and incorporated into your lifestyle. Each meal should have a mix of protein, fats and carbohydrates and be comprised entirely of whole foods.

Once you can balance your diet, begin with a small amount of resistance training with a licensed personal trainer. Resistance training should be done three times per week for 45-minute sessions. Be sure to carry your inhaler with you during each session.  

I also would encourage you to begin walking on a treadmill or outside five days a week for one hour at a time until you build up your tolerance and get your heart rate within your target range.  

To figure out your target heart rate range, subtract your age from 220. That gives you your theoretical maximum heart rate. Then, multiply that number by .50 to get the low number in your target range. To determine the high end of the range, multiply the maximum heart rate by .70. Stay within this range throughout your cardio workout. A combination of these three items should dramatically decrease your cholesterol levels.

Q: I managed to lose quite a bit of weight by walking and doing cardiovascular exercises at home. I now want a "washboard" stomach. What are the best ways to do this? I have tried doing sit-ups but seem to do it wrong. I always end up with pain in my neck.

A: The best way to have "washboard abs" is 70% diet. With each meal, you must eat the proper amount of whole foods (foods without chemicals). You must also keep your insulin levels stable by eating every three to four hours. This will reprogram your body’s set point hypothalamus and increase your resting basal metabolic rate, which will release fat cells.  

You should also begin a weight training program with a licensed personal trainer three times per week and incorporate free weights. This will enable your body to hypertrophy your skeletal muscles, thereby increasing the amount of engines that will burn more fuel.   Crunches, leg lifts and any form of oblique twisting will enable you to target all areas of the stomach with each weight training workout.  

Your diet will determine whether or not you will have washboard abs. When you begin changing your diet, incorporating weights and continue doing the cardio, you will be off and running in a few months.   Good luck! 

   
Q. I have tried all kinds of exercise but never try any long enough to get results. I have resorted to the stay-at-home DVDs but there are so many out there. My goal is to lose about 20 - 30 lbs and then tone up my body. Which exercises should I be doing and how often? I only have 30 minutes I can dedicate about 3 times per week.

A: With such limited time to dedicate to an exercise regimen, your priorities should be in finding resistance workouts and cardiovascular exercises that will rapidly increase your heart rate and keep it high. That way, your body can burn as many calories as possible during your workout. Exercises that utilize the entire body that are effective in elevating heart rate include multi-joint movements (squat thrusts and pushups) and plyometrics (hopscotch, jump rope, box jumping). When done in a rapid motion, these exercises increase the heart rate to a point at which your body will feel the cardiovascular effect. Whatever exercises you choose to conduct during your workout, be sure that your body remains in constant motion.

Q. I have been going to the gym for 3 weeks and have not seen any results. I take the yoga and kickboxing classes 3 or 4 times per week. Should I just be doing the machines and not the classes?

A: Three weeks is not enough time for you to notice a physiological response to exercise. If you continue your classroom routine for another nine weeks and still do not see results, reevaluate your diet. Then, reevaluate your exercise routine. During any workout program, strength training, cardiovascular training, a balanced diet and flexibility are all imperative. Incorporating all of these elements will foster noticeable results, decrease body fat and result in a more desirable looking body.

Q. I have been successful in losing some weight, but I can't even show off my body because I have unsightly sagging and stretch marks. What can I do?

A: Congratulations on your weight loss! If you have stretch marks, you have probably lost a significant amount of weight. Stretch marks can be conquered. Through a strong weight training program, you will increase your muscle mass, thereby increasing the fullness of your skin. In effect, the fat you lost will be replaced with muscle. After firming up the skin, if you continue to see stretch marks, see a dermatologist, who can prescribe you a topical remedy. You can also apply Vitamin E directly to your skin, which can minimize the appearance of the marks. If stretch marks are beyond repair with any of these solutions, consult a plastic surgeon.

Q. Is it possible to continue eating "bad" food and lose weight if I exercise an hour per day, five days per week?

A. The short answer is "yes." The old principle still holds true: if you burn more calories than you take in, you will lose weight, regardless of what kind of foods you eat.

One pound equals 3,600 calories. Typically, an average man who is 5 feet, 10 inches tall and weighs 180 pounds should be taking in about 2,000 calories per day. In order to lose two pounds per week, he will need to burn an additional 7,200 calories per week.  

Cardiovascular activities, like jogging, hiking and aerobic exercise, combined with a weight training program, are the most effective ways to burn calories. If he does one hour of cardio and decreases his calorie intake to 1,500 calories per day, he will have lost two pounds by the end of the week. If he does 30 minutes of intense cardiovascular activity, he should burn approximately 350 calories during each workout.

When evaluating the proper regimen for weight loss, many machines are not accurate. By entering height and weight, a machine cannot determine lifestyle, eating habits or other criteria to properly guide you. Measuring pulse and heart rate will more accurately determine what kind of workout will help you lose the weight you want to lose.

Q. I think I am overweight, but my friends think I look great. I am 5 '7 and weigh 160 pounds.   Am I overweight?

A. It depends on your body fat composition and the amount of lean body tissue you have. A woman is not considered overweight if she wears a size six or eight clothing and has a good amount of lean body tissue. However, if she has a high body fat composition, not a lot of lean tissue and wears a size 10 or12, she is probably a little overweight.

For a man, the same theory applies. A high level of lean body tissue and a low measurement of body fat are signs of a healthy body weight.

The best way to determine your body composition is by measuring your fat through calipers testing, more commonly known as the “fat pinch” test. A certified trainer will pinch your skin in different areas (arms, waist, legs, hips, abs, and thighs) and measure those areas with calipers. A formula is then used with your measurements to determine your body fat composition. The result is based on the theory that total body fat can be measured by the thickness of fat under your skin.

After testing, a personalized exercise regiment can be designed   with your body in mind.

Q. If I go to the gym only occasionally, what can I do to stay in shape? Exercise videos don’t motivate me, and I don’t like to run?

A. Regardless of the season, don’t let the weather prevent you from getting the exercise you need. Each season presents some great opportunities for non-gym exercises.

·        In the warmer weather, take up gardening. Digging holes, moving around and being outdoors is a good way to burn some extra calories.

·         Walking or playing outside with your dog is good exercise for both of you!

·         Hiking is a great way to increase your heart rate and burn calories. You can hike almost year-round in most geographic regions.

·         If you have kids, take them to the playground and run around with them. Not only is it good exercise, but it’s also fun, quality time with your kids.

·         Swimming laps is refreshing during the summer - when you can do it outdoors. On colder days, seek out a local college or community center that has an indoor pool.

·         Kayaking works your shoulders and arm muscles. And it’s a great way to take in fresh air.

·        Wintertime presents other opportunities for outdoor exercise. Alpine skiing, cross country skiing and snowshoeing are great ways to get your heart rate up and burn calories.

Other, non-traditional forms of exercise include physical labor; join a charity that requires you to move around a lot. It will benefit your body and your mind. Don’t forget that sex burns calories, too!

Remember: regardless of the exercise, each activity to which your body is not accustomed will create a training and calorie burning effect on your body.

Scott Thompson is Area Director of New York for Fitness Together, the world’s largest personal training organization within a customized setting. For more information about Fitness Together, visit   Fitness Together Website    

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