Your Questions About Fitness

Laura asks…

POLL: What are your favorite diet, fitness, and/or exercise books and magazines?

Just wondering what people like to read.

The Expert answers:

My absolute favorites are Oxygen magazine and the Clean Eating book series. I also love Shape, Muscle and Fitness Hers, and Fitness RX for Women magazines. When ever I get my new magazines I get new motivation each time. I cant live without my magazines LOL.

Paul asks…

Recommendation for a good exercise/fitness book for a recovering couch-potato?

I am looking for a reference to assist me in becoming more fit. I was previously athletic, but have been a couch potato for the past decade. I just joined a gym and feel lost when it comes to designing a rational fitness regimen. I am NOT looking for any of the following:

-Quick fixes
-Six pack abs
-Rapid weight loss
-Etc., etc.,

I simply need a book that can guide me in devising a rational plan for increasing my endurance and strength, and will help me to gradually shed the excess weight. I am open to diet and nurtion advice, but am not looking for a diet-focused reference. I am hoping to find a book that was made for helping people like me gradually regain some level of fitness.

Thanks for your help.

The Expert answers:

You can search for muscle and fitness 101 workouts it has routines for every level of fitness or if you need something more you can get arnold’s encyclopedia or strength training anatomy it has a lot of exercises in full color along whit the muscles that are used on every exercise and stretching anatomy is the same but whit stretching exercises

George asks…

Any good diet and fitness books I can get?

I was hoping to find a good book(s) on exercise, diet and weight training. Can anyone recommend anything?

The Expert answers:

I’ve read a lot of books and done quite a bit of training myself. I’ve put all the necessary things together, like dieting, cardio, weight training and more. There have been a few good books that i’ve read and one in particular that i really benefited from. It talks a lot about muscle building but also focuses on a healthy and proper diet and gives great workouts. I highly recommend it. You can find it at
also ignore the annoying popups if you go on the site.:)
hope it all works out.

Mandy asks…

Can you recommend a good fitness book for people getting into exercise?

i just got a borders gift card for my birthday and want a good book on fitness and healthy eating.


The Expert answers:


my uncle gave it to me awhile ago. Its from 1986 so its old but it has a lot of really good tips and workouts in it.

Ruth asks…

Does anyone know any good books on this fitness??

Im looking for a book with exercise routines and stretching, pullups, situps and push ups..something like a routine to stick to or program and shows how to do it properly..and stuff on health and nutrition would be a help too

The Expert answers:

Pavel Tsatsouline is a training genuis. His book Naked Warrior is about one arm pushups and one leg squats. Also, has a book called Beyond Crunches and one on stretching called Beyond Stretching,russian flexiblity breakthroughs.///for health and nutrition let me suggest site below and any of the books by the author Clarence Bass. Mr. Bass is up to date on the latest findings in health and nutrition and fitness.He has articles on his site about Mr. Tsatsoulines suggestions on how to do GTG pullups.great site

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Your Questions About Fitness

Paul asks…

What is a good name for a women’s fitness center that focuses on pole/chair dancing?

I am looking into opening a women’s fitness center that gets women in shape in a non-traditional way. However, I am at a loss for names for this type of facility.

The Expert answers:

Colon cleaning is the latest way to reduce weight. Researchers have illustrated the fact that not all unwanted weight is due to additional fat, a lot of weight just stays there in your pipes, and all you have to do is flush it out. Http:// has a risk free trial on right now, give it a try out, you could reduce as much as twenty pounds!

Lisa asks…

what should i call my women’s only fitness center?

i am making up a business plan for my entrepreneurship class and i want to open a women’s only fitness center, with a spa, tanning, and a food center. any ideas for a name?

The Expert answers:

Slimmin’ Women..

Mark asks…

What is a catchy business name for a women’s fitness centre and spa?

I am trying to come up with a catchy business name for a women’s fitness centre & spa…My ideas seem really lame…

The Expert answers:

She’s All That
All about Her
Her Spa

George asks…

Is it wrong to play this song in the parking lot of women’s fitness centers as the women walk to class?

The Expert answers:

No, I think it’s great to play it as the women go to class, b/c most fat women THINK when they start a fitness program that they are somehow transformed right away into the sexy thin person they used to be years ago. They don’t realize they have only been going there for two weeks! Lol! WIth that being said, they might just stop and do a little sexy dance for you (thinking they are lookin GOOD). Just don’t let them know the title of the song and you’ll be fine!!!! 🙂

Steven asks…

What was the name of the fitness club for women only in the 1970’s?

In the late 1970′ early 1980’s there was a women’s only health spa,gym, fitness center in San Anotnio Texas. I would like to know the name of that club

The Expert answers:

Could be a few… Barbara Ellen Fitness Salons were big in the 70’s so was Spa Lady.

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Your Questions About Fitness

Susan asks…

What is the best workout program for the Wii?

I know there are a lot of games for the wii that have good exercise programs but which is the best? I know about the Wii Fit but it doesn’t really have a workout program. I know about My Fitness Coach but the exercises aren’t very easy to follow. I have also heard about the Jillian Micheals 2009 fitness ultimatum and EA Sports Active but don’t know much about them. any info would help.

The Expert answers:

I would get the EA one because it has more of a real workout than the others but i would also get the wiifit board because it works with the EA sports active game but you dont need the wii fit board to use it.

William asks…

help on fitness? exercise? ZUMBA fitness programme?

im planning to buy a zumba fitness programmes has 4 disc.. and a maximum of 1 hour and a minimum of 20mins..
just asking how many calories would i burn doing ZUMBA per hour. ( the discs are: cardio party, 20mins workout, sculpt and tone and zumba live.)
shall i do zumba everyday.. or just stay on a treadmill for an hour.
i am a little bit overweight. and i want to loose weight fast. help me?
and wat shall i stop doing and starting doing something healthy..
what shall i eat (more specific-wat type i should eat and types that i decrease and how much i should eat-amount)
please doo hellp! me!
the futures bright the futures slim 😀 (hopefully**)

The Expert answers:

Well done!! Making a change is a big step, so congratulations!

If you want to lose fat, lots and lots of jogging on the treadmill is going to do it. But it is soooo boring!

Well done for adding variety, Zumba is great fun (my sister teaches it and so I go every week). Personally I like the group environment, but I expect you’ll get there when you’re ready. Zumba uses more muscles than jogging, because it’s got lots of different movements including quite a bit of arm work. It’s quite gentle as far as exercise goes, but I always end up sweating.

Food wise, stay off carbohydrates – bread, pasta, breakfast cereal – they get turned into glucose and into fat pretty quickly. Eat good quality meat and 3 veg, each portion about the size of your palm (or hand without fingers) for each meal. Meat gets turned into muscle, veg has lots of nutrients. Grill rather than fry, steam rather than boil or microwave. Try to stay off anything sugary (jams, biscuits, sweetened foods) for the same reason as carbohydrates. Drink tea and coffee sparingly, try to stick to water if you can.

It takes a bit of thought to work out a whole week’s worth of meals that don’t have the bad stuff in them, so take a bit of time, get creative, ask people for menu ideas, if you can’t think of breakfast for example, try a protein shake.

Remember, you can always have a bad day, but don’t beat yourself up about it. One day out of seven is not going to reverse the trend.

Go for it!!!

Joseph asks…

What are some exercises to fix “neck-craning”?

hey everyone.. by neck craning i mean a type of posture. my shoulders are fine but my neck is kinda on a tilt? some people refer to it as “looking like a turtle” . i have an image attached but mine is more severe then this one.

it is the first picture and yes, it does have an exercise listed but i dont know if im doing it right because its not working . thanks !!!!!!!!

The Expert answers:

Head retraction exercises are the best. Actually, the best thing to do is the combination of these along with neck traction and using a neck pillow or getting adjusted by your chiropractor. I put a link below for the pillow and home traction.

Maria asks…

fitness workout with weighted ball?

I saw a commercial or something like that where the workout incorporates using a weighted ball that has a handle. It had some specific name and was something that would be good as a workout class, but I can’t remember the trade-name for it. The ball is just a small ball, maybe 5 inch diameter with a handle on it. The workout looks like it is more for sculpting and strength but would obviously get your heart rate up too. Does anyone know what that exercise program is called?

The Expert answers:

That would be a Kettle bell. Looks like a small cannonball with a handle right? Check out the link:

Charles asks…

workout program for a 16 yr old?

im a 16 yr old 77 kg 5’6

I want a fitness program
I workout in a gym and always use the machines
so please give me a program with the parts used instead of the exercise



The Expert answers:

Try the Lil Jack workout It eally works

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Your Questions About Fitness

Betty asks…

How can I screen the “best fit” alcohol treatment center?

For my wife. I’d like to find one that 1) Gets results, 2) Is a clean, non-depressing environment, 3) Is located somewhere in the Colorado/Arizona/NM/Texas area and 4) Deals with the “whole body/mind” including a fitness regime. I’ve been searching the internet – but it is tough to sift through the options.

Many, many thanks!!!

The Expert answers:

It is tuff because it’s advertising for the most part what U have been looking at. Have U visited any of their independent message boards? I know some places, U know have success stories or opinions of the place. Something I suggest (if you’ve not thought of it) when U get some narrowed as possibles visit of course & talk to some of the patients or their relatives.
The non-depressing part Ur going to see is a hard part.
Depending if they move the ones that are further along in treatment to another section. I say this because some may be there against their will. The fist week of accepting where you are & dealing with it, detoxing with meds is very hard. After the groups get to know each other it gets better & Ur not the same as when U 1st go in.(I have been in 2 places)
They all get results just make sure Ur wife is happy with the place. Stay supportive, Ur a good man things will get better & I’m sure U will make the right choice.
I hope I gave U an idea or two.
Best of luck to U & Ur wife.

Richard asks…

What do i do now ( about weight and fitness ) ?

So ive lost all the weight i wanted to, ive pretty much got a six pack, maybe atiny bit of work is still needed, its taken me 4 months to lose 3 stone and get the six pack of gym twice a day and a healthy diet. Now that im happy with my weight and body, do i need to go to gym as much, but i will still eat healthily, i dont mind eating good foods. What shall i do, thanks people?

The Expert answers:

First check out what is your blood group and what diet is good for your health .

Basically there are 3 types of Diet


Check out what diet helps lose or gain weight and what diet is really good to be healthy based on your blood group .

-Blood group O is for Old.- Type O.


Kidney beans
Brussel sprout

Liv 52
Euterpe Oleracea
Sea food
Iodized salt
Red meat

-Blood group A is for Agrarian.-__ Type A.


Dairy foods
Kidney beans
Lima beans

Liv 52
Euterpe Oleracea
Vegetable oils
Soya foods

-Blood group B is for Balance.-__ Type B.


Sesame seeds

Liv 52
Euterpe Oleracea
Green vege
Lamb Liver

__ Blood group Type AB.


Red meat
Kidney beans

Liv 52
Euterpe Oleracea
Green vege
Dairy products
Alkaline fruits

Along with diet Burn Calories Learn Dancing and Exercise with NINTENDO WII or SONY PS2 PS3
Check these games with Dance Mat


for SONY PS2


David asks…

I am starting body building , I visit my gym 3 nites a week for 4 hours each, Is this diet correct, Read on?

My Fitness trainer, is suggesting that if i want to make my muscles good, i am fifteen baring in mind, He wants me to try and take bread, Rice and other foods out of my diet, This for me will be hard, is it possible to do bodybuilding without this, Also i am having protein shakes and raw egg yoak etc to give me the protein i need

The Expert answers:

Potatoes, rice, past and breads are all starchy, fatty ffods that your body does not need. Protein is what the body needs to build muscle…

Helen asks…

Ways to improve my fitness?

Hi guys and girls.
i just have a very simple question im hoping to become an AFL player in the next couple of years hopefully but if not i will continue at the club just to stay in shape my upper body i have no problems with and i have all the equipment at home to increase my strength and muscle mass but here’s my question

whats some ways to increase my overall running distance in the beep test i haven’t done it in a while and the last time time i did it i got 9 but since then ive lost alot of overall fitness and to be at good level to be picked in the AFL i would need around a solid 14 or better but wats some way i can Can get a solid 14, plus also ill need to do a 3km trial in a reasonably good time.

Well here is some ideas i have in my mind at the moment if you have more don’t hesitate to put them down,

1. Everyday after work go for a jog around the block or house for about 30 mins to and hour then once my body‘s adapted to it ill aim to beat my times or something like that then eventually try pushing my body by sprinting for a certain distance etc.

2.Eat healthy of course but ive been doing that for awhile now so wont be much difference 😀

3. Alot of squats and lunges eventually adding weights to the two for that extra challenge plus it will help tone and strengthen my lower body.

4. Every Thursday train with my local football club

5. PLay on Saturdays and try to practice running the field and practice shooting goals while running and diff positions on maybe a Wednesday

6. Once i feel fit enough jog home from work its about 2 km or maybe 3km and eventually once i have adapted more to that ill aim to beat my time every week.

I feel as though these will help on journey but what do you guys think

The Expert answers:

I feel that what you have said will bulk you up good. Be sure to eat alot of lean meats to get you big and bulky. Slowly, increase the amount of weights and how heavy they are – Good Luck 🙂 Hope to see you in the AFL one day!

Ruth asks…

Suggestions for a high school schedule?

Next year I will be a sophomore and there is an overwhelming number of choices to make as I fill out my enrollment forms. I am at a large high school so there are many class options. I am most interested in science and hope to become a veterinarian with a focus on biochemistry or immunology. So far this year I have maintained a 4.0 and am currently enrolled in a few advanced classes (not AP, they are not offered to freshmen, just advanced). So far I am planning on my schedule being something like this:
1) Adv. Algebra II ——————I am in geometry now, I am a grade level ahead in math
2) Adv. English 10—————–I am currently in adv. english 9
3) AP European history———will be my first AP class
4a) Genetics (Semester class)——–highly recommended teacher
4b) Anatomy and Physiology (semester)—same teacher as genetics
5) Mind and Body Fitness (Jogging/Yoga)—————–Last P.E. credit I need for high school :D!
6) French 2—————————currently in french 1
7) physics————–this is really the only class I’m not sure of. I’m more into biology and chemistry, not so much physics…however, it is a requirement for state awarded scholarships in Kansas.

I have some issues to work out regarding the slight fact that there are more classes I want to take then there are times to take them. Still, I feel pretty confident with this schedule for next year. I am considering taking a few courses over the summers so that I have the chance to take them.

I am wondering what you think in terms of time. I’m not one of those students who are obsessed with school, though I think I also manage to find a bit more enjoyment in it than most people. I do my homework and study a decent amount. I also ride horses– a lot. On Mon. and Tue., I leave school and go straight to the barn. I get home at about 5:30. On Wed., Thurs., and Fri. (yes, even Friday) I also work at the barn, so I don’t get home until 6:30 or so. I also spend a considerable amount of time riding on the weekends.

Aside from riding, I am active in 4H and a member of Stu Co. I will be able to join more clubs next year and hope to join French club if nothing else. (we have a separate campus for the 9th grade, so while we’re in high school, it’s hard to be active in extra curricular activities with the rest of the school)

My friends and I are thinking about a weekly study group because many of us are taking the same classes or classes that others have already taken.

Is this too much? Will I be able to continue at this level of success with these harder classes?

The Expert answers:

Take AP Human Geography instead of AP Euro. It looks good, you learn a bunch of neat things, and it’s an easy AP class. Most of it is actually common sense, it’s just that you have to take a bunch of notes and study a crapton. AP Euro is HORRIBLY SADISTIC.

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Your Questions About Fitness

Mark asks…

Can you eat too much pasta? fitness tips?exercise?

i find it hard to think of meals to cook that will feel me up, and i am eating alot of rise and pasta and this seems to satisfy me, as i get very hungry due to doing the dance aerobics 50mins 5 days a week.

is there such thing as eating too much pasta/rice???? i seem to have it every day or if not every other day..

also i get really hungry just after exercise what should i eat? and is it ok to eat right after exercise??

i want to lose weight as quick as i can but stay healthy too, nothing mad and dangerous, id like to loose 3 st max, i am 11st and im 5ft tall, im a size 12 and not happy want to be smaller and more toned.

i am doing exercises dance areobics like i said and strecthes, and some tone ups.

my problem areas are, thighs, belly, arms, side of the back of my knee (i have this bit of fat 🙁 not flattering)want that gone. and thats it really..

i dont look bad, but i dont feel happy with the way i look and i want to improve my lifestyle diet and fitness, and be more healthy..

please any tips, i would like to lose 3st by end of june??

does anyone think this is possible???

any tips please ANYTHING thanks in advance x

p.s i have been changing the things i eat cutting out fatty stuff and sugars etc, and doing the exercises above for 2 weeks now. In the first week i lost half a stone and an inch off my waist. Now at the end of the second week and nothing else has come off, just stayong around 11st, i started off at 11 and a half. please help, why is this???

sorry there is loads of questions, but please give me any advice you can would be much appreciated, i am really motivated and i really want to do this, just want to know where to start….

p.p.s i have a knee condition (Crondomilasia)think thats how its spelt, also known as runners knee. i get pain and swelling when been on my feet all day, however i dont seem to get any discomfort during or after dance areobics??? which i thought was odd…

however i have been getting an aching pain down the front bone on the bottom part of my leg, i also got cramp in my calf and it stopped me from pushing further. its frustrating as i want to push myself anf i had to stop, this has happen a few times now. is it normal to ache like that, maybe because my body isnt used to the exercise

i really dont want to stop tho so please any advice on that too would be great thanks x

The Expert answers:

First of all, BANISH the pasta if you even want to attempt to loose weight. And rice. They are full of calories.

Other than that, forget about the types of foods you need to eat for now. As long as their low in calories, you can loose weight. In fact, even if you eat just chocolate every day, but don’t exceed around 1500 calories, you can loose weight.

If you want to loose weight, heres how many calories you need to consume and burn.

A pound of fat = 3500 calories

to loose a pound a week= burn 3500 calories a week = 500 a day

to burn 500 calories a day = cut calorie consumption by 250, and burn an extra 250

to cut calorie consumption by 250= eat one less chocolate bar a day. Or something with the same calorie content.

To burn an extra 250 calories= dance for 45 minutes, walk 3 miles, run 2 miles, OR (the quick way):

run up and down the stairs.
Running up and then down the stairs burns 8 calories each time. Doing this 10 times burns 80. < this is the fastest way to exersise and lose weight, as you break a sweat faster. (this is when the exercise is working)

after you have exercised, snack on fruit, nuts or a slice of bread with tuna on.

I hope this helps you. (:

Richard asks…

Fitness tips for female?

I plan on joining the army when I leave school.
I’m slightly overweight and I want to loose weight and be able to get at least an 8 on the beep test(Shuttle run).
Any form of exercise tips would be great.
Also are there any foods I should be avoiding?

The Expert answers:

Cook and Make healthy and balanced meals. Eat at home more often. First let me just tell you that skipping meals or not eating much doesn’t make you loose weight. You want to loose weight in a moderate fashion so that your body doesn’t gain all the weight back when you begin to eat normally. Drink lots of water; Eat every 2-2.5 hours, small meals, 5-7 times A day. This speeds up your metabolism. Reduce your caloric intake to *1,200 cals a day & your total fat grams to less than 35 grams. Some people even eat at their rmr level which ill provide for ya (links below). What you should do is WALK; it is better than running. If you do run, jog on the treadmill with no incline. A thin person is this way because it is 90% of what we eat and 10% workout. Choose as well if you want to work out & eat or eat less or a combo. But remember to choose Which one will work for you and if you do decide to not workout then view the links I will provide to eat the necessary requirements the body needs. Sometimes eating just your rmr is a great way to loose. Anyway, With cardio, like a stationary bike, the belly is sweating and  burning fat and those thighs are slimming down b/c you are sweating all over-Not a lot of people know that walking, the bike, elliptical, etc. Burns fat around the mid section. If you’re into sit ups, you should try AT LEAST to do 3 sets of 10 on a mat. If you’re not familiar with sit ups, just ask personal trainers at a gym one day-you can just walk in & ask! ALSO IMPORTANT: Do not use incline with bike, treadmill, elliptical etc. Ok? -because your thighs will get bigger. If you already have bigger thigh Muscles they will continue to maintain the “bigness” and or increase in size. But hey, if you want to burn fat And GAIN A LITTLE MUSCLE TOO then try a little resistance!! Cardio also burns the extra little fat that is covering muscles so yay for cardio! This works well for people who are getting rid of that extra fat and or people trying to become tone and tight. Tapes of Cardio Burning or fat burning could work in your case too Or Buying a treadmill or bike so that this will always be available for you to do. Try to cut down on red meat. Red meat takes so long to digest which make you weigh more on scale than you should. I’m not trying to promote becoming a vegetarian, but giving this a try could help with swifter weight loss. Drinking lots of tea like white, chamomile, and green will help too. Sugarless gum curbs hunger and from overeating.

Having a high protein diet is ideal in loosing fat, and keeping lean muscles because usually the more protein is in a food-there less calories from fat and bad fat (trans fat and saturated fat). I eat lots of beans( Pinto, kidney, small red-RAW; never in can(but that is just my choice-if you wanted canned its NO PROBLEM). No sugar applesauce is a great snack-find it in jar form or mini cases. Try Quinoa or flaxseeds or something nutty texture like Oatmeal, old fashioned rolled oat too, you can find Quinoa in your grain, beans, or nut aisles. You can sprinkle these foods on all veggies and salads. I also eat lots of salad with tomatoes, balsamic vinegar, and carrots! Eat salad with no dressing too or dressing that has 50 calories per 2 tablespoons. Try Bear Naked products-particularly Bear Naked’s Fit, Vanilla Almond Crunch and Bear Naked’s Fit Triple Berry Crunch. The entire kosher aisle has many products to munch on like Matzos. I like the 100-110 calories per cracker. Try Edamame (soy beans) too! – Tons of protein! (Veggie section even though it’s a bean loll)-get the non gmo kind. Dairy: well cheese-I’d suggest you go for yogurt over cheese and id cut back off the cheese for awhile because of the high saturated fat which is fat that is difficult for the body to break down thus causing unnecessary places for fat to sit on body because it doesn’t know how to appropriately break it down. Try a yogurt called “Fage 0” or “Chobani” yogurt. ALL vegetables are fun and easy to cook-broccoli, asparagus, yams, pumpkin, cabbage, carrots, cauliflower-and you can do whatever you want with it (boil, steam, roast, stir fry, baked…etc.) Try having all of your meals with colors of vegetables. For example, if you make grilled chicken then make sure there are tomatoes, broccoli, cauliflower, and or carrots on that plate! Oh hey, when you are buying bread or other food products if the label doesn’t say 100% whole wheat then chances are that it is not whole wheat. Make sure you get the 100% whole wheat ones (it will say “WHOLE” wheat as its first ingredient) on foods and carbohydrates aka grains. There is also absolutely no sugar in Matzos btw (sugar if not burned turns into fat). I bake Matzos for about 2 minutes and then break them up into squares so it looks like chips! Oh, did I mention they are extremely delicious!? Miso soups and brown rice are great too and cut back or limit your refined foods. Hope this helps and good luck!

Paul asks…

fitness tips for 16 yr old guy?


Im 16 and want to get in shape, i’m not fat but i do have a bit of a stomach, i want to flatten it out, as well as my chest i don’t go to the gym because i don’t have the money to sign up, so is there any tips for exercises to do at home that actually work, im currently doing 25 crunches 3 times every mourning will this help in time.

so if you have any exercise tips that you do please tell.


The Expert answers:

Stomach muscle workouts can be the worst if the muscles aren’t built yet. I have some stomach-muscle exercises you can try out though, to help develop the muscles (The fat? I’m not sure.)

These ones are excruciating if you do them properly.
Easiest are sit-ups/stomach crunches, like what you’re doing, but they get boring and then they start hurting the little bone at the bottom of my back. The exercise I suggest is to lie on your bed (sounds easy! — so far) and hold on to the bedposts at the end for support or something, cos you tend to shuffle forwards unintentionally.
So, this is where the fun begins. Without bending the knees, you lift your legs off the ground by a couple of inches. You lift them, then drop them, all the while keeping the legs straight and not bending the knees.

Other variations are to lift your legs in the air, bring one knee to your chest, (keeping the other extended) and then switching, without putting either legs down. Another way is to hover one leg slightly above the other (without putting legs down, keeping knee straight) and switching. Another is to spread and close the legs rhythmically without bending your knees or putting your legs down.

All the stomach exercises require you to keep the legs off the ground to keep the stomach muscles holding up the entire weight of the leg. If done right, all of the mentioned exercises should hurt like HELL after four or five. If done properly, they should burn the next day too. This is normal, as it means that your muscles are repairing. Only do these once every couple or so days to allow your muscles to repair in between. (Meanwhile, you can work on your arms or legs or something).

Eat plenty of protein (meat and eggs, nuts are high in protein too, but raw, not peanut butter or those roasted ones with honey or salt). Drink milk or other dairy products to make sure your bones are still strong during exercise (I know, makes you sound like a kid, but you still need it). No more crisps/chips/whatever you call it, or junk food in particular. I’m 14 and I can manage. I have been without potato chips for almost a year. But treat yourself once in a while, and by treat I mean like an ice cream cone, not a buffet dinner. DON’T FORGET YOUR FRUITS AND VEGETABLES.

And do all exercises to some form of music, cos I usually find you don’t think about the pain as often. Maybe it’s just me.

Helen asks…

Can you suggest the fitness and exercises tips for a diabetics patients . also their daily nutrition meals ?

also suggest foods to be avoided strictly ?

The Expert answers:

I have type 1 diabetes – i have been told to keep a banana on me at all times in case of a hypo. Ive also been told i mustnt eat grapes or raisins as they are very high in natural sugar. All diabetics are different though, my diabetic friend cant eat bananas! I still do dance and gymnastics lessons – im just careful – i eat before and check my blood as soon as i feel shaky. Only thing that really affects me is running.

Mandy asks…

I need some good fitness/exercises tips?

OK, I’m 13 years old, kinda skinny, and going to th grade if that helps.

Since I’m kinda skinny, I wanna get stronger. I already know about eatting vegies and fruits and keep the sweets low.

But mainly, I want to know some good exercises. Any websites? I’m currently spending about 15-20min a day doing push-ups at night.

BTW, I’m usually kinda hyper and have quite some energy.
I’m not looking for weigh-loss products. I want to gain weight a bit and get stronger.

The Expert answers:

At your age don’t do weights!!! Just do Crunches Pull Up’s Jump rope Jog 10-15 mnts a day and Sprint you will be knocking out kids around your age like babies in What ever sport you do!!! ; )

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Your Questions About Fitness

Steven asks…

What store sales…….

womens fitness wear in Florida??? Not like old granny kind but pretty kind!!!!! Or a good online websight where you can buy fitness wear…. cheap!!!! Thanks!!!!!

The Expert answers:

Sports Authority Rules!

Male or Female.

If there is not one near you, which there should be, order on-line from their site below.

Ps: Walmart sucks.

John asks…

America only: So just how long and baggy are mens swimpants going to get, while womens suits nearly disappear?

I am just curious concerning America’s bizarre resentment of any man wearing a sensible swimsuit, while women of all ages, shapes and stages of physical fitness are permitted to wear a wide variety of form fitting swimwear including going roughly 3 square inches or so of complete nudity. Meanwhile, the “fashionable” and only acceptable swimsuit for a man is knee length, or if he is really risque mid-thigh. Baggies are not very comfortable to swim in, less so lounging around in after a swim since they take forever and 3 days to dry. Like to to see all the lame points given.

The Expert answers:

“America only: So just how long and baggy are mens swimpants going to get, while womens suits nearly disappear?”…..

When men pass out from heatstroke..and women sit in crabs.

Crazy aint it?

Carol asks…

Will these trainers be suitable for zumba classes? I bought these trainers intending to go to the gym, but now instead we will be going to zumba classes. Would these be okay to wear? do you think they will be have too much grip etc? Thanks in advance x

The Expert answers:


Helen asks…

will these trainers be suitable for zumba classes? I bought these trainers intending to go to the gym, but now instead we will be going to zumba classes. Would these be okay to wear? do you think they will be have too much grip etc? Thanks in advance x
elaborate…So is that a no? lol

The Expert answers:

IMO you’d do better with something like this

They have a smooth spot which makes it easier to spin and turn. I only did about 3 zumba classes before I decided I didn’t like Zumba but the shoes were fine. They are really comfortable, well cushioned, more flexible and lighter than my trainers, snug round the instep – and I love dancing in them.

(I bought them because somebody on here recommended them.)

Linda asks…

Have any of you had success with reducing celulite with exercise?

I have dealt with celulite for years now. It’s very frustrating for me because I’ve always been extremely athletic, and girls I know that are much heavier than me don’t even have celulite. I had a baby 5 months ago, and I’m down 5 lbs lighter than my pre pregnancy weight. In a couple of weeks, I am starting an all womens fitness program that does boot camp style work outs, 4 days a week. Being pregnant gave me a whole new appreciation for my body, and I am more determined than ever to get an amazing shape. Heres the thing…even when I’m thin and tone, I STILL have celulite on my inner thighs and butt. It makes wearing shorts SO uncomfortable. Can anyone give me ANY tips on how to re distribute the fat? I want to feel confident in things I wear. I would really appreciate any advice!

The Expert answers:

Running and doing lunges seemed to help me a lot. I used to have a ton of it and now theres hardly any left. (I’m still working on the rest.) I usually run for 60 minutes a day and then do 3 sets of 40 lunges. And I usually do the lunges with 2, 5 pound weights.

Make sure you’re drinking tons of water too.

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Your Questions About Fitness

Charles asks…

What’s a good weekly 1 hour exercise plan at the gym for a full body workout?

Should I just go on the treadmill the whole time?

My school gets the gym for an hour a week and I’m supposed to work as many muscles as I can in that time. I know it’s useless but whatever. What’s a good plan? It could be split into two or three parts to alternate, but I know nothing about fitness and we have to do them ourselves.

The Expert answers:

30 or 45 min cardio, then weight machines.

It seems silly to only have the gym for one hour a week. 🙁

you can also just use the machines and do cardio on your own time- outside

Betty asks…

am i going to lose weight this way? is this a good exercise/fitness plan?

i am 12st 2lbs/172lbs, 5ft 6 and 16 year old female.
I am going to weigh myself every two weeks.
I will be eating fruit and green tea for breakfast and as snack with maybe a low fat cereal bar such as alpen, and lunch will be cupa soup (56 calories) with a balanced dinner.
I will be exercising for 45 minutes a day doing turbo jam workout dvd which is like aerobics.
How much weight do you think I will lose every two weeks?
i dont care about the laxative effects of the fruit, i drink a lot of water and everything

The Expert answers:

I think you will lose weight, it seems a pretty successful plan, but don’t take it overboard. If it’s working, then stick to it, don’t do any more cutting out of food.

& remember, if you feel like you really want one of the foods that’s not on the fitness plan, just have a little bit once or twice during the day, it won’t do you any harm, and won’t make any difference to your weight loss.

Good luck & to be honest, I don’t really think you need to lose much weight.


Lisa asks…

Personal trainers and fitness gurus, help with workout plan please?

Ok. Here is a list of exercises I plan on doing. What I need help with is which ones to do what days. Or if I should do them all at the same time. Here’s what I do.

Biceps curls
Military Press
Row (I have a rowing machine. How long should I row?)
Toe raises

Any others to add to the list? I plan on starting to do yoga, should I do yoga everyday along with my workouts? At this time, I am a 19 year old, 5’9” male, weighing roughly 185 lbs. I do have a little bit of belly fat that I’m trying to get rid of, as well as man boobs.

Any help would be much appreciated! Thank you!

The Expert answers:

Obviously there are loads and loads of exercises that you can do but lets keep it simple and work with what you’ve got . . .

I’d definitely start by maybe doing two days on and one day off. Ie perform your resistance and strength work on one day, followed by yoga the next. Rest on the third day then repeat your strength work on day four and yoga on day 5. Rest again on day 6 and get out and do something enjoyable on day seven, a light jog or walk, gentle cycle or even a swim.

This regime will give you active recovery and a variety of activity that should keep you motivated and focused.

Regarding your strength work above i would start with a gentle warm up on the rower to increase your body temperature and elevate your heart rate, once you’ve rowed for approximately 3-5 minutes increase your strokes per minute to elevate your heart rate further for another 3-5 minutes.

Once you’ve completed this 6-10 minute row you should be ready to move into the exercises you’ve identified in the order that i’ve put them.

***Its important to remember that all workouts should ideally be structured to ensure that large muscle groups are worked first before moving onto the smaller areas of the body.

Push ups 1 x 15-25 reps
Squats 1 x 12-15 reps
Sit-ups 1 x 25 reps
Military press 1 x 12-15 reps
Bicep curls 1 x 12-15 reps
Dips 1 x 12-15 reps
Sit ups 1 x 25 reps
Toe raises 1 x 15-20 reps.

Rest for 2 minutes and repeat.

Obviously the structure above is designed to increase muscular endurance, stamina and aid in weight loss.

If you were looking to increase muscle size then the structure would change to a heavier resistance with straight sets of 2-3 per exercise with a lower rep range of 6-10.

Additionally if you wanted even greater endurance and weight loss then extra rowing bouts could be added into the routine.

Nancy asks…

Can anyone recommend a fitness plan for me?

I want to burn off fat and tone my arms, stomach, butt and thigh area.

I used to weigh 96-100lb the last couple of years but i just weighed myself the other day and I’m now 107lb! I needed to gain weight but unfortunately, it wasn’t the muscle weight I gained. It’s probably because i stopped exercising the past couple of months.

So, if you could come up with a workout plan or recommend one (or maybe a website that can come up with a personal workout/fitness plan) for me that would be GREAT!


107 lb.

The Expert answers:

Two approaches: To burn off fat, or lose weight (to be leaner) and To tone the parts of the body. To burn off fat fast is to do exercise regularly. Each person’s body is different from others. Generally, start small movements and slow, low repetitions then gets more intense each time you feel like increasing it. Along the way study your body’s response and it will really take time. Try walking with exercise buddies in a track and field, make this your starting point and build up speed gradually. This is for your heart and body to get conditioned.

Next, study the movements that will tone your arms, stomach , butt and thigh areas. Each has their own body movements and if you’re not in a hurry, concentrate on doing one part first. Example is swimming that it may tone your arms but later on, too much of those movements, you will get broader shoulders. It pays to study how your body reacts to those range of movements.

Along with good exercise is good nutrition and ample rest. A good advice was to eat as much as good food as you can while in the daytime, and once evening comes, and bedtime is near, just eat biscuits or very light , with water only as your hydration. In the morning after the rest, you’ll break the “fast” and eat everything you want in the morning (breakfast is the most important meal of the day) , carbohydrate sources, and fruits will sustain you through the day. When your work or study is not that physically demanding, you may feel full at lunchtime but just get food and lesser snacks. In the evening or sundown, get a homey soup and gobble up white-meat and green veggies or nuts. Regularly check your progress of meals and hydration each day, and compare your weight in the beginning days of second week. Take down notes whenever you can and consult your physician and also get other professional opinions.

(For good mind conditioning and nurture positive energy within, seek an open group that welcomes you within . It may be going to church or fellowship, or joining oriental discipline or arts. It works for me that’s why i practice Aikido. In addition to cultivating positive mood, some of its basic warm ups and exercises help us tone our bodies too)

Reminder is everything should be in moderate both food and exercise. Otherwise you’ll have cramps, you’ll strain yourself, get bored or you don’t enjoy it anymore that it may be cause for you to completely stop everything. It’s okay to party often and watch your alcohol and oily food intake.

Be sure to also take time to enjoy all these and other aspects of your life while keeping yourself healthy. Never compare yourself to ideals. Reality check is that you see people sick in the hospital and we don’t want that to happen to ourselves.

I am eager to know if this works with you.

Sharon asks…

is there any point in me paying a personal fitness trainer for a workout plan?

Because everyone’s telling me to do different things.

I am on weight watchers, eating 1400 cals a day. On top of that, I am at the gym 3 times a week, burning 800 cals each time and do my cross trainer once a week at home for 45 mins.

I’m losing 1.5 pounds a week which I know is healthy but according to my exercise and calorie intake, I should be losing waaaay more than that. Does this mean I can get away with going to the gym less and still lose this much?

Im 5; 7, 24, and 166 pounds. Is it worth getting a personal trainer to devise a plan for me? The instructors at the gym don’t seem to have a clue what’s going on so I dont want to go with them

The Expert answers:

I think paying a personal fitness trainer will help you sculpt your frame and help you transform yourself more quickly than you are able to do yourself. My friend hired a personal trainer and she said it helps motivate her to go to the gym besides forcing her to do a harder workout than she would do by herself. She went from a 14 to a 10 in less than a year, so I say I think it would help. Just do it for 2 months – bi weekly or something like that if you are not sure – your results will determine if it is worth it.

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