Your Questions About Fitness

Betty asks…

How much does it cost to upgrade 24 hr fitness membership?

I bought a 24 hr fitness membership back in August for $500/3 yrs and it included all clubs except super sports and above. Now the “Active” gym I regularly go to is closing down and they are replacing it with a “Super Sport” across the street. How much would it cost to upgrade to access to Super Sports? Thanks.

The Expert answers:

Probably a lot. Are they owned by the same company? How far is it to the next included club? Most likely what it would do is completely discontinue your membership and you’d have to sign up for a new membership at Super Sport. I’d try to get back my money back–that’s crappy to close down right after that.

It’s probably easier–if it isn’t too far–to go to the next nearest club.

Paul asks…

What is it like working sales for 24 hour fitness?

I got offered a full time membership sales position at 24 Hour Fitness. They said the bass is $8.55 and then commission on top of that. What’s it like working there? Does it pay well? Thank you!

The Expert answers:

Couple things to consider here. 1) What kind of traffic does that club in particular see? 2) How good are you at finding your own prospects in order to sell them in order to collect the commission? 3) When this business hits a brick wall (March-Aug) is $8.55 enough to cover the bills?

Always part back a piece of every commission check to help get you through the slow times is another piece of advice. Good luck with the job!

Sandra asks…

Can anyone tell me some exercises and reps to do at 24 Hour Fitness?

Like my question says. Can anyone tell me some exercises and reps to do at 24 Hour fitness? Also, how much days in a week should I go for and how long? I don’t really know what to do at the moment so I’m open to ideas. (looking to gain a ‘cut’ body *male 17 around 160lbs 6feet) Sites on how to do exercises would be appreciated as well. Also tips for what to do on what days would be nice.

The Expert answers:

Free weights are twice as effective as machines. You want to work out until you ache. Then, take a day off. Then the next day, work out until you ache. So you can work out on Monday, Wednesdays, and Fridays. You could do your legs on Tuesdays, Thursdays, and Saturdays if you are too pooped on the days that you are working out your upper body. Start with bench presses and curls. Then, butterfly curls, forearm curls, one armed rows, wrist curls, and overhead press.


It the same thing with sets. Do a set until you ache. Take a break for a minute or less. Do another set until you ache. So you may start off doing 12 bench presses, but they get harder and the secind set may be only 10 bench presses.

Ken asks…

What age do you need to be for 24 hour fitness?

what is the youngest age you can be to enter 24 hour fitness? also, if i just wanted to go one time what would it cost?

The Expert answers:

I live in Canada and my friend works there and he says its 16

Jenny asks…

How much does a 24 hour fitness gym membership cost?

I plan on joining 24 hour fitness pretty soon and I’m saving my money for a membership and I want to know all the plans/offers and how much a membership costs.

The Expert answers:

You need to go into the gym and ask them…

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Your Questions About Fitness

Maria asks…

Help with workouts/fitness?

I’m a teenage girl and I’m trying to get fit. I don’t want to go to a gym so I have made up two workouts: one that targets my abs (to get a flat tummy) and another that targets my arms and legs (using dumbbells, doing lunges etc). I need to warm up but going for a walk is out of the question. What is a good exercise that I could do before stretching and doing my workout that equally replaces walking? Also, how often do I do workouts per week? I want to see results as soon as possible. And can I do both workouts together or is it better to split them up? If I’m doing about 12-14 reps for each exercise in a workout, should I repeat the workout again? I also want to incorporate yoga into my week and maybe a day when I don’t exercise at all. Thanks!

The Expert answers:

For results to show you will have to loose your tummy fat also with the dumbbells if your lifting your going to need to eat lots of protein. Your idea sound good but do what i said above and it will work.

Nancy asks…

Good exercise Videos/workouts for begginers?

I recently gained some weight, so I am trying to eat healthier and start to do some type of exercise. I am pretty outta shape, so before i go and join a fast pase class at the gym, i wanna work a little on myself at home first to get back into it. so do you know of any good videos or work outs for people who are new to fitness? thanks!

The Expert answers:

Richard Simmons has some fairly easy workouts. Sweating to the oldies is one of them.. You should get on and type in exercise videos and see what comes up. I have gotten quite a few used videos from this site for less than 10 dollars.

Thomas asks…

Cardiovascular fitness exercises ?

Please help!! need any type of cardiovascular fitness exercises or workouts. And.. do push-ups help ?
Thanks x

The Expert answers:

Push ups will help your abs to become stronger but it is not a cardio exercise.
You need to find the workout that will work for you, something that you will love doing.
It can be running, jogging, soccer, basketball, tennis, cycling, or you can try aerobic classes at a studio.
As for push ups and other muscle workout, it is not a cardio exercise that will help you lose weight, although combining it with a cardio workout will help you get better results.

Hope my answer was helpful for you 🙂

Michael asks…

does any body know any basic fitness exercises i can do at home?

does anybody know any basic fitness exercises i can do at home?
I cant do workouts from online because I dont have speakers in my laptop.

The Expert answers:

Push ups
sit ups
wall squats
leg raises
skipping rope
handstand push ups
ect. Ect. Ect.

Jenny asks…

Fitness/Exercise DVD – Which is the best DVD available in the market,?

for workouts targeted exclusively on butts, thighs, and tummy areas, including ABS… I wanna know if aerobics or Pilates or a combination of both needs to done to get a slimmer waist and toned thighs and pert bottom…please explain the difference between aerobics and pilates…please advise… thanks

The Expert answers:

Well for slimmer tummy and a good body workout you should try taebo it works…..

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Your Questions About Fitness

Lizzie asks…

Is physical fitness linked to academic success?

i was just reading an article that says if u do aerobics and exercise– it can help u exceed on test scores and such..
what are ur opinions?

The Expert answers:

I do believe this is correct.But there is a limit to what can be achieved,so don’t wear yourself out thinking you will become a genius.It is a simple matter of fine tuning the body to get the best performance from all its parts,brain included.

Donald asks…

Anybody else read the articles about the HCG diet being a scam?

The FDA cracks down on some of the con artists again!

Exercise, healthy diet, and healthy lifestyle win again.

The Expert answers:

I have.
And this one…
500-calories per day is severely restrictive! In fact, it is not enough calories to support normal brain function. Your body will compensate by using stores of glycogen, protein (muscle) and some fat, which lowers your resting metabolism. Before you can lose true weight, you will be so irritable, lightheaded, and cranky that you’ll reach for whatever food you can get your hands on and have a field day.

There is no scientific evidence supporting HCG as a weight loss strategy. The FDA has required all marketing and advertising of HCG to state the following: “HCG has not been demonstrated to be effective adjunctive therapy in the treatment of obesity. There is no substantial evidence that it increases weight loss beyond that resulting from caloric restriction, that it causes a more attractive or ‘normal’ distribution of fat, or that it decreases the hunger and discomfort associated with calorie-restricted diets.

Maria asks…

medicine vs engineering?

Sok, I’m a HS senior, ranked 4th in my class, I have a good few AP credits already, and I’ve been accepted to both the engineering and life/bio science school of my uni. choice. Both are giving me some scholarships as well.

My question is, what do you think I should lean towards?? I know this is something that only I can answer, but I need some insight.

I’m naturally an analytical/math person. Calc, physics, and chem are cake. I even enjoyed chem and calc to an extent. I find these subjects quite easier to learn and intellectually stimulating. On the other hand, I have a personal pursuit for health and bodily perfection. I constantly read up on medical articles and other writings relating to exercise, fitness, disease, and so on. And being in a field that includes person-to-person interaction and helping others is a big plus.

The engineering field itself appears to me as rigid and corporate. All I see is working in a cubicle, plant, or construction project. Dealing with corporate bulls**t and regulations and deadlies totally turns me off. There isn’t really a field/job in engineering that looks attractive to me – I just like problem solving. For medicine, however, I find the path to the field daunting. By no means do I enjoy memorizing endless facts and reading. I’m purely analytical. I don’t know how I’d deal with 4 years of undergrad, then multiple year after of medschool, memorizing and reading over and over.

Engineering: love the means, hate the ends.
Med: hate the means, love the end.

Anyone have insight???

The Expert answers:

Major in engineering as an undergraduate. It is a great pre-med major and gives you a good fallback career if you do not go to medical school.

Helen asks…

Diabetes Study – Northwestern University – relationship between aerobic fitness and development of diabetes?

Time Magazine recently had an article on the impact of exercise on weight loss. In the article they reference a diabetes study as follows:

“There’s also growing evidence that when it comes to preventing certain diseases, losing weight may be more important than improving cardiovascular health. In June, Northwestern University researchers released the results of the longest observational study ever to investigate the relationship between aerobic fitness and the development of diabetes. The results? Being aerobically fit was far less important than having a normal body mass index in preventing the disease.”

I am looking for the study but have been unable to located it searching on Google. Does anyone know who the authors are, what the title is, where it was published or a URL where I could download the study or an abstract.
Whoops, yes that is the study. Thank you so much!!
Thanks dingding. Not the one I was looking for by very helpful to know about anyway.

The Expert answers:

Is this it?


Nancy asks…

What machine works best for certain body parts?

I’m generally happy with my body shape- I would just like it to be more toned. I have articles cut out from fitness magazine but they don’t have machines that tell you what it works on. I want to know the machine so in case i’m doing a exercise wrong, at least I went on a machine.
I don’t care about losing weight to much, just toning.
Here’s the list of what I want toned and if you could just match all the machines that help it that would be great! (elliptical, bike, treadmill, etc.)

-Butt ( This one is really important because I like the size but when I turn around it’s slightly flat and you can see wrinkles :L )
-Stomach/abs ( I have love small love handles also if you have and advise or tips )
-Thighs ( I don’t know if for thighs I have to lose weight or tone but give me a machine either way )
-Upper back

I’m not sure if all of them have machines but if lifting weights a certain way or doing simple work outs help, feel free to add.

If you want you can add work out tips or articles on exercises!

Thanks so much- all the answers are very much appreciated!

The Expert answers:

Butt- do lunges and squates. Those will work glutes. There is also a machine at some gyms that specifically work on glutes.

Calves- seated calve raises and standing calve raise machines. Stairmasters

Abs- ab crunch machine simple sit ups and planks.

Thighs- leg press machine. Leg curl machine and leg extension machine. Also lunges and squates. Stairmasters.

Upper back- lateral pulldown machine. Iso-lateral machines.

And basically to get tone do any workout that pin points that body part you want to work but with light weight instead of heavy weight. And high reps.

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Your Questions About Fitness

Lisa asks…

Have any info on Fitness 19?

I called to get info on pricing but had to make an appointment to check the place out and speak to a sales rep. So I did, but I would like to know a little before I go.

I am from Michigan. Does anybody know how much the membership fee is? I know the monthly fee is only $12 but are there any other hidden fees in a month? That just seems too good to be true.

Any info would about Fitness 19 would be great. Thanks.

The Expert answers:

One plan is $59 membership fee and $16 a month. I’m not sure about the membership fee for the $12 a month plan. I think it’s just a little bit higher. There are no hidden fees and you only pay the membership fee once.

Joseph asks…

Should I join Fitness 19 or Gold’s Gym?

Fitness 19 is cheaper by $240.00, but Gold’s has more room, but twice the price, what do you think?

The Expert answers:

This is assuming you’ve toured both, or at least know the general inside lol.

– You wanna do mostly cardio/elliptical, then sign up for Fitness 19. If they’ve got some decent free weights, sign up there.

– If they don’t, and you wanna be a lifter, then Gold’s Gym is your best bet.

Helen asks…

WHAT IS THE WEBSITE for fitness 19 in buffalo grove?

its not because i want the one specifically to buffalo grove

The Expert answers:


Michael asks…

Can i pay cash for fitness 19 membership in sacramento?


The Expert answers:

You should be able to pay by any acceptable means of payment. Cash, Check, credit card, debit card, etc – all are universally known and accepted by most legitimate businesses.

Absolutely no reason they will not accept cash. In fact, they should give you a small discount because they will not be hit by transaction fees like if you used a card.

Ruth asks…

is fitness 19 open on thanksgiving?

is fitness 19 open on thanksgiving

The Expert answers:

Probably not, but you should check for a website or call them.

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Your Questions About Fitness

Daniel asks…

What is the best way to start a career in the fitness industry?

I am a 23-year-old business owner who is ready for a career change. I started my own business during college, and it has been very successful. I do not feel as passionate about my job as I used to and would like to try something new. While my current job is not in the fitness industry, it is my number one passion. I work out at least five times a week, eat clean, enjoy preparing natural/organic meals and spend all of my free time researching work outs, exercises and nutrition, not only for myself but for a few of my close friends. I’d like to begin a fitness career but do not know where to start. It seems like there are personal trainers everywhere, and I do not have the money to go back to school for another four-year degree. If anyone could offer some helpful suggestions, I would sincerely appreciate your input.

The Expert answers:

You have already started (by learning, doing, working out, looking the part, sharing your knowledge, etc.) Those are some of the key ingredients you need.

Now how to start making money…depends what you want to do (personal training, fitness modeling, fitness competitions, etc.). If you want to be a personal trainer, you don’t need another 4 yr degree.

– Study for and obtain any number of PT (personal trainer) certifications. A few are NASM, ACE, ISSA, NFPT, etc.
– Join a gym like 24 hour fitness. They have their own certification process which basically involves studying/passing their national exam and doing a train the trainer week with another trainer.
– Networking…believe it or not, making $$$ as a PT can be as much about sales as actual training. You need to always be meeting people, forming contacts, trying to pick up new clients, referrals, etc. People should know you are a PT and want to get trained by you
– Move around…you may not make a lot of $$$ at a place like 24 hr but you can use it as a springboard to launch your career and make contacts, gain clients, experience, etc.

You’re only 23 so it’s a good time to be able to take these type of risks with your career. Good luck and keep training.

“Obsessed – term used by the lazy to describe the truly dedicated”

Remember the sky is the limit…you can make a lot of $$$ or you could be broke. It depends on hard work, knowledge/skills, and opportunities

Jenny asks…

Choose career based on money or if you like it?

I’m really torn right now. My whole life I’ve always said I wanted to go into medicine or dentistry. I said this for so long I really thought that’s what I wanted to do. Now in reality I just chose these options because my family members are either doctors or dentists and I knew they got paid. I’ve been through 1 year of college and have been taking the required courses. At this point it seems as if I would be able to get into medical or dental school based on my performance in school as long as I keep it going. The thing is I’m sort of just dragging myself through them and while I get through college courses no sweat, dental and med school are no joke. I don’t know if I really have the passion to get through it.

What I do like about those two fields is that I get to interact with and help people feel and become better. However, you can apply this to lots of other careers. My true passion in life is exercise and fitness. I absolutely love training people and working out myself. However, being a personal trainer doesn’t pay much money. I’ve never really cared about being rich or even that well off but I would like to be comfortable, have time to spend with my family, and maybe a few nice things. Most of my wealthy relatives are rather miserable people so I’ve decided it’s probably fine not to go down that road.

What options are good for me and should I just choose to go into dentistry or medicine because it can provide the lifestyle I’m looking for but with some extra cash on top of it?
One thing I forgot to add is that I really hate school despite being good at it. 7 more years doesn’t sound too enticing.

The Expert answers:

I would go to med school then specialize in sports related areas of medicine.

George asks…

Fitness/nutrition/diet is only for women?

I’m a 16 year old, and I’m thinking of a career in the Fitness/nutrition/diet area, and I’m really into these things myself.
I love to eat healthy, and exercise daily, and would love to have a career, and have the chance to help other people, in health and wellness of a person, but I have one question…
Is all of this (Working out, Eating health, management of weight, eating healthy, yoga and aerobics, and “sort of thinking about getting a RD (Registered dietitian) before going into fitness,) all for Women? Or can guys do this as well.
if your into anything , and I mean ANYTHING I just talked about and your a women, please put in your thought, its greatly appreciated.
This is a big deal for me, because choosing a career is very hard, and this is only thing I can think that I’m interested in, and it does involve living a healthy Life.

Love Moi x3

The Expert answers:

Are kidding right??
Of course not.its not only for women !!!! If you are talking about becoming a nutritionist or a trainer. No, there are a lot of men have this work too. If you like it and you are into it and you know a lot of things about this and you want to learn even more to giving advise to other people then go for it. I wonder who told you this stupid thing that this all is just for women!!!

James asks…

Help finding a career in fitness!?

So lately i’ve been really thinking about making my career something in the fitness/health area but i’m not sure what i could do that would fit what i have in mind.
I want to be able to help people with weight issues by motivating them and showing them how to do it with exercise and healthy eating habits. This would bring me great joy because i’ve done it myself and even though i’m still working on the last few pounds I know that i have motivated a few people and that brings me satisfaction. I’d love to be able to share my experience with others for their own benefits. Fitness to me is not all about the way you look… it goes way beyond that. Losing weight can really change your life and you attitude about alot of things in your life. So now i’m wondering what career i could go into that will help me do this…
I’ve thought about personal trainer but when i see them at the gym they are all these meat heads that are hoping to make commission and really don’t care about their clients. Most of them are naturally thin and do not know what it is like to be over weight and the work it takes.

The Expert answers:

Hey sweetie,

You sounds exactly like me 🙂

This is the career I have chosen, and even though I am at the very beginning (just completed my fitness instructor qualification) it is something I have great passion about. I intend to go on to complete my Personal Trainer qualification and then my Nutrition Specialist diploma. My view of fitness is that it is a lot more than just food and exercise. There is mental and emotional fitness too.

Although you have said the Personal Trainers you have seen at the gym are “meat heads” think about what a difference people like us could make….it is true what you have said. A lot of them have no idea about the trials and tribulations that most people go to in order to lose or maintain their weight. Which is why its a good job there are people like you and I who have had experience and decide to use it to help others so that there is a kind and understanding person behind the desk rather than a “meat head”

Good luck!

If you want to talk, just email me 😀

Laura asks…

Fitness for the Australian Federal Police…?

I am interested in pursuing a career in the federal police, however i am not quite up to fitness standards and was wondering what exercise i should be doing to get my fitness up to scratch.

Thanks for all your help 😛

The Expert answers:


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Your Questions About Fitness

John asks…

What do you consider the key to a successful workout?

It doesn’t matter if it’s something you eat, drink, or do. I just want to know what you consider to be the key in your exercise program. How long have you been doing it? Also, What is the rest of your exercise program? Share as much as you like.

Good Luck as you try to reach your fitness goals& Thanks for answering

The Expert answers:

The key to a successful workout is CONSISTENCY! It doesn’t matter what you pick, just stick with it!! People give up way too easily – they let excuses throw them off track. There are NO “good” excuses! Just do it!!!

Mandy asks…

i need help with my pennfoster work?

2. Which of the following is important in maintaining a healthy lifestyle?
A. Getting less than six hours of sleep a night
B. Developing muscular bulk
C. Monitoring your diet
D. Exercising at least three hours each day

3. Which of the following is good for your health?
A. Smoking
B. Positive behavioral change
C. Substance abuse
D. Eating fatty foods

4. Which of these factors is most important in your fitness program?
A. Consistency
B. Joining a health club
C. Doing stretching exercises
D. Using mirrors in your exercise program

5. Which of the following statements is true?
A. Unexercised muscles turn into fat.
B. Unexercised muscles lose bulk but don’t atrophy.
C. Regular exercise makes muscles firm and strong.
D. Exercise slows down your metabolism.

6. Cardiovascular fitness exercises strengthen which two organs?
A. Heart and brain
B. Liver and lungs
C. Brain and liver
D. Heart and lungs

7. What five fitness goals should you set for any comprehensive fitness program?
A. Flexibility, endurance, substantial weight loss, proper nutrition, and muscle power
B. Disease prevention, fad diets, coordination, muscular bulk, and relaxation
C. Flexibility, endurance, muscle power, proper nutrition and weight control, and relaxation
D. Disease prevention, endurance, tight muscles, fast-food diet, and thin appearance

8. Which of the following is the major cause of most back problems?
A. Muscular weakness and lack of flexibility
B. Long drives in an automobile
C. A poor mattress
D. Unaligned posture

9. High blood pressure is the major risk factor for
A. cancer.
B. stroke.
C. osteoporosis.
D. muscular atrophy.

10. Endorphins help rid the body of
A. cholesterol.
B. fat.
C. sodium.
D. acid.

11. Good health was once viewed as a combination of
A. having a good doctor and eating three hearty meals a day.
B. possessing good personal habits and good luck.
C. living in the right place and possessing good personal habits.
D. good luck and the right parentage.

12. To maintain a healthy weight, it’s important to avoid being
A. five pounds or more overweight.
B. 10 percent or more over the suggested weight for your height.
C. either overweight or underweight.
D. underweight by five pounds or more.

13. Who is primarily responsible for your health?
A. You
B. Your doctor
C. Your family
D. The medical care system

14. Which of the following statements is true regarding the benefits of managing your health?
A. Your self-esteem will decrease.
B. You’ll have more energy and improved cardiovascular health.
C. Your metabolism will decrease, allowing for higher caloric intake.
D. Your stress levels will increase.

15. There’s no health advantage to changing your weight if
A. it’s within the range on the weight tables.
B. you feel energetic.
C. your waist-to-hip ratio places you at risk.
D. you’ve never been successful at dieting.

16. Personal fitness trainers usually work with
A. employees in a corporation.
B. parks and recreation departments.
C. individuals seeking a more personalized workout.
D. hospital nutritionists.

17. According to this study unit, which of the following is acceptable nutritional advice?
A. Lose weight as fast as you can.
B. Skip one meal a day, other than breakfast.
C. Eat every meal quickly to speed up your metabolism.
D. Eat three meals a day at regular times.

18. What is the number of beats per minute for an average resting heart?
A. 64
B. 72
C. 80
D. 96

19. Which of the following is considered a fitness goal?
A. Watching a physical exercise program on television
B. Obtaining optimal weight where you feel your best and you have healthy eating habits
C. Relaxing for 10 minutes once a week
D. Developing muscles only by lifting weights

20. Which of the following statements is true?
A. Lungs are strengthened through cardiovascular exercise.
B. Inactive people find it easier to change lifestyle habits than active people.
C. Regular exercise softens bones.
D. Psychiatrists avoid recommending exercise as a way of dealing with depression.

The Expert answers:

Please do not solicit answers on Y!A, as this is considered cheating.
If you need help, please contact the school.

Penn Foster

Charles asks…

How To Stay Motivated on a Diet or Exercise Program?

It is based upon perspective. If you go into a fitness plan with a mentality of “this diet is something I have to get through”, you’ll fail. Period. Every single time. That’s why this society is getting fatter and fatter. The yo-yo dieting and horrible selection of fast processed foods is killing the average person’s metabolism.

Here is the deal. We all will do things we like and avoid or “suffer through” what we don’t like. It’s one thing to go out mow the lawn, weedwack, clean up the leaves, sweat your butt off and when its done, its done. Its a totally different thing to live in a constantly hungry, always craving, dreading the day state of mind. NOBODY can do that for long I don’t care how strong or motivated they think they are. So it comes down to developing a program that works for you. I hate to run so if someone told me the only way to fitness was to go running for 10 miles per day, I would just let myself get heavier and live with it. I have a friend whom was overweight his whole life and hated the gym. One day he wondered into a strong man gym and found he had a ball picking up big stones and doing a farmer’s walk. Now he is in shape and competes in strongman contests. He found what he liked, so he was able to stick to it and enjoy it along the way.

Try to wake up initially with small commitments. Today I am going to the gym. I don’t know if I will go tommorrow, but today I am going to do a quick workout. You find that suddenly, you say, “well I went yesterday, I felt better all day and I ate pretty good. Let me go again today”. Soon that becomes a month, then two. You look in the mirror and wonder who that is staring back at you. Lean face, tighter stomach, good skin, eyes alive with life. You just changed your whole outlook on fitness and exercise.

Start slowly and just try to get through day by day. Every time you choose a better meal or go to the gym, you are making progress and a change in your body.

The Expert answers:

…this isnt a question?

Sandra asks…

Does this sound like a good fitness program?

Well I’m 5’3 and about 118lbs but I still have a belly from when I had my daughter in May 2006. I’ve started this new exercise program to try and lose and tone up my belly, love handles, thighs, and arms.

1 hour on exercise bike
5 min of crunches
5 min of push ups
10 min of Wii Hula Hoop (I think it’s fun and I get really sweaty so I’m sure it’s doing something lol)
1 hour of Wii Boxing (I love this its really fun and I feel like I’m getting a good workout because I really get into it lol)

5 min of crunches
5 min of pushups
10 min of Wii Hula Hoop

I plan on doing all that like 3 – 5 days a week.
How many calories would I burn doing all that?
Do you think it will help me achieve my goals by this spring/summer?
I also plan on drinking nothing but ice water and keeping my daily calories around 1200 and watching fat and carbs. What do you think? Thanks!
Oh I’m still going to include carbs and fat in my diet, lol… I’m just going to cut back on them. For example, I’m a potato nut and usually get a double serving of mashed potatoes and now I will just measure a normal serving and that’ll be it, and I also love pasta, but like I said I will start measuring my servings… As for fat, I am going to cut back on it… for example I bought fat free sour cream and reduced fat mayo and reduced fat cheese… stuff like that instead of the full fat versions.
oh and on the 5 minutes of crunches I’m just going to do as many as I possibly can with a couple 15 – 30 second breaks here and there. Same as with the push ups lol…

The Expert answers:

“drinking nothing but ice water ”
“keeping my daily calories around 1200”
Hmm. You are small, but 1200 is pretty low. Calculator your Basal Metabolic rate (how many calories you need to maintain your current weight) and then eat 500 calories less than that.
“watching fat and carbs”
Carbs and fat has gotten a bad name from the fitness world. They aren’t that bad. No, you should go out and eat lard and 5 servings of white pasta. Just keep everything in moderation. Remember, your body requires carbs and fats every day to function.

“tone up my belly, love handles, thighs, and arms.”
That’s okay if it’s your goal, but just know that no exercise “tones” your belly, arms, etc. Your problem is the fat on those places. Read up:

Let’s go over exercise.

1 hour on exercise bike – this should be enough for cardio, make sure you go at a very swift pace
5 min of crunches – refer to my previous paragrah. All crunches do is strengthen the abdominal muscle, they don’t help you lose love handles.
5 min of push ups – measure pushups in how many you do, not how long you do it. Nobody says “10 minutes of bench press”
10 min of Wii Hula Hoop – if it gets your heart rate up and keeps it high for at least 30 minutes, it’s cardio
1 hour of Wii Boxing – Real boxing is better. If you like Wii Boxing, try out a boxing class, it’s a hell of a lot of fun and great for cardio and self defense.

If you can keep up this level of exercise, that’s great. But you are going to be doing 2 hours and 40 minutes of exercises in one day. Sooner or later, either your body or your will power will give out and you will have to reduce the amount of exercise you do.

Donald asks…

help on what i should do for my fitness goals?

i am 16 years old, 5’11” and i weigh 145 pounds. i really want to gain weight by increasing muscle mass and i have tried many ways to get how i want and break the mold of my hard-gaining genetics. all i seem to get from my intense workout programs is that my muscles are unimaginably hard, which is good to a certain extent, but what i want is size… what should i do for my nutrition and exercise plans to make sure i get the desired effects from exercises? i workout 2 times a week for all my muscle groups on the same day (mon. & fri.), and i do high weights with low reps (6-8). also, do you recommend any supplements?

The Expert answers:

First off Id start working out more than twice a week. I would start upping your reps and if your not making any more gains Id change up your routine all together. Be sure your are working big muscles before smaller muscles. You should be doing 8-10 reps and 4-5 sets for muscle growth or (hypertrophy). As far as nutrition you should be eating tons of good carbs both before you work out and after. Drink a protein shake after you work out or the best post workout drink is chocolate milk. As far as supplements I take just your basic glutamine, protein, creatine, and a weight gainer with tons of carbs. Hope this helps feel free to check out my site

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Your Questions About Fitness

Carol asks…

What’s the Best Kind of Workout For a Downhill Racer?

I have vast knowledge about exercise and fitness so feel free to add any kind of information you might have

The Expert answers:

I personally am not a DH racer… But from the DHing that I HAVE done, I see it takes a $hit-ton of coordination and reflex/reaction skill (w/ the dodging trees and planning your turns and runs over roots, gaps and rock gardens and such)… So I mean, I’d probably work on mastering all that more than the physical exercise part… But that’s just me… A non-DH racer lol simple hand grip exercises give you better grippage and I’m sure core strength helps you meander your DH rig through obstacles… Idk, don’t listen to me lol

James asks…

Is anyone interested in an online fitness coach?

Hi, I’m Stephanie and I’m an Independent Beachbody Coach. My coaching all started one night when I saw an infomercial for a fitness DVD on TV and I ordered it. I fell in love, and kept with my program- I started to feel so much better from the exercise that I changed my eating habits as well. I lost the 10 lbs that I’d been trying to lose for years. Anyways I started coaching to help others succeed with the at home DVDs that I used ( and still use). Email me if you’d like to join my team for FREE. Check out for details.

Getting in shape is NOT easy and there is no magic pill or fad diet that will do the work for you. Any diet that promises you to lose 10 lbs in 1 week is just depleting you of water weight and actually SLOWING down your metabolism making it that much harder for you to burn calories. Now if you’re a yo-yo dieter multiply that every time you start a new diet and you’re slowing down your metabolism EACH time. No wonder you can’t lose weight?!

The secret to being fit is just good old-fashioned diet and exercise. It’s a lifestyle change that only you can make. You have to have the mind set that your body and health is worth it. You will feel so much happier, and healthier once you make this change. You’ll be a better wife, mom, sister, husband, friend, etc.

So now that I filled you in on the big secret…. I will share some tips that I have learned in my own fitness quest. Small, frequent meals are the most effective way to lose weight, and maintain your blood glucose levels. If you’re following a 1200 cal/day diet try to eat 300 for breakfast, 300 for lunch, 300 for dinner, and 2 snacks in between with 150 each. You will find that you are never hungry, and never full. Because we all know that Big Mac tastes good going down it doesn’t feel so hot sitting in your belly for the next 6 hours.

You have to count your calories- at least in the beginning until you have a good grasp on the nutrition levels and portion amounts that your body needs. There are lots of websites that can help you log your meals online to see all the nutrition totals. I like This is a FREE site that allows you to plug in your height/weight/exercise level and will tell you how many calories you need to consume to achieve our goals. It’s personalized, it’s free, and it works.

Now exercise will be different for everyone and I say do something you enjoy…that way you are more likely to stick with it. A good exercise program will combine cardio and strength training. Cardio will help you burn calories and torch body fat, while strength training will build muscle, which in turn boosts your metabolism and makes you LEAN. Girls do not be afraid of weights; they are your best friends. I’m a busy nurse and I work long days so I personally enjoy working out at home to save time and $$. My favorite DVD programs are Chalean extreme, Turbo Jam, P90X, and Slim in Six. Check out for details.

Make sure you make yourself accountable…. Tell your friends/family about it so they can support you. Take your body measurements and set reasonable goals to achieve. For some incentive to workout check out and JOIN for FREE to login your workouts in a virtual gym called WOWY. Everyday in WOWY someone will win the daily prize which is either $300, $1000, TV’s, DVD players, cameras, and ipods. It’s legit and I know people that have won…myself not included YET.

I hope this helps but if you have any questions shoot me an email. I’m a nurse by trade, but fitness junkie by hobby.

The Expert answers:


Paul asks…

does this sound like a healthy dinner for my exercise and other foods today?

so for dinner we are having a veggie soup with beans in it. i am having a little bit of that as well as some shrimp and probably a small piece of whole wheat ciabatta. for breakfast i had yogurt with berries, lunch i had 1/2 a low carb wrap with 1 slice of turkey and some carrots and hummus, and then for a snack i had an apple with 1/2 tbsp of pb. for dessert i am going to have a 60 calorie pudding with fat free whipped cream. is that a good dinner to have with the other foods i ate? is it healthy?

and for exercise i did 20 minutes of cardio/strength intervals and 45 minutes of a Yoga Fitness Plus workout dvd.
is this good? i am trying to lose weight so is it healthy enough? am i gettting enough exercise?

The Expert answers:

Sounds healthy to me, the key is to excercise and you’re doing that too so its all good on your end.

Maria asks…

Is this a good work out routine for upper body?

I’m a 15 year old male. I’ve been working out for around 11 months now on the bowflex and I mix up my workouts so my body doesn’t get used to it.

I read in Men’s Fitness that doing too much can overwork and lead to smaller muscles and less strength.

An axample of my workout would be:
3 exercises for biceps. My first exercise is set at 65 lbs on each arm. I lift each arm independentally until failure. I then do some laying bicep curls until failure, which is only around 3-6 reps. And a final sitting bicep curl(s) with around 2-3 reps.

Then I take a 5 minute break/work on abs. I repeat the whole process again.

I am currently doing 3 SETS of the execises stated above. Is that overworking? Is it not enough? If not, what can I do to fix it?

This summer, I plan on increasing my sets to 4 and then 5, along with increasing my weight, because I’ll have more time away from school this summer.

Thanks for the help and if I’m not right, please feel free to tell me.

The Expert answers:

The key isn’t so much as to the number of sets that you do for a body part, but as to the total amount of time that you are lifting. After 45 minutes of exercising the levels of the stress hormone cortisol start to rise a lot in the body, so that after 60 minutes you are actuallly doing more harm to your body that good. The ideal amount of exercise is 45 minutes, but anywhere in the 45 minute to 60 minute range is fine.

Also the ideal rep range for an exercise is 6-9 reps per set, with 7-8 being the ideal amount.

Richard asks…

Can you please help assess my workout/fitness regime?

Hi, could you please assess my workout regime for me to see if there is anything right or wrong, Thanks

My Goal: Lose a bit of Fat (I’ve lost a Stone but, I think I can do a few more pounds) but, mainly become more muscular especially, around my arms, pecs, legs and abs.

Weight: 11st 5lbs (Fluctuates by 3lbs during the week)

My Current Exercise Regime:
Exercise Bike (15 Minutes)
Push ups (3 Sets, 15 Reps)
Weighted Crunches (5kg, 3 Sets, 12 Reps)

Gym – 5 Minute Jog, 10 Minutes HIIT then either work my Legs, Chest and Shoulders on the machines for 30 Minutes or do 30 minutes of Cardio.

AFTERNOONS – 3 TO 4 TIMES PER WEEK (days when I skip the gym)
Burpees (3 Sets, 15 Reps)
Double Crunches (3 Sets, 10 Reps)
Bicycle Crunches (3 Sets, 15 Reps)
Explosive Push Ups (3 Sets, 10 Reps)
Lunges (3 Sets, 15 Reps Each Leg)
Wood Chops (3 Sets, 15 Reps Each Side)
Exercise Bike (15 to 45 Minutes)

Monday – Boxing (2 Hours)
Tuesday – Weights (1 Hour)
Wednesday – Weights
Thursday – Boxing (2 – 3 Hours)
Friday – Weights
Saturday – Weights
Sunday – Boxing (2 Hours)

This is my workout for Tuesday and Friday Evenings:
Overhead Press (3 Sets, 10 Reps)
Barbell Curl (3 Sets, 12 Reps)
Deadlifts (1 Set, 12 Reps)

And this is my workout for Wednesday and Saturday Evenings:
Dumbell Flyes (3 Sets, 10 Reps)
Bench Press (3 Sets, 12 Reps)
Bent Over Row (3 Sets, 10 Reps)
Chair Dip (3 Sets, 10 Reps)
Barbell Squat (3 Sets, 10 Reps)

One thing I think I should mention with the weights, when I first started about a month ago, I could do all these exercise however, now the last set is always amazingly difficult to do whilst maintaining proper form, Should I do less reps? or what.
One more thing, Do you think that I’m doing enough with each area (Arms, Abs, Chest, Legs are the main ones I’m trying to work) I feel like I’m not doing enough, not that I want to get huge but, I’d like to be fairly muscular after a few months.

So any thoughts?

My Diet:
I don’t really have a strict diet, The only rules I have are 30g Bran Flakes with a Banana for breakfest, At least 2 Litres of Water per day, 30g Whey Protein with Milk after gym and weights and no Junk Food or unhealthy snacks at all.

So any thoughts, positive or negative. Feel free to criticise (although try and be constructive) and offer advice on what exercises to remove or add.

The Expert answers:

Good on you bit you are doing quite a lot! Ideally you should exercise every other day to allow your body to adapt and rest. However, your training regime varies from day to day so this shouldnt be too much of an issue. I do reccommend atleast one day off a week though to avoid injury or reaching a plateau.

Diet wise, eat slow releasing carbs, especially for brekkie. Something like porridge is always good as it will keep you going throughout the morning until lunchtime. Eat lean protein such as chicken and fish, and lots of fruit and veg.

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Your Questions About Fitness

Donna asks…

Hardcore exercise DVDs for fat people to lose weight fast?

I’m female, 5’10” and weigh 210 pounds. My BMI is barely in the obese range. I’m almost 23 years old.

I want to find a DVD or fitness program that is really intense so I can lose weight as efficiently as possible. Despite the fact that I weigh a lot, I have a lot of stamina as I go in phases where I work out a lot. However, for some reason I’ve been gaining a LOT of weight in the past year and need to really kick my butt to get down to 180lb, and then eventually in the 150-160 range(I know that still sounds like a lot, but since I’m tall, 150-160 is actually pretty thin).

I walk to work every day, which is 4 miles total, plus I live on the fourth floor and don’t have an elevator so I climb 3 flights of stairs about 3-4 times a day. I do about 10 mins of cardio exercise at my job. Despite this, I’m still gaining, so I need to add some INTENSE cardio to maintain/lose weight.

I could care less about gaining muscles, and my legs are actually very toned and my arms aren’t so terrible. The majority of my fat is located in my stomach and it looks like I have a huge beer belly. I know it’s important to do some strength training, but the videos I like, such as kick boxing, often do exercises like squatting that would build muscle.

Any suggestions? I have p90x, and actually don’t find the cardio ones super challenging. Cardio x is pretty tame and the only one that challenged me was plyometrics x – man is that one hard! However, it’s high impact, and my knees aren’t great, so I can’t do that one a lot. The muscle building ones were really hard, but again, my main goal is to burn calories!

Any suggestions? I really like DVDs because I’m more motivated – if I exercise by myself at the gym, with the slightest sign of fatigue I stop and switch to a different exercise, but I push myself to finish the DVDs.
Edit: I’m a preschool teacher, and every morning we have 15 minutes of “exercise time” where we dance and exercise to songs. It’s not super intense, but it gets me sweating…

The Expert answers:

I don’t really like these dvds, full of these celebrity’s who say they got fit by doing this video which is mostly false as these celebrities have the money to afford personal trainers and the best fitness equipment money can buy and even their own personal chefs.
You don’t really need to buy any dvds, what i would say is keep foods you eat at moderation and make healthier choices in food, walking is great form of exercise as 4 miles a day is a good workout.
I think its more about what you eat and drink so healthy foods and not drinking alcohol which people get beer bellys from drinking alcohol because the body is used to that energy source and will store that as fat.

Edit: btw what is your job and what does it involve?

Edit: oh nice a teacher, whats your diet like?

Ruth asks…

how long would it take to get a fitness model’s physique?

i have always wanted to look like those models in magazines. plus it would be great to get a job as a fitness model if it was possible for me.

i am 20 and i am thin (only 150 pounds)

provided i worked out well and did all the work that was necessary as well as having good nutrition, how long would it take?

when get my shoulder problem sorted out in August i plan starting to exercise.
i am 6’1 tall

The Expert answers:

Actually modeling is a horrible job. It doesn’t pay much and you spend tons of time submitting your résumé and galleries of photos or standing in line for show ups or, if you’re lucky enough to get a job, running around doing the bidding of other people who always seem to expect the impossible and are never satisfied and only 1% every make enough money to live on…etc..blaa, blaa. That said, if you want to be a model, you need to be born with the raw materials. And, the raw materials are about 90% of the requirements. Of course, you have to be born with the raw materials so if your torso is too short or your shoulders too broad or neck too short…etc, you don’t have a prayer.

Assuming you have the required handsome visage, perfect body, great skin, no tats or scars or blemishes, etc. You’ll probably need to add a bunch of muscle and how much will depend on what you’re modeling. You probably want to shoot for the not too lean and not to muscular look with great definition for those lenses and posing lights. Unfortunately you didn’t give your height so we can’t know how much muscle you need to add and that’s what we need to know to estimate how long it will take to add it. You can expect to add less than a pound per month. It took this guy 17 years to get the body you see here —> but, of course, you don’t want to get that big even if you could.

Best guess…3-5 years. Start asap.

Good luck and good health!!


Joseph asks…

Vegetarian can’t exercise for a month,maintainging fitness level?

So I’m having surgery and won’t be able to exercise at all for the month of May. I also won’t be working, and my job is labour intensive, leaving me on my feet for 8-12 hours a day. I feel like this is going to be a big lazy change to my body.
I’m wondering how much cardio fitness and muscle tone I will lose in that month,and what I can do to try and keep it?
It’s already going to kill me to be so lazy. A year and a half ago I was 60lbs overweight. Exercise has become my passion in life since. In a normal week I spend an hour nearly every day either doing an exercise video, swimming or jogging.
Should I be eating lots of protein during this time, or is that only when you are building muscle?

The Expert answers:

Sorry, I can’t really offer any advice, but I just wanted to mention that you might have better luck in an actual fitness forum.

Like ‘s forum:

Susan asks…

Will press-ups, sit-ups, chin-ups and running alone improve my fitness and upper-body strength?

When combined with a healthy diet. I cannot afford my own weights or gym fees but am after improvements in my upper body strength; I am after practical, not aesthetic, gains, so visible mass isn’t neccesarily a goal, just to be athletic and hard.

Will these exercises do the job?

I also have access to a timber yard if chopping up piles of logs with an axe helps

The Expert answers:

No, they will all make you flabby. I am amazed at some peoples’ questions sometimes. You know the answer, do you just want to tell people that you are in shape? Then just ask that question.

Does everybody think I’m strong?

Chris asks…

Do you think gym classes should stress individual fitness over team sports?

I remember when I was a kid being the unpopular kid that nobody ever wanted on their team, and I’ve known many people that have been turned off exercise entirely by school gym classes. I eventually came to enjoy exercise after I spent a summer working a very physically demanding job, but alot of people don’t. Team sports seem to favour the naturally athletic and popular kids. Would it promote lifelong fitness more if things like aerobics and weight training were emphasized over team sports?
I wasn’t fat either, I was a very average sized kid

The Expert answers:

Yes they should. But god almighty- I don’t think they will ever give up team sports. So the most you can hope for is that they have both.

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Your Questions About Fitness

David asks…

Are there any strength training games for the Xbox 360 Kinect or the Nintendo Wii?

I have just discovered a good use for the Kinect and Wii which is their fitness games. I spend a lot of my time playing video games so why not get something that will help my health. I was wondering if there are any games that work for strength training. I’m certainly not going to dedicate myself to a video game for exercise but it would be a good thing to play when I’m to lazy to go to the gym or something.

The Expert answers:

EA Sports Active is primarily strength training (resistance band is included but if you get the 2.0 version, you can use hand weights). This is on Kinect and Wii.

Your Shape (for Kinect) contains some toning exercises, and since it’s hands free, you can use weights to strengthen your workout.

Sandy asks…

The new xbox 360 with kinnect or a Wii with Wii Fit?

I am looking for something that has a good fitness setup with it, since I am looking to try to get more in shape, price wise, and review wise, which is the best option?

The Expert answers:

Pc with a hacked version of kinect.

Carol asks…

Can you exchange a game at walmart that has been opened?

I bought zumba fitness for xbox 360 kinect today, not realizing it was full of latino music. When I turned it on, I had some difficulty starting the game, and I can’t stand latino music, after one dance I had a headache. Now I want to exchange it for dance central, will they let me do that? I have the receipt.

The Expert answers:

No. Unless you`re very persuasive. Almost all stores (including wal-mart) will only exchange open games for the same game.

One time I did bring a game back because it was defective and they had to give me a gift card because they didn`t have the same game in stock.

Lisa asks…

Is Kinect for the Xbox 360 worth it?

I really am contemplating purchasing it. I already own a Wii, although I don’t use it much. The real dealbreaker to me, though, is that if it has or if it will have a good gaming selection. I haven’t seen too many interesting looking Kinect games, except perhaps Dance Central, Kinectanimals, and Your Shape: Fitness Evolved (or whatever the hell it’s called)..

So, to those of you that have it… Would you recommend it? Also, how does it compare to the Wii–that is, if you own it?


The Expert answers:

The Kinect is definitely worth it. As you will get a real good body workout. There aren’t any good games out for the kinect yet except for dance central and kinect sports, but if you wait this fall, there are really good games coming out for the kinect like star wars, fruit ninja, and madden 12. Trust me it will be worth it.

Joseph asks…

What should i get for my 22nd birthday?

I don’t want a boring present of money, but this is the first year where i have no idea what I would like. I asked for some cologne but that is only 1 thing. What else should I ask for? I like fitness, movies, xbox 360, give me some ideas

The Expert answers:

A watch? Shades?

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Your Questions About Fitness

Jenny asks…

What Bachelors Degrees are accepted for a job at a fitness center/gym?

I am a high school student looking to work as a personal trainer at a gym someday. I know they require certification and usually a bachelors degree. What bachelors degrees would most fitness centers accept. Health, Fitness, and Rec…Exercise and Sports Science, and PE are all majors I’m considering.

The Expert answers:

Theyre all accepted- even business, but thats different part of the gym lol
physical therepy might work too

i think it all depends on your experience, and what you do and how hard you work for it

i would talk to someone IN the position you want to be and asking them 🙂

Donald asks…

where can i get an associates degree in physical ed online?

i want to get my associates degree online in either physical education, exercise science, kinesiology, or something fitness related ( i want to be a personal trainer) i need somewhere that is completely online, accredited, and 100% legit, any ideas?

~no stupid answers please~

The Expert answers:

To teach physical education you will need a Bachelors degree. It is not an Associate degree.
Check out your Community Colleges in your area to find something in the fitness area that only requires an Associate degree first.

Richard asks…

Can i take college classes while serving in the marines?

i want go into exercise science and become a fitness trainner. but i want to serve my country and make a difference in my life and other’s. im thinking about serving 4 years and get an honorable discharge. during my time serving can i take college classes? tell me what i need to know . thank you

The Expert answers:

If you have the time while serving you can take a few general education courses which a college then may or may not award transfer credit. An alternative is to enroll in college and enlist in the Marine Reserves and after one semester of college join the Plc. Nrotc Mo is another possibility at colleges that have an Nrotc Battalion or cross town school arrangements with a college that has an Nrotc Battalion. There is no requirement to enlist in the Reserves to join the Plc or Nrotc College Program.
Nrotc Scholarship Program versus College Program:
Good description of Nrotc by reading the FAQ on the website of the nation’s first Nrotc Battalion:
Good Luck!

David asks…

Better Degree To Have To Go Into Physical Therapy?

I want to become a physical therapist, and after I get
my bachelor’s degree, I plan on applying to grad school
to get my DPT. What would be a better degree to have?

An exercise science degree with emphasis in health fitness
instruction, or clinical exercise science.
A biology degree with an emphasis on pre-physical therapy.

The Expert answers:

Choose whichever one allows you to take the prerequisite courses for the PT program to which you hope to apply without having to take a lot of classes outside your major.

Since majors different from school to school, you need to take a good close look at which courses you are actually taking and compare that to the list of prerequisites as desgined by the grad school you plan on attending.

Good luck.

Michael asks…

Which is the most marketable major?

I ultimately want to be an occupational therapist but I want to choose an undergraduate major that will get me some sort of back up job.

Which major would have the most opportunities/most money
social work, psychology, exercise science, health and fitness management, sociology, health education, art therapy…

The Expert answers:

I am not an OT but a PT. I work with many OTs

It depends on what field of OT you want to work in schools nursing home, rehab, psy etc

Any of your choices are ok. Psy is good, exercise science is good, health education sounds good, art therapy is it own field and I think it is a masters degree.

You do not need a back up degree if an OT. There are plenty of jobs.

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