Fitness - Moving Crew

The Moving Crew is here to take your questions, comments, stories and ideas about personal fitness.

Health section editor Craig Stoltz and Health assistant editor Susan Morse were online Tuesday, Jan. 3, at 11:30 a.m. ET to talk with you throughout the hour. Section contributor John Briley was unable to join today's discussion. Today, the Moving Crew is joined by Matthew Davis, a local trainer with a master's degree, two of the most demanding personal trainer certifications, experience as a trainer and manager at several local club chains, and an evangelist for functional fitness. He also has a midsection you couldn't damage with a cannon.

As the Moving Crew, we specialize in helping beginners get started, regular exercisers reach the next level and everybody avoid injuries, stick with their programs and have fun.

And because the fitness world can be so intimidating to folks who are overweight and sedentary -- and since they can benefit so much from a fitness program -- we take special pride in helping them along the path to fitness.

The Moving Crew will be online to take questions every other Tuesday at 11:30 a.m. ET.

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The transcript follows.

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Craig Stoltz: Well, good morning and Happy Crew Year! (Ahem. Sorry.)

Since we have a live human trainer with us today, a certain Matthew Davis, I'm happy to let him answer your specific queries about your program, starting a program, plans for 2006, etc. Susan and I will chime in too.

Let's have at it. The year is young, but time is short.

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Collingswood, N.J.: Okay, posting very early to see if I can get a response from you experts. I'm a 25-year-old woman who has recently joined Weight Watchers (lost 11 pounds thus far and only realistically have maybe 7-10 to go...not too many more). I've been hitting the gym an average of four to five times a week, where I do an hour of cardio (two half-hour sessions on either the bike, the treadmill or the elliptical) and then I do circuit training for another 20-30 minutes. Is this a good workout routine? I have noticed some definition which is very nice but I'm not opposed to mixing it up.

Also, I have noticed that I am sooooo much hungrier than I used to be since I started this workout regimen. Recommendations for healthy snacks that are filling? I get home and all I want is protein, and I'm worried I may wreck my diet while on the rampage through the fridge.

Thanks!

Matthew Davis: Hello Collingswood! Good morning. I think you have the right idea with your workout routine. Exercising 4-5 days per week is excellent! Three days per week, I would cut down your cardio to just 30 minutes on one piece of equipment; preferably an elliptical. Keep your heart rate between 150-160 bpm. Do your resistance training program on these days, hitting every muscle group.

Two other days per week, just do the 60 minutes and no resistance training. Keep your heart rate between 130-140 bpm.

Say M, W, F do the 30 minutes with the weights, and Tues/Thurs just do the 60 min.

The reason behind this rationale is simple. It's very difficult to maintain 60 minutes of cardio every workout as a lifetime program. Better to increase your lean mass slightly through resistance training to increase your metabolic rate. This will help you get the weight off, and KEEP it off. You will continue to be hungry, and guess what? Eat more! You won't gain weight! Thanks for your question.

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Ft. Lauderdale, Fla.: I went to Virginia for Christmas and between the travel, the climate change, the stress, etc., I caught a cold when I returned home. How much better do I have to feel to start running again? I don't want to make myself sicker by pushing it, but I feel lazy lying on the couch (even though I'm still coughing, sniffling and don't quite have my voice back). Thoughts?

Craig Stoltz: Good morning, Ft. Lauderdale, and thanks for joining us from the sunny(ier) south. Matthew may want a crack at this too, but I'll tell you what Moving Crew author John Briley, who is not with us today, reported: If you have symptoms only above your chin, start working out (lightly) when you feel capable. If your symptoms are below your chin (i.e., cough from your lungs, bodily aches, fever) lie low until you're back to full strength. Essentially: a cold is okay to work out lightly through, but the flu, bronchitis, etc. is not. Even with a cold though, your immune system is distracted now, so if you push it too hard you may make yourself vulnerable to continued, or new, episodes.

Hope that helps, and you're back on the streets soon.

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Falls Church, Va.: Hello! I'm thinking about joining a gym and would appreciate any advice you have on the subject. I'm a woman in my late 30s and have tried without success to maintain a regular fitness regimen. I'm not overweight and have maintained the same weight for about ten years through two pregnancies. Basically, I want to firm up, get stronger, and keep my bones strong, so I'm thinking that working with weights is what I need, and that therefore a gym would be the best place to go. I want to find someplace that is affordable, educational, not intimidating, but can offer some intensity and challenge. Any ideas on how to look and what to look for? Thank you!

Matthew Davis: Hello Falls Church. Happy New Year! Around Falls Church, VA you will find plenty of Gold's Gyms. Merrifield has one and Tysons has one.

Expect to pay around $50/month, as well as an initiation fee. Sport & Health Clubs and Washington Sports Clubs are more expensive at $70-130/month.

Fitness First has a location in Tysons on Route 7 and in Alexandria off 236. They provide all the equipment of a Gold's Gym at $33/month! If you're looking for some affordable weight training, Fitness First is it. The next step up in price is definitely Gold's Gym or Olympus Gym. I hope this helps...

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McLean, Va.: I am 5'10". Weigh roughly 175lbs. Waist is roughly 33.5 inches (not sure if relevant to post).

Good Morning,

I went on the net to see if there were any formulas I could use to calculate body fat. I came across two different formulas.

One formula said that using my height and weight - that I am 22 percent fat. Another formula, using my height and waist, said I am 15 percent fat. Is either reading accurate? What is the best/easiest way to get a true body fat reading?

Thanks. Happy '06.

Matthew Davis: Hello McLean, Happy New Year! This is a question I get asked a lot... The best way to measure body fat percentage is actually a DEXA scan to measure bone density. The next best way to measure it, and the most invasive, is hydrostatic weighing.

Find a skilled trainer with a Lange caliper to perform a skinfold test on you. The margin of error is 3-5%. Anything that asks for height and/or weight you should avoid. It uses the BMI formula, which proves to be inaccurate. Go to a local gym and find an ACSM certified trainer to perform this test on you. If you can't find one, give me a call. Enjoy!

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Bethesda, Md.: Happy New Year!

Are heart rate monitors without the chest strap (just the wrist watch) as effective as the ones with? I'd love to not wear the chest strap but I wonder how accurate the others can be.

Thank you very much

Craig Stoltz: Good morning, Bethesda. I contacted the folks at Polar about this not long ago. They may be biased because their products use chest straps, but here is what one of their staff physiologists told me:

Taking your pulse right from your heart is the most accurate method, since every beat is more likely to register and some time lapse can occur between the heart's beat and its registering on your wrist.

Of the two, only the first reason should give you pause about buying a strapless monitor. Some strapless models essentially require you to hold the watch down on your wrist to get a reading. Not a very useful feature, in my book.

I used to think a strap would feel funny or uncomfortable. Not for me. Don't worry that one. And if you are of the female persuasion, it's no more uncomfortable than a bra (though I'm just assuming that. Really. I have no personal experience wearing women's undergarments.)

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Washington, D.C.: If you wake up sore from the previous day's workout, is it better to take a day off and allow your muscles to heal, or stay in the habit of working out every day (albeit maybe less strenuously?)?

Matthew Davis: Hi DC, great question! If you are sore from the previous day's workout, DO NOT LIFT! The best thing you can do is either take a day off, or stretch. You may even be more sore the next day from delayed onset soreness.

Soreness comes from trauma to your muscle fibers. Using your muscles, naturally creates this. It's like shedding layers of your skin; your body's ability to protect itself. Training a sore muscle is like tearing the stitches from a wound. That will only cause more damage. Let your muscles heal... They will grow bigger and stronger if you do!

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NJ to G'Burg: This is Bar Mitzvah year. I have 10 months to shape up for those family pictures and videos. I joined WW and was doing very well until the holidays. Now I am mentally back and in the lose weight mode. I joined a gym in August but the only thing I really enjoyed was yoga. Is this exercise "slenderizing"?

Susan Morse: Hi NJ,

Mazel tov! And good for you getting back in the fitness game. Lots of good things to say about yoga. Unfortunately, weight loss probably isn't one of them. Yes, a study a year or so ago linked yoga with weight control--but it was based on self-reporting--a not very reliable indicator & had other problems. A more reliable & more recent study commissioned by the American Council on Exercise presents a truer picture: Yoga is good at toning muscles, building strength, flexibility and balance, relieving stress--all great things. But weight loss: You'll need something more aerobic.

Don't give up the yoga. But think about adding some vigorous walking or jogging and maybe even doing a few weight resistance exercises. Good luck.

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Rochester, N.Y.: I swore I was going to take it easy getting back into exercising. I did a relatively short video (although it had a lot of squats, lunges, and dips) and used little or no weight for the weight work and felt great during the workout, but I still had trouble walking down the stairs this morning.

I have heard some sources say it is because of lactic acid and other that it is tears in the muscle. What causes this soreness and what is the best thing to do for sore muscles?

Craig Stoltz: Good morning, Rochester, and thanks for the good question.

Lactic acid buildup is the source of the pain in your muscles while you're working out. The better trained your muscles, the more your body is capable of handling lactic acid, and the more you can delay the pain that eventually makes you quit working so hard.

But the pain you feel the next day is from the microtears in your muscles that you get any time you tax your muscles beyond their current capability. But this is not bad; in fact, it's good. This is how muscles grow and get stronger. Your body senses the microtears and sends stuff to build up the muscle, so it comes back stronger.

Wait for that slight muscle pain to go away (or nearly go away) before you work out the same muscles again.

If the pain is severe, or it hurts in a joint, that is not good. Time to consult a physical therapist or sports doc.

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Gainesville, Va.: Hello - I am trying to find a self-defense class that all the women in my office can take. Would I be able to get someone to come to the office? Or can you tell me of anyone that teaches it in Prince William County? Thanks!

Susan Morse: Hi Gainesville,

What a great idea. Any chatters out there have suggestions?

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60 mins a day: 2005 was my year to lose that last little bit of weight and I

did it by exercising 60-90 about 6 days a week. I ran,

started to lift weights and practiced fast paced yoga.

Now I want to stay where I am, but because of added

responsibilities have less time to workout. So my question

is this- if you had 60 mins about 5 to 6 days a week what

would you do?

Matthew Davis: Hello 60 minutes... That is plenty of time to get a great workout! If you can do 2 days of resistance training, and 3 days of cardiovascular training each week, you're golden.

Do between 30-45 min of cardio. No need to do more than that on a tight schedule.

Your resistance training days should consist of a proper warm-up, flexibility, core work, a strength component, and a cool-down. This can all be done in 60 minutes.

If you would like to do 30 min of cardio, followed by 30 min of core work on your cardio days, this would also suffice. Enjoy your 2006!

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Alexandria, Va.: Submitting early because of a meeting. I need to increase my exercise. I have a large amount of weight to lose. I have been walking from a farther metro station to and from work most days for quite awhile. It is enough to maintain my weight and make me feel better, but it is not enough take any weight off. I would like to increase the distance I walk but I need to improve my quality of shoes so I don't strain my knees or back. Here is my problem: I want a shoe to walk in but I'm a difficult fit and I want a semi attractive looking shoe. I do not want to look like I have to wear corrective shoes and most walking shoes are very ugly. Most sports shoes have either been too tight in the middle or too loose in the ankle. I am lucky enough to have thin ankles and I want to look like I am walking for exercise, not wearing a shoe out of necessity. I find it easier to walk when I think I look decent.

Craig Stoltz: Hi Alexandria,

A good question indeed. I patronize a place called The Walking Store (in Montgomery Mall) which specializes in comfortable walking shoes. I'd say about half of their product stock falls into the stealth-comfort or doesn't-look-bad categories. I'm betting there are Walking Stores on your side of the Great Potomac Divide.

I know there is a competing chain with a similar name, but have never patronized it.

I've had good luck with Rockport casual shoes; Eccos are not as well engineered, in my book. I once bought a pair of Mephistos -- hand-made French shoes that cost (I'm embarrassed to say) over $200. Best shoes I ever wore, but I'll never buy them again. What was I thinking, spending that much for shoes?

As for your program: Consider adding intensity, not distance. If your knees can handle it, (1) walk up hills; (2) pick up your pace, for at least part of your walk; or (3) add intervals of jogging or fast-walking of 30-seconds (to start). All of these will increase your heart rate, improve your cardiovascular fitness and (more to the point) burn more calories. It will also wake up your body and increase the burn: after a few weeks your body learns how to deal with a certain kind and level of exercise while conserving calories. You gotta startle it back into action every now and then.

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Washington, D.C.: I want a midsection that you can't damage with a cannon!

Anyway, I'll settle for some thoughts on this pain I have. I know you are not doctors, but I'm interested in your thoughts. I'm recovering from an upper tibial (right below the knee) stress fracture. The soft pit of the back of my knee also hurts, esp. when I bend or straighten it. My podiatrist at first thought that the knee pain was related to the stress fracture, but as the fracture healed, and the pain did not, he sent me to an orthopedist. The MRI came back showing nothing, except some fluid accumulating. I start physical therapy soon, and hopefully will be able to beat this knee pain.

I do the stationary bike, and would like to get back into running (I've been off 13 of 16 weeks out). Any ideas on what this could be, and suggestions for cardio?

Matthew Davis: Hello DC. Not being a true MD (only my initials), this is difficult to answer. When your physical therapist looks at your knee, that person may know the exact cause of your discomfort.

My experience tells me that whenever someone has an injury to an area, that injury always affects something else. Fox's Law for example states that an injury to any joint will normally create a compensation that will affect the upper opposite joint. Your injured tibia has probably created something else in the healing process. Be sure to see a doctor! Good luck!

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Perham, Minn.: How can I firm my butt and flaten my stomach?

Craig Stoltz: Hello, Minnesota, thanks for joining the fun.

(1) if you have a slathering of fat covering your butt and stomach (which is to say, "if you are like 90 percent of humans"), you'll need to lose weight generally to get the weight off your hind quarters and belly. There is no such thing as "spot reduction."

(2) you can indeed tighten and strengthen the architecture of your butt and abs.

* Crunches: Use good form (hands crossed over chest, head looking toward the ceiling, going very slowly and not "bouncing" up), and try several varieties: Reverse crunch, reach-through crunch, crunch on stability ball, v-crunches (for details, see menshealth.com)

* Plank: Assume push-up position, but you're on your elbows rather than your hands. Keep your back flat (no butt-in-air, no old-nag-horse dip in back) and hold it for 10, 15, 30 seconds. Repeat several times. Work your way up to 2 minutes, and you'll be able to challenge your friends by saying "go ahead, punch me in the gut" (do not try that with teenage boys; I've learned that from experience).

* For your butt: Look up exercises called Donkey Kickbacks (on all fours, kicking leg back so thigh is parallel to floor and lower leg is vertical) and fire hydrants (also on all fours, but lift leg like a dog peeing on a fire hydrant).

* Also for your butt: Lunges (don't let your knee slide out beyond your toes!) and squats (stick your butt back like you're reaching for a chair that you think is back there but aren't sure; lower yourself at least to where your thighs are parallel to the ground.)

There you go: Gut of steel, buns of aluminum. Let us know how it goes.

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Arlington, Va.: I hope this isn't too late for the chatter looking for a gym in NoVA: Arlington County has three gyms and a full membership to all three for unlimited use is only $100/yr for county residents, and $300/yr for non-residents. Either way, it's much cheaper than most other options. The county gym closest to my house is the Thomas Jefferson Community Center at Rt 50 and Glebe. It's a really laid back gym that's never busy or intimidating.

Craig Stoltz: Excellent, Arlington, thanks for helping. Moving Crew chatters frequently recommend Arlington's public recreation facilities. I've been to Jefferson: It's huge and has more variety of stuff to do than you can imagine.

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Fairfax Station, Va.: To the person in Alexandria looking for walking shoes -- try the Comfort Shoe Zone on King Street in Old Town. I swear by them!

Craig Stoltz: Thanks, Fairfax!

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Rockville, Md.: Hi! I have taken up spinning as a way to train over the winter and get ready for a new bike in the spring, which I am loving. However, I got a heart rate monitor and I can't seem to keep my heart rate down!

The specifics: I'm a 26 year old girl (in reasonably good shape) whose been spinning for 5 months now. I tend to stay in the 170's to 190's bmp, but I don't feel like I'm pushing myself unless I'm in the 180's. Even at 195, I never feel light-headed or nauseated. Help! I want to get fitter and stronger!

Matthew Davis: Hi Rockville, that's an interesting problem to have! Most have a hard time elevating their HR. Ask yourself these questions...

#1, are you on any meds? Some meds can speed up your HR. Combine that with cardio, and it can become a problem.

#2, do you drink coffee or any other caffeinated beverage within an hour or two of exercise? Obviously, this will attribute to an elevated HR.

#3, are you using your HR monitor properly? Is it set-up correctly for your body?

Also remember, the 220-age formula is only an "age estimated" calculation. You can use the Karvonen Formula, which will give you a more accurate target heart rate for exercise. You may even need a anaerobic threshold test to determine when an activity becomes cardiovascular for you. True heart rate numbers differ for every human being. Good luck!

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Alexandria, Va.: How often should you change a weight lifting routine when lifting to just stay in shape and provide a little tone to the body?

Craig Stoltz: Every four to six weeks. If you're looking for tone and general fitness, you should *not* stay with your routine long enough to keep adding weight. After you've mastered the move and increased weight once or twice, it's time to move on. If you keep increasing weight, you run the risk of overtrainer or making yourself asymmetrical. Better to do variety than go deep with a limited number of moves.

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Womens' Self Defense Training: The University of Maryland offers something called RAD (Rape Aggression Defense) Training. The person looking for an instructor may be able to find information through UM's Health Center or their local college.

Craig Stoltz: Thanks much, Terp. . .

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Potomac, Md.: I am training for a 10-miler in the spring. I run 4-5 times a week for at least half an hour on my home treadmill. Question is, what kind of weight and/or other type of exercise should I add to this regimen? Preferably w/o joining a gym?

Susan Morse: Go Potomac,

You're off to a great start. Training for an event like that is a terrific motivator. Pounding away on the home treadmill is good for cold dark blustery mornings ...but (you probably knew this was coming) you should start mixing it up now with some real trail work--or road running--depending on the surface you'll be running in the race. Running on pavement or trails feels altogether different than running on a treadmill, especially if there are uphills and downhills involved, and your body will thank you for training for those ahead of time.

Danny Dreyer, the author of "Chi Running"--a book that's gotten raves from lots of runners--recommends building up to the point where you can do at least one 10K a week in training.

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Washington, D.C.: Happy new year's! Okay, I have a dilemma! I have what most people characterize as "power legs" which I hate, but most everyone else envies (I've been told). I am extremely fit and very athletic. I practically live at the gym and I crosstrain. My activities include but not limited to running (outdoor/indoor), cycling/spinning, step aerobics, regular aerobics, weight-lifting class, power yoga, etc. What can I do to reduce/slenderize/sculpt my legs so they're not so "powerful"?

Matthew Davis: DC, Good morning! I've worked with sooo many clients who have wanted to slim their legs! It's not an easy task...

Genetics plays such a large role in the shape of your body. Sometimes it's hard to overcome. If your legs are more muscular than you'd like, decrease the amount of lower body work you do. Begin "upper only" days. It seems like you do a large amount of lower body classes. Cut down on those if possible, and you will see your legs get smaller. Don't use it, you'll lose it! If that doesn't work, you are destined to have that muscle. Enjoy!

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Downtown Washington, D.C.: Hi, I run about 2-3 miles 3-5 times a week on the treadmill, and I'd like to start increasing my distance. My problem is that my first mile is always really tough, so I have to warm up for at least 15-20 minutes before I even start running. It takes me a half an hour to run 3 miles, so by this time, I'm really running out of steam. I want to be able to run 6 miles by April. Any advice on the best way to increase distance without totally burning out by the end of my workout? Thanks.

Craig Stoltz: Hi, DWDC:

I'm 48, and need to give myself at least 10 minutes to warm up, so I know where you're coming from. I'd recommend the following:

Once your hit your jogging stride, jog for one minute, then run harder for 15 seconds. Catch your breath, jog for another minute, and then do 15 harder seconds.

This has two benefits: (1) It will build your strength and cardiovascular capacity faster and better than steady-state (i.e., running at the same pace) training; and (2) it gets you through that first "mile" fast and helps you clear the psychological barrier.

After a few intervals, revert to your usual pace, or even power walk if you need to rest.

As you continue, increase the number, intensity or length of intervals. Do this work out once or twice a week.

This will improve your steady-state runs and get you closer to 6 miles faster.

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Follow up to knee pain question: Thanks for answering my question. I have a follow up question- you said that an injury to one part of the body can also cause issues elsewhere, which is what my podiatrist had suggested. When I first stopped running, the knee pain went away, but even as I've remained sidelined, the pain has flared up repeatedly. Is this a sign the fracture isn't really healing?

Matthew Davis: This is something only your doctor can answer. If you are still experiencing pain, consult with your doc ASAP. Thanks!

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Washington, D.C.: I tend to gain and loose weight quickly if I make aerobic exercise a part of my life. Usually, I could eat whatever I wanted and still loose weight fast (30+ lbs in three and a half to four months). I gained about 30 lbs back and haven't exercised. I tried to loose weight but found it exercise wasn't enough. I also turned 30. What is it about age that makes loosing weight so hard after your early 20s?

Craig Stoltz: Hi Washington, welcome to the world of the aging. (Oh, wait, we're all doing that.) Well, welcome to the world of the aging people who think about it.

Two things make weight gain easier, and loss harder, as you accumulate birthdays:

1. Unless you're working hard to build muscle mass, you lose about a pound of muscle per year just existing as a human on the planet. Muscle consumes more calories than fat, so as you lose muscle your body burns fewer calories.

2. Most of us, as we age, tend to get more sedentary--jobs, kids, family obligations, plasma TVs, etc. You have to work harder than when you were young to program activity into your lifestyle.

To cut the weight, you should do some strength training (to regain some muscle), do some aerobic exercise (to burn calories) and run a calorie deficit of, say, 250 calories per day. This means you'll need to calculate your calories in/calories out for a few weeks--a pain in the butt, but worth doing.

To be satiated with fewer calories, you may need to focus on lean protein, whole-wheat carbs, beans and healthy fats. White carbs just make you hungrier and don't satisfy.

For more, check in with Sally Squires Lean Plate Club (column and chat, today at 1 p.m.). It's a master class in smart, healthy eating that will lead to weight loss (if you want).

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Alexandria, Va.: For that woman seeking a self-defense class for her and her co-workers, may I suggest tae kwon do. I started taking it this past summer and love it. Women have much stronger legs compared to upper body strength. My instructor also teaches us other self-defense moves.

Craig Stoltz: Thanks, Alex.

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W Falls Church, Va.: I read the article in the Health section today about waist to hip ratios with interest. I despair of ever getting below 0.80 sometimes. I keep seeing articles about this ratio saying it's the most important measure (much more so than BMI), but it continues to elude me. I'm wondering how much I should really worry about it.

I have gotten all of my other indicators, which used to be awful, back into line, except for this one. I lost 105 pounds, taking my BMI from 37 to below 21. My measurements have gone from 48-42-48 to 35.5-28.5-35.5. All of my bloodwork numbers (glucose, cholesterol, triglycerides, etc.) are back into good or excellent ranges.

But this one number, waist-to-hip, won't cooperate. I don't want to make feeble excuses, but could it just be my genetics and the way I'm built? As you can see, my bust and hip measurements have always been the same, no matter what weight I've been (maybe my hips are too small). I am very short-waisted; most of my height is in my legs. (I'm 5'7") This means I have a thick waist, because it seems to all get "scrunched up" there. So between the thicker waist and smaller hips, the best I've ever been able to get my ratio to is 0.80 and it's usually around 0.81 or 0.82. Am I stressing about this too much?

Thanks to all of you for your great chats. I really appreciate them.

washingtonpost.com: Hipper Than BMI (Post, Jan. 3)

Susan Morse: Yo, Falls Church,

You're an inspiration to us all! You don't say how you accomplished your makeover--and how you avoided discouragement and stayed with the program--but judging by the numbers you offer, you've succeeded remarkably in boosting your health. And I'll bet you feel and look lots better for it. Good for you!

As far as the waist-to-hip ratio thing.... Yeah, it's good to be aware of this measure and keep it as a goal. But genetics may indeed play a part here, and there may be limits to what healthy habits and good intentions can do. Continuing to exercise daily and eat a healthy diet low in saturated fats and high in fruits and vegetables is the best way to go, in any case.

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NOVA: What are the best ways to burn 500 calories on a daily basis. I am a 36 year old female, need to lose 60 pounds and am otherwise in good health. I like to walk, lift weights, but am open to anything, except swimming. I am trying to create a 1,000 calorie deficit weekly so I can lose 2 pounds per week.

Matthew Davis: NOVA, great question! You have obviously done your homework regarding the 3,500 calories = 1 pound of fat! Very nice!

Just starting out, it's not easy to burn 500 calories in a day through physical activity. That would be one vigorous exercise regimen. I would recommend you begin with 300 calories per day to start, until you can work your way up to 500. 300 kcal per day for most people is 45 minutes of moderate weight training, or 30 minutes of cardio at 60-75% of their max HR.

I train a woman who started at 270 lbs. After one month, she weighed 253 lbs. After 2 months, she weighed 240. These are great results, but it's not all fat loss through exercise. Diet is the ultimate key to losing weight. Unfortunately, it's the hardest part. It's my goal help this person to 170 lbs in 12 months time. Good luck with your 60 lbs!

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Washington, D.C.: Hello! 32-year-old female here. Is running 20 or so miles plus 2 yoga classes sufficient for general fitness, or do I really need to do resistance training? It's so hard to fit all my workouts into my schedule as it is.

Craig Stoltz: Hi, 32.

If you're doing yoga, you don't need strength training if your goal is general fitness, functional strength and lean muscle.

If you're having a hard time fitting your running in, make your runs shorter but either at a faster pace or work in some intervals. You can get in fantastic shape, burn calories like an iron smelter and enjoy some athletic challenge in 20-minute running workouts. There's simply no need (unless you train for running, join races, etc.) to add miles or time. With cardiovascular and calorie-burning exercise, you can do a lot more with less time.

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Washington, D.C.: I typically use the elliptical and can go at it pretty fast without being winded for a long time. I tried running on a treadmill and got winded enough to have to slow down to a walk after every 2 minutes. I travel a lot and some places only have a treadmill available so I'd like to learn to run. Why can I do the elliptical but not run?

Craig Stoltz: This is referred to as "specificity of training." Training your body for one task does not necessarily make it better at another task. People find this with swimming: triathletes who are in great shape to run in bike suck wind in the water.

Cross training is good--reduces injuries, provides variety, works different body parts. Just don't expect yourself to be as good in one as in the other. Spend enough time running and you'll catch up.

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Re: Running Further: While adding intervals will make you faster and increase endurance, you also need to slow down to run longer distances. If you are so tired at the end of 3 miles that you can't go any further then you are probably pushing yourself too hard during your run. You should have hard running days and easy running days as well as short and long runs. I use to think I could never run more than 3 miles, but once I slowed down I found that adding more distance was easy. now I have run numerous 10 milers and a marathon. I have also found that longer distances are easier to do outside than on a treadmill because your body tells you when to slow down instead of just setting the treadmill at one pace and sticking with it.

Craig Stoltz: Great, thanks much for the amplification.

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Pressed for Time: I'm just starting using a treadmill, but have limited time in the morning and evenings. Can I get a workout just doing 2 miles (at 4 mph) in the a.m. and then again after work? Bad knees won't let me run, but the treadmill has an incline feature. What about adding hand weights?

Matthew Davis: Pressed, glad to hear you're doing something to get you moving!

Begin with 20-25 minutes in the morning. No incline, no hand weights. Do this 3-5 days per week. Try to exercise in the morning, rather than the evening. It will give you more effective results.

After 2 weeks, progress to 30 minutes.

After 4 weeks, add 3% grade to the incline.

After 6 weeks, hold your weights and use your arms...

Challenge yourself every 2 weeks by making a change. This will keep your workouts more fun, and you WILL continue to exercise.

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Washington, D.C.: I would like to get my VO2 Max tested. I would really appreciate any references you may have (MD/VA/DC).

Susan Morse: Hi Washington,

VO2 max is a test of cardiac fitness. It measures the maximum amount of oxygen you can take in per minute per kilogram of body weight. The higher the number, the more efficiently you use oxygen -- which is to say, the fitter you are.

In May, when last we looked, Life Time Fitness in Fairfax charged nonmembers $149 for the test. They argued it should be repeated every six months or so.

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washingtonpost.com: VO2 Testing? First, Take a Deep Breath (Post, May 31, 2005)

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Washington, D.C.: Hi, I enjoy your chat. I'm 24, male, never played sports and feeling a bit out of shape. I could probably lose 20 pounds but want to bulk up and "look good" overall. What's the best way to tackle this in 2006? Thanks.

Craig Stoltz: Yo, young dude:

You may be working at cross-purposes here, by trying to slim down and bulk up. Those who really want to bulk up will often reduce cardio work while they build bulk, then try to cut the fat later. I have no experience with this, but have read this.

To bulk up, you want to lift higher weights with fewer reps and *use perfect form.* No leaning back on curls, no bouncing up the military presses, no bouncing the weights off your chest on a bench press (duh). Lift slowly, and focus on your lowering the weight slowly too.

We're almost out of time, but look up "supersets" on the Web; it's a great way to make sure you are working opposite muscles (essential--i.e., work biceps and triceps equally so you don't get misshapen) and to be time-efficient.

And don't wear one of those weight belts, no matter what the other guys in the gym do.

If you'd like some new muscle and to whip off some of that fat, add reps, use a lower weight and add two or three interval-based cardio workouts a week.

Godspeed, young man! Let us know how it goes.

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I confess: I spent the New Year watching the Biggest Loser marathon. What a strange, strangely addictive show.

Craig Stoltz: I share your addiction. There, I admitted it.

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Protein bloat: Upon the advice of numerous trainers and fitness magazines, I (a woman in her early 30s) have been drinking protein shakes right after weight workouts. The problem is, afterward, the shakes make me bloated, even if I'm drinking as little as 3/4 cup. I get my weight and body fat taken every six weeks, and in the periods in which I consume the shakes, the body fat percentage is generally lower than when I don't (with no other changes in diet or activity). So, therefore I don't want to stop drinking them. But what can be done about the bloating?

Matthew Davis: Protein,

Check the protein you are using... The highest grade protein available is "IsoPure" by Nature's Best. It is pure ion-exchange whey protein. I use no other.

If you have been mixing it with milk, use water. Milk will bloat you.

If this doesn't help you, drink your protein shake before your workout. Most registered dietitians will tell you this. They even believe it is a more efficient way to get the amino acids to your muscles for repair. Hope this helps you...

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Germantown, Md.: I have an average body structure, however, my belly is impossible to loose. Based on my family history, everyone have a belly sticking out. My belly is now getting to the point where it's making me look really bad and I can't control it. I'm 29 years old. What can I do to take control of it.

Craig Stoltz: Some have a genetic proclivity to belly fat. The bad news is you can't reduce it without losing weight everywhere. Check out Sally Squires Lean Plate Club chat, starting at 1 p.m. on this very station, on how to balance calories to lose weight.

You can tighten up your gut, but you can't make it smaller without losing weight everywhere. Don't try to lose more than a pound a week. Use a tape measure, not a scale, to watch your progress.

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Washington, D.C.: Which provides the better workout: running or stationary bike? Or is there much of a difference?

Craig Stoltz: Running burns more calories for the same time and intensity--you engage more muscles.

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Balance D.C.: Quick question for the trainer. I lift weights, walk on the treadmill (with heart monitor -- the treadmill adjusts to maintain a certain heart rate), do yoga and swim. My question is - I know that I can only do weights every other day so the muscles get a chance to heal, but where do swimming and yoga fit in? Can I swim in the evening after lifting in the morning? or am I setting myself up for injury? Thanks

Matthew Davis: Balance,

You can most certainly swim on the same day you lift. Swimming for a minimum 20 minutes will make it an aerobic activity. Most resistance training routines are anaerobic in nature, and focus on specific isolated movements designed to work a specific muscle. Very different type of exercise.

Yoga is outstanding as well, because it provides an effective way to improve flexibility after a day of shortening and tightening your muscles. Very good question!

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Ashburn, Va.: Do you have any suggestions for those needing low-impact exercises? I injured my knee 2 years (fell directly on it). Now, any prolonged standing (especially in heels) aggravates my knee. I know losing weight would help tremendously but the exercises I want to do put a great pressure on the joints (squats, jump rope, running). Any suggestions?

Ready to Lose in Ashburn!

Craig Stoltz: Hi Ashburn,

If you can join a health club, you can try an exercise bike (recumbent, where you legs are out in front) or the elliptical machine.

If you can get at a pool, swimming is non-impact and a decent cardio workout.

A good yoga teacher will help modify the exercises to accommodate your needs.

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Arlington, Va.: Rear view question:

Happy New Year! I have been working out at the gym for about 8 months now, doing two days of strength training and two to three days of cardio, depending on the week. I have seen results and am pretty happy overall, but there is one problem I have been noticing....I swear my butt is bigger! Not wider - it just sticks out more! I do lots of lunges and squats and step-ups and leg press, etc. I am wondering if you have any advice to make this area more lean instead of so big and bulky! Maybe less weights on my lunges and squats? I use anywhere from 20 to 50 pounds, depending on how many reps I am doing. Thanks.

Susan Morse: Hi Arlington,

I don't have an answer to your dilemma, but I do have a consolation--a pretty good one at that. If you read today's story in Health about how waist-to-hip ratio is increasingly being regarded as a good health indicator, you'll note that the most recent study on WHR's predictive ability, that appeared in The Lancet, found an interesting phenomenon. One way to reduce disease risk, it found, was to reduce waist circumference. The other: increase hip measurement. Researchers don't know why this is, and, reading between the lines, it appears they're bothered about it. But this protective effect has turned up in other studies as well. Could be, some think, a reflection of bigger, stronger thigh muscles. Enjoy them. They're doing you good.

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Washington, D.C.: How beneficial are weight training classes such as "body pump" at golds gym? This class uses all body parts and involves using a weight bar. Am I better off doing a weight workout on my own? I like that this class forces me to do lots of leg work but not sure if the upperbody portion is sufficient.

Matthew Davis: DC,

I love the body pump class! Gold's found a winner... My suggestion would be to add some additional upper body exercises after the class if you feel like you haven't worked it hard enough.

Just remember, the class is designed to increase your HR first and foremost! It is not designed to be an efficient "weight training" class. Body Pump is quite aerobic in nature.

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stationary bike basics: I'm about to start on a stationary bike routine, which I will later supplement/alternate with dvd workouts (pilates, etc.) when I build up some energy after riding the bike a couple weeks. How often/how long should I be riding, and then what should I incorporate (weights, etc.)--any other schedule or stretching recommendations?

I'm only 115 lbs but terribly out of shape--looking to build stamina and muscle during the winter doldrums.

Craig Stoltz: On the bike, after you have a baseline of fitness -- let's say, 20 minutes of steady pedalling -- use the "hill climb" or "interval" settings to get your heart pumping more. Don't do more than 30-40 minutes at a time, and make sure you warm up very easily (a "walk" pace on the bike) for five or ten minutes before you start working harder.

Do it at least twice a week, four times if you can bear it. (Stick it in front of a TV.)

I am a big believer in simple dumbbell exercises to begin a strength program: light weights for curls, presses, bench presses (if you have a bench), tricep curls, one-arm rows, simple squats.

Those two should give you a solid fitness level. If you want progress beyond that, fine, but if not you'll have gained nearly all the health benefits fitness can provide.

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Arlington, Va.: Good Morning! I have a ganglion cyst on my right wrist...until recently, it never hurt. Now, it's sore even from the simplest things like typing, not to mentioned push-ups, bench presses, etc. Until I can see my orthopedic surgeon (wait list is a month!) to decide the best treatment (draining or surgical), what are some good weight exercises to keep my arms in good shape without putting too much pressure on my wrist?

Craig Stoltz: Medicine balls don't require the strong grip of a bar that free weights do. You can do a lot with them (if you get one heavy enough. Coerce a partner to join you, and you can do fun stuff.

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Attractive walking shoes: Also think about adding insoles. Cross-trainers -- I'm drawing a blank on the brand, but they are available at Foot Locker stores -- can really add support and help avoid knee pain. (Although, you still want to get a foot-friendly shoe.)

Craig Stoltz: Thanks. So many shoe-shoppers out there!

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Palo Alto, Calif.: Hi,

I have exercise induced asthma. Is there some warm-up exercise I can do that will ease my problem with nausea and dizziness when I work out?

Thanks

Craig Stoltz: Sorry, Palo A: That's beyond our pay grade. You'll need to ask your doctor--and him or her for a referral to a sports specialist.

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Washington, D.C.: Hi! You told a poster to "try to exercise in the morning, rather than the evening. It will give you more effective results." Why is this? Signed, Not a Morning Person but will do what I have to...!

Matthew Davis: DC,

Exercising in the morning is the way to go, if possible. It has been proven that after exercise your body's metabolic rate stays higher for a few hours. Assuming you have a day of work, etc. you will continue to be active. You will burn a lot more calories during this time than exercising at the end of your day.

When 6 p.m. comes around, your body wants to slow that metabolism down and prepare for sleep. Sleep is your most catabolic (breaking down) period. Exercising in the evening is like trying to light a log on fire that keeps getting sprayed with water. It wants to get wet, but you want to make it burn.

Exercise in the evening if it's all you can do, but know that exercising in the morning will increase those results!

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Washington, D.C.: I work hard every day to maintain clean stalls for four horses. Occasionally I get to ride them, but mostly I shovel and haul and lift. I am surprised to say that although I feel strong (and probably smell strongly too) I am about 30 lbs overweight and the bulge is not budging. Once or twice a week I can swim some laps, but even this is just keeping me from getting larger. I watch what I eat, eating a mini dinner (ie five pieces of pasta with a half of a piece of sausage, salad, small piece or no bread) and confess to an overwhelming love of good chocolate. But what is a mother to do to lose the 30 lbs? I can not stop cleaning to rest sore muscles and I don't seem to lose any poundage despite the steady and regular work. Any helpful tips>

Craig Stoltz: Only suggestion I can make (other than to say mucking is great exercise): Your body has acclimated to the exercise, and you need to freshen up. Power walking, light jogging, some strength training--they should wake your body up and get a calorie-burn going.

Look for chocolate with less milk or cream (and less saturated fat). I know the "mouth-feel" is not as good, but dark chocolate is healthier and less caloric.

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W. Falls Church, Va.: To follow up my earlier posting, you asked how I accomplished my transformation. Here's a brief synopsis of my story. I did it through better nutrition and exercising, in other words - eat less, move more - a simple concept. I started counting calories, controlling portion sizes, joined a gym, working with a personal trainer, and logging all my food and exercise . I still do all of these things. I never did any of them before. Over time, I have worked on eating more nutritiously - more fruits, vegetables, whole grains, etc. (Sally's LPC has helped with that, too.) It took me about a year and a half to go from 240 pounds to 135, losing on average of 1.5 pounds per week. I have kept it off for over 4 months now. I also forgot to say that my trainer has measured my body fat a couple of times (using calipers) at 12 to 13 percent.

As far as perseverance goes, I never lost sight of what I was trying to accomplish. If I slipped up, which I did especially during vacations, I just redoubled my efforts for a few days (more time at the gym, closer attention to my calorie counts - NOT starving myself, though), and I always got back into line. I kept setting and celebrating mini-goals along the way, such as get under 200 pounds, get out of the obese BMI range, be able to run a mile, and so on.

Craig Stoltz: Wonderful, inspiring story, WFCVa. Thanks for sharing it--esp. at a time when so many people are starting fresh and can use some real-life examples to draw on.

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Trouble jumpstarting: I really need to get in shape and lose weight. I've always belonged to a gym, and go with varying amounts of regularity, but I always go back. I'm coming from a place where I lost thirty pounds through Weight Watchers (the second time I've lost a significant amount of weight in my life), but have now gained back about twenty of them. My problem is that I seem to not be able to get my diet under control. I seem to have lost the will to journal my food, and seem to have forgotten how to eat proper portions. Additionally, I know I need to lift, but I don't like it much, so I have talk myself into doing it. Even when I do it regularly, I don't see an improvement (maybe because I'm not losing any weight). I feel very frustrated and stuck. Any suggestions for starting clean? For what it's worth, I'm a woman, 37, 5'9", about 190 lbs.

Matthew Davis: Jumpstarting,

Most people hire a personal trainer for exact situations like this. If you seek a trainer, look for one with a 4 year degree in a fitness field, NASM certification, and at least 5 years experience.

Join a local gym and consult a fitness professional. Good luck!

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Craig Stoltz: I just want to say thanks to all of you for making our debut chat of '06 so lively and fun--and inspiring. We had to leave many questions unanswered today. If we didn't get to you today, check back in two weeks, same time, same channel for more.

And, of course, thanks much to Matt for sharing his considerable professional expertise and inspiration of his own.

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Matthew Davis: I would like to thank you all for joining us today! It has been my pleasure to assist you with your fitness goals! If you would like more information, go to www.FunctionalRevolution.com and send me your questions. I look forward to hearing from you! Thanks, have a healthy day!

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