I'm scared everyone will stare at me. What should I wear?
From my experience in weight training gyms, don't worry too much about looking out of place. Most people are either too busy concentrating on their own workout or too busy staring at their hot body in the mirror. Clothing in the gym seems to vary from person to person. Wear baggy sweats, shorts, aerobic exercise wear, tank tops or anything you feel comfortable in. There are fabrics that help to wick away moisture and keep you cool. Real skimpy outfits are "out" in the gym. Don't forget to use a towel to wipe down equipment after you're finished.

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I don't have a clue where to begin. How do I get started?
Utilize the expertise of a trained personal training professional or a weight room orientator. Most weight training and fitness facilities have qualified staff to set up personal programs. Request a follow up session. Feedback and periodical adjustments in a training program can help keep you motivated.

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What are the benefits of the cardiovascular equipment?
Most weight rooms have stationery bicycles. But the more equipped facility may have stair climbers, treadmills, elliptical trainers, rowing machines, cross country ski machines and recumbent cycles. Some of the computerized models have video displays to provide continual statistical feedback. (the speed, calories burned etc.). Click here for more information.

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Does lower intensity exercise burn more fat than exercising at a higher intensity?
The answer is yes but let me explain some important considerations. During aerobic exercise, your body utilizes primarily fat and carbohydrates for energy production. Low intensity aerobic activity primarily metabolizes fat to be burned as fuel. Higher intensity cardiovascular exercise primarily utilizes stored carbohydrates to meet energy needs. An interesting study investigated the relationship between exercise intensity and weight loss. The subjects were overweight females assigned to either a high intensity exercise group or a low intensity exercise group. Three days per week for eight weeks the high intensity group cycled for 25 minutes at 80 to 90 percent of VO2 max. The low intensity group cycled for 55 minutes at 50 percent of VO2 max. After the eight weeks, both groups lost approximately 12.5 pounds and they had similar reductions in fat weight regardless of the exercise intensities.

The ultimate goal for many unfit people is to get in shape and lose some weight. With that in mind, I would never prescribe a high intensity cardiovascular workout. Even though, a study conducted at the University of Wisconsin revealed that more calories are burned during higher intensity cardiovascular activity, most people (especially the unfit) will not be able to tolerate the workload. Unfortunately, many individuals that begin an intensive aerobic program beyond their physical capacity, may become injured, feel discouraged and eventually quit exercising. So, I advocate a low to moderate intensity, long duration aerobic program for most people. Many people can tolerate lower intensity exercise and actually feel a sense of accomplishment because they can actually do it! That's why walking is such a good exercise choice. The bottom line is, you lose weight when you expend more calories than you consume not because you burn fat when you exercise. And remember, reducing body fat is just one of the many tremendous benefits associated with keeping active. Choose an activity you like and go for it!

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To emphasize fat burning should the aerobic activity be low intensity or high intensity?
To begin, the physiology behind fat metabolism and energy production is complex. Fat is the body's main fuel reserve of energy. To utilize fat as the primary fuel source during activity, you must exercise for a long duration (approximately 20-60 minutes). Remember, the intensity and duration of the aerobic session will depend on your fitness level. The average person, with a low fitness level, should attempt to keep the intensity lower and increase the duration of the activity. Ultimately, more calories are burned because the exerciser can maintain the intensity without having to quit. On the other hand, a fit individual, with a high level of fitness, will be able to exercise longer and harder. The increase in intensity and duration will burn more calories. The bottom line is to work at an intensity that feels comfortable for you and attempt to participate in some type of regular, aerobic activity for at least 30 minutes.

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Does muscle turn to fat after you stop exercising?
No way! Muscle is muscle and fat is fat. It is physiologically impossible for muscle tissue to turn to fat. Usually, after a period of inactivity the muscle will shrink and body composition will change.

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Should I bother with stretching? Is it a waste of time?
Stretching and flexibility training are super important. They are components of physical fitness which are usually the most neglected. The benefits derived from flexibility training can include an increase in physical performance, reduced muscle soreness, decreased risk of injury and improved muscular balance.

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Is it possible to reduce fat in specific regions of the body?
No. Spot reducing just does not work. Performing 5,000 leg lifts will not reduce the fat in the hip and thigh region. The underlying musculature can be developed with exercise but what's hiding all the good stuff is FAT. To burn the fat, you must incorporate some aerobic activity into your fitness schedule.

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Body type can affect your risk of high blood pressure, stroke and diabetes?
Yes. Where you carry your excess baggage may be far more important than your total weight. Are you shaped like an apple (most of your extra poundage is in the abdominal area) or a pear (more fat in the hips and thigh area)? The apple-shaped have a higher risk of high blood pressure, stroke and diabetes than the pear-shaped.

Exercise must be performed in specific amounts- say 30 minutes at a time- to be beneficial?
Nope. Experts conclude that as little as 30 minutes a day of moderate activity will give most people significant health benefits. And the activity can be spread throughout the day. If you are pressed for time and unable to exercise for a long duration, three-to-ten minute walks or some type of moderate activity will give health benefits.

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How do you work the lowest abdominal muscles. I want a six- pack but I can only seem to work the upper What exercise must I do to work the lower too.
It is difficult to train to isolate only the lower rectus abdominus. What you may want to try is more internal abdominal and core training that emphasizes the lower abdominal, hip and pelvic region. You may see some results. Sometimes genetics have a lot to do how the abdominals develop, your diet etc.

Core abdominal exercise:
There are many exercises for the abdominals that work the muscles of the back at the same time. We refer to these exercises as core exercises. I've got a great exercise that not only trains your ab muscles but works the back at the same time. It is called the plank.

Try it out:
Get on the floor, face down like you are attempting to do a push up.
Keep your body straight with toes on the ground (or knees if it's too difficult) and place your forearms on the ground. The position looks similar to a pushup but you are holding the move not going up and down.
Keep the body in a straight alignment. Squeeze your abdominal muscles and hold the position for 10 seconds. Take a break and do again. Work up until you can hold the position for 30-60 seconds. This should really help your strength and tone in the ab area

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I'm 16 and very overweight. I weigh 200 pounds and people are really concerned about my health. I'm not really sure where to begin with working out. I have asthma and have a real problem with running because of it. Will walking do me any good or should I do something else like bike?
Walking is a wonderful way to lose fat - it's not too strenuous and you can slowly progress to a longer workout time. If weather is an issue, spring would be the best time to start a walking program and you can continue all summer long and hopefully keep it going for life. In the meantime if you have access to a stationery bike, this would be a good start. Begin with 5 minutes the first time and each week try and add 3 minutes on to your time on the bike. Do this 5 times a week. This will really help get you on the right track and in 6 weeks you will feel and see some changes.

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I eat so much but I can't gain weight. They say weight training can help me gain weight but doesn't it burn the fat?
You ask an interesting question here. Increasing muscle mass on your body involves training with weights. You are on the right track here. The fuel your body utilizes for energy during resistance training is glycogen (carbohydrates). Weight training does not use your fat stores as much as aerobic training (running, walking etc.) You are probably doing the right thing by upping your strength training and keeping your aerobic activity to a more minimum duration. The food you consume will help increase your body weight.

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Hi, I am a 16 year old high school student. I have been a competitive figure skater for 12 years. I am constantly on the ice and working up a sweat. Not only that, but I attend gym class everyday. You would think I would be in great shape, which I am. Yet, I still have a huge problem with my inner thighs, hips, and butt. I am not a very large girl. My upper body is quite small, but that section of me is huge and makes me look ridiculous. I weigh approx. 135lbs, and it is mainly muscle. My weight is not what bothers me. It's just the fat on my hips, inner thighs and butt. I can't get rid of it and it is literally driving me crazy! Please help me! I am desperate!
Skating focuses primarily on the lower body even though the core and upper body is used. Your thigh muscle development is crucial for success in your sport... so firstly applaud your body for giving you such strength. Wear your thighs with pride.. they are totally hot in the gym just to let you know!!!! You may want to include some walking, elliptical training or additional long duration, moderate intensity exercise into your weekly plan. Do not restrict your caloric intake but watch your food choices. Eating several times a day may be a good idea to keep your metabolism elevated.

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Follow-up to question
Now I have 1 more follow up question to your response; I do love the muscle I have in my thigh's, it's just that there is kind of a lot of fat on my inner thighs and hips so it's hard to enjoy the other parts of my rock hard thighs. I was just wondering if there are any specific exercises you would recommend? Elliptical training … (I'm not sure what that is)? Do you have any tips that can increase my ability to "stick with it"? Sometimes it's hard, and I feel that I need something I can make myself stay with if I ever want this fat to go away. Thank you so much for your help.
For some more specifics, the elliptical trainer is a cardiovascular machine you see at most gyms. If you do not have access to a gym, try to include walking or cycling into your weekly routine. Attempt to do it 3 times per week for approximately 45-60 minutes. Go as hard as you feel comfortable. You can slowly ease yourself into this if you are not feeling up to it. Give yourself mini-goals for motivation. For example, By next month, I want to walk for a full hour. Maybe even think of running as a goal for the Spring. A great thigh conditioner!!! Pilates is another exercise form that has had some tremendous results with thigh toning with some of the exercises. Check out your local gym or community center and see if they have a pilates course available. I think the best motivator is to set goals as mentioned before. Try different classes or programs available in your community. Walk with a friend. Be kind to your self …

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I want to burn fat in the abdominal area and "love handles", yet I would like to build muscle mass in the buttocks and legs. Is this possible?
I wish I could tell you that your body would respond to developing mass in the legs and a lean torso at the same time but this is very dependent on genetics, body composition (muscle vs fat), your diet, type of training etc. Resistance training develops muscle and cardiovascular training helps reduce fat. Concentrate on doing some core exercises for your abdominals and continue to emphasize exercises for your lower body. Include cardiovascular training (many people trying to increase lower body mass skip cardovascular training). This will help lean out the abdominal area.

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What should I be doing in the weight room to improve my body specifically for hockey?
I'm a big advocate of lunges and squats especially for sports. Get a fitness professional at the gym to show you the correct technique for a lunge and once you've mastered the skill, lunge forward, back, side to side, reverse lunges, etc. Squats are excellent too. Watch form over the amount of weight used.
Best of luck with your hockey!

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Hi, can I improve my skinny physique with isometric exercises
I believe a combination of isometric , concentric and eccentric exercises using resistance such as free weights, machines, and other resistance tools will help train your body and improve your physique. Isometric exercises alone are not enough to provide physical changes. You need a thorough resistance training program that emphasizes muscular strength and endurance.

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I am 5'2" and 135 lbs (female). I have started lifting weights 2x week for 6 weeks now and play ice hockey 2x week also. But I am gaining weight! I am cutting out junk foods, do not eat 2 hours before bed and now my "fat clothes" are getting too tight! What am I doing wrong?
Congrats on your working out so hard. Sometimes the weight scale indicates that there has been no change in weight and it can be discouraging. Get off the scale! The muscle you gain is the stuff you want on your body. Muscle weighs about 18% more than fat. Start taking girth measurements with a tape measure. You'll see changes this way. Look at your body in the mirror. How do you clothes fit? These are much better indicators than weighing yourself. Keep getting stronger and your body will look better!! Happy training !

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I am the Manager of a U -14 Girls Provincial Soccer Squad and I am a nurse trying to seek the most current information and guest speakers for the girls. One area that cases me great concern is their stretches! We are all aware of the great stretching debate - we stretch warm muscles. What I am seeking is any information that you may be able to provide on specific stretches for the hamstring, quad, and Achilles. These areas bother the girls the most after they come off of the pitch, usually after a burst of running or repetitive ball kicking. Do you have any suggestions? I always check them for any S&S of injury prior to doing any stretches, and encourage a cool down jog and push water prior to any stretching. Any advice that you may have or sites that you could refer me to would be most appreciated.
You sound very up to date on your stretching knowledge. Encouraging effective stretching after the girls have warmed up and after the game is important. Human Kinetics has some great publications on various stretching techniques that you may want to look at. (Active-isolated stretching, PNF etc.) 1-800-465-7301. Have them send out their catalogue outlining the books that focus on stretching techniques. Another aspect when working with our young athletes is that they usually do not have balanced muscle development thus may be more susceptible to injuries. If you could begin some resistance training with the girls using tubing or other mobile equipment (stability balls, handheld weights etc.) this can help strengthen the weaker muscles. Hope this helps and thanks for working hard with our young girls.

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Hi, I was wondering if swimming tones your abdominal muscles, and that if it is true that sit-ups are bad for you and don't work.
Swimming is an overall excellent workout for your body but the abdominals are not worked as extensively as the lower and upper muscles required to kick and pull. It would be a good thing to include some specific exercises for your abdominal region. Sit ups are not bad for you if done properly. The idea is to go slow and try not to pull on your head with your hands. Concentrate on contracting the muscles of the abdominals and feel the work happening in your abs not your back or hip area. It's a functional movement so even more effective than a crunch. Good luck with your swimming and add some abdominal work into your summer program!

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I have been working out regularly. I am interested on strength training for weight loss. Can I have been working different parts of my body on different days completing 12 reps for each exercise. I rest all day Wednesday. Is this efficient? I am interested in weight loss as my number 1 goal. My diet is in check. Should I be resting more? I have lost 12 pounds and I am on weight watchers. I have 14 more pounds to go, What is the best routine for weight loss? I have access to a gym at work and at home.
Congratulations on the weight loss and your consistency. A couple things to think about. Are you working each exercise to fatigue? You should find it hard to lift the weight after 12 reps. Maybe aim to do a few more reps if it is not too difficult and your form is still good. Are you adding cardiovascular or aerobic training into your weekly schedule? It is so important to include some type of cycling, treadmill walking, running, whatever you enjoy to your weekly schedule at least 3 times per week on top of what you do already. Work up to 60 minutes of cardio. Take Wednesday off for your rest day. It's fine but plan your workout week to include 3-4 times strength training and 3-4 times cardio. This will really help with your weight reduction.