Here is a link to a video I did with Emily answering some exercise/nutrition questions. I will also answer the questions I did not have time for in the video below. If your question is not answered it is probably because I thought I either answered it in the video or answered it in another question. If it didn't get answered to your satisfaction feel free to ask it again in the comments or email me. I realize this is kind of long, but I wanted to answer everyone who took the time to write in a question.
Jennifer: I would like to tone up more. I'm good w/ cardio..I take aerobics classes 3 times a week. How many times a week should I do weights and/ or toning activities to see better results?
Adding weights twice a week would be great, but even once would help.
Pouneh: the best way to lose belly fat for men (that is for my husband)..and to maintaining your weight for a natural thin person :)
Men store the majority of their body fat in their belly, so if he just tries to lose fat in general, the majority of that will be from the stomach. He will most likely see the most results elsewhere first though (mainly the face) because those fat stores are smaller. As far as maintaining weight, I recommend eating three solid meals a day and making sure you get enough calories to maintain your weight. On a side note, I really wish I had that problem.
Priscilla: I am trying to lose weight, I need to lose over 100lbs. I have heard that you should weight train to lose weight and I've also heard that if you weight train while over weight you will just appear bigger. Can you please tell me which is correct?
Weight training is a definite must in my opinion. This can be a fairly confusing issue, but if you are losing weight or staying around the same weight you will look smaller even though you are adding muscle. Muscle tissue is more dense than fat so if you gain a pound of muscle and lose a pound of fat you will look smaller. If you gain a pound of muscle, but don't lose fat you would look bigger. However, I don't think that's what you will be trying to do. Weight training while losing weight is extremely important. I will probably do a future blog on why this is the case, but for now just take my word for it.
Julie: i dont eat enough calories during the day ,i have hypothyroid and i eat right and walk 2 miles a day no weight loss what do you recommend?
I don't know much about hypothyroidism, but as I understand it affects your metabolism. To increase your metabolism I recommend adding in some weight training if you can and eating healthy food every 3-4 hours.
Angelica: I just can't seem to loose it! but I also can't seem to stop loving food! and i also can't seem to be consistant with the gym! and i also hate eating only greens or healthy things. lol im helpless :p
Don't get discouraged, this stuff is hard. Personally, I know exactly what I need to do to look like I want to, but putting it in to practice is difficult. Unhealthy food is more convenient, cheaper, and tastes a lot better. Working out is time consuming and not a whole lot of fun. Just start by making small changes gradually over time. In my experience it's a lot easier to ease in to a healthy lifestyle than to just make a complete change.
Nureen: what types of food would help me lose weight?
Lean meats, vegetables, eggs, nuts, and fruits. Avoid sugary stuff and flour based products as much as possible.
Allison: I'm a college student and find it hard to get to the gym as much as I want. Do you have any suggestions on ways I can make my visits more effective (goals: weight loss and toning), or even things I can do in my dorm room (without freaking out my roommates). Are there any different machines that target more areas (I usually do elliptical) that I should try?
Thanks so much!!!
With weight training, try to go from one exercise to the next without resting in-between. You can do this with as many exercise as you want, just don't do the same muscle group back to back. If you're talking cardio, try intervals. Do whatever machine you're on at close to maximum intensity for around 30 seconds to a minute, then at a slow pace for another 1:30 -2 minutes. At home try pushups, jumping jacks, burpees or find an exercise dvd you like.
Wendy: If I work out at home on a carpeted surface, do I need to wear shoes to do jumping exercises, such as plyometrics?
Yes, doing that kind of stuff barefoot sounds like a good way to injure your feet.
Lisa: What are your personal eating habits or excercise routine? Do u have any favorites, that work well for u?
I lift weights three days a week and try to run or ride my exercise bike at least two more times each week. I may post a full blog explaining my weight workout because it would get pretty long and this blog entry is pretty darn long already. I try to eat fairly low carb on days where I don't lift, but when I do I increase my carbs a little bit.
Maria: Is it true or a myth?
**When we exercise lose weight ,tone our body then if we stop exercising our body get worse and we end up gaining more weight! ...
Also I am a border line diabetes 2 case(my doctor said I should lose 15 to 20 pounds), and I tried to find some exercises on the internet for diabetes 2 , and I read somewhere exercise will increase sugar level in body! I will appreciate if you could provide any information on that!
If you stop exercising you may gain weight, but you won't gain more because you exercised in the first place, so I'm pretty sure that is a myth. Exercise will not increase your blood sugar either. It will actually use the sugar for energy which will actually reduce your blood sugar. Also to keep your blood sugar lower you need to pay attention to the glycemic index of the foods you eat because the higher the glycemic index, the higher they will increase your blood sugar.
Abigail: What foods to eat when you are trying to gain weight and muscle as well as what kind of work outs? I ask because I'm 23 and very thin naturally.
Make sure you get plenty of protein, but aside from that you are probably one of the lucky ones that can eat whatever you want. Just make sure you get enough of it. As far as workouts I would stay away from doing much cardio and lift weights about 3 times a week. Do at least one exercise for each muscle group every workout for 3-4 sets of 10-12 reps.
Annie: What foods are good for your skin??
I don't really have much knowledge on this, but I found an article that might help out: http://www.webmd.com/skin-problems-and-treatments/features/skin-food?page=3
Adeshia: What are your top 5 fave exercises to do? and why?
Bench press, pullups, rack pulls (basically deadlift, but you start with the bar on a rack at your knees), dips, and squats (i actually hate squats, but they're a favorite because of results). I went with these as my favorites because if I could only do five exercises for the rest of my life they would probably be it. They're not really fun, but they get good results.
Alexandra: What's the best way to lose weight without much exercising? I don't have any extra time to exercise :(
Find out how many calories you need in a day and eat 500-1000 calories less than that per day. That should help you lose between 1 and 2 pounds per week.
Julienne: what is an alternative to push-ups that will not affect the wrists? i'm a court reporting student and i push-ups affects my writing on the steno machine. not good if you're trying to write more than 100 words a minute!
I'm always amazed at how you guys type on those things. My gym has push-up bars that you can set up so you're doing a more neutral grip so that might help. If not I would recommend doing some type of bench press, but also do plank exercises for your core if you eliminate push-ups completely.
Sandra: So I have 2 kids and i like my body the way it is. The only thing that bugs me is that i have a bit of love handles. How do i get rid of them or shrink them??!!
Unfortunately there is no way to selectively burn fat. If that's where the most of your body fat is stored though they should shrink faster than everything else.
Saga: I'm very lazy when it comes to exercise... Any ideas how to include fitness into my life without making it boring?
Try to find a sport you like. It can be something intense like basketball or something as easy as frisbee golf. Anything that gets you up an moving, even if it's just walking.