Frequently Asked Questions

Only your physician or licensed dietitian is qualified to determine whether a particular fitness/ nutrition approach is appropriate for you.

It is highly advised and recommended to seek approval from your physician before beginning any physical activity or exercise program!

This page is constantly under construction and updated.

Please come back often!

Table of Contents

1. How do I lose the weight (fat) from my mid-section or waist, hips, back of the arms, buttocks?
2. How do I gain lean muscle mass?
3. Why don't low calorie or "starvation" diets work?
4. What is my BMR?
5. How do I measure my progress?
6. How do I stop food cravings?
7. When is the best time of day to do cardio, and why?
8. What are some exercises I can do for my abdominal (stomach) muscles "the truth?"
9. Am I fat because I have the "fat gene?"
10. Why is a proper warm-up & stretching important?
11. Why is drinking water important?
12. How to choose a personal trainer to best meet your needs?
13. Why Running?
14. How and what do serious runners eat?
15. Should someone beginning an exercise program get medical clearance?
16. How do I stretch various body parts properly and safely?
17. Shin Splints, what are they and how to I get rid of them?
18. Why do I get 'side stitches' pain in my sides when I do cardio and what is it from?
19. What is 'Lactic Acid' and is it supposed to burn like that?
20. How do I find out what my bodyfat measurements are?
21. What is my ideal height to weight ratio?
22. How do I calculate my frame size (small, medium, large)?
23. Should I eat before I workout?
24. How do I prepare for a 5k Fun Run?
25. Cholesterol: The Good, Bad & Ugly!  What is it supposed to be?
     

1.  How do I lose the weight (fat) from my mid-section or waist, hips, back of the arms, buttocks?

Other than liposuction, there is no such thing as spot reduction!  First of all...You can NOT direct and tell your body where to lose the fat from first.  By working a specific body part such as; the stomach, by performing hundreds of abdominal crunches, works the muscle and nothing for body fat reduction.  By using this really easy formula will get you started on the road to success:  LESS calories in versus MORE calories burned = Weight Loss!  What you really should be concerned with is Body Fat reduction, not only what the scale says as weight loss. 

This is a simple process: Eating nutrient dense foods + performing vigorous cardiovascular/aerobic activities = FAT LOSS.

Resistance (Weight) Machines works and builds muscle.  Look at it this way...perform an exercise call a Bicep Curl, with a moderately heavy weight.  Over time, that muscle (bicep) will begin to grow (hypertrophy).  This is how resistance/weight training works!!!  Now take the exercise machine called the Multi-Hip, a weighted exercise machine design to build the muscles of the hips and buttocks.   By performing this "weighted" exercise, will make the hips & buttocks to GROW thicker and larger Whereby another exercise machine called the Rotary Torso, works the obliques (lateral or side) stomach muscles.  By performing this "weighted" exercise, will make the obliques GROW thicker and larger too.  Those so-called 'love handles' will become larger and larger more muscular.  Once again, eating nutrient dense foods and performing vigorous cardiovascular/aerobic activities reduces body fat and over a period of time weight loss on the scale.

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2.  How do I gain lean muscle mass?

Eat, Lift, Rest, Repeat...Any Questions?

Eat:  You need to eat Protein, good quality protein!  Along with amino acids and proteins...Lean meat, Chicken, Fish, and Whey protein will increase your muscle mass.  When you work-out, you create what is called micro-trauma to our muscle fibers, little micro tears in the muscle fibers.  When the muscles repair themselves, they need amino acids and protein to complete the process. 5-6 small meals through the day is ideal menu plan!

Example: For the average athlete:
Protein = 1.5 - 2.0 grams of protein for each pound of body weight.(200lb x 1.5 grams protein = 350 gr.) or (200lb x 2.0 grams protein = 400gr.) each day!
Carbohydrates = 1.0 grams of carbohydrates for each pound of body weight (200lb x 1.0 grams of carbohydrates = 200 gr.) each day!
Fats = For an average eating program for gaining lean body weight, normally 30-50 grams of fat each day!

Lift:  If you want to get big, you have to lift big!!!  Its not going to happen lifting the "pink" weights!!!!
Even for women, lifting heavier weights, or overloading the muscle is important.  This helps in the prevention in osteoporosis and loss of bone density. I promise you, you will not become muscle-bound or bulk like the "Hulk".  This only happens in the slim chance you have the genetics or are using muscle-enhancing drugs to make this happen.  For men, you need to overload the muscle to make it larger, lifting heavy weights and lower repetitions will help stimulate muscle growth.  Guys, you want to get big?  You can use the "PUSH" (Pray Until Something Happens) method or if you want to run with big dogs you have to get off the porch, and get into the gym!!!  Overloading the muscle promotes hypertrophy (growth), you have to lift weights to stimulate those muscles more than they're used too!  Muscle will adapt to the demands placed up it over a period of time, that is why you have to lift more to gain more.

Rest:  Recovery, Sleep...
Muscles grow and repair themselves when they are at rest, when they get a "day-off".  Not when you keep working them!  If you over-train a muscle, that muscle will never get a chance to repair and won't grow.  Over-training a muscle will also cause injury, where you'll be forced to take time off.  Depending on the extent of the injury...it may takes weeks or months to recover.

 Sleep is another factor in the muscle building process.  This is when the repair (growth) process mostly takes place, when you are sleeping.  Even a nap in mid-day  will help in the recovery process.  6-8 hours, or even 8-10 hours rest is better each night of restful sleep, is enough time for recovery from the previous days training.

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3. Why don't low calorie or "starvation" diets works?

A pound of fat is 3500 calories. The First Law of Thermodynamics - energy cannot be created nor destroyed, only converted from one form to another. What that means for you is that to burn a pound of fat, you have to metabolize as energy 3500 calories more than you take in. That difference between energy use and intake is called a "caloric deficit". Now here's where it gets tricky - severe caloric restriction triggers a fasting state that slows your metabolism down, and also causes muscle loss. Moreover, it causes your body to increase the level of "fat storing" enzymes (lipoprotein lipase) in the body. Exactly what you don't want.

Studies show that fat loss is generally smaller than would be predicted by a given increase in physical activity, because people too often counter the extra activity by increasing their food intake ("Wow! Great workout. Let's get a beer"). In short, as you lose weight, your body subtly tries to gain it back. The only way you're going to counter that is by increasing muscle mass, intentionally maintaining muscular activity (through cardio and weight training) while you lose fat, properly setting your portions, and being careful to avoid sitting around all day after your workouts. Extreme caloric restriction (e.g. less than 1000 calories a day) doesn't work because it ignores the body's tendency to "survive" by shedding muscle, increasing fat storage efficiency, and slowing metabolic activity. So you can't succeed at a fitness program while severely restricting your calories.

The way to lose fat, very simply, is to FOCUS ON THE DEFICIT. You won't lose fat by exercising more if you let your caloric intake creep higher. You won't lose fat by restricting your calories if you're skipping workouts. The goal is to create a deliberate and well-controlled caloric deficit between the energy you take in and the energy that you burn. You do that by planning carefully, keeping accurate records, and maintaining discipline. 

Your daily "caloric deficit" depends on all sorts of factors, including your height, weight, lean mass, gender, workout intensity, and portion sizes. It's unlikely for anybody to get the deficit beyond about 1500 calories a day by working out harder or eating less, because you'll either interfere with proper recovery, or throw yourself into a fasting state. If you're following effective workouts and specifically targeting fat loss and muscle tone/gain, it is not unreasonable to target fat loss of as much as 1 to 2 lbs a week for women, and as much as 2 - 3 lbs a week for men. Unless you score basketball points by throwing the ball downward, it's very difficult (and generally unadvisable) to lose more than about 3 pounds of fat per week.

When you're eating 5 or 6 times a day instead of 3, your rations had better be much smaller than they used to be. As a rule of thumb, it's generally advised to target between 8-10 calories per pound of desired weight, if you're shooting for fat loss, and up to 15 calories per pound of desired weight if you're shooting for muscle gain. The problem is that fat itself is metabolically inactive, so it's better to base your intake on lean weight rather than scale weight. If you want a quick rule of thumb, I prefer the following: shoot for 9-11 calories per pound of lean weight if your main goal is fat loss, and about 15-17 calories per pound of lean weight if your main goal is muscle gain without fat loss. Now, 9 calories per lean pound is almost certainly below your Base Metabolic Rate (see below), so you shouldn't go with much less than 9 even if you're aggressively targeting fat loss. [Example: If you weigh 180 pounds and are at 20% bodyfat, your fat weighs .20 x 180 = 36 pounds, so your lean weight is 180 - 36 = 144 pounds. So you might target 1300-1600 calories daily to achieve a fat loss goal].

Want the perfect number of calories? There is no perfect number. Your body is extremely efficient at adjusting its activity level in response to moderate changes in caloric intake, and all of that takes place unconsciously and involuntarily. That's why the portion rule is useful - it's simple, and excessively fine-tuning your calories is useless. Just keep your portions relatively small if you want to lose fat. The frequency of the rations, and the balance of high-quality protein and carbohydrate are the most essential aspects of  your nutrition plan.

Still, some people want a more scientific number. Alright, technically, your body needs a certain amount of intake to support your "Base Metabolic Rate" or BMR. Unless you're a Munchkin, your BMR is rarely less than 1100 calories a day.

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4. What is my Base Metabolic Rate "BMR"?

Base Metabolic Rate or BMR. This is the amount of energy your body would use simply by lying around in bed all day. You increase your BMR by building more muscle, which is metabolically active.  To lose 1 pound of fat a week, you have to generate a weekly caloric deficit of 3500 calories, or a deficit of 500 calories per day. On a workout day you'll burn about 1.5 times BMR. On a free day, you'll burn about 1.3 times BMR (If you've got a sedentary job or think your metabolism is slow, just use multipliers of 1.4 for workout days and 1.2 for free days). When you look over the entire week (including a free day if you take one), you should be able to say that you ate fewer calories than you burned. But don't restrict your calories dramatically below BMR. About 9 calories per lean pound of bodyweight is about as far under BMR as you should go. As long as your intake on any given day is in the ballpark, you can set your portion sizes with confidence that your goal is in reach.

As a side note, BMR is regulated by the thyroid gland. For most of you, the calculation I've just given you is accurate. But if you have an under active thyroid (hypothyroidism) and are undiagnosed and untreated, your BMR may be about 10% lower than this estimate. This is only a problem for about 5% of you, but before you yell at me about these BMR calculations, some of you may want to have your thyroid checked (simple blood test).

Look. If your thyroid is normal (true for most of you) and these calculations still seem like way too many or too few calories, you're probably lousy at counting calories.  So focus on good food choices, eat a lot of vegetables and low-fat soups, and use your common sense. Many of you who have lost weight successfully have told me things like "I tried never to be hungry and never to be full." If adjusting your calories doesn't work, keep it simple and adjust your portions.

Portion size, and the choices you make about foods (particularly lean meats and unprocessed fruits and vegetables) are far more important than rigidly counting calories. Remember this: small and frequent rations for fat loss (an apple and a chicken breast is a perfectly acceptable ration), larger and frequent meals for muscle gain.

As noted above, you can take in as much as 1.5 times your BMR if your fat loss goals are less aggressive or if you are focusing on muscle gain. Beyond about 1.8 times BMR, you'll gain fat, with little additional increase in muscle growth.

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5. How do I measure my progress?

When you start your fitness program, you should take several measurements. At minimum, these should include your weight, your bodyfat reading, and your waist circumference.

There are several ways of obtaining bodyfat readings, ranging from hand-held calipers to water submersion pods.  I prefer calipers. You can have an MFT Sports trainer do it, Used correctly, they allow you to monitor your own progress nicely. True, there are "bioelectrical impedance" devices that pass electrical currents through your hands or the bottom of your foot. But the measurements you'll get will vary wildly throughout the day. So while they're "objective" in the sense of giving you an exact number, they're not very consistent and require very specific conditions to be reliable.

You may wonder how it's possible to estimate bodyfat percentages just by measuring from one or two sites on your body. The reason is that the thickness of human bodyfat layers is relatively proportional. While the fat layer over the abdomen is generally thicker than the fat layer over the tricep, when you gain weight, the new fat distributes itself roughly proportional to how the existing fat is distributed. Similarly, when you lose fat, it comes off in sheets, like an onion. You cannot, cannot "spot reduce" the fat from a particular area of the body by working it more aggressively. You can certainly develop the muscles in that area through focused intensity, but fat comes off evenly from the body.

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6. How do I stop food cravings?

A popular question that I hear is about how to stop giving in to food cravings. How to stop eating your favorite junk food. Maybe its chocolate or ice-cream, or candy of some kind, or cookies and cake, or potato chips or fast food, or something you just love to eat, but need to stop eating because it is junk food. Whether you are trying to lose weight or gain weight, no matter what your goals are, everyone ate some kind of junk food at sometime and needs to stop eating it now, but some people just can't stop. They just can't "get rid of the cravings" for these foods and just can't stop giving in to their food cravings. Before I go any further, let me be honest. I am going to get mean in this article. I am sure I will offend a whole bunch of people. My goal is to get my point of view across, a point of view that I feel very strongly about, and I am sure a lot of people will disagree with it, but oh well. I want to get my point of view across in the exact way that I have it in my head, so I will NOT sweeten it up so that I don't hurt people's feelings or make them angry with me. I want to get my point across in such a way that it motivates everyone reading this. So, if you have a problem with that, stop reading. If you don't, then here goes....

Are you whiner? I charge $5 to listen to whining. Shut up already!! Sure, I can completely understand if your problems with getting the results you want are from the wrong information about your workout or diet. I want to save you time, money and effort by giving you free truthful information about how to get the results you want. But, this isn't about your diet or workout. This isn't about you wasting money on some useless ab workout product or stupid weight loss product or other useless supplements and products that weren't working for you. This is about food cravings. Don't whine to me. I've heard it before. "It's so hard, I'm around this type of food all the time, the cravings just won't go away, I have a sweet tooth, I just have to give in to the cravings." Stop it, you're boring me.

Don't give me your little stories. Like how you are around this type of food all the time. Do you think you are the only one? Everyone I know and am related to eats junk food. This crappy food is everywhere I look. I am no different than you, except, I don't give in. Do I have super human powers? No. Do I not give in because my arms are bigger than yours? No. Do I not give in because I can bench press more than you? No. Do I not give in because my bodyfat is lower than yours? No. Do I not give in because I am physically better or physically stronger than you? No. I don't give in because I am mentally stronger than you. That's all it is really, mental. And for you to give in and me not to give in, we can only assume that I am mentally stronger than you. How does that make you feel? Maybe I don't know a everything about you, but I know that mentally, I can do something that you cannot. It sure makes me feel good though. That fact motivates me even more! So, thanks for being so mentally weak. It will make me work that much harder during my next workout. Thanks a lot.

Sorry, did I hurt your feelings yet? I didn't mean to, I'm just stating the truth. It's not my fault if the truth hurts. So, you understand now that this is all mental, right? Do you understand that it's all a matter of mental strength and will power? Good. Here's what you do. Next time your little food cravings start coming out, think about this. Look at the food and think... "What do I want more. The 5 seconds of enjoyment that I will have while I chew this food, or, the enjoyment that 24 hours of everyday, 7 days of every week, I will have the body that I want to have." That is what it comes down to. Remember.... No food will taste as good as getting results will feel. 

Every food is ok as long as it's eaten in moderation. One candy bar won't hurt. One cookie won't hurt. One piece of junk food won't hurt. Oh, is that so? Will it help? No, it will not help. It is doing nothing good for you in any way possible. Therefore, it serves no purpose! You are giving into your cravings for 5 seconds of chewing enjoyment, and nothing more. It does more bad than good. Do you know what giving into your cravings "in moderation" does to most people. It makes them feel guilty. It makes them crave that food even more. It keeps the cravings alive and strong. Stop giving in to your cravings and the cravings will go away. Simple as that. What are you thinking now? Who am I? Like I never cheat or give into my cravings a little? NO! I don't! Not at all, not a little, not in moderation, not anything. The thought of eating some type of junk food doesn't even enter my mind anymore. I don't need those 5 seconds. I am stronger than that. Call it will power, or call it mental strength. My goal is to get results. My road to getting those results doesn't have to have 5 seconds of chewing pleasure. I eat for purpose, not pleasure. Food is not a hobby. Food is something your body needs to survive, and in the case of working out and getting results, food is something your body needs so that you can get those results. Food is nothing more than that. So, I give my body only what it needs to make these results happen. Does my body need the 5 seconds it takes for me to chew a piece of chocolate? No. Does my mind need it? NO! My mind is way too strong to need it, and I love knowing that.

Like I said, I eat for purpose, not pleasure. That statement sums up everything that I think about "cheat days" and "food cravings" and "everything is ok if it's eaten in moderation." So don't whine to me about how hard it is for you. Do you think I will feel bad for you? I won't. You are not special. It is exactly as hard for you as it is for me and EVERYONE else. What's the difference? I have what it takes mentally. Ya know what else, you have it too... you just need to learn to use it, and hopefully, this has helped bring it out.

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7.  When is the best time of day to do cardio, and why?

Well, I bet most people do cardio "whenever they get a chance." Sometimes during the middle of the day, sometimes before bed, sometimes directly after your weightlifting workout, sometimes directly before the weightlifting workout and sometimes first thing in the morning. The truth is, all of those times will get results. It doesn't matter what time of day you do your cardio workout, you will be burning calories every time. BUT, the real question is, which of those times is the most effective? And the answer is (drum roll please).... first thing in the morning!

Doing cardio first thing in the morning, on an empty stomach, before you eat anything, is by far, the most effective. Whether you run, jog, walk, swim, jump rope, take an aerobics class, ride a bike, etc., doing it first thing in the morning is the best time to do it for maximum fat loss. Why? Its simple. When you do your cardio workout, you are burning calories. Lets say you wake up, eat breakfast, eat lunch later in the day, and then a few hours after lunch, you do your cardio. All you will be doing during that cardio is burning the calories and carbs of the food you just ate. When you do cardio first thing in the morning, you haven't eaten anything for the last 8 or so hours because you were sleeping. So, when your body sees that there are no carbs to burn, it goes directly to stored bodyfat. And stored bodyfat is the fat that is on your body, which is the fat that you want to lose!

Understand how it works? When you do your cardio sometime during the day other then first thing in the morning, you spend most of that time burning off carbs that you already ate that day. When you do it first thing in the morning, there are no carbs to burn, so all your body can burn is body fat!

Now doing your cardio ANYTIME of the day, is HEALTHY for your heart.  HELLO?  Cardiovascular workout for the heart?  Are you listening? This is NOT a new concept, this is why you should do it anytime, anywhere you can.  If that heart muscle is not working, in due time you won't have to worry about anything else.

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8.  What are some exercises I can do for my abdominal (stomach) muscles "the truth"?

There are MANY abdominal exercises... crunches, leg raises, sit-ups, hip thrusts, side bends, weighted sit-ups, crunches with your legs bent, not bent, straight up in the air, 100's of different ab machines, 1000's of ab exercises and workouts on video tapes, 100's of abdominal exercises and machines shown in infomercials, etc. The list goes on and on. BUT, let me ask you a question. Why did you come here to find out information about abdominal exercises? Is it because you want to have a perfect 6 pack? Because you want to get rid of that fat that is on your stomach so you can have washboard abs? Well, are you ready for the truth? Here it is...

The truth is, every one of those abdominal exercises that I just mentioned, plus every ab exercise that I didn't mention, will NOT help you have a perfect 6 pack. EVERY one of these abdominal exercises will only help to strengthen and build your ab muscles. BUT, that won't do a damn thing for you if you have a layer of fat covering them! You see, no abdominal exercises burn fat. None of the ones you see in infomercials, none of the machines you see in your gym, no special ab workouts, and even good old crunches and sit-ups, none of these abdominal exercises will burn the fat on your stomach. All they will do is help make your ab muscles stronger, and help build them. You can make your abs as strong as you want, and build them as nice as you want for as long as you want, but as long as you still have fat, even the slightest amount of fat on your stomach, your abs will not be visible.

You see, nothing, I repeat, NOTHING will burn the fat off of your stomach to let your abs become visible except for a perfect diet and enough cardio/aerobic work. Most people (maybe even you) think that the key to getting perfect abs are abdominal exercises and ab workouts and ab machines. That is 100% b.s! The key to getting perfect abs is having a low bodyfat. That is it right there, if you have a low bodyfat, then you have visible abs. Maybe your thinking to yourself, "well, my bodyfat isn't that high and I do all types of the best abdominal exercises everyday, and I still can't see my abs." Well, all that means is your bodyfat might be low, but it is not low enough!

You see, you can do every one of the abdominal exercises ever invented, and you can do them with the best form, with the best machines, with the best routines for years and years, but if your diet and cardio/aerobic workout isn't getting rid of the fat, you will NEVER be able to see your abs! I know what your thinking right now, "I saw an infomercial or an ad with these guys and girls with perfect abs doing these ab exercises with these special machines, they all had great bodies, so their product must work right? It must be able to burn the fat on my stomach and give me perfect abs right?" WRONG! If you are thinking that, then you now know how these people make money. They don't want you to know all of the stuff that I just told you, because once you know the truth, you will never buy their useless products, and they won't make money! It took time for you to build that layer of fat around your mid-section.  It will take time for it to go away!

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9.  Am I fat because I have the "fat gene"?

Genetics, some people use them as an excuse for looking bad. "I have bad genetics, therefore I must be fat and get picked on and made fun of and be called fat" or "I have bad genetics, therefore I will always weigh 100lbs and get beat up by everyone because I'm so skinny." That is all total 100% b.s! If your fat, its not your genetics, sure they play a part in making you fat, but its your fault you stay fat! If your skinny, stop complaining that because your dads so skinny, and your mom is so skinny, that you will forever have to be a skinny little punk. Its your parents fault for giving you those skinny genes, but its your fault for staying skinny! The skinny kid can gain weight and put on muscle, and the fat kid can loss weight and put on muscle. Everyone can win, you just have to play the game and play it right!

There are 3 body types...

Ectomorph - These are the skinny people. These guys have the fastest metabolism of them all. The ones who have been skinny all there life. They are skinny for a reason. This body type makes these ectomorphs lucky and unlucky. Good news, they are lucky because they will always have a lower body fat then all the other body types. These guys will be able to loss weight and loss fat faster then everyone else. Bad news, its extremely hard for these people to gain weight and muscle mass. These people have to eat and eat and eat to put on just a little weight.

Mesomorph - These people have the best of both worlds. These are the in-between people. The ones that might be skinny, might be fat, or might be in the middle. They have a metabolism slower then the ectomorphs, but its a little harder for them to lose weight, and a little easier for them to gain weight..

Endomorph - The slowest metabolism of them all. These people have the hardest time losing weight and keeping it off. But they have it easy when it comes to gaining weight, problem is, they gain to much..

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10.  Why is a proper warm-up & stretching important?

Stretching. One of the most over looked parts of working out. You must stretch. Aside from flexibility, stretching is VERY important when it comes to injuries. Not stretching properly increases the risk of getting injured. Not only that, but stretching warms up the muscle. It gets the blood pumping. A warm muscle is a strong muscle! Remember that. So be sure to do a few minutes of stretching before every workout. And in between sets, stretch! Whatever muscle you are working out at the time, stretch it in between every set!. You'll thank me later.. Also, stretching after the workout is beneficial to help release some of the lactic acid (waste by-product) so you won't feel as sore the day or two after your workout

Injuries and proper form. You would not believe how many workout related injuries there are these days. Some people are just stupid. I read this quote once at a gym I once visited.. "When you enter this gym, leave your ego at the door." What that means, is, when you step into the gym, forget about that hot guy or chick watching you workout, forget about those big guys working out next to you, forget about seeing your friend there. DON'T TRY TO SHOW OFF TO ANYONE! I see it almost every day, people of all ages doing way too much weight then they can handle and they are doing it with terrible form because its so much weight. Did you come to the gym to get in shape, get muscular and lose fat, or did you come to lift really heavy weights? I'm not saying don't' lift heavy weights. Lift heavy always! But only lift as heavy as you can where you can still use perfect form. Going too heavy for one set and messing up form just for that one set can cause an injury. If the weight you are using is causing you to break form, lower the weight and don't think twice about it.

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11.  Why is drinking water important?

People are not aware of the need for pure clean water in their lives.  The body is made up of 70% water and after 3 days without water, you will die.  Now we wouldn't want that to happen, now would we?  Your blood, muscles, ligaments, joints and tissues are all made up of water.  Water is used as a medium to transport nutrients into the cells for processing.  Also, believe it or not...drinking water aids in the fat loss process!!!  You should drink at least 1 gallon a day, YES 1 gallon!!!  Those sodas and sport drinks and the 2 pots of coffee you drink throught the day doesn't count as pure water.   Ok, now your asking "how is it possible to drink a gallon of water, each day?"   Since you are eating 5-6 small meals through the day, think about this simple formula:

1 gallon of water = 128 ounces

To keep the math simple lets say a bottle of water is 21.333 oz.

Divide 128 oz. by 6 meals =   21.333 oz. per meal  Shouldn't be that hard to 'swallow' right?

Ok, so if you're one of those people still stuck to only 3 meals a day, "the ol' breakfast, lunch and dinner crew!"
21.333 oz. with each of the 3 meals, 63.999 oz.
42.666 oz. while your working out,
21.333 oz. while at you're work or anytime during your day!
BINGO = 1 gallon.

When you first wake up in the morning, a glass of pure clean water should start your day.  "Water is your life, the better your water, the better your life."

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12.  How to choose a personal trainer to best meet your needs?

Having your very own personal trainer has several great advantages: Trainers provide motivation, professional expertise, and personalized attention--all key components of reaching your personal health and fitness goals. However, personal trainers vary greatly, not only in educational background and costs, but also in personal philosophy, training and consulting practices.

Call or meet with the trainer and ask the following questions:

1. Why did you become a personal trainer? 
MFT Sports:  Personal trainers should not only have a passion for good health and fitness, they should also love to share their expertise and help others reach their personal goals. I was selected to attend the Master Fitness Trainer Academy in 1988,  because of my high level of physical fitness, leadership qualities and ability to motivate soldiers to qualify for the U.S. Army Ranger and Special Forces schools.   Since then, I've earned 8 additional highly accredited certifications from the: American Council on Exercise, American Aerobics Institute, American Sports Medicine Association, American Institute of Fitness Educators, National Education Trainers Association, SCW-Fitness Education and GMP Fitness.  I enjoy training a wide variety of people. I believe the combination of good nutrition and fitness is the 'fountain of youth'. The balance of aerobic conditioning, strength training, and nutrition is the key to achieving a fit body and mind.  The most enjoyable aspect of watching my clients reach and surpass their fitness goals and hearing the satisfaction and excitement they report feeling in their new lives. The determination, discipline, and balance that is put into their training, can be used to achieve any goal in life.

2. Do you keep current with research?
MFT Sports:  The answer must be yes! Personal trainers need to continually update their knowledge through seminars, workshops, books, etc., in order to provide you with safe and effective information.  Each and every year I attend seminars and conferences to keep to date on the latest and more effective methods of exercise, equipment and nutrition programs.  Some of the conferences I attend include the American Council on Exercise, SCW-EDU, and the American College of Sports Medicine.

3. Are you certified in CPR and first aid?
MFT Sports:  The trainer must know the proper procedures to follow in emergency situations.  On an annual basis, I am trained and certified by the American Heart Association and/or the American Red Cross.

4. What are your fees?
MFT Sports:  The answer to this question varies greatly. Personal training can cost as little as $30, or as much as $500 per hour. The personal trainer should not only be qualified, he/she should also fit comfortably within your budget. Be sure to ask if there are any additional fees and if the rate includes the use of a local health club.  Stop by or contact MFT Sports about our  prices for our various programs;  Introduction to Exercise, Exercise Rx, Personal Training, Weight Management and Sports Nutrition programs.

5. What are your training/business policies?
MFT Sports:  It's a good idea to find out up-front their policy on extra fees, contracts, cancellations, and billing procedures. Stop by our office or contact MFT Sports about our  training and appointment policies along with other information.

After speaking with the personal trainer, ask yourself the following questions:

1. Did the trainer ask me questions about myself and my lifestyle?

2. Does the trainer promote an integrated program that includes all five components of optimal health (strength training, weight management, cardiovascular exercise, nutrition, and flexibility training)?

3. Did the trainer have good listening skills and communicate well?

4. Can I afford a personal trainer?  You cannot afford NOT to have one!

5. Will I get along with this trainer and look forward to working with him/her?

I really hope this helps you choose the fitness professional that can best meet your needs and that you have the opportunity to enjoy all the many wonderful benefits of a healthy, active lifestyle!

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13.  Why Cardio?

14.  How and what do serious runners eat?

BASIC NUTRITION PRIMER

Nutrition in athletics is a very controversial topic. However, for an athlete to have confidence that his/her diet is beneficial he/she must understand the role each food component plays in the body's overall makeup.  Conversely, it is important to identify and understand the nutritional demands on the physiological processes of the body that occur as a result of racing and training so that these needs can be satisfied in the athlete's diet.

For the above reasons, a basic nutrition primer should help the athlete determine the right ingredients of his/her diet which fit training and racing schedules and existing eating habits. The body requires three basic components from foods: 1) water; 2) energy; and 3)nutrients.

WATER

Water is essential for life and without a doubt the most important component in our diet. Proper hydrations not only allows the body to maintain structural and biochemical integrity, but it also prevents overheating, through sensible heat loss (perspiration). Many *runners* have experienced the affects of acute fluid deficiency on a hot day, better known as heat exhaustion. Dehydration can be a long term problem, especially at altitude, but this does not seem to be a widespread problem among *runners* and is only mentioned here as a reminder (but an important one).

ENERGY

Energy is required for metabolic processes, growth and to support physical activity. The Food and Nutrition Board of the National Academy of Sciences has procrastinated in establishing a Recommended Daily Allowance (RDA) for energy the reasoning being that such a daily requirement could lead to overeating. A moderately active 70kg(155lb) man burns about 2700 kcal/day and a moderately active 58kg(128lb) woman burns about 2500 kcal/day.

In order to meet this extra demand, the *runner* must increase his/her intake of food. This may come before, during or after a *run* but most likely it will be a combination of all of the above. If for some reason extra nutrients are required because of this extra energy demand, they will most likely be replenished through the increased food intake. Carbohydrates and fats are the body's energy sources and will be discussed shortly.

NUTRIENTS

This is a broad term and refers to vitamins, minerals, proteins, carbohydrates, fats, fiber and a host of other substances. The body is a very complex product of evolution. It can manufacture many of the resources it needs to survive. However, vitamins, minerals and essential amino acids (the building blocks of proteins) and fatty acids cannot be manufactured, hence they must be supplied in our food to support proper health.

Vitamins and Minerals

No explanation needed here except that there are established RDA's for most vitamins and minerals and that a well balanced diet, especially when supplemented by a daily multivitamin and mineral tablet should meet all the requirements of the cyclist.

Proper electrolyte replacement (sodium and potassium salts) should be emphasized, especially during and after long, hot rides.

Proteins

Food proteins are necessary for the synthesis of the body's skeletal (muscle, skin, etc.) and biochemical (enzymes, hormones, etc.) proteins. Contrary to popular belief, proteins are not a good source of energy in fact they produce many toxic substances when they are converted to the simple sugars needed for the body's energy demand.

Americans traditionally eat enough proteins to satisfy their body's requirement. All indications are that increased levels of exercise do not cause a significant increase in the body's daily protein requirement which has been estimated to be 0.8gm protein/kg body weight.

Carbohydrates

Carbohydrates are divided into two groups, simple and complex, and serve as one of the body's two main sources of energy.  Simple carbohydrates are better known as sugars, examples being fructose, glucose (also called dextrose), sucrose (table sugar) and lactose (milk sugar).

The complex carbohydrates include starches and pectins which are multi-linked chains of glucose. Breads and pastas are rich sources of complex carbohydrates.

The brain requires glucose for proper functioning which necessitates a carbohydrate source. The simple sugars are quite easily broken down to help satisfy energy and brain demands and for this reason they are an ideal food during racing and training. The complex sugars require a substantially longer time for breakdown into their glucose sub units and are more suited before and after riding to help meet the body's energy requirements.

Fats

Fats represent the body's other major energy source. Fats are twice as dense in calories as carbohydrates(9 kcal/gm vs 4 kcal/gm) but they are more slowly retrieved from their storage units (triglycerides) than carbohydrates (glycogen). Recent studies indicate that caffeine may help speed up the retrieval of fats which would be of benefit on long rides.

Fats are either saturated or unsaturated and most nutritional experts agree that unsaturated, plant-based varieties are healthier. Animal fats are saturated (and may contain cholesterol), while plant based fats such as corn and soybean oils are unsaturated. Unsaturated fats are necessary to supply essential fatty acids and should be included in the diet to represent about 25% of the total caloric intake. Most of this amount we don't really realize we ingest, so it is not necessary to heap on the margarine as a balanced diet provides adequate amounts.

WHAT THE BODY NEEDS

Now that we have somewhat of an understanding of the role each food component plays in the body's processes let's relate the nutritional demands that occur during *running* in an attempt to develop an adequate diet. Basically our bodies need to function in three separate areas which require somewhat different nutritional considerations. These areas are: 1) building; 2) recovery; and 3) performance.

Building

Building refers to increasing the body's ability to perform physiological processes, one example being the gearing up of enzyme systems necessary for protein synthesis, which results in an increase in muscle mass, oxygen transport, etc. These systems require amino acids, the building blocks of proteins. Hence, it is important to eat a diet that contains quality proteins (expressed as a balance of the essential amino acid sub units present) fish, red meat, milk and eggs being excellent sources.

As always, the RDA's for vitamins and minerals must also be met but, as with the protein requirement, they are satisfied in a well balanced diet.

Recovery

This phase may overlap the building process and the nutritional requirements are complimentary. Training and racing depletes the body of its energy reserves as well as loss of electrolytes through sweat.  Replacing the energy reserves is accomplished through an increased intake of complex carbohydrates(60-70% of total calories) and to a lesser extent fat(25%). Replenishing lost electrolytes is easily accomplished through the use of the commercial preparations already mentioned.

Performance

Because the performance phase (which includes both training *runs* and racing) spans at most 5-7 hours whereas the building and recovery phases are ongoing processes, its requirements are totally different from the other two. Good nutrition is a long term proposition meaning the effects of a vitamin or mineral deficiency take weeks to manifest themselves. This is evidenced by the fact that it took many months for scurvy to show in sailors on a vitamin C deficient diet. What this means is that during the performance phase, the primary concern is energy replacement (fighting off the dreaded "bonk") while the vitamin and mineral demands can be overlooked.

Simple sugars such a sucrose, glucose and fructose are the quickest sources of energy and in moderate quantities of about 100gm/hr (too much can delay fluid absorption in the stomach) are helpful in providing fuel for the body and the brain. Proteins and fats are not recommended because of their slow and energy intensive digestion mechanism.

Short, *runs* or races of up to one hour in length usually require no special nutritional considerations provided the body's short term energy stores (glycogen) are not depleted which may be the case during *long* events.

Because psychological as well as physiological factors determine performance most *runners* tend to eat and drink whatever makes them feel "good" during a *run*. This is all right as long as energy considerations are being met and the stomach is not overloaded trying to digest any fatty or protein containing foods. If the vitamin and mineral requirements are being satisfied during the building and recovery phases no additional intake during the performance phase is necessary.

IMPLICATIONS

Basically, what all this means is that good nutrition for the *runner* is not hard to come by once we understand our body's nutrient and energy requirements. If a balanced diet meets the RDA's for protein, vitamins and minerals as well as carbohydrate and fat intake for energy then everything should be OK nutritionally. It should be remembered that the problems associated with nutrient deficiencies take a long time to occur. Because of this it is not necessary to eat "right" at every meal which explains why weekend racing junkets can be quite successful on a diet of tortilla chips and soft drinks. However, bear in mind that over time, the body's
nutritional demands must be satisfied. To play it safe many *runners* take a daily multivitamin and mineral supplement tablet which has no adverse affects and something I personally recommend. Mega vitamin doses (levels five times or more of the RDA) have not been proven to be beneficial and may cause some toxicity problems.

GREY NUTRITION

"Good" nutrition is not black and white. As we have seen, the body's requirements are different depending on the phase it is in. While the building and recovery phases occur somewhat simultaneously the performance phase stands by itself. For this reason, some foods are beneficial during one phase but not during another. A good example is the much maligned twinkie. In the performance phase it is a very quick source of energy and quite helpful. However, during the building phase it is not necessary and could be converted to unwanted fat stores. To complicate matters, the twinkie may help replenish energy stores during the recovery phase however, complex carbohydrates are probably more beneficial. So, "one man's meat may be another man's poison."

NUTRIENT DENSITY

This term refers to the quantity of nutrients in a food for its accompanying caloric (energy) value. A twinkie contains much energy but few vitamins and minerals so has a low nutrient density. Liver, on the other hand, has a moderate amount of calories but is rich in vitamins and minerals and is considered a high nutrient density food.

Basically, one must meet his/her nutrient requirements within the constraints of his/her energy demands. Persons with a low daily activity level have a low energy demand and in order to maintain their body weight must eat high nutrient density foods. As already mentioned, a *runner* has an increased energy demand but no significant increase in nutrient requirements. Because of this he/she can eat foods with a lower nutrient density than the average person. This means that a *runner* can be less choosy about the foods that are eaten provided he/she realizes his/her specific nutrient and energy requirements that must be met.

BALANCED DIET

Now, the definition of that nebulous phrase, "a balanced diet". Taking into consideration all of the above, a diet emphasizing fruits and vegetables (fresh if possible), whole grain breads, pasta, cereals, milk, eggs, fish and red meat (if so desired) will satisfy long term nutritional demands.  These foods need to be combined in such a way that during the building and recovery phase, about 60-70% of the total calories are coming from carbohydrate sources, 25% from fats and the remainder (about 15%) from proteins.

It is not necessary to get 100% of the RDA for all vitamins and minerals at every meal. It may be helpful to determine which nutritional requirements you wish to satisfy at each meal. Personally, I use breakfast to satisfy part of my energy requirement by eating toast and cereal. During lunch I meet some of the energy, protein and to a lesser extent vitamin and mineral requirements with such foods as yogurt, fruit, and peanut butter and jelly sandwiches. Dinner is a big meal satisfying energy, protein, vitamin and mineral requirements with salads, vegetables, pasta, meat and milk. Between meal snacking is useful to help meet the body's energy requirement.

CONCLUSION

All this jiberish may not seem to be telling you anything you couldn't figure out for yourself. The point is that "good" nutrition is not hard to achieve once one understands the reasons behind his/her dietary habits.  Such habits can easily be modified to accommodate the nutritional demands of *running* without placing any strict demands on one's lifestyle.

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Weight Chart for Women

Weight in pounds, based on ages 25-59 with the lowest mortality rate
(indoor clothing weighing 3 pounds and shoes with 1" heels)

Weight Chart for Men

Weight in pounds, based on ages 25-59 with the lowest mortality rate
(indoor clothing weighing 5 pounds and shoes with 1" heels)

*Ideal Weights according to the Metropolitan Life Insurance Company tables (1983)

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22. How do I calculate my frame size (small, medium, large)?

Following is the method the Metropolitan Life Insurance Company used to calculate frame size:

1. Extend your arm in front of your body bending your elbow at a ninety degree angle to your body so that your forearm is parallel to your body.
    
2. Keep your fingers straight and turn the inside of your wrist towards your body.
    
3. Place your thumb and index finger on the two prominent bones on either side of your elbow, then measure the distance between the bones with a tape measure or calipers.
4. Compare to the chart below. The chart lists elbow measurements for a medium frame - if your elbow measurement for that particular height is less than the number of inches listed, you are a small frame - if your elbow measurement for that particular height is more than the number of inches listed, your are a large frame.

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23. Should I eat before I workout?

Eating before exercise can slow you down:

When you exercise after a large meal, you can feel sluggish or have an upset stomach, cramping and diarrhea. That's because your muscles and your digestive system are competing with each other for resources.

Your body can digest food while you're active, but not as well as it can when you're not exercising. This is partly because your body is trying to do two things requiring blood supply and energy at once — digesting the food you eat and providing fuel to keep your muscles moving.

Time it right: Before, during and after your workout:

On the flip side, not eating before you exercise can be just as bad as eating too much. Low blood sugar levels that result from not eating can make you feel weak, faint or tired, and your mental abilities may be affected as well, making you slower to react. So what can you do?

To get the most from your workout, follow these guidelines:

• Eat a full breakfast. Wake up early enough to eat a full breakfast. Most of the energy you got from dinner last night is used up by morning.  Your blood sugar is low. If you don't eat, you may feel sluggish or lightheaded while exercising.  If you plan to exercise within an hour after breakfast, eat a smaller breakfast or drink something to raise your blood sugar, such as a sports drink.
   

• Time your meals. Eat large meals at least three to four hours before exercising. If you're having a small meal, eat two to three hours before exercising.
  Most people can eat snacks right before and during exercise. The key is how you feel. Some people feel lightheaded during the first 10 to 15 minutes of their workout if they eat within an hour before exercise. Do what works best for you.
   

• Don't skip meals. Skipping meals may cause low blood sugar, which can make you feel weak and lightheaded.

  If you're short on time before your workout, and your choice is candy or nothing, eat the candy because it can improve your performance, compared with eating nothing. But keep in mind, all candy is high in sugar and low on nutrients, so a snack of yogurt and a banana would be a better choice.
   

• Eat after your workout. To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible.

What to eat: Getting the right fuel for your best performance:

Food provides your body with necessary energy. To make the most of your workouts, focus on:

Carbohydrates: Your body's chief source of fuel
You'll feel better when you exercise if you eat foods high in carbohydrates and low in fat. Your body stores excess carbohydrates as glycogen — primarily in your muscles and liver. Your muscles rely on stored glycogen for energy.

Cereals, breads, vegetables, pasta, rice and fruit are good carbohydrate sources. But right before an intense workout, avoid carbohydrates high in fiber, such as beans and lentils, bran cereals and fruit. High-fiber foods may give you gas or cause cramping. Fructose, a simple sugar found in fruit, can increase the tendency for diarrhea with high-intensity exercise.

If you don't like to eat solid foods before exercising, drink your carbohydrates in sports beverages or fruit juices.  Research shows it makes no difference in performance whether you drink your carbohydrates or eat them.  Do what feels comfortable to you.

A diet containing at least 40 percent to 50 percent of calories from carbohydrates allows your body to store glycogen, but if you're a long-distance runner or you exercise for long periods of time, you might want to consume more carbohydrates regularly and consider carbohydrate loading before a big athletic event.

Protein and fats: Important, but not your body's top fuel choice
Protein isn't your body's food of choice for fueling exercise, but it does play a role in muscle repair and growth. Most people can easily get the protein they need from such foods as poultry, meat, dairy products and nuts and don't need additional protein supplements.

Fat is an important, although smaller, part of your diet. Fats, along with carbohydrates, provide fuel for your muscles during exercise. Try to get most of your fat from unsaturated sources such as nuts, fatty fish or vegetable oils. Avoid fatty foods just before exercising, though. Fats sit in your stomach longer, causing you to feel less comfortable.

Water: Drink plenty to avoid dehydration
Your body uses water to carry nutrients such as sugar (glucose) to cells and to remove waste products from the cells. The presence of water in your body ensures that you can safely sustain physical activity. As you exercise, your body produces heat. This heat leaves your body as you perspire, taking with it electrolytes — elements, such as potassium, calcium, sodium and chlorine. If you don't replace the fluid you lose during exercise, your heart rate increases and your temperature rises, putting you at risk of dehydration as well as compromising your workout.

To stay well hydrated during exercise, the American College of Sports Medicine recommends that you drink eight glasses of water every day and more on days when the temperature and humidity are high.

Drink at least one glass of water before and after your workout and every 10 to 15 minutes during your workout to replace fluid lost in perspiration. Avoid substituting water with coffee, tea or soda, because they contain caffeine, which acts as a diuretic, a substance that causes your body to lose even more water.

Water is generally the best way to replace lost fluid, unless you're exercising for more than 60 minutes. In that case, sip a sports drink to help maintain your electrolyte balance and give you a bit more energy from the carbohydrates in it. The sodium in sports drinks also helps you re-hydrate more quickly.

Signs and symptoms of inadequate hydration may include:

• Thirst

• Fatigue

• Loss of coordination

• Mental confusion

• Irritability

• Dry skin

• Elevated body temperature

• Diminished urine output
   

Let experience be your guide, when it comes to eating and exercise, everyone is different. So pay attention to how you feel during your workout and your overall performance. Let your experience guide you on which pre- and post-exercise eating habits work best for you.

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24.  How do I prepare for a 5k Fun Run?

Have you ever thought about taking part in a 5K (kilometer) fun run? If you have, good for you. Fun runs are a great way to fit exercise into your lifestyle and have some fun at the same time. Most are 5K (3.1 miles) or 10K (6.2 miles). Fun runs often take place on holidays or are held as fund-raising events.

Challenging yourself is part of the fun. But if you're out of shape, you'll reduce your risk of injury by following these guidelines.

Talk with your doctor first: 
If you're a man older than age 40 or a woman older than 50, talk with your doctor before preparing for your run. Your doctor will check to make sure you don't have an underlying heart condition or other health problem that could give you trouble.

If you have a chronic condition, such as heart disease or diabetes, or if you're obese, talk with your doctor if physical activity is new for you. It's true that exercise can often help these conditions, but you may need to tailor your program or start more slowly. Remember, though, that exercise is good for you, no matter what your situation.

Consider cross-training: 
Engaging in aerobic activities that challenge the muscles you use in running in different ways is called cross-training. Such activities include walking, cycling and swimming. By cross-training, you avoid overusing some muscles and under using others. Another benefit is that you're less likely to get bored.