In this page you are going to find answers to questions presented to Panos Prokos by the readers themselves. Browse through the subjects already brought up as there is a possibility that your question may have already been addressed. If you would rather ask the trainer a new question simply email him. Panos will do his best to answer your question in a timely manner but his very busy schedule may delay his answer for a few days. Your patience is greatly appreciated.

Question

I am a 43 year old woman and have been working with a personal trainer at my local gym for about 6 months. My goal was mostly weight reduction and also some toning up. My trainer has told me that I should include aerobic training every day for at least 60 minutes at a high intensity. I did see some results initially and lost approximately 9lbs. during the first month but then my weight loss stopped. My trainer told me that I should increase the aerobic training another 15 minutes (for 75 minutes total) and at the same time put me on a lower carb nutrition program. I lost another 4lbs. but then I reached a plateau and I am not loosing any more weight. I am getting frustrated and sometimes I feel ready to give up. Do you have any suggestions?

Answer

First of all congratulations on your persistence on your program. It can become very frustrating for someone to continue on an exercise and nutrition program especially when the results are not as fast as he or she was initially expecting.

You are mentioning that you initially lost 9 lbs. I will assume that your trainer administered a body composition test to you before and after the weight loss. If that has not been the case, there is no way to tell with certainty that the 9 lbs. you lost are indeed fat weight and not water or muscle weight. As I have expanded in many of my articles, the scale numbers are not representative of the actual weight loss improvements as the scale has no way of knowing what this weight loss is attributed to.

If a body composition test has not been administered, then there is a possibility that the weight you lost has been muscle or water weight, which would indicate that the 60 minutes of aerobic training are too much for your current state of fitness. In that case, backing down to 40 minutes and altering your diet to include more frequent meals spaced out 3 hours apart and with emphasis on protein, complex carbs and essential fatty acids, may steer you in the right direction.

Any effective approach to weight loss should be done after a careful evaluation of the individual's current state of health and previous exercise history. In some rare cases such an evaluation may need to include evaluating metabolic factors such as thyroid functioning and especially for women a hormone panel profile including estrogen, progesterone and cortisol as these hormones have a direct and immediate effect on the accumulation of body fat. Obviously this falls outside the scope of a trainer and becomes the job of an endocrinologist who is familiar with the specifics of weight loss.

Question

I hear the word MET very often and I have also noticed it on the cardio equipment in my gym. I asked some people to explain it to me but they were not sure what it is. Can you give me some more info?

Answer

The best way to describe the MET is to think about your body during a relaxed state lying or sitting quietly doing nothing. At this position you are obviously breathing in order to supply your body with oxygen. It has been estimated that the average person at this resting position consumes approximately 3.5 ml of oxygen per kilogram of bodyweight per minute. This amount of oxygen is called one MET also known as Metabolic Equivalent.

As you understand, if you now get out of this resting position and start moving around, your demand for oxygen will increase. If you step on the bike and start pedaling, your demand for oxygen will increase even more and consequently you will start breathing harder in order to obtain more oxygen. In other words, your demand for MET will increase.

So it follows, that we can use the MET to describe how intense an exercise is. For example, walking at a pace of 3.5 mph, has an intensity of 3.8 METs. In other words, you consume 3.8 times as much oxygen during walking as you do during resting. In a similar way, swimming freestyle with a vigorous effort has an intensity of 10 METs in other words you consume 10 times more oxygen during hard swimming than you do during resting.

The aerobic machines at your gym use the MET in the exact same way: To show you how intense you are exercising. For example, when the treadmill indicates that you are running at 8 MET, all it means is that you are working 8 times harder than you would if you were at complete rest.

As a side note, it has been estimated that the average 35 year old sedentary individual can exercise at a maximum intensity of 10 METs. This is equivalent to running at a speed of 6 mph. Again, this figure is for sedentary individuals. Obviously with proper training this number will increase.

Question

Which are the most common mistakes people do when trying to loose body fat?

Answer

There are actually many misconceptions that people carry when it comes to fat loss. With all the misinformation surrounding us, and all the marketing hype about miracle pills, and miraculous exercise devices that melt off body fat around the waist, it is no doubt that people are confused. Add to this the misinformation delivered by non credible sources such as magazines and other media, and you will start seeing the root of the problem.

If I have to pick the most common mistakes, I would have to cite the following two:

1) The myth of spot reduction. This myth proposes that to get rid of the fat in a trouble area, you have to exercise this particular area. Hence, if you want to loose fat from the stomach, you workout your abs, if you want to loose fat from under the arms, you workout the triceps, and so on. Obviously none of this is true. First of all, exercise works out the muscles under the fat and not the fat itself. Fat can not be worked out, because by its structural nature it does not respond to exercise. Secondly, fat can not be lost from one area only. The human body has no way to instruct the fat to be burned on a local area. It has to use the fat reserves from all over the body. So, unfortunately, spot reduction is nothing but a myth.

2) Overdependence on aerobic exercise. This is a misconception that is very hard to dispel. Once again as a result of misinformation, people have been led to believe that the more time they spend on a boring piece of aerobic machine such as a stationary bike, treadmill, stairclimbers, etc. the more fat will be lost. But in reality there is a time limit (different for every person) after which the body starts breaking down its own muscle tissue in order to provide energy for this kind of exercise. What the individual ends up with, is a body with very limited muscle structure, deprived of strength and prone to injuries. In addition, this kind of exercise results in a development of a metabolism which tends to rely on glucose for energy and not on fat. This is in complete contrast to what the individual was initially trying to accomplish.

Question

My doctor recently administered a detailed series of tests on me, and he found my creatinine levels to be high. That made him concerned but it also worried me too. I have been trying to keep myself in good shape through weight training exercise, so why would I have such a problem?

Answer

The first thing I will ask you is whether you informed your doctor that you are following a weight training program. The reason is that weight training initiates a transient muscle fiber "breakdown" process which results in increased creatinine levels in the body. Therefore athletes typically exhibit higher creatinine levels that sedentary individuals.

Of course, if your doctor is indeed aware of this and still thinks that there is a problem, you may want to get a second opinion from a physician who works with athletes and is aware of their unique body requirements and characteristics.

Question

I am currently searching for the best person to instruct me on how to achieve my interests. After 2 children (both C sections) and no discipline I am 235-245 lbs with (of course) no muscle tone and poor physical shape. My goals are to bounce back and then some. I am not just interested in weight lost, but also beginning a new life style, as I was very active before. I liked that your interests seem to be the same as mine and I aspire to get into serious shape so that I can partake in all that I am missing out in now. Please advise. Thank you for your time!

Answer

I would like to express my admiration on your decision to improve your lifestyle. Based on the information that you are giving me, I would like to give you some basic guidelines that could help you achieve your goals.
First, I am admiring your courage to do an honest and unbiased evaluation of yourself. Unfortunately, many people attempt to initiate a lifestyle improvement program without first understanding what exactly they need to improve. The result: Confusion and eventual abandonment of the idea.

From what I am hearing, you are presenting two main areas of concern: Reducing Body Weight and increasing Physical Conditioning. These two areas should initially be approached separately. As you are getting closer to your goals they will become more interrelated and eventually will be addressed simultaneously. But in the beginning, your focus should be on reducing the Body Weight. I would not worry about physical conditioning at this point. In fact, I would suggest to keep your exercise limited to just walking and increasing your overall rate of daily activity.
Your rate of activity could be increased by doing simple things such as parking your car a bit away form your destination (such as at the far end of a parking lot) and walk the distance. Or taking the stairs instead of the elevator. Simple things of this nature can introduce your body as well as your mind to a more active lifestyle. Try to evaluate your surroundings and come up with ideas to increase your activity.

Nutrition is the main focus at this stage and is the key to weight loss (contrary to what people think, exercise is only of secondary importance to weight loss). As you get closer to your goal weight, exercise should start being integrated in your new lifestyle. A correct exercise program should let you experience the following benefits: Increase in muscle tone, increase in strength, increase in stamina, better body posture, lower heart rate and blood pressure, increased self confidence, lower stress level and more energy.

Before closing, I would like to address two very important points:

First, we should distinguish between weight loss and fat loss. When our body weight diminishes we are loosing a bit of all of the following: water, fat, and muscle. Ideally we should be loosing only fat and water, but in reality this rarely happens. That's why it is critical not only to follow a correct nutritional program but to incorporate exercise. This is also why a scale is not a good yardstick for weight loss. It does not tell us if the weight loss is due to fat loss or water, muscle and bones. A competent professional should look for changes in body composition through a body composition test in addition to the scale.

Secondly, since a change in lifestyle habits is usually accompanied by some sacrifices, the power of the mind becomes of paramount importance. I always suggest to my clients to not initiate any lifestyle change program unless they are absolutely sure that they are determined to do so. From you letter it sounds as you have made up your decision. If that is so, and you are absolutely, 100% sure about it, then you are already halfway through. The hard part is over. All you have to do now, is let your will carry you through. As you will be experiencing the results of your work, you will become more motivated. Yes, there will be bumps along the way, and you may loose a FEW battles but you will overall win the war. Weigh yourself only once a week, no more. Concentrate on you goal. Give yourself 5 minutes every night to meditate on your goal. Relax and visualize yourself inside the body you want, wearing the clothes that you want. Remember, your goal is already yours the moment you have really made a decision. All that is left is to experience it in reality.
If you are in the Greater Los Angeles or neighboring counties, and you wish to inquire about my services I will be glad to help you in your quest. Best wishes for your future. I can see the success in you endeavors.

Question

How do I loose the stubborn fat around my waist/hip/lower back area? I'm 5'5, 130lbs, skinny, with the only fat bulging around my waist/hip. This fat only appeared after I gained 10-15lbs using a lot of creatine and protein powder. I have been off these products for 8 months now. I tried cardio and weightlifting and watching what I eat and I've used numerous supplements with no real results. I am able to loose weight/overall body fat, but my waist still does not reduce significantly. Any advice? Thanks.

Answer

The accumulation of fat in the abdomen area is unlikely to be a result of protein or creatine. Neither of these supplements has the potential to accumulate fat especially in a localized manner. Although I do not have any information, I am suspecting that you must have followed a high calorie diet probably in order to increase muscle mass. If that is indeed the case, then the fat accumulation is due to the increased consumption of wrong foods especially carbohydrate and fat.

To get rid of the fat you need to adjust your diet in such a way as to increase the production of glucagon. This is achieved through a high protein moderate carb diet. 50% protein, 30% carb and 20% fat usually works wonders. Be consistent on your diet and the fat will go away. Also clear it with your physician before assuming a high protein diet since it places extra stress on the kidneys. Plenty of water is essential. Best wishes to your success.

Question

I am a male 25 years old and have been working out with weights for 3 years. My goal has been to loose fat and increase muscle mass. My progress until now has been very slow, if any. I have very stubborn fat around my waist and thighs that just does not seem to go away. I have decided to use Nandrolone in order to increase my lean mass and cut the fat. I have a case of gynecomastia left over from my teenage years so I decided to use Nandrolone because it does not promote gynecomastia. Do you think it can help me reach my goals?

Answer

It is my policy not to answer AAS related questions but I will make an exception on this one since you are bringing up a few misconceptions that I often come across, and I would like to clear up.

Here is number one: No AAS reduces fat. There simply is not such a thing (at least not yet). AAS only help to put on weight (although mostly due to muscle increase and water accumulation). So if you are trying to reduce your fat percentage by taking AAS, it is similar to trying to extinguish a fire with gasoline. It is not going to happen.

Number two: Nandrolone whether it be of the dacanoate form or not, does not promote gynecomastia through the typical estrogen conversion process, BUT still does so through the progesterone pathway (although not as commonly). Therefore, there is no guarantee that your gynecomastia left over from your teenage years, is not going to flare up. As a matter of fact, the chances of this happening are many as it is obvious that your body is extremely prone to this side effect.

My advice would be to have a complete hormonal panel checkup including your thyroid hormones T3 and TSH. These hormones affect your metabolism and there is a possibility that you may have a problem with them which can be corrected.

The next step would be to take a close look at your nutrition habits. To loose fat you will need to assume a nutrition plan which raises the production of the hormone glucagon. This is a hormone whose job is to release fat from the cells and use it for energy. Such a plan of course, would not be ideal for building muscle but you will need to focus on loosing fat first. When you have accomplished this, then you should shift your focus on muscle building.

It is my hope that you will not follow the AAS route but rather educate yourself about correct training and nutrition fundamentals and achieve your goals through a natural approach.

Question

I am currently taking ProBurn for fat loss. Only one per day before running. If I am considering or may be pregnant, is it safe to continue until I know for sure?

Answer

Theoretically speaking your chances of having a problem because of the Proburn, are very small especially at the small dosage you are using. However, I think that this is missing the point. What we should consider is the benefit to risk ratio. How good are the results you are experiencing from Proburn especially at this dosage? Do you think that eliminating a "one per day before running" dosage would stop you from loosing weight? With all my experience, I highly doubt it.

In the inner athletic community, ephedrine is considered the mildest of the effective fat loss aids. It increases metabolic rate by approximately 4%. Therefore it was rarely used and only if access to the better alternatives was not available. Notice, that I use the past tense. That is because after the ephedrine ban it became much more difficult to get access to it and most athletes who are willing to risk using an illegal substance would rather opt for the heavy duty ones rather than ephedrine. Yes, there are two more substances who increase metabolic rate at 15% and 40% respectively but they are both extremely dangerous and as such I am not going to name them.

Anyway, my advice is to not use it if you are or suspect pregnancy. The fetus has many more chances of being affected by it that you do. So, why risk it especially with the low risk to benefit ratio?
My athletes as well as casual trainers achieve way better results on a high protein (correctly timed) controlled carb diet.

Question

I have a question regarding my back. Recently I found out that I have a small stress fracture in my spine and that due to that, I have spondylosis. I am being braced for six weeks. Now the problem is... I am a varsity cross country runner for my high school and we are just starting training. In order to have a good season and attempt to make states.. I have to get this training in, but I have been instructed that I can not run for six weeks due to the stress it will put on my fracture. My dr. told me I could swim ... but that's not running. So I was wondering if you knew if biking would be a possibility for me.

Answer

I am a little skeptical about your situation. You are mentioning that you have a small stress fracture in your back and that due to that you have spondylosis. The disks between the vertebrae in the spine consist of a gel substance which remains enclosed within a fibrous shell. What usually happens is that the excessive stress in the spine causes the fibrous shell to weaken and therefore the gel extrudes (herniates) and the two vertebrae get too close to each other. This is called spondylosis. The result is painful stiffness of the back.

Now, because of that, it is not a good idea to do exercises that stress the spine and I believe that cycling is one of them. The position you hold on the bike at least the racing road bikes is a bent over position that places quite a bit of stress in the back. So, I would think that it should be avoided. Maybe you can get away with a bike that allows a relaxed stand up position.

But to tell you the truth, if you want to maintain your good aerobic endurance, swimming is going to be a very good alternative. The problem I have seen with most runners is that they find swimming very difficult because of their low body fat which makes them bad floaters. Plus swimming is a very technical sport and unless you have experience with it, you are going to find it very difficult. But it is better than nothing, and for the time being it will help keep you in shape. Of course if you are already a good swimmer, then you can go for distance or sprint training which will not only help you maintain your endurance and power but will actually increase it.

By the way, when your doctor suggested swimming I am sure that he meant freestyle swimming since the short axis strokes (breaststroke and butterfly) place a tremendous amount of stress in the spine and can actually lead to spine damage. So make sure that you only swim freestyle.

Question

My goal is to build muscle mass. Some people advise me to do the compound movements first but I have read in many magazine articles that isolation movements should be done first. What's the real scoop on this?

Answer

Before addressing your question I should inform you that training with the solely purpose of building big muscles is not advised both from a physiological as well as a health viewpoint. Many people, especially of younger age, begin bodybuilding in an attempt to attain muscular hypertrophy without realizing the stress this creates to the cardiovascular as well as arthrokinetic systems. Bulging muscles may give you something to brag about, but from an athletic viewpoint are counterproductive as they require your heart to supply extra amounts of blood to support them. Furthermore they may decrease the effective range of motion of specific joints. Even more they usually result to muscle imbalances especially when a "bodybuilding" training program is followed. Such muscle imbalances will eventually result in sub optimal movement of joints and predispose you to injuries.

With regards to your question of isolation vs compound movements I should tell you that this is a subject that has confused many trainees. The confusion is partly due to misinformation and partly due to the black and white mentality. The truth is that they are both right and at the same time wrong. Allow me to explain:

Doing the isolation movements first allows you to pre-exhaust the specific muscle and therefore shift the focus of the upcoming compound exercise to the peripheral muscle groups. This is what we call the "pre-exhaustion" principle mainly used by advanced bodybuilders.

On the other hand, doing the compound movements first, allows you to use more resistance as the muscle is still fresh and at its full potential for power production.

The National Strength and Conditioning Association NSCA protocol on exercise sequence calls for the core (compound) movements first, which are then followed by the isolation movements.

Question

Do you recommend any specific diets? Which diet is the best for a woman like myself who is trying to loose weight and does aerobics 3 times a week?

Answer

You are asking a question which is very critical for anybody's fitness success. I am a firm believer that the body requires a great variety of food sources in order to receive all the important nutrients. That immediately disqualifies 70% of the diets as inappropriate. As I have mentioned in many of my articles, the evolution of nutritional thinking and the paradigm shift towards Low-Carb diets has actually brought some very interesting ideas as well as evidence about the advantages of such diets. The pioneer in the field is of course the Atkins diet which I have repeatedly discussed in my articles. As I have mentioned I am a bit apprehensive about Low-Carb diets for four reasons.

First, they are inappropriate for people who exercise seriously with high intensity and at longer periods of time. Such people need the energy derived from carbohydrates and therefore should refrain from assuming any carbohydrate depletion diet. Second, such diets severely restrict or eliminate many food groups because of their high carbohydrate content, and therefore increase your chances of suffering from a lack of micronutrients (vitamins and minerals). Third, the restrictive nature of these diets make them very difficult to adhere to, at least for most people. Fourth, if you take a closer look at such diets, you will realize they are VERY close to being calorie restrictive diets. I have worked with numerous clients who have been on them and most of them were reporting the typical side effects of calorie restrictive diets: A constant lack of strength, headaches, depression, etc.

That being said, the arrival of Low-Carb diets has brought some very positive information on the way our metabolism works and has actually done a great deal of good from a theoretic perspective. For example, it proved the High-Carb/Low-Fat diets to be ineffective.

To get back to your initial question, I am not a proponent of either Low-Carb or High-Carb diets. I stand somewhere in the middle. I have seen the best results with both my hard-core athletes as well as my more casual fitness clients who follow an intermediate approach based on their individual needs.

Question

I am thinking of taking up a spinning class in order to loose weight around my legs. I am a 35 year old female, and I need to loose about 23 lbs. I want to reduce the size of my buttocks and tone my legs. Will spinning do that, or will I be wasting my time?

Answer

Before I answer you on the efficacy of spinning at least regarding fat reduction in the areas that you are mentioning, I should clear up a very common misconception. Here it is: Spot Reduction is not possible. This applies not only to the area around the gluteus muscle or the quadriceps but it also holds true for the abdominal area, as well as the triceps. I would suggest to read my article on fat reduction under my "Articles" page since I have already expanded on this concept a great deal. To summarize the main point of the article, when the human body looks for alternative sources of energy, in this case fat, it does not do so locally. The fat reserves are called up fairly equally from all over the body with the exception being the fat reserves around the brain and those that protect some specific internal organs. These will be the last to deplete.

What you need to understand is that spinning as well as any other form of energy consuming aerobic activity, will call for the break down of fat tissue only as long as the body remains in the aerobic state and does not pass the anaerobic threshold. This is where the Krebs cycle is initiated which calls into play the fat reserves in order to complete the energy production process.

In simple terms that means that you need to exercise aerobically at least 15 minutes continuously before fat really starts being burned. A typical 45 minute spinning class will satisfy this requirement but the long duration will inevitably result into some reduction in muscle tissue and this is something that you want to avoid. Aerobic Training in combination with Resistance Training is your best bet. However, do not expect the fat to be reduced only around the areas that you are concerned about. Fat will be reduced from all over your body. Remember, spot reduction is not possible. Again, keep in mind that aerobic exercise alone especially when done very frequently and for very long duration (such as in a typical spinning class) can actually initiate a catabolic process, in other words it may eat away your muscle tissue. So exercise aerobically only in moderation and only in combination with a correct nutritional program as well as the right resistance training.

Question

I want to start a new exercise program. I am a 42 year old female in average shape and looking to loose about 15 lbs and tone up. Do you prescribe online exercise programs?

Answer

First of all, congratulations on your decision to incorporate exercise into your lifestyle.

In order to prescribe an exercise program, I will need to administer a complete series of assessment protocols which will allow me to assess your current fitness level. Then based on the results of this assessment and taking into account your goals, I design an exercise program that will allow you to reach these goals in the most time effective manner.

I also, repeat this assessment protocol on a monthly basis to quantify the progress you will be making and make sure that you are moving towards the right direction.

In order to administer these protocol, I will obviously need to meet with you in person initially and afterwards on a once per month basis. As long as this condition is met, and you wish to exercise on your own for the rest of the month, a cost effective way would be to purchase my consultation service which allows you to perform on your own an exercise program specifically designed for you. This service is not available over the internet since I will need to see you on a monthly basis in order to reevaluate your progress and readjust your training parameters.

Question

I recently went to my local gym (a well known national gym chain) where they performed a test to determine my BMR. It turned out to be 2050. I am a female 24 years old admittedly out of shape and with more pounds that I would like to mention. They gave me a diet based on the calculated BMR and told me that I should be losing 1 lbs per week or so. If this is true, then I would be reaching my ideal weight in about 2 years. That seems way too long. Is there any way, I can speed up the weight loss?

Answer

I am very familiar with the test that you took as well as the device they used. I do not know if they informed you but there is quite a margin of error inherent to this test. First of all, you need to be completely relaxed when you take it. In addition, your Heart Rate should be as close to your RHR as possible otherwise the results will be thrown off. I have used this device and I was not comfortable relying on it for evaluating BMR. I believe that the best use of this device is to serve as a yardstick for measuring changes in your Basal Metabolic Rate (BMR) over time.

Onto the second part of your question. l would not recommend loosing more that 1 lbs of weight per week. Remember, you should be focusing on loosing fat not just weight. Weight reduction alone based on the scale does not mean much. We need to know how much of it is fat. Otherwise you are running the risk of losing precious muscle tissue. Water weight is also part of the total package. So, if your exercise program is correct, your nutrition is spot-on and you are involved in aerobic activity, the 1 lbs of weight that you would be losing a week should be fat weight. That may not sound a lot but if you go to the grocery store and see how much 1 lbs of fat is you will realize that it is quite a bit. I know that this is a little too graphic, but let me assure you that a couple of weeks down the line you will start feeling the difference. Of course, provided that you are doing the right thing under the supervision of qualified instructors.

Question

How can I obtain copies of your previously published articles or newsletters? Are they available through the website?

Answer

Many of my articles are in the "Articles" section of my website. These are by no means all the articles that I have written or published. I have developed many more articles that are not listed in this page. To obtain copies of these articles either in print or as electronic copies please email me directly.

Question

What is your take on the 2-Day liquid diets? A friend of mine lost 8 lbs last week without any side effects. Should I give it a try?

Answer

The catch is what happens after you stop the diet: First of all you have become addicted to the ephedra stimulants and want more of them (therefore buying more 2-Day liquid diet bottles), secondly all the water weight that you lost is now coming back, and third your appetite returns to normal, so you end up eating more. As a result most people end up regaining 110% of their weight in a few days. You can read more about these diets in my article about them under the "Articles" session of the website.

Question

I want to know how to determine my maximum strength in one repetition lifting. Do I just increase the weight until I can not perform more than one repetition?

Answer

Unless your are trained in the execution of the 1 RM max evaluation protocol I do not recommend to try this approach since it can potentially result in serious injury. A safer way to determine 1 RM max lifting capacity would be to use the formula:

1 RM = 5 RM x 1.15.

To do that, warm up with a light weight and increase the poundage until you can perform 5 RM and no more. Then multiply this weight by 1.15 and the result will be your 1 RM max weight capacity, in other words, the maximum weight you can lift for One single repetition.

Question

I am a 32 year old male basketball player and I have problems with my endurance. I get easily exhausted after a brief play. How can I increase my endurance? I am not a smoker, and my BMI is 24.4

Answer

First lets clear up a couple of things: Are you talking about muscle endurance or are you referring to aerobic endurance? There is a difference. Muscle endurance is sport specific in that it depends on the requirements of the particular sport which targets and trains specific muscles or muscle groups. What this means is that if you need to develop muscle endurance for basketball, you will need to do so through basketball training. Take the ball, jump and dunk it (or as close as you can), then run to the opposite side jump and dunk it, then run back to the other side and repeat the process over and over again. Take it easy and do not push yourself. Go only as hard as you can. If you feel it is too much for you and you had enough, STOP. Take a while to catch your breath and repeat the process. Do this for a few days (skip every other day) then switch to a regular basketball play, (in other words play a regular game). You can come back to this simple back and forth ball shooting exercise once or twice a week. This, in combination with regular play during a game will help you build your muscle endurance.

Aerobic endurance is less specific. You can actually develop it through different aerobic activities such as running, cycling, swimming, etc. However, specificity of training still applies and intense basketball speed training will be your best bet, too.

Once again, remember, do not push yourself too hard. Start easy, keep an eye on your heart rate and keep your heart rate within 60-70% of its maximum, (your maximum heart rate is equal to 220 minus your age). You should also check with your physician before starting any exercise program including this one.

Question

I am a 29 year old female runner. I have been running for 2 years and I had to take time out because of knee pain. I am in good shape and my weight is at the normal range. My physician recommended that I try another sport because of my knee problems. I love running and do not want to give it up. Any suggestions?

Answer

I have worked with other runners with the same problem that you have and I know that you are not going to like what I will tell you. The truth is this: If you have problems with your knees at your age, then things are only going to get worse if you continue running. I know the mentality of the runners, I have been a runner myself and I know the good feeling you get out of it. It is very cathartic. But we need to be realistic. The human body is not designed to run. It is designed to walk and run only when needed, usually as a response to a threat. So, in a way runners are going against nature. To what extend we can get away with this, is determined by our bone and joint structure and sturdiness as well as our body repair processes. In other words, some people can tolerate it much better than others.

If you insist on running against the advice of your doctor and mine, make sure to get the best running shoes for you, and make sure to run on the tarmac of a track and not on the street. The tarmac is way softer and does not pressure your knees too much. Also warm up and stretch adequately before running, particularly your knees and ankles. One final thing: The heavier you are the more stress you will put on your knees so, if you are heavy, there is one more reason to avoid running and switch to other forms of low impact aerobics such as cycling or swimming.

Question

I am a 46 year old male and looking to start an exercise program. My blood pressure is 123/82, my blood glucose 98, my resting heart rate 74, my height 5'10" and weigh 185 lbs. My total cholesterol is 178, with my HDL being 48. I have no history of heart disease in my family. Do I still need to get physician approval before starting working out?

Answer

Your BMI calculates out to be 26.3 which is a little above ideal but not yet high enough to put you at very high risk. You mention no signs or symptoms suggestive of Cardiovascular and Pulmonary Disease. Your cholesterol is within limits and your blood glucose (assuming it is a fasting blood glucose) is in the normal range. You have one risk factor because of your sedentary lifestyle but you are above 45 years of age which is the highest limit recommended by ACSM (American College of Sports Medicine) for males. So, Yes you should get a physician's clearance before start working out.

Question

I am 19 years old and just started bodybuilding with weights in order to gain some muscle and at the same time develop strength. I read in a recent magazine article that in order to get big and develop strength I need to use heavy weights and low reps. I talked to a trainer at the gym I work out and he told me not to use heavy weights since I am just starting out. What should I do?

Answer

First of all you should not confuse big muscles with strength development. Strength development is approached using a correct athletic training which requires extensive knowledge of body biomechanics, correct exercise implementation, anatomy, initial physical shape, existing muscle imbalances, pervious exercise history, age, nervous system training, nutrition, supplementation, and many other factors. The strongest people on earth such as Olympic weightlifters, Powerlifters and Strongmen competitors do not possess the "bodybuilder's" body.

Muscular development on the other hand is a byproduct of "bodybuilding' style training which is far from optimal both from an athletic as well as a health viewpoint.

To get back to your question, It is true that in the older days muscle mass was thought to be developed only through heavy weight/very low rep combinations. Latest research however has shown that the most efficient way to develop muscle mass is through weights heavy enough to allow 6-10 rep sets and VERY STRICT form. Read that last part again, as it is the most important piece of the puzzle. Strict form is extremely important as it is the only way to target the specific muscle that the particular exercise is supposed to train. Of course in order to do that, you will need to develop excellent mental concentration, and that is where the difficulty lies. But that is one of the reasons that not everyone becomes a champion.

There is a second reason that you should stay away from very heavy weights and that is simply the fact that the chances of getting injured increase exponentially with heavier weights. I know when you are young you might think that you are invincible but trust me, muscle strains and sprains will find their way to you too, and then it may be too late. So exercise correctly and exercise smart.

Strength training is different than muscle mass training. Strength training involves quite advanced techniques, exercises and in some cases heavier resistance. Consult a knowledgeable Personal Trainer or coach with expertise on strength training, or email me for more info.

Question

I want your opinion of stability balls and BOSU. My personal trainer at my local gym insists on taking me through workouts using these devices. Are they really worth the time? I am a 42 year old female trying to lose some weight and tone up.

Answer

Stability Balls, and BOSU are extremely valuable tools in the arsenal of a competent and knowledgeable Personal Trainer. Together they form the basic instruments of what has come to be known as Functional Training. However, despite their usefulness, they are not the cornerstones of fat reduction. For this, you will need to look in the classic recipe of combining aerobic exercise with resistance training and the right nutrition. Of course, stability balls as well as BOSU and medicine balls for that matter can be valuable additions.

Stability balls can be used primarily for Core Stabilization strength training as they help isometrically train specific muscles or groups during some exercises. However, Core Stabilization Training is a more specialized form of training and should be done under the guidance of a Personal Trainer, or other exercise expert who has received education in this field. Email me if you need more info on it.

Question

I have been involved in bodybuilding for 5 months. I have made some muscle gains but nowhere near what I was expecting. Can you give me the basic principles of building muscle mass?

Answer

If you started from scratch, 5 months should be enough time to see measurable results in muscle development. I do not know how much you were expecting to see in 5 months so I will only be guessing here. The Basic principles of building muscle mass should focus on two areas: Nutrition and Exercise. It is important to understand that exercise by itself does not build muscle. Exercise only stimulates muscle development. You are the one who develops your muscle size through the correct nutrition.

That being said, you need to make sure that you are focusing on developing the basic muscle groups: These will be your Quadriceps, Latissimus Dorsi, Deltoids, Pectorals, and Trapezius. All this with the condition that you are in good physical shape to handle the exercises and you have had your fitness level assessed by a competent fitness expert.

Remember, do all the exercises with perfect form. This means that you should learn the detailed dynamic motions of each exercise, and that is where people really mess up. So consult a knowledgeable Personal Trainer at least until you learn how to perform the exercises correctly. Keep the weight reasonably heavy and do 6-10 reps for 2-3 sets in the beginning. Also eat supportively and if you need to, consult a Dietitian with knowledge on the subject of muscle development. Best wishes to your success!!

Question

I am always on yo-yo diets. I seem to be losing weight and a few weeks later it all comes back on. I can't seem to be motivated to stay on any diet for too long. How can I increase my willpower?

Answer

Its not willpower that you are lacking but rather valid information. Like most people you have been a victim of misinformation. You have been led to believe that diets will solve your weight problem. This is incorrect. Weight reduction should always focus on three components: Correct nutrition, aerobic exercise and the right resistance training. Diet alone is only a piece of the puzzle. The aerobic exercise will get your body into the fat burning stage, and the resistance training will stimulate muscle growth which is essential as muscle is the place where fat gets burned. Muscle is the incinerator of fat. The fat molecules are transported in the mitochondria of the muscle where they get "burned" for energy production. Therefore, it would make sense that the more mitochondria you have, in other words the more muscle, the more fat you can burn.

Nutrition alone, will result in weight loss but not necessary fat loss. Much of the weight that you are losing on diet alone is water weight and even worse precious muscle tissue. Again, the scale is not a good indicator of fat loss because it can not provide an accurate estimate of how much of the lost weight is actually fat. A good pair of skinfold calipers in the hands of a competent Trainer in combination with the scale can give you a much more accurate picture.

Besides, exercise brings other positive changes to your body. It helps you mentally relax, it increases your aerobic potential, lowers your heart rate, increases your longevity, decreases your blood pressure, lowers cholesterol, helps against osteoporosis, makes you more self confident, I can go on and on... So, approach your weight loss smartly and make sure to incorporate all the three elements of success mentioned above. You will also find many educational articles under the "Articles" section of my website. Best of luck to you. You have all the willpower you need. You just need to use it effectively.

Question

I am a purging bulimic and constantly on a fear of being fat. I am 19 years old, and my friends and family do not know about my bulimia but they have been suspecting that something is going on. My weight is below average for my height but I still find myself overweight. Do you have any suggestions?

Answer

People suffering from Bulimia typically base their self evaluation on their body shape and weight. As a result, their self esteem tends to be very low. In addition, most of them are ashamed of their eating problem and attempt to conceal their symptoms. That is why they usually purge in secrecy. Usually after they purge their food they are overwhelmed by a sense of being out of control.

The reason I am mentioning these characteristics is because I want to show you that this is a psychological disorder and therefore should be addressed in the course of a psychotherapy session with a qualified psychotherapist, psychologist or other mental health professional. I would not recommend to try to work it out with a Personal Trainer. After the root of the problem has been addressed in psychotherapy, a competent Personal Trainer can be of tremendous help, insofar as teaching you the fundamentals of correct exercise, and in a similar way a competent Dietitian should teach you the basics of good and supportive nutrition.

But in any case, you should start out by visiting a good mental health professional. Do not let the words "mental health" scare you. You are not a mentally challenged individual but simply a human being with admirable courage and self awareness to realize that she has an issue that needs to be resolved. This is very courageous of you and commendable. Realization of the problem is also the first step towards its resolution. So, start working thorough it under expert guidance and soon you will be on your way to a happier life.

Question

I am a martial artist and I want to do the full split. My instructor told me that not everyone can do full splits and that it is determined by genetics. I was reading a martial arts magazine and in an article it was mentioned that most people can do full splits if they work hard enough. What is your opinion?

Answer

Your sensei is correct. Not everyone can do the full split because it is partly determined by genetics. However, the majority of people are not limited by their genetics in their ability to do a full split. The main reason the full split can not be performed is inadequate strength in the adductor muscles between the legs. These muscles when not strong enough tend to contract very intensely under the stretch of a split and prevent the legs from opening further. That occurs in both the front and side split. Also keep in mind that the pelvic region needs to be in the correct alignment position during the split in order to allow the legs to reach their full extension.

The solution is to strengthen the adductors. This of course, opens up a can of problems as it requires specific types of strength training. Using the typical adductor machine found in most gyms will not be enough. You will have to use isometric strengthening exercises that will target these muscles. In addition, you will need to work in developing flexibility in the region and that will require specific flexibility training which is another subject that many exercise experts lack knowledge of. You will need to combine dynamic stretching with isometric and static stretching in the right sequence and at the correct frequency. Email me if you need more info on this.

Question

I was reading in a fitness magazine that there is no point eating more that 30 grams of protein in a single meal because the body can not digest more that that at a time. Most protein drinks contain way more than that in a single serving. Am I wasting my money?

Answer

No, you are not wasting your money. The idea that the body can not absorb more than 30 grams of protein per serving is wrong information left over from the early eighties. The human digestive system is efficient enough to digest and process at least double that amount in a single serving. Keep in mind that external factors such as stress will affect the digestion process and may actually inhibit further absorption of protein and other nutrients. That is the main reason that we should avoid eating when we are under stress.

One more think that you should keep in mind, is that the total amount of protein absorbed in one serving also depends on the kind of other foods taken at the same meal. If for example, you have eaten starch at the same meal, you will make the digestive process more difficult and not as much protein will be absorbed. If on the other hand, you eat the protein on an empty stomach and without other kind of food present, almost all of it will be absorbed. Furthermore, the kind of protein that you are taking also determines its rate of absorption. For example, whey protein is the most easily absorbed while milk protein (casein) is less easily absorbed. So, as you can see, it depends on a lot of factors, but the bottom line is that if you take a protein dominant meal such as a 90% protein shake on an empty stomach and if that meal provides you with 60 grams of protein, you should be able to absorb it all without any problem.

Question

I want to go all natural. I train with weights 4 times a week and my trainer tells me that I should be taking a multivitamin capsule every day. I do not like taking supplements. Do I have to take a multivitamin?

Answer

Well, if you are following a adequate nutritional program, selecting the right foods and provided that these foods are packed densely enough with all the necessary nutrients, then there would be no reason to take multivitamin/mineral supplements. But you need to be honest with yourself whether you really do that. Most Americans do not eat supportively enough. The typical American diet does not include enough vitamin C and is also lacking in some minerals while it has an overabundance of others. You will need to take a very honest look at what you eat and decide whether this is adequate nutrition. If it is, then you will not need any extra supplementation.

A subject that has recently been brought up is that of soil depletion of minerals. Some experts claim that vegetables are not as densely packed with macro and micro nutrients as they used to be because of the way they are being grown and the fact that the soil from which they draw these nutrients has been depleted of them. Other experts disagree on that. As you can see, this is a gray area and as such you are left to make your own conclusions.

Remember though, that over-supplementation with vitamins and minerals can be harmful as well. Especially when you take excessive dosages of the fat-soluble vitamins A,D,E,K which are not excreted through waste elimination processes such as urination. So, you have to be careful not to swing the pendulum towards the other way, otherwise you will be in trouble. Remember, anything is excess is bad for you, so try to maintain a balance in anything you eat. This is not new information, the ancient Greeks preached it 2,500 years ago.

Question

What are the best abdominal exercises for reducing the size of my waist? I am a 38 year old male 5'11" and 210 lbs. Some people tell me that I should be doing sit-ups, others tell me that crunches are the best. Which one is better?

Answer

I hate to be the messenger of bad news bad neither sit-ups nor crunches are going to reduce the size of your waist. The reason lies in this basic fitness rule: Spot reduction is not possible. What this means is that all the sit-ups and crunches in the world will not burn the fat that surrounds the abdominal region. You will need to look at your nutrition and assume an appropriate diet in combination with aerobic exercise and the correct resistance training. This will initiate a fat burning process which will reduce the amount of fat all over your body including the fat accumulated in the abdominal region. This may be a lengthy process depending on how much fat you have accumulated.

Eventually when your fat percentage reaches a good value, your abdominal muscles will start showing as the well known six-pack (it is actually an eight-pack). From this point on, further development of the whole group of abdominal complex including the rectus abdominus, the external and internal oblique, and the transverse abdominus, will further enhance your physique. But until you reduce the fat by following the three principles mentioned above, you will not be able to reduce the size of your waist regardless of your dedication to perform hundreds of sit-ups, crunches or any other abdominal exercise for that matter. Remember: Spot reduction is not possible. You can find further information on this subject by reading some of my articles under the "Articles" section of this website.

Question

How can I increase my VO2 max? I am a category V road cyclist and looking to improve my breathing capacity. Will training with weights increase VO2 max, or should I stick to cycling? I also run on occasion.

Answer

Varying the intensity of your cycling workout also known as Interval Training is the most efficient way to increase VO2 max. Interval Training involves changing your intensity during your workout by alternating high intensity speed training with low intensity recovery.

You can improve your VO2 max approximately 20% and some studies have found up to 50% but it is primarily predetermined by genetics. The ideal training would be to workout through an interval training session in less oxygen dense areas such as high altitude. That is the reason that high level cyclists train extensively at high altitudes. It is also the reason that cross country skiers have the highest VO2 max of any other athletes. However, I realize that high altitude training may not be feasible for most people, so low altitude interval training will suffice. Regardless of the altitude, interval training should consist of alternating speed bursts lasting up to 5 minutes (only 1 or 2 minutes if you are less experienced) alternating with bouts of 10 minutes of recovery training at moderate pace. Do a few of these cycles for 20-40 minutes total depending on your level.

Remember, this is quite advanced training so if you do not have much experience do not push yourself. You should not allow your heart rate to climb above 65% if you are a beginner (but then if you are a beginner you should not be concerned with increasing VO2 max yet), and not more than 75% if you are somewhat experienced. Advanced cyclists who have been cycling for many months continuously and hopefully have a few races under their belt can train up to 90% of maximum heart rate during the short speed bursts but only if they have done it in the past and have been able to tolerate it.

Again, use your head and get physician's clearance before starting any exercise program particularly one that involves high intensity training such as this one. Start slow and with experience and time build up one step at a time, otherwise you may be in trouble.

Question

What is your opinion on caffeine? I heard that it can speed up metabolism and help me loose weight. Is that true?

Answer

Caffeine will increase your heart rate which in turn will increase your BMR (Basal Metabolic Rate) in other words the calories that your body will burn at rest. In addition to this, it is a diuretic and will contribute to water excretion through increased urination and consequently may help loose a couple of pounds. But that is really not the right way to approach weight loss. In addition to this, some people can not tolerate caffeine and may be in for a surprise when they experience their heart racing ahead. Others become easily addicted to it and suffer for debilitating headaches after withdrawing from its use.

So, I would not recommend caffeine as an aid towards weight loss. When it comes down to weight loss, always keep in mind that you should be concerned with fat loss and not absolute weight loss. The scale does not tell you the whole truth. Fat reduction should be evaluated by a competent Personal Trainer with a good set of skinfold calipers. Ideally you should have the same trainer keeping track of your progress using the same set of calipers. Maintaining consistency in the measuring process is essential in order to judge progress.

Remember the three basic ingredients of effective fat reduction programs: Supportive nutrition, aerobic exercise and correct resistance training. You need all three of the above in order to have long term success in your fat reduction goals. Also read my articles in the "Articles" session of the website for further info on this.

Question

I recently reached a plateau in my bodybuilding and my friend suggested creatine. I have heard controversial stories about its effectiveness. Should I give it a try?

Answer

Although there have been a few reports on the side effects of creatine, there have been no major findings in research indicating possible problems. I have worked with numerous athletes and bodybuilders who have been using it and the only common problem that I hear is that of difficulty digesting it. It is true that creatine in dosages above 5 grams can present a challenge to your digestive system leading to some stomach cramps, etc. However, this does not manifest itself in every person and some can tolerate high dosages without this side effect.

The preferable way would be to use pure creatine monohydrate without any sugar added and just dissolve it in water but keep in mind that this may actually make it a bit more difficult to digest. If taste is important to you , adding some sugar or using a formula that already has some sugar added may actually aid towards the digestion, but may also contribute to an insulin spike which may briefly inhibit fat loss.

As far as gains are concerned, it should help you with muscle size both directly through water retention in muscle and indirectly through increased muscle hypertrophy resulting from the ability to train a bit harder. Keep in mind that in order to avoid feature plateaus you should be changing your exercise routine at least every four weeks.

Question

I am a 17 year old male and only 5'4" tall. Is there any exercise that can increase my height? How about any nutritional supplements? I take a multivitamin every day. Is there anything else I can do?

Answer

If you were a couple years younger I would have said that there could be a possibility to increase height through a specific prescription drug whose name I am not going to mention here. But at your age, the chance of getting taller is unfortunately a bit small. Exercise can definitely promote a healthier development and increase bone density, but to what extend you are going to grow in height is determined by your genetics.

Given the above, let me tell you that there are advantages to being on the shorter side. Other things being equal, you tend to be less prone to bone fractures, and due to your joint leverages, you tend to have the ability to lift bigger weights. In addition, you could excel in sports such as weight lifting, powerlifting, wrestling, and if it is of any concern to you, your shorter height if accompanied by a lower weight can be an advantage to excel as a cyclist.

As you can see, it depends on your attitude towards the situation. You can choose to see the glass half empty and think about the fact that you are not going to make it as a basketball player, or you can see the glass half full and acknowledge the positive sides of it such as the fact that you can excel as a weight lifter or wrestler. As you can see, the shorter height can be an asset in some sports, so use it to your advantage.

Question

I am a 35 year old male and have been exercising for almost two years. I would like to loose a bit more fat around my thighs and waist. I would like to try a Low Carb diet. What is your opinion on them?

Answer

I have already expanded on this subject in my article "Atkins diet and other Low Carbohydrate plans" which you can read under the "Articles" section of this website. To summarize, Low Carb diets can induce weight loss to the average sedentary individual who does not wish to exercise, but they are totally unsuitable for athletes and serious Fitness enthusiasts. Your body requires a significant amount of ready-to-deliver energy on demand during any strenuous workout which Low Carb diets can simply not provide. As a result you will end up breaking down your own muscle tissue in order to acquire energy, particularly after 15 minutes of serious endurance training.

It all depends on the type of exercise you engage in as well as its intensity. If you are simply training with weights at a low to medium intensity, i.e. no supersets or endurance training, then you may be able to see some positive results on a Low Carb diet. However, if your workout is more intensive and involves endurance training, the Low Carb diet will not be a good choice. I suggest that you read my articles: "Atkins diet and other Low Carbohydrate plans" as well as "Optimizing Aerobic Training for maximum fat loss" for more information on the subject.