The most effective way to get into shape is through what I like to call “the triangle of health.†The three components of the triangle are healthy eating, cardiovascular exercise, and a balanced strengthening program. Stay away from fad diets or fancy pills claiming to help you lose weight at a fast pace. If you lose more than one to … Read More
I thought I would lose weight by switching from butter to olive oil but nothing is happening, what do you suggest?
Fats and oils are high in calories; in fact they are the most concentrated source of energy in the diet. Fats provide more than twice the number of calories per gram than carbohydrates or proteins. One tablespoon of butter has approximately 100 calories and one tablespoon of olive oil has approximately 120 calories. One tablespoon of butter has approximately 30 … Read More
I sprained my ankle a year ago, what should I do to strengthen my lower leg so I can climb the Grouse Grind this summer.
Three-way heel raises are an excellent sport-specific exercise designed to strengthen your calf muscles, which in turn provides ankle strength and stability. To perform this exercise, place the balls of both your feet on a 2-inch riser or similar object. Start with your toes pointing in and ankles out. Slowly rise onto your toes and hold for 1-2 seconds. Return … Read More
I sit at a desk all day at work and when I get home my back often feels tight, is there a good stretch that I can do to relieve the discomfort?
Stretching out your Latissimus Dorsi and Back Extensor muscles should provide some good relief for you and help to limber up some of those tight muscles. To stretch these areas try the ‘Prayer Stretch’. Start by kneeling on a mat and stretch your arms forward in front of your head with your palms down. The key to this stretch is … Read More
I often get neck pain and headaches at the end of the day, is there a good neck machine?
Neck pain and headaches are usually a result of poor posture and muscle imbalances and unfortunately there is no single exercise or machine that can improve this. Poor posture is often the result of using the same muscles repetitively. For instance, think of how many times you are required to lift your arms towards the front of your body. When … Read More
I need to improve upon my health, but I have a busy schedule and can not always make it to the gym, what is the minimum amount that I need to work out each week?
If you want to achieve a healthier lifestyle you should plan on exercising three times a week. You can work out in a gym, at home, or both. Working out in a fitness club is great because of the large variety of exercise equipment and because it has a motivating atmosphere. However, if you do not have time to get … Read More
I have gained 20 pounds in one year and I have been exercising regularly, I know I eat too much but I do not know where to start.
If you are exercising regularly and you are still not losing weight then you will have to analyze your workout and your food consumption. Ideally, being moderate with your food intake is the best solution, but it is easier said than done, especially when there is a lot of scrumptious high caloric food tempting you. To avoid overeating you have … Read More
I can use a much heavier weight on bench press if I do not go all the way down, is this beneficial?
Exercises should be performed through a full range of motion in order to develop strength through the full range and to maintain flexibility. Do not sacrifice technique to use heavier weight. If your goal is to improve your strength, try lowering your repetitions and increasing your sets on each exercise. Strength improvements are best seen with low repetitions of 4-8. … Read More
I am going on holidays and there is no fitness facility where I am staying, what kind of strengthening workout can I do so I do not come back feeling out of shape?
Exercising tubing provides a great workout and you can easily throw it into your suitcase and take it on holidays with you. Exercise tubing is very popular because it is easy to use, produces great results and is inexpensive. Exercise tubing can be found in most sports stores. It comes in different strengths that are easily differentiated by color. Gray … Read More
I am a 35 year old female and I have been doing cardio but not strength training. I want to start strength training but I do not want to get bulky, what should I do?
It is common for women to think that if they gain muscle they will look bulky and less esthetic. This is a misconception. Muscle is very difficult to gain and moderate muscle gains will improve the shape of your physique. Take a look at some of the beach volleyball players such as Gabrielle Rice or female tennis players such as … Read More
I am a 29-year-old female and I just started working out, how can I avoid bulking up?
There are three simple rules that you can follow to ensure that you tone up rather than bulk up. The first and most important rule is to concentrate on a healthy eating plan. Without a balanced diet, you can exercise all you want and not lower your body-fat. A good starting point is to eliminate foods that are high in … Read More
I am a 29 year old female and I want to start lifting weights, but I do not want to bulk up, what should I do?
Women frequently ask me how they can achieve a toned look without gaining too much muscle. Despite this fear, it is very unusual for women to pack on muscle. Women have different hormone levels than men, which makes gaining muscle very difficult. The key to ensure that you tone up rather than bulk up is not to avoid strength training, … Read More
: I am a 26-year-old male and I am trying to build my arms. I have been using heavier weights but they still look the same. Is there a good exercise that I should be doing?
Question: I am a 26-year-old male and I am trying to build my arms. I have been using heavier weights but they still look the same. Is there a good exercise that I should be doing? Answer: My favorite exercise for building the biceps is incline dumbbell curls. This exercise is extremely effective because it doesn’t allow you to swing … Read More
How long should I warm up for before my workout and should I stretch before or after I warm up?
Q: How long should I warm up for before my workout and should I stretch before or after I warm up? A: Your warm up should consist of 5-10 minutes on the stationary bike, treadmill, or any other piece of cardio equipment. The goal of your warm up is to slightly elevate your body temperature and to increase the blood … Read More
How do I avoid golf injuries?
Q: I golf three times each week and want to avoid getting an injury this year, what do you suggest? A: Every sport is unique so it is important to have a fitness routine that concentrates on developing your muscles with a sport specific approach. Golfers must concentrate on the muscles of the shoulders, the stabilizers of the trunk, and … Read More