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Q: What is Women Fitness?
A: Women Fitness (WF) is your online guide to healthy living and optimal fitness. You'll learn practical and enjoyable ways of healthy eating and exercising. Our program cuts through the confusion and teaches you exactly how to achieve the results you want. By eliminating the guesswork, we help you avoid the common mistakes that can waste your time and effort. With WF, you'll discover that you can truly enjoy healthy eating and physical activity for the rest of your life!
Our members receive personal fitness consulting, customized exercise programs, healthy recipes and meal plans, books and pictures  and much more. We've made having your own fitness instructor, dietician, and personal motivator affordable for almost everyone and have personally helped thousands of women of all ages, fitness levels, body types, and backgrounds achieve their fitness goals!

Q: How can I become a member and what does it cost?
A: In keeping with the Women Fitness philosophy of making information about healthy eating and fitness easily available and affordable, fees are low and the process is simple. Go to www.womenfitness.net/membership.htm for details.

Q: What makes the Women Fitness program different from anything else on the market today?
 A: #1 With Women Fitness, you get the most recent scientific health and fitness recommendations in an easy-to-understand and easy-to-follow format.
#2 You don't get a generic, one-size-fits-all eating and exercise plan. Instead, we teach you how to develop a program that is right for you, one that will be realistic and effective for your fitness level and time commitment and one that is so enjoyable you'll look forward to doing it.
#3 With Women Fitness, you receive valuable tools like exercise instructions, , customized programs, muscle explanations, healthy recipes and shopping lists, all of which will enhance your learning and assure your success.
#4 You'll learn how to prevent boredom and overcome frustrating plateaus. We continually offer you new ways of making healthy eating and physical activity fun and exciting.
#5 And because the Women Fitness program is regularly updated, you get all the latest reliable research and discoveries in the fitness industry. We're dedicated to keeping our members current with what's new in health and fitness.

Q: Women Fitness offers so much. How can it be so inexpensive?
A: At Women Fitness, we believe that correct information about healthy eating and physical fitness should be available to everyone. Thanks to the low cost of the Internet, we're able to offer you substantially more than other exercise and nutrition programs, health and fitness books, strength training program or cookbooks can, and at an affordable price.

Q: Can I get my questions answered through Women Fitness?
A: Absolutely. We understand that if you're not successful at reaching your goals, we're not successful as your fitness partner. That's why we welcome all questions, comments, and concerns. If something in our program isn't clear or you have an idea that will help you or others to lead a healthier life, we want to know about it so we can improve how you learn and live. Contact Us to give us your input or ask any questions you have.
  In fact, as a Women Fitness member, you can enjoy unlimited personal fitness consulting from all  of our fitness, medical, and nutrition experts. Our very qualified experts will not only answer all your health and fitness questions, they will personally develop a program that is right for you--one that's tailored to your goals, fitness level, time and equipment availability, personal preferences, special limitations, etc. And as a member, all of your questions will be answered within 24 hours, 365 days a year - guaranteed!

Q: I understand the benefits of healthy eating and exercise, but I'm very busy and I travel a lot. How can I implement the Women Fitness program on my schedule?
A: You'll find that the Women and Fitness home exercise program and dining-out section are just what you're looking for. The nutritional information and advice on making a restaurant menu fit your needs will keep you eating right. And the exercise program will give you a safe and effective full-body strengthening and stretching workout to do in the comfort of your hotel room or your own home, in fact, anywhere!

Q: I want to lose 30 pounds in time for my class reunion. Will I be able to do that with Women Fitness?
A: The integrated program of  Women Fitness is not another 30-day fad diet. That kind of lose-weight-quick scheme is unsafe and ineffective in the long term. If you're looking for another short-term diet prison sentence, then Women Fitness is not for you.
  When seeking an effective health and fitness program, ask yourself if the recommendations are ones you can live with for the rest of your life. If you can't fit the exercise program into your life, how long will you stick with it? If you can't ever eat the foods you love, how long will you persevere with the plan?
 Women Fitness will show you how to make small, gradual changes in your eating and activity habits that will have a positive impact on your life. Our program teaches healthier attitudes towards eating and exercising and happier ways of living that will improve your level of fitness, your energy and performance, and your self-esteem as well as decrease your risk of injury and disease. And by following these suggestions, over time your body will reach its optimum weight. Although we don't guarantee unrealistic results, we can promise you this: if you put your faith in us and take action, you will succeed in being healthier and more fit.

Q: I have a hard time sticking with any exercise or eating program. Can you help me make permanent changes towards a healthier lifestyle?
A: People give up on their exercise or healthy eating programs because they haven't achieved the results they're seeking fast enough or because they become bored. These people perceive healthy living as a chore instead of something to enjoy and look forward to.
  With Women Fitness, you'll learn much more than just how to get fit or eat better. You'll learn how to make exercise and healthy eating really fun. You'll learn ways of varying your routines to prevent boredom and achieve new results again and again. And you'll discover how to break out of the diet prison so that food is a truly pleasurable part of your life, in part by learning how to convert your favorite recipes so that you can eat healthy versions of the foods you love. We know that impossible regimens don't last. That's why the Women Fitness program is different: it's realistic and it's fun!

Q: Is it true that people who take regular exercise live longer and visit the doctor less frequently than those who don�t ?
 A: Many studies show that people who exercise regularly live longer than those who lead an inactive life.  Exercise seems to reduce the risk and severity of some potentially life-threatening conditions, while helping people to stay active well into their later years.  Of course, a long and healthy life is also determined by genetics, nutrition stress and environment, but your effort can make a difference. WF believes even a little exercise is better than none, and you do not have to spend all your leisure hours in a gym.
 Studies show that gentle walking, climbing stairs, cycling at a moderate pace and other active recreational pursuits help people to stay healthier and more alert, and to outlive their sedentary counterparts.

Q: How many calories should I eat every day in order to lose weight fast?
 A: This is the most frequently asked weight loss question ever and the truth is that total calories consumed each day is NOT the the most important factor but rather the amount of food eaten at any one sitting is what determines whether you will gain weight or lose weight.
 Indeed, too much emphasis has been placed on "calories per day" according to a person's height and weight and this is now known to be false because it is "calories per meal" that determines whether your body will burn those calories or store them as fat tissue.
  For example, you could eat 2,500 calories spread out evenly all day and lose more weight than if you starved yourself all day and then ate a 2,000 calorie dinner, it's not about "calories per day" but instead begin focusing on what you eat at each individual sitting.

Q: Isn't starving myself the fastest way to lose weight?
A: Many people do believe that since overeating is responsible for weight gain then "starving" must be the quickest way to lose weight. Sounds logical at first, after all, since 3,500 calories equals one pound the quickest way to get rid of 3,500 calories is to starve... Right?
 Actually, that is wrong. 
This is wrong because the more you starve yourself the fewer calories your body begins burning each day, so if your body was formerly burning 3,000 calories per day and you begin starving yourself then your body will soon begin burning only 2.000 calories per day, then perhaps 1,500 calories per day, and if you starve yourself enough it will burn even less calories than that until you will be starving yourself and burning very little calories.

Q: How much water should I drink each day in order to lose weight?
 A: This question is a popular and misunderstood question about weight loss. So many people have been told to drink as much water as they can stand each day and that somehow this will magically speed up the weight loss process.
 The truth is that it is important to drink water each day as water helps your body in many ways, but you will not gain some magical advantage to losing weight by drinking 12 or 15 glasses of water per day, it just won't happen.
 Water is important in any diet but if you are drinking so much water that the thought of another glass makes you feel "sick" then you have already consumed enough and you won't be getting any advantage by forcing another glass of water on yourself.

Q: If I eat all "low fat" and "fat free" foods will I lose weight for sure?
A: In short, no. It is now a widely known fact that the consumption of excess carbohydrates is one of the quickest ways to gain weight and the atkins diet (and zone diet) are proof of that fact.
 In fact, many low fat and fat free foods have so many excess carbohydrates (to replace the missing fat) that they can make you gain extraordinary amounts of weight by eating them too often or in too great of a quantity.
  Eating low fat is always a good idea compared to stuffing yourself with high fatty foods, but relying on nothing but low fat foods will not solve your problems to weight loss because it takes a careful balance between fat and carbohydrates (and exercise) to begin losing weight at the fastest rate.

Q: I've been reading about the importance of both antioxidants and fiber in my diet and know that broccoli is a good source of both. How can I find good ways to fix it without reading a lot of cookbooks?
A: Our program includes a search index so that you can easily find all the delicious and healthy Women Fitness recipes using a particular food or ingredient along with the corresponding nutrition information.

Q: Is it true that you should not eat less than 3 hours prior to bedtime? Also, what if you're hungry but you choose not to eat because of this rule? Will your metabolism ultimately slow down over time? Annette Lopez
A: Hi Annette,
  Recently researches on eating habits of overweight individuals it was observed that a number of women gain weight by eating late at dinner. As very few people indulge in a walk or light activity after dinner and go straight to bed ,the BMR of the body drops considerably. The burning capacity of food by the body is best at breakfast and lunch as we are involved in some or the other form of exercise or movement. But by the dinner time there is a drop in body movement ,thus slowing down the burning of food for energy. The food is left to stand in the stomach for a longer time leading to fat deposits.
 To prevent this from occurring, recent studies have begun to suggest that it is better to stop eating after 7-8 PM, more so in case of individuals who are on a weight loss program.
  If you feel hungry then go in for a low fat option in a smaller portion size. Besides there are many other aspects like women tend to lose 1% of muscle every year after 30 yrs of age, this again is responsible for the drop in BMR. So, you see it is not one aspect but a combination of factors which need to be understood to manage body weight. All WF members are well equipped with this knowledge from the five on-line books on complete fitness. I personally recommend that you try to understand the various determinants contributing to managing a healthy weight for life, so as to avoid mistakes and achieve greater success.
In fitness
Namita

Q: Hello Namita!
I was wondering - is it good to eat breakfast even when you're not hungry? And if so, why is it good? And how much should you eat even when you're not hungry?
Thank you
A: Hi Annette,
 Welcome again to www.womenfitness.net. Breakfast is an essential fuel to begin the day and should never be omitted . From the time you had dinner till breakfast time ,it has already been over 7-9 hrs that your body has recieved its fuel to gat charged back into daily routine .Body needs its fuel for the day's routine and if you do not eat your breakfast ,it will begin to derive its energy from the muscle breakdown initiated in your body to derive nutrition.
 Besides after a few hours you will feel drained out and VERY hungry .Now it has been observed that many women during this time end up having the wrong foods.
 You do not necessarily need to stuff yourself . Have a light breakfast and then complement it with a mid day meal at 12 P.M .You can choose from any of the breakfast options like porridge, cornflakes, fruits, yoghurt, fruit juices, sandwiches etc. As a WF member you will gain access to all low fat options for breakfast, lunch and dinner . Do not leave your body to starve for more than 4-5 hrs at a stretch . Growing research now indicates that eating the right foods - especially in the morning - can help to increase the number of neural connections.
WF members recieve suggestions like these in the nutritional online book on healthy eating .
If you wish to recieve more information, take up WF WF Silver Fitness Program to learn the art of healthy cooking and eating for lifelong fitness. We guarantee, that by the time your membership ends, you will be completely confident, healthy and fit woman to take on the world.
In fitness
Namita

Q: Do any foods actually assist you to burn fat? How much of that type of food is it healthy for you to eat and how often should you eat it?
Helen Burnett
A: Hi, Helen
 There is no specific food to burn fat ,but a healthy balanced diet accompanied with an exercise program is the only time tested way to lose fat safely and permanently
The following is a comprehensive shopping list of healthy foods essential for low-fat, well-balanced meals. However, these foods are just recommendations. You should choose foods that are not only low in fat, cholesterol, salt, and sugar; but also those that satisfy your physical and psychological hunger -- those that you will enjoy.
 If you don't care for any of the following foods, simply replace them with other healthy foods that will be realistic in your low-fat lifestyle. When planning a menu, ask yourself these important questions: Are the ingredients easy to use? If it is very complex and time-consuming, it is likely that your plan is unrealistic, and your low-fat meal will be unsuccessful. Is it versatile?
 You might not want to purchase ingredients that are only used in one recipe -- they may end up spoiling in the back of the refrigerator. These are suggestions only and not intended as a complete list:
Vegetables:
carrots, corn, broccoli, green beans, onions, cucumbers, peas, mushrooms, frozen mixed vegetables, cauliflower, potatoes, leafy greens (spinach, etc.), yams, lettuce, pickles, green peppers, cabbage, celery, sprouts, water chestnuts, and garlic.

Fruits:
bananas, berries, dates, oranges, melons, peaches, mango, tomatoes, kiwi, apples, dried fruits (pineapple, apple, mango, papaya), pineapple, canned-fruits (peaches, pineapple), raisins, grapes, and grapefruit.

Condiments:
 mustard, Worcestershire sauce, teriyaki sauce (reduced-sodium), sweet and sour sauce, salsa, non/lowfat mayonnaise, barbecue sauce, low/nonfat margarine, ketchup, low/nonfat dressing, tomato/pasta sauce, and relish.

Meats and Meat Substitutes:
 boneless/skinless chicken breast, boneless/skinless turkey breast, fish (halibut, cod, shark, etc.), extra lean ground turkey, extra lean ground beef, lunch meat (low/nonfat chicken or turkey breast), soy and tofu meat substitutes, and veggie burgers.

Dairy Products:
 low/nonfat milk, low/nonfat cheeses, fat-free egg substitutes, low/nonfat yogurt, low/nonfat cream cheese, and egg whites.

Grains:
 whole wheat bread, pancake mix (whole wheat), millet, pasta (made w/out eggs), cornmeal, cereals, whole grain flour, low/nonfat muffins, oatmeal, white or brown rice, oat bran, oat flour, kashi, whole grain wheat barley, barley flour, tortillas, and buckwheat.

Canned Foods:
 fruits, chili (turkey or vegetarian), baked beans (vegetarian), black beans, kidney beans, vegetables, soups (reduced-salt), tomato paste, and refried beans (low/nonfat).

Herbs and Spices:
 basil, allspice, onion powder, ginger, sage, chili pepper, paprika, dill, cinnamon, thyme, garlic powder, curry powder, oregano, rosemary, red pepper, marjoram, tarragon, dry mustard, cumin, saffron, and nutmeg.

Snacks and Desserts:
 fig and fruit bars, low/nonfat frozen yogurt, low/nonfat cakes, low/nonfat cookies, popsicles, low/nonfat granola, Jell-O(r), gingersnaps, graham crackers, and fruits and vegetables.

I hope this is helpful. Be sure to also go to http://www.womenfitness.net/programs/wtmngmt/rec.htm You'll find
hundreds of easy-to-follow, healthy and delicious recipes.

Q: I am interested in any information or resources on weight gain/management associated with perimenopause and hormone replacement therapy.
Beth
A: Beth,
 Hello and welcome to www.womenfitness.net a complete online guide for women to achieve healthy weight and optimum fitness . Regarding HRT ,check out a complete article on the same at www.womenfitness.net/hrt.htm. Follow the link and you will find information regarding treatment, management ,role of diet and exercise etc .If you need any more reference Contact Us
Sincerely
Namita

Q: I'd like to implement a full-body strength-training and stretching program, but for right now, I'd just like to know a few good exercises for my lower back and abdominals. Can you help me?
A: Of course. Simply select the muscle group you wish to strengthen or stretch and you'll find a list of the very best strength-training and stretching exercise along with complete how-to instructions, including what not to do, safety precautions, alternative exercises, and  demonstrations.

Q: When is the best time to workout? Is it good for your body to exercise at night before you go to sleep?
Brandy Westfall
A: Brandy,
 Any time during the day is appropriate for exercise but it must have been past one hour before you have eating something and at the same time you need to keep yourself off food for another 45 min after exercise to burn your body fat.
You can read the article on The best time to do aerobic exercise at www.womenfitness.net/cardiotiming.htm. The most important thing is that you need to exercise for a healthy body ,and if you find it hard to take out time to exercise in the morning then evening is a very good option .
In Fitness
Namita

Q: Advise me some exercise equipment like exercycle to reduce abdominal fat?
Dr. Natasha K
A: Dear Natasha,
Cardio-vascular exercises are the only permanent way to melt away fat from any part of your body . There is nothing as spot reduction ,it is only when you adopt a regular cardio regime composed of low and high intensity workout can you achieve your health and fitness goals. Aerobic cross-training is effective for weight loss because you are toning and training the fat-burning systems more of your muscles. It turns more of your muscles into 24-hour fat-burning machines! You are also more likely to exercise on a regular basis and for longer periods of time. this also promotes weight loss and fitness.
Walking, jogging, biking, rowing, stair climbing, swimming, exercise videos, etc are excellent form of cardiovascular exercises and can help you achieve a successful fat loss if you follow the principles and guidelines of a healthy weight loss program.
What you need is a complete fitness program based on the five components of complete fitness, like the one offered by WF to achieve a healthy and permanent fat loss .If you are interested to know more about WF fitness programs, log on to www.womenfitness.net/membership.htm.
in fitness
Namita

Q: I am 56 yrs old. I am diabetic and have had breast cancer (1994 & chemo)and
high cloresteral. I have a very pronounced abdominal area. I have tried sit ups, curls and
most exercises to strengthen this area but every exercise hurts my lower
back. I am on a low fat and low sugar diet. I weigh 153 lbs and am 5'5". I walk
everywhere I go, approx. a mile three times a week maybe more. I would
appreciate any information.
Thank You for this wonderful website.
Lynn Jackart
A: Hi Lynn,
Welcome to www.womenfitness.net, a complete online guide for women to achieve healthy weight and optimum fitness .
Ageing has lead to sagging of both external and internal abdominal organ . Women after the age of 30 begin to lose 1% of their muscle content every year . So the need for an adequate fitness program composed of cardiovascular and strength training exercises become essential for women above 30 yrs of age to prevent muscle loss ,achieve healthy weight and gain muscle strength and tone .
A complete fitness program includes strength training exercises for every part of the body split into two workout ,one composed of exercises for shoulder, chest, triceps, abdomen and the other to workout the legs, biceps, back and the abdomen.
The abdomen consist of several muscle groups which are located in the middle just below the chest going down to the public bone. These include upper, middle and lower abs, which start near the middle of the sternum and run vertically to lower part of the pelvis. The transverse ab muscles run horizontally and are the deepest muscular layer of the abs and run around the body. The oblique ab muscles lie around the lower eight ribs and are responsible for helping you to twist and bend sideways. It is important to have strong abdominal to perform day to day activities besides over coming low back pain common in women. You need to work on each of these muscles individually to strengthen them. Log on to www.womenfitness.net/programs/strength/exercises.htm for some of the best abdominal exercises included with information regarding the specific muscle group's worked, along with thorough explanation of how to do each exercise. Besides you need to add variety and increase and decrease the intensity of the workout to keep your muscles guessing .
In this way you will be able to overcome monotony and achieve excellent results .At the same time do not forget to workout your lower back ,each time you workout the abdomen .This will help in building strength in and around the area of abdomen and help you overcome back pain .
Do not forget to warm-up and stretch before a workout ,you can log on to www.womenfitness.net/programs/flexibility/exercises.htm for some of the best stretching exercises . Completely Relax and cool down after the workout .
To sum up ,a healthy diet, cardiovascular regime and a strength training routine is the only way to achieve a fit body .Any improvement for now would do you good and if you are regular in your workout regime you will definitely be able to achieve your goal . You need to be patient for the progress will be slow but as you increase the frequency, duration and intensity of exercise you will see results .
Do not forget to take permission of your doctor on the level of activity you can indulge in at a stretch .
In fitness
Namita

Q: I have lost a total of 19lbs in the last 3 months, and have been going to the gym for the past 3 weeks, I do str. training 4days a week and cardio about 30-45 min. 5 or 6 days a week. My question is, is this enough and how long before i see real results? also i would like to know how much more does muscle weigh than fat?
 debbie
A: Hi Debbie,
 Keep up the great work. As indicated in your mail it seems that you have succeed in melting away the fat .If you have been regular on a workout for 3 months as indicated ,you must definitely must have begun seeing positive changes in your physical, mental, emotional and social lifestyle . You can rest assured that even at times when you are not able to view significant results there are positive internal developments taking place as a result of which you will see increase in energy level, improved sleep pattern ,less heightened emotional states etc.
 The true measure of success in our program is not how much fat, not weight, you lose. The old adage "muscle weighs more than fat" is absolutely true, so the amount you weigh is really not all that important. If you replace 6 pounds of fat with 3 pounds of muscle (toned, firm, shapely muscle, not bulging body builder muscle) you will be miles ahead of someone who just managed to lose 6 pounds.
If you replace body fat with muscle, you will notice that your clothes look and feel better on your body, you will have more energy and more stamina and you will be much more pleased with yourself, regardless of what you weight.
Adequate balanced diet also should be an important part of your fitness program to achieve lifelong success .Eating a controlled number of calories at one daily meal will result in the loss of more muscle, and the deposition of more fat, than eating the same number of calories over three daily meals. The best way to lose bodyfat is to combine an exercise program with a balanced diet, but one that reduces caloric consumption so that one's projected loss is 1.5-2.0 pounds per week.
The scale is probably one of the biggest causes of failure in weight loss programs. Society has conditioned us to step on a scale whenever we want measure our success at losing or maintaining our weight, but what does a scale really tell us?
Two people with different body styles can weight the same, but look and feel completely different. It is impossible for you to know if you are losing fat, muscle, water-weight or anything else based solely on your weight.
You should recondition yourself to judge your success by the inches you lose, the way your clothes look and feel and by how much your body fat reduces (if you have a way of measuring it).
In fitness,
Namita

Q: I am just wondering if you might have anything on Swimming? Like where I can get a "Swimming Software Coach". So, I can try to see which workout suits me for my level. Or, just give me anything on Swimming you have.
Jennifer Hoover
Hi Jennifer
 A: Welcome to www.womenfitness.net a complete on-line guide for women to achieve healthy weight and optimum fitness .Regarding Swimming ,you can log on to www.womenfitness.net/programs/cardio/exercises.htm and check out swimming under the exercise category to know more on the principles and guidelines of a complete swimming cardio workout .
For more links on swimming you can check out the following links at http://members.aol.com/swimbetter/links.htm.Again for analyzing and improving performance in aquatics log on to http://members.aol.com/swimbetter/, here you will find free workout downloads for swimming.

Q: Why is it important to allow a full day of rest after training a particular muscle group? What are the negative effects of lifting weights with the same muscle group two days in a row, and not allowing a day between? Will NOT RESTING DECREASE muscle? HELP!!!!!!!!!! I have been searching high and low and i can't seem to find a straight forward answer! 
(The Lumbs )
A: Hi Kristen,
 When you use muscles you have not used for a while or try a new exercise or training technique, it is normal to feel a dull ache of soreness in the muscles that were trained. This pain is caused by microscopic tear in the fibers of the connective tissues in your body�the ligaments that connect bones to other bones, and the tendons that connect muscles to bones. 
When blood is forced into your muscles during your weightlifting program it potentiate's the �microtrauma� or tiny little tear in your muscles that we mentioned above. When this happens, your muscle tissues repair and rebuild themselves bigger and stronger than they were if you allow ample resting time. This is why you never train the same muscle group two days in a row; if you do, you cut off the rebuilding process.

Q: The exercise instructions,  demonstrations, and 12-week programs look great, but how will I remember what to do when I get to my health club?
A: We've made it very simple. Just print out the  demonstration along with the exercise instructions; they'll show you exactly how to do the exercise, the common mistakes to avoid, and the precautions to take in order to insure your safety. In addition, each of the 12-week strength-training programs lists the name of the exercise, the recommended number of sets and repetitions for your goals, and the order in which to perform the exercises for each muscle group in order to get maximum effect. You can also print out these lists and take them with you to your club.

Q: I was wondering if you have any good techniques on getting rid of stubborn fat around the ab's. I had a baby 14 months ago, I lost all the weight (and extra) through jogging alone. My problem is I stopped jogging for 3 months due to my schedule at the time and gained weight, all around the stomach...I look like I'm pregnant again; I have been working out 5 days a week for 6 weeks (3 days weights, 5 days cardio for 30-40 minutes) I have also cleaned up my eating, but I have seen barely any results, I am get
ting discouraged.....do you have any suggestions that will give me results? Would having 1 gram of protein for every pound i weigh make a difference? (I also forgot to mention that I have a cheat day once a week, meaning I eat whatever I want in that day)
Sincerely,
Paula Ginther
A: Paula,
Welcome to www.womenfitness.net ,a complete on-line guide for women to achieve healthy weight and optimum fitness . It has been observed that number of women tend to gain weight after delivery and child birth, which tends to become stubborn fat .
The one and only way of losing fat is by taking up a cardiovascular program balanced with proper diet and a strength training program. What you need is to incorporate an exercise program into your daily routine to begin with. You need to take out time at least 30-45 min to begin with and devote it completely to your health and fitness . Mind you this needs to be an important aspect of your life . Plan out your daily routine in and around your workout program . Try to indulge in activities which will really help to burn out your body fat .
Take up aerobic cross training to achieve a successful weight loss .Here are some of the exercises you can use in your cross-training program; walking, jogging, biking, rowing, stair climbing, swimming, exercise videos, etc. Any combination of aerobic exercises will do.

Aerobic cross-training is beneficial to you in several ways:
1. It provides variety which eliminates the monotony often associated with doing the same exercise for a long period of time.
2. If your exercise sessions are less monotonous and more enjoyable, you are much more likely to exercise more often and for longer periods of time.
3. You are less prone to over-use injuries that sometimes occur from doing the same exercise movements over and over again.
4. You tone more muscles because you are using more muscles. For example, walking tones mostly the lower body muscles and rowing tones upper body muscles also. Even exercises like walking and biking that both tone lower body muscles, tone them at different angles and each tones some small muscles that the other doesn't.
5. Aerobic conditioning is very specific to the muscles being worked. For example, you can walk ten miles a day and still be somewhat breathless after climbing stairs because you haven't trained the muscles for that specific movement. Aerobic cross-training allows you to develop more comprehensive aerobic training.
6. Aerobic cross-training is effective for weight loss because your are toning and training the fat-burning systems of more of your muscles. It turns more of your muscles into 24-hour fat-burning machines! You are also more likely to exercise on a regular basis and for longer periods of time. this also promotes weight loss and fitness.
To strengthen the muscles of your abdomen ,you can complement your aerobic workout with these abdominal exercises . These exercises should be continued till fatigue after careful warm up and stretching .

Bicycle Maneuver: Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep even relaxed breathing throughout. 
Captain�s Chair: Stabilize your upper body by gripping the handholds and lightly pressing your lower back against the back pad. The starting position begins with you holding your body up and legs dangling below. Now slowly lift your knees in toward your chest. The motion should be controlled and deliberate as you bring the knees up and return them back to the starting position. 
Crunch on Exercise Ball: Sit on the ball with your feet flat on the floor. Let the ball roll back slowly. Now lie back on the ball until your thighs and torso are parallel with the floor. Place hands behind your head (or cross your arms over your chest) and slightly tuck your chin in toward your chest. Contract your abdominals raising your torso to no more than 45 degrees. For better balance, spread your feet wider apart. To challenge the obliques, make the exercise less stable by moving your feet closer together. Exhale as you contract; inhale as you return to the starting position. 
Vertical Leg Crunch: Lie flat on the floor with your lower back pressed to the ground. Put your hands behind your head for support. Extend your legs straight up in the air, crossed at the ankles with a slight bend in the knee. Contract your abdominal muscles by lifting your torso toward your knees. Make sure to keep your chin off your chest with each contraction. Exhale as you contract upward; inhale as you return to the starting position. 
Reverse Crunch: Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head or extend them out flat to your sides�whatever feels most comfortable. Crossing your feet at the ankles, lift your feet off the ground to the point where your knees create a 90-degree angle. Once in this position, press your lower back on the floor as you contract your abdominal muscles. Your hips will slightly rotate and your legs will reach towards the ceiling with each contraction. Exhale as you contract; inhale as you return to the starting position. 
If you regularly follow a routine of an aerobic workout and follow a well balanced diet based on cereals ,fruits and vegetables ,there is no reason that you will not be able to achieve a healthy weight .Besides ,the muscle gain with an appropriate strength training program will also help in burning of fat by Increasing body's BMR .
One more thing if you regularly follow a fitness routine this cheat routine will not interrupt in your weight loss program ,Infact it will serve as a treat for keeping up the great job . Women who regularly follow an exercise routine do not really have to bother for what they eat ,for they know ,that they will burn it off the next day or eat a little less at the next meal .
For a personalised ,fitness and diet program to achieve your weight loss goals ,you can take up WF membership program .You can check out the link for varied health benefits women recieve as a WF member .
In fitness
Namita

Q: Hi, I'm 25 years old and I'm planning to have a baby in 5 years. That gives me plenty of time to work out and be physically fit. But my question is, were can I get information about preparing my body for pregnancy, during pregnancy and labor?
I want my body and health to be in the best condition before I get pregnant so that I can have a very healthy baby and an easy deliver.
Veronica Perez
A: Hi Veronica,
 Welcome to www.womenfitness.net, a complete online guide for women to achieve healthy weight and optimum fitness . Women Fitness has brought down all the information women look for regarding health and fitness at one stop . WF offers on-line books to women to know themselves better, understand their body ,know about the various aspects that combine to make a healthy women and also principles and guidelines how to achieve lifelong optimum health and complete fitness . Pregnancy is one of the phases in a women's life, a time when she goes through varied physical, nutritional and emotional needs .Women Fitness has taken care of all the factors essential for pre and post-term pregnancy whether related to diet, exercise and medication. WF has gynaecologists, Dr. K Tandon & Dr A Tandon who offer online support to women ,log on to www.womenfitness.net/wfteam.htm.All the recommendations regarding diet and exercise are based on the recommendations By-The American College of Obstetricians & Gynecologists.
Dr K Tandon is a leading gynaecologists& obstetrician heading a private nursing home ,she has served more than two generation women in pregnancy and normal delivery of babies . Information regarding diet, exercise and weight management during pregnancy can be found in the five on-line books on complete fitness, namely cardiovascular, strength training, flexibility, nutrition and weight management . 
Body weight increases at different rates during pregnancy and to know how much is right for you is important to prevent pilling up of fat . Most experts agree that, based upon the limited data available, proper strength training poses little risk to the mother or the developing fetus. In fact, it may be very beneficial for a pregnant woman. WF has laid down guidelines of a strength training program for pregnant and postpartum women .We will guide you as to how much exercise is just right for you.

Q. I want to know how to lose the fat in my legs and reshape it. I've always had big legs and a small top, but I want to balance it out without putting more weight on top. What should I do?
Martha
What can I do to get rid of my large butt and thighs. I am a secretary and sit on them all day long every day. Please help!
Aidells

A: Well, there are two issues here. One is weight loss and fat reduction, and the other is leg training. I'll get to some leg exercises in a minute.
We all store fat in particular places on our bodies. Women tend to store it more on their hips and thighs, men around their middles. By the way, storing fat on the hips and thighs is healthier in terms of risk for cardiovascular disease.
If you reduce the overall amount of fat stored on your body, you will lose some from your hips and thighs as well. Aside from doing aerobic exercise four or five times a week for 45 minutes or more -- this frequency and duration are suggested goals to work to and by no means the amount of exercise you should start out doing -- do some upper-body weight training to help maintain and increase the amount of lean muscle you have on your frame. More muscle translates into a higher resting metabolism, making it easier to keep fat off once you lose it.
To kill two birds with one stone, select cardiovascular exercises that recruit the leg muscles to help shape your legs and also boost overall calorie burning. Swimming won't work as well as cycling, walking, in-line skating and running for burning calories and toning leg muscles. In-line skating is particularly good for working your gluteus (butt muscles) and so is using a stepper.
If you have access to a gym, the leg extension, leg curl and leg press machines are great for training your leg muscles. Also try the AB/AD machine, (abductor/adductor, the inner and outer thigh muscles). But don't think that spending 15 minutes doing a thousand reps each session will make your hips smaller. Use it as you would any other weight machine: one or two sets of 10-15 repetitions.
Squats and lunges can be done in the home or gym, and they're great for attacking those "problem areas." If you're working out in your own at home, an exercise video like The Firm or Kathy Smith's Great Buns and Thighs can make your workout a little less boring. A wide selection of videos can be purchased at Fitness Videos.

Q. I have been working out for around a year now and I cannot get my lower abs into any type of shape. Despite doing 900 various crunches, ab roller, and 100 sit-ups four days a week, along with running and my regular workout on the weights, I still have a tire around my waist. What else can I do?

A: "What should I do to get abs?" I am still asked this question more often than any other. Although the question is often phrased differently, the answer is always the same: Seeing your abs � or any other muscle group for that matter - is strictly the result of having low body fat levels. You get low body fat from proper diet and cardio, not from doing hundreds of ab exercises every day.
It may seem like your lower ab muscles are hard to develop, but it�s not really an issue of muscle development at all � you simply store your fat in the lower abdominal region more readily than other parts of your body.
Most people don�t have their fat distributed evenly throughout their bodies. Each of us inherits a genetically determined pattern of fat storage just as we inherit our eye or hair color. In other words, the fat seems to "stick" to certain areas more than others. Men often tend to store fat more readily in the lower abdominal region (the "pot belly"). In women, the "stubborn" areas are usually the hips, thighs ("saddlebags") and the triceps ("grandmother arms"). These are the first places the fat goes to, and the last places the fat comes off.
You could focus on more "lower ab" exercises like hanging leg raises, reverse crunches and hip lifts, but even these won�t help as long as you still have body fat covering the muscles. You can�t "spot reduce." I would suggest cutting back the volume on your ab training and spending the time on more cardio work instead. Personally, I do about 15-20 minutes of ab work two times per week. (About 8-12 sets of 10-25 reps). Here is a typical ab routine that I use:
1.Hanging leg raises 3 sets, 15-25 reps
Superset to:
2.Hanging knee ups (bent-knee leg raises) 3 sets, 15-25 reps
3.Incline Revere Crunches 3 sets, 15-25 reps
4.Weighted Cable Crunches 3 sets, 10-25 reps
For maximum fat loss, you should do cardio 5-7 days per week for 30-60 minutes. You could continue running or mix up the type of cardio you do (stationary cycling, stairclimbing, elliptical machines, and other continuous aerobic activities are all excellent fat burners). Once you are satisfied with your level of body fat and your abdominal definition, you can cut back to 3-4 days per week for 20-30 minutes for maintenance.
As far as diet goes, here are a few fat-burning nutrition guidelines in a nutshell:
1.Eat about 15-20% below your calorie maintenance level
2.Spread your calories into 5-6 small meals instead of 2-3 big ones.
3.Eat a source of complete, high quality protein with each meal.
4.Choose natural, complex carbs such as vegetables, oatmeal, yams, potatoes, brown rice and whole grains. Start with at least 50% of your calories from complex carbs and reduce carbs slightly (esp. late in the day) if you are not losing fat.
5.Avoid refined, simple carbs that contain white flour or white sugar
6.Keep total fats low and saturated fats low. Aim for only 15-20% of your total calories from fat. A little bit of "good fat" like flax oil is better than a no fat diet.
7.Drink plenty of water � a gallon is a good goal to shoot for if you are physically active.
1000+ reps of ab work four days a week is an amazing feat of endurance, but that�s not how you get abs! You probably have outstanding development in your abdominal muscles. Unfortunately, if your abs are covered up with a layer of fat, you won�t be able to see them no matter how many crunches or sit ups you do. You "get abs" from reducing your body fat and you reduce body fat mostly through diet and cardio.

Q.  I'm pretty lean overall, but no matter what I do, I can't seem to get rid of this last little bit of fat on my lower abs. What are the best ab exercises to burn the fat off?

A: If I hear this question one more time, I'm gonna scream! Ok, let me clear this up once and for all: You can't "spot reduce" fat from one specific part of your body! You lose fat systemically. That means you can't control where it comes from. When fat is oxidized for energy, you will draw it from all areas of the body, and the first place you tend to put it on will be the last place it comes off. Everyone has certain "stubborn" areas where it seems "hard to get rid of" but the fat WILL go, it will just be the last place to go. The best way to burn fat off your abs is not to do more ab work, but to do more cardiovascular work: bike, Stairmaster, treadmill, elliptical machine or rower - they're all great fat burners. Work at about 70-85% of your age-predicted maximal heart rate (220-your age) and maintain it for 30-45 minutes 5-6 days a week for optimal results. Train your abs about twice a week, just as you would any other body part. Doing your abs every day will do almost nothing to remove the layer of fat covering the muscles. In fact, it is possible to have a great set of abs that you can't even see because they are covered up with a layer of fat! And don't forget, nutrition is half the battle when it comes to fat loss! If you're drinking beer and eating pizza, it doesn't matter what you do in the gym, you'll never have a great set of abs.
Formula for ripped abs:
Nutrition 50%
Cardio 49%
Ab exercises 1%

Q. How Is Arthritis of the Shoulder Treated?
Radha
A: Dear Radha,
Most often osteoarthritis of the shoulder is treated with nonsteroidal anti-inflammatory drugs, such as aspirin, ibuprofen, or cox-2 inhibitors. (Rheumatoid arthritis of the shoulder may require physical therapy and additional medicine, such as corticosteroids.) When non-operative treatment of arthritis of the shoulder fails to relieve pain or improve function, or when there is severe wear and tear of the joint causing parts to loosen and move out of place, shoulder joint replacement (arthroplasty) may provide better results. In this operation, a surgeon replaces the shoulder joint with an artificial ball for the top of the humerus and a cap (glenoid) for the scapula. Passive shoulder exercises (where someone else moves the arm to rotate the shoulder joint) are started soon after surgery. Patients begin exercising on their own about 3 to 6 weeks after surgery. Eventually, stretching and strengthening exercises become a major part of the rehabilitation program. The success of the operation often depends on the condition of rotator cuff muscles prior to surgery and the degree to which the patient follows the exercise program.

Q. If I practice Pilates, what results am I likely to experience?
A: Here are some specific benefits most regular Pilates practitioners experience:
increased core strength and stability
longer, leaner, more flexible muscles
increased strength without bulk
improved posture
enhanced ease of movement
heightened body awareness
improved sports performance
improved balance, coordination, and circulation


Q. What exactly is 'dietary fibre' and why is it supposed to be so good for you ?
Amy

A: The term dietary fibre does not refer to any single substance but rather to all the edible but largely indigestible parts of plant foods such as grains, fruits, vegetables and pulses, Technically, these substances are known as non-starch polysaccharides, or NSPs, and you may see this on some packaging.Fibre is broken down in the gut but has negligible nutritive value - that is, it does not provide useful amounts of calories, protein, fat, vitamins or minerals. Even so, it is an essential part of a healthy diet. It keeps the digestive tract functioning properly and has been shown to play a part in preventing some serious diseases. And since fibre provides bulk and a feeling of fullness without excess calories, it can also help to control weight. Eating too little may result in constipation - which is turn can lead to piles - and other intestinal disorders. A low-fibre diet also tends to be high in refined carbohydrates and fats, promoting weight gain and, depending on the type of fat, heart disease.Fibre is measured ion grammes(g) (loz=30g) and nutritionists recommend an average daily intake of 18g, obtained from bread, cereals, fruit, vegetables and pulses. This is equivalent to about 12 slices of wholemeal bread or, more realistically, a bowl of muesli (3g), two slices of wholemeal bread (3gt), two apples (5g), two helpings of vegetables (4g) and a medium jacket potato with skin (3g). Most people currently eat only about two-thirds the fibre they need.

Q. What does fitness consist of?
Alexandra

A: True fitness involves a combination of activities that enable you to perform physical tasks well. It has several components,
STAMINA A healthy heart provides stamina, or endurance. The best exercise for the heart is aerobic- meaning that it burns oxygen. To be effective, aerobic exercise has to be energetic enough to make you slightly breathless, walking, running, cycling, swimming and aerobics increase stamina.
SKILL - Being fit also means being able to control and coordinate our movements, and being able to balance and tract quickly. We use these sills whenever we move, but many sports and physical activities also develop mental and social skills.
MUSCULAR STRENGTH - Powerful muscles can improve posture and protect against injuries and back pain, as well as helping with every day activities such as carrying the shopping. Muscle -strengthening exercise is called an-aerobic - it does not require extra oxygen. Activities such as swimming and cycling combine anaerobic and aerobic exercise.
BUILDING STRENGTH - Weightlifting is one of the purest anaerobic, or strength, exercise. To be truly fit, you need aerobic exercise too.
MUSCULAR ENDURANCE - Repeated movements, such as pedaling a bike inflating a tyre with a foot pump or beating up a cake mixture, improve your muscles' ability to keep on working hard without tiring.
SUPPLENESS - Flexible muscles are strong and healthy, and help to preserve mobility and independence ion later life.
DEVELOPING ENDURANCE - The big muscles of the body, such as the quadriceps in the thigh and the biceps in the arm, need slow, rhythmic exercise to build their ability to keep going. Cycling, swimming and walking all serve the purpose.

Q. Thank you for your prompt reply. Since I didn't give you my aerobic workout and cardiovascular regime in my last e-mail (which is below your e-mail), I would like to do that now. I run for 30 minutes (about 3-3.5 miles) every other day. I also use stairmaster machines for 20 minutes every other day. Then, I lift weights that concentrate on my arms, such as my triceps, biceps, and shoulders. Consequently, I think that my exercise habits are strong, but I am still unsure why my stomach is getting bigger. Does one's stomach usually get bigger when it gets more muscle? And could it possibly be that I need to improve my diet? I'm not the most healthy eater. I love cereal, and so I eat 1-2 bowls for breakfast and then maybe 1 or 2 for lunch or dinner along with my meal. Also, I eat a salad for dinner about once a week, and I haven't had any sweets/desserts for about 3 weeks. I was also thinking that it could be my body type. I notice that I tend to develop fat around my stomach rather than my thighs.
Sorry that this is e-mail is so long. I hope it covers everything that you need to know in order to help me try to lose some of the fat around my stomach and love handles.
Thank you and have a great day!
Annette

.Annette,
You need to get your basics clear that, by following a fitness program based on the five components of complete fitness namely, cardiovascular strength training, flexibility training, nutrition and weight management only you can achieve lifelong healthy and fit body. Not following any one of these components will interrupt in achievement of your health and fitness goals.

Body fat and muscle are two different layers, fat being the uppermost followed by muscle layer. In your instance the muscle layer has seemed to develop with less effect on the layer of fat. Another aspect, which you need to understand, is that the fat cells once created cannot be eliminated from the body (only by surgery) completely. What happens is that these fat cells are squeezed down, as long as you follow a healthy diet and exercise pattern. But these cells will swell up as and when you get down from the track and adopt unhealthy eating habits .

Now, To lose weight a calorie deficit needs to be created to facilitate breaking down of fat as a source of energy .Similarly if appropriate amount of exercise is not rendered to the body ,and proper dietary pattern is not followed ,there will be breakdown of muscle content of the body instead of fat .The Body tends to derive its energy first from the muscles if you go on a diet or do not consume needed calories bringing about a drop in the body's metabolic rate.
Therefore to conserve the muscles and achieve optimum fat loss it is essential that you follow a fitness program essentially composed of cardiovascular exercise and strength training along with a balanced diet composed of cereals, fruits and vegetables .
The other aspect is plateau .In the fitness arena, a plateau happens when the improvements you've grown to expect start leveling off, or stop happening altogether. Actually, it's a problem that can occur in any area of your life: You're going to the gym every day, but your muscles aren't responding, and your body is looking any better. You're eating right, but your waistline isn't getting smaller.
Here are few suggestions for you :

.Keep a food journal. Better, keep track of your nutrition with a computer program that gives you a nutritional readout on everything you eat. This will let you know if you're eating more calories than you thought you were, and how balanced your meals are.
.Spend 20-40 minutes on every aerobic exercise session. Just remember, the shorter the aerobic workout, the more intense it needs to be to burn maximum calories. If your workout is longer, intensity is lower.
.If you've been eating an ultra-low fat diet, add back some healthy fat, such as fish, olive oil, nuts, and avocado. Cut out a serving or two of starchy carbohydrates to make up for the extra calories. Adding a small amount of fat helps you feel satisfied sooner, and longer.
.Quit starving yourself. This is what causes your body to hold on to fat for dear life. Eat enough healthful food throughout the day to keep your blood sugar steady, your metabolism up, and your energy high.
.MOVE YOUR BODY in the weight room - do circuit training, allowing as little time as possible (or NO time) between sets. This is an excellent way to rev up your metabolism. No more "shooting the breeze" with others. Get in, work hard, get done. THEN socialize.
.If you've been working out mostly on weight machines, try out free weights or bands. Get a trainer to show you proper technique and use a spotter for heavier weights.

Q. Hi WF! I just joined and was hoping you could offer suggestions on how many fruits and vegetables I should eat daily, the benefits of doing so, and easy-to-follow ideas for improving the nutritional value of my diet. I really look forward to your program and I'm
excited to begin achieving good results. Thanks!
Cindy.M
A: Sure,here comes the answer, you should eat a minimum of 3-5 servings of fruits and vegetables every day for optimal health. Fruits and vegetables are rich in vitamins,
minerals, and fiber. In addition, they also contain antioxidants and phytochemicals, shown to prevent cancer, heart disease, stroke, and other diseases.

Make a list of all the fruits and vegetables you enjoy eating. Think of ways to include them in convenient snacks. Carrots, celery, apples, kiwi bananas, oranges, mango, and berries are great choices. Also, decide which fruits can be added to other snacks to enhance flavor. For example,
bananas and dried fruits can be added to cereal or low/nonfat yogurt. Also, think of ways to add more fruits and vegetables to your recipes or meals. This will not only add flavor and texture to your meal; it will help you get the nutrients you need for a healthy diet.

Some ways to incorporate fruits and vegetables into every meal:

Breakfast:
� Instead of coffee, drink fruit or vegetable juice.
� Put a half-cup of fresh, frozen, or dried fruit on your cereal,
pancakes, or yogurt.

Snacks:
� Instead of soda, have an 8-oz. glass of vegetable juice, grape juice,
apple juice, lemonade, or cranberry juice.
� Eat fruit or raw vegetables. Many come conveniently packaged for your
purse, pocket, or briefcase.

Lunch:
� Have a salad. Add as many of your favorite vegetables as possible.
A large salad with mixed vegetables can count for 2-3 servings.
� Add as many of your favorite vegetables to your sandwich or soup as
possible.

Dinner:
� Make vegetables a part of the main dish: Add vegetables to chicken
or tofu stir-fry. Add plenty of vegetables to lowfat lasagna.
� Instead of pepperoni or Canadian bacon, add your favorite vegetables
to a pizza with low/nonfat cheese.

Desserts:
� Put fresh or frozen fruit onto frozen yogurt or nonfat ice cream.
� Add fruit to angel-food or other lowfat cakes.

Also, in the WF On-line Nutrition Book
http://www.womenfitness.net/programs/nutrition/contents.htm, you'll find many more
tips like these to improve the nutritional value of your meals, which will improve the results you achieve with your fitness program. You'll not only learn the role, food sources, and RDA's of each vitamin and mineral, I'll also personally figure out the amount of calories, protein, fat, and carbohydrates YOU should consume each day. Simply reply with your weight, age, and activity level (how often you exercise and the intensity) and I'll reply ASAP.

In fact, as a WF member, you can also e-mail us with a list of foods you enjoy and we'll provide easy-to-follow ways to improve your nutrition, ways tailored to YOUR lifestyle and preferences. And with our hundreds of Healthy Recipes (http://www.womenfitness.net/programs/wtmngmnt/rec.htm),
you can be sure that you're eating a very healthy, well-balanced diet sure to help you achieve all your goals!

And our new Free Nutritional Food database (http://partners.calorieking.com/foods/?partner=womenfitness) is perfect for
analyzing the nutritional value of more than 16,000 foods, it also serves as a great way to keep track of your meals and whether or not you've met your daily goals.
I really hope this helps. Keep up the excellent work and let me know how else I can help!
Namita

Q. Could this be IUGR? My wife just gave birth to our third child, a 6 lb 13oz baby boy at 40 weeks. Our first child, a girl, weighed 7 lb 8 oz at birth and our second, a boy, weighed 8 lb 10 oz and he was over two weeks overdue. I am wondering why out third child is smaller than the other two. The obgyn said everything looked normal and the placenta looked healthy and the pregnancy was uneventful, still, me and my wife want a second opinion. Do babies come in all sorts of sizes, even within the same family, for completly normal reasons? Thank you

Dear Jeffery,
Your obgyn is right if everything looks normal to her. In fact, babies weighing 3.3 pounds (1,500 grams) or less are classified as very low birth weight. There are a number of factors which can to some stage affect the weight of the baby like the mother's age during conception, alcohol use and smoking, High levels of caffeine intake, mother's nutrition, health and fitness before and during pregnancy. Nutrition is one of the most important factors affecting the health of your baby.
Its important that the baby be healthy rather than being heavier. Consult your pediatrician for a view on the baby's physical health. I hope the above information helps. Dr Tandon.

Q. Can you please explain to me a "crunch" for your abs? Many people told me its these easy steps

A
 *Lie down on your back and put you hands behind your neck.
* Bend your knees and lift your feet off the ground.
* Pull your upper body off the ground until your elbows touch your knees.

Q. What are the home made food to be taken to keep the body fit and fine?

Dear Monika,
All foods (refer, food guide pyramid) cooked in low fat especially carbohydrates and proteins accompanied with fruits and vegetables serve the body well. Lay less significance to fried foods; look for alternate cooking methods to enjoy your meals, Eat sweets in moderation etc. Whenever you feel hungry in between meals, snack on popcorn, fruits, few dry fruits (carry healthy fat), yoghurt etc   
Click here, to read more on A Healthy Diet for Life.
Good Health,
U. Malthotra

Q. What happens when you eat a lot of dietary fiber and not enough water?   what causes water retention?   why don't i lose weight when i exercise and eat the same amount?
Maggie

Dear Maggie
Fiber generally refereed to as �roughage� is essential for the healthy functioning of your body. It plays a very important role in nutrition and is very beneficial to many aspect of health. The first is weight management. A diet rich in fiber can help to promote fat loss if fiber food replaces fats and sweets. This is possible because fibrous foods offer fewer calories per gram (4 calories/gram) than fats (9 calories/gram) they are not easily converted to fat and also have the ability to expand to up to 10 times their weight and size in the stomach. Fiber gives you an edge on weight management, not only by satisfying your appetite but also by slowing down calorie absorption and keeping energy levels up.

It's important to drink more fluids when you increase the amount of fiber you eat to prevent constipation and facilitate better absorption of nutrients by the body. If you don't already drink over 6 glasses of liquid a day, drink at least 2 more glasses of water a day when you increase your fiber intake.

After 30 women begin to loose 1% of muscle mass every year which brings about drop in the level of metabolic rate, hence lesser food is required for survival. This is not the case with women who follow a strength training routine.

Good Health
Usha

Q. How can i lose the weight from around my stomach & hips? I've been working out for about a year already and have lost inches, but this area is very difficult! I do have children and this area seems like a little pouch.

Dear Dee
To keep on achieving results from your fitness routine, it's important to mix it up and keep the workouts interesting and productive.  Every time there occurs a plateau in weightloss or fitness program there lays a clear indication that there is a need to revamp the fitness routine to keep the body guessing and respond effectively to exercise routine. Click here, to check out the article on, Revamp your fitness routine.

Find ways to change your exercise routine and if you desire WF health and fitness experts to help you go forward, then Join Women Fitness Today.

In fitness
Namita


Q. I just bought a bowflex. I am not overweight. I am 5'3" tall and weigh 105lb I would like to build more muscle. I am wondering what sort of diet I should go on to help me build muscle while I am working out. I don't want to bulk up I just want to tone.
Thank you Dawn

Dear Dawn
Check out the link on,

If you need further help, Contact Us.

In fitness
Namita

Q. I was writing to you to ask your advice on weightloss. I am a 30yr old african-american. I weight about 230lbs, I can't seem to get modovated to workout, i really don't eat a lot of junk. I believe it's the times I eat my meals,can you help push me in the right direction?
Lisa

Dear Lisa
Start looking for real, strong reasons to lose weight and stay healthy . With the rise in number of disease, it has become the need of the hour to begin taking positive steps in the direction towards maintaining Good health.

How would you feel, finding yourself rushing to the hospital every other day, taking 6-7 medications and not being able to enjoy food and life? Life is meant to be enjoyed, to enjoy one needs to remain healthy and fit and that's the reason why one needs to make exercise an inseparable part of daily routine, even if that sums up to be 15-20 min. Is, putting in a 15-20 min daily in a workout too much to ask for all the gains?

 These are the questions you need to answer yourself, as long as you remember the benefits you will never be discouraged. Play it as a game, you have set out to win. For motivational articles, click here.

 If you wish to make Women Fitness a partner in your fitness routine simply log on to http://www.womenfitness.net/wf4months.htm to learn the many benefits of being a WF member.

 In fitness
Gwen

Q. I was wondering which is more effective - performing cardio, then weight training, or performing weight training first, then finishing the workout with cardio?
LOTA REYES

Hi,

It is better to weight-train first. The weight training will deplete the glycogen in the body as a primary source of energy, also you need all the energy you can get in order to train hard with the weights.

Thereafter it is better for you to do your cardio workout as this will result in your body to burn up fat as an energy source as already you have depleted your glycogen levels.

Also this will facilitate the removal of lactic acid which builds up after weight training.

So first train weights then perform a 20 to 30 minute cardio workout at level of about 65 percent of your maximal heart rate to encourage fat loss.

Hope this helps.

Kind regards
Marie

Q. HELP!!! I cannot seem to loose any weight, I think I am at that all too famous "Plateau", what now? I am a 34 year old female with epilepsy. I take Dilantin, and Topamax. Shannen

Dear Shannen
Weight loss is a matter of simple calculation of what you consume (in form of food) and how much you burn in form of physical activity. There are other factors like heredity and hormones which affect the rate of weighloss, but a healthy weightloss is possible through smart eating and exercise. However, do not forget to take permission of your doctor before you start on a fitness regime.

 In fitness
 Namita

Q. How do you count your fat ratio? Tammy Bartlett

Dear Tammy,
The body needs fat cells to store energy, but researchers at the National Institutes of Health report that people with high percentages of body fat have an increased risk of diabetes, elevated blood cholesterol, heart disease, stroke and high blood pressure. Generally, women should fall in the 18 to 25 percent range. Based on current information, a woman must have a minimum percent body fat of 13 - 17 percent for regular menstruation. If a woman's percent body fat is too low, her periods may stop and she may experience infertility.

There are several ways of measuring body fat, such as using skinfold calipers to find the amount of fat on the triceps or thighs.

 In fitness
Namita

Q. Wanted to get the view of a female expert ,that is if you have the time with your incredible workload, sprained my ankle while i was mountain climbing in ireland four weeks ago i immediately went to the hospital for x-ray no breaks or fractures but a lot of ligament tears ,got a clay cast put on for ten days removed swelling had only slightly decreased could not put any weight on it 3weeks later , I am now able to walk with slight discomfort put the swelling is still there. is there a particular exercise I can do or is it simply time it needs any help will be greatly appreciated , I received the web site address from a ankle injury site ok
thank you jonathan

Dear Jonathan
 Click on the link for 10 yogasanas for the feet http://www.womenfitness.net/ten_yogasanas.htm. Begin at your level depending on the pain with exercises that feel comfortable. Please consult your doctor before starting with these exercises.

 In fitness
Ramos

 

Q. Marie, I was told that l-glutamine is a good amino for weight training, how much should I take? I have a bottle of 500mg. thank you(exe)
justine
 

Hi Justine,

In response to your question. Glutamine plays key roles in protein metabolism, cell voluminizing and anti-catabolism.

Glutamine is needed throughout your body for optimal performance. Glutamine may serve to boost your immune system. For bodybuilders this is important since heavy workouts tend to greatly deplete Glutamine levels. It is a primary energy source for your immune system.

Regarding dosage if you are body building you should take 10 to 15 grams of L-Glutamine a day, supplementing it to 3 times daily, with each serving at around 5 grams. You should also know that you may already be getting some L-Glutamine in your diet from other supplements you're taking. Many protein supplements already have some L-Glutamine mixed into it. So read the labels to know for sure.

Best time to take L-Glutamine is in the morning, after a workout, and at night before bed time.

Just taking 2 grams of L-Glutamine can increase growth hormone levels.

I hope this answers your question.

Kind regards

Marie Saunders

Q. I have had to retire from work because I have degenerative spondylistis. I would like to know what kind of exercise I can do as I have put on a half stone in the last year was 8 stone 4lb.I would be please if you could me know.
Thank you Jan Finley.

There is no doubt obesity add to problems in spondlolosthesis. There is a vicious circle, Activity Reduction Adds to weight and weight adds to pain and reduction in activity. Therefore controlled caloric intake and simple activity as walking. Swimming(back stroke) playing games of low run are useful. All exercises should be isometric and avoiding aerobics, specially bending and high extension. Best are related to increasing pressure in  abdominal muscles, and stiff back exercises. Gluteus fold contractions have to be explained by a professional on spot. Flexion exercises are superior to hyperextension of back. But this does not mean person should make extensors weak and lazy. This controlled pay out rope activity have to be  explained by a professional on sopt.