Beginning a Fitness Program
Beginning Runner

Q:
I have just started to run at the age of 37. I have been doing this for about 3 weeks or so. I worked my way up to 2 miles and then I went to 3.4 the next day. Since then my knees are aching. I took a day off but that did not seem to help. I don't want to stop running! Any suggestions? Thanks! 
A:
Carol- 
First of all, it is awesome that you have taken up regular exercise! Good for you! How many days a week are you running? Are you running on a track, street, grass?  I feel it would be best to gradually increase your mileage. Increase your mileage by no more than 10% each week...in other words, if you are used to running 2 miles 4x/week, try stepping it up to 8.8-9 miles 
total for the next week. From what I have learned about setting up a running program, many runners like to utilize different running workouts during a given week. This prevents boredom and overtraining, by adding variety to what can be a monotonous activity! There are interval training, long and easy distance runs, and other running workouts that may benefit you. Just make sure that you have properly warmed up before you try a new workout! For more info, you might try runnersworld.com or other running-specific sites. 
When I do my morning runs, I typically jog easy for 10 minutes, stretch, jog another 10 minutes, throw in a ton of lunges, and then jog another 15 minutes home. Make sure you are getting enough oxygen, and find a steady comfortable pace to work at. Glad you're here! Welcome! 
Yours in Health, 
Sarah E. Rippel 

Weight Lifting
Q:  I'm very interested in getting started in bodybuilding. I'm familiar with all the exercises and machines, but how much weight do I lift? Do I go by the pyramid; lift the heaviest weight possible for 12 reps, then lower weight and do 10, then lower weight again and do 8 reps? What is the best way to do this? I'm a 33 year old female and I have a lot of fat and weight to lose (29% fat and 139 lbs., 5'2), so I'm working out 45 minutes before breakfast 5-6 days a week and lifting weights Monday, Wednesday and Friday. 
A:  There are different methods! What has worked best for me in my efforts to gain lean bodyweight is a warmup set, generally of 15 reps, then taking it heavier from there, adding weight with each successive set. 3-4 work sets. My reps have always stayed in the 8-15 range. Right now my goals are different, so the reps are higher, but for building, stick with 8-12, going to a point of temporary muscle failure. You gotta make those muscles work! :) Keep the cardio up, 2 thumbs up to you for doing it pre-breakfast! That is the best for fat-burning! Back to the weights, for building, focus primarily on the basic lifts, which will produce the best results in terms of strength and size gains. Good luck and keep in touch! 

BEGINNER 
Q:  Hi - I'm a beginner. I'm approx. 64 kg and 165 cm tall. My aim is to tone down - and I was wondering if you could give me a few hints. I live on campus at a university, and there's a fairly decent gym available here.  I'm also pretty down on energy being anemic, but I'm determined not to let this stop me. Thanks. 
A:  Helen- What are you currently doing as far as your exercise program goes? Let us know! :) Yours in Health, Sarah 
Q:  Sarah, I've been spending 10 minutes on a treadmill to warm up, then doing 30 reps on whatever equipment I can use (the rugby league boys use the equipment and sometimes I can't lift the weights off because they're too heavy!), 30 lunges and about 50 crunches. I've been trying to do this every morning except when I have early lectures (Thursdays and Fridays). As you can tell I really don't know what I should be doing, and any advice would be greatly appreciated. I'm at the Gatton campus of The University of 
Queensland in Australia, and there are no gyms in the surrounding towns that aren't 45 km away, and no instructors here at university.
A:  Helen- Are you able to adjust the equipment so that the weights are lighter? I feel that it would be better for you to stick to sets of 10-15 reps with moderate weight, and not performing the same exercises 2 days in a row! Get 3 sets of each exercise. Try grouping the upper body exercises together, and doing the same for legs, then hitting each routine 2x/week, alternating them. On upper body days, make sure that you work chest and back first, before you hit shoulders and arms. The larger muscle groups should be prioritized in your routine, as they involved the smaller groups also. 30 reps on upper body all the time is most definitely too much! :) I'm glad you explained! If you can explain the specific exercises for upper body that you are currently doing, that would help me out! For now, I have to get going! Yours in Health, Sarah

CALORIES

Q: I am 53 kgs(about 118 pounds), 24 years old female, with body fat percentage of 18%. How many calories should I have? I am already in the 5 meal break up during the day. I take Whey after my excercises. I am on the low carb diet but keep the carb level higher than protein level. And currently am consuming 800 calories per day. I do cardio (45 mins)4 times a week (Twice low intensity cycling after weight training in the evening and Twice low intensity jogging on weekends in the morning), weight training thrice a week...I do Low intensity cardio because I dont want to loose my muscles.  And for meal replacements with my office schedule I manage I meal replacement Bar which tastes horribly sweet. I have decided to munch some roasted chick peas instead...what do you think? Do you have any tips for healthy convenient snacking?!  And what about Caffeine. I love Espresso after meals. Is it bad for the programme?

A:  My biggest concern with what you have mentioned is that you MUST eat more than 800 calories a day! 1200 AT LEAST is what I would recommend, and with working out and focusing on maintaining muscle, 1500 calories would be ideal. The body will tell itself that it's starving, and in the long run, you are risking muscle loss! Increasing your calories will only help you feel more energized, and you'll see better results from your work in the gym!  What are your fitness goals?
So...your homework is... :)
*continue the 5 meals a day, but focus on increasing calories overall, perhaps by making the 3 "main" meals slightly higher in calories, with the other 2 being snacks of 200 calories or so.
As far as snacks go - I snack on chicken, tuna, occasionally beef jerky (high sodium), protein bars (low sugar), nuts, etc.

Q:  Thank you for your advice.  Sarah as you asked my fitness goal is to loose my body fat. This is my only goal for the moment.  I will start consuming 1200 calories per day. I also would like to mention here that my weight training is medium and not strong. As I mentioned I do cardio (45 mins)4 times a week (Twice low intensity cycling after weight training in the evening and Twice low intensity jogging on weekends in the morning), weight training thrice a week. I know resting is important as well. So I keep 2 days as my rest days where I dont do any excercises. Do I have your consent on this???
Thank you for being such a big support.

A:  You're very welcome! A well- rounded exercise program includes rest days! You are wise to take this into consideration. GOOD! :) Two thumbs up for you!
Nutrition-wise, make sure you are getting enough fiber in your diet, through veggies preferably. 20-25 grams a day is optimal, but if you aren't at this level, work up to it, to avoid stomach problems! With your goal of losing bodyfat, have it tested every 4-6 weeks, as it's not going to change dramatically week to week. Also, try not to weigh yourself every day. You can tell more progress by how your clothes fit and what you see in the mirror!

INJURIES

"Clicking" Joints

Q:  Hi,
I experience "clicking" joints. Sometimes, for no reason at all my elbow joints or my knees click when I stretch them out. Does this imply anything? If so, what could I be doing to trigger them? I have had these clicks since I was a kid.. I figured I'm not very active and this may account for it.

A:   John-
Most of the people I have trained have some form of "noisy joints". Usually the popping is due to the tendons and cartilage as the joint is moved. As long as the popping isn't accompanied by pain, you are fine. I believe the condition of "joint noises" is referred to as crepitous. Often times it accompanies arthritis. If you aren't hurting, I don't think it's anything to worry about, but remember i'm not a doctor! :)
Yours in Health,
Sarah E. Rippel

Metabolism

Indications of a Sped-Up Metabolism?

Q:   Hello,  Is there any indication when a slower metabolism fastens? From 800 calories I have gone up tp 1200 calories and need a lot of assurance and have a lot of questions! Accorning to your Body Fat % I am in the athletic level with Body Fat YMCA showing as 14.5% and another showing 20%. My BMI is 20%.  From 3 meals I have improved to 5 meals perday.  Coming back to the same question. How will I get to know when the metablosm rate changes? Fitness goal is reducing the bodyfat%. And, must mention here that I like the way Sarah answers questions, in a very reassuring, understaning way. Keep it up!  Thank you!  Serena   

A:   Serena-   Thank you bunches! :) I'm glad that i've offered help and reassurance! I make a point to be as understanding and empathetic as I can with my clients, that's the best way to get results! No one should be put down or made to feel ignorant. Fitness can be enjoyed by everyone, and you must ask questions in order to gain more knowledge! When I first started working out, I asked so many questions it was unreal! As they say, knowledge is power!   Don't stress about your metabolism. Right now, due to the increase in calories, it will probably "freak out" and you may notice that you shed some bodyfat simply because your body doesn't know what to do with the calories. To give you an example, when I competed in my first fitness show, I overdieted, and then after it was over, I didn't go nuts eating everything, but I allowed myself to eat more. I got even leaner after the competition was over with, in that next week, because I was taking in foods that my body hadn't had in a while! Shocking the body is a good thing!   Yours in Health,  Sarah

Ripped Abs
Q:
Hi, I have an unusual question about abs. When I was a teenager, I was 100 pounds 5'6, which means I was very skinny with hardly any body fat, but I didn't have any definition in my abs at all. I was just flat waisted, no lines. I did a lot of situps and was very active. Now I have 40+ pounds to lose after kids and was wondering if I have a chance of getting lines if I work on abs and cardio to lose weight? If I get my body fat percentage down, can I have a "ripped" look even though I didn't when I was really thin and active? Any suggestions on how to get ripped or if it is possible for me? Your thoughts would be appreciated. 
A: 
There is a good chance that you will see your abs if you get your bodyfat percentage down. Keep in mind, however, that genetics plays a big role in things. You might see that some women have washboard abs, but bulkier legs and hips. Women tend to store the majority of their bodyfat in the lower region. When you 
lose bodyfat, it might happen so that you see the loss more visibly in a certain region, but bodyfat doesn't just melt off in one spot. Abs are like any other muscle group, and need to be trained for them to develop. As a teenager you might not have reached that development yet. I think that if you are doing what is 
necessary to lower your bodyfat, there is a good chance you will see more definition in your abs! 

Ab frequency
Q:
Hello, I was curious as to how often abs should be trained with resistance ? Some of the trainers in my gym tell me the abs are some kind of fast twiched fiber muscle and therefore can tolerate being worked every day. Then there are the others that say the abs are like any other muscle train em hard and give em a break. Can any of you finaly dispel what is truth and what is fiction. Thank you, Tom 
A:
This is probably one of the hottest disputes among personal trainers and fitness enthusiasts. I am of the belief that abs are just like the other muscle groups, and need to rest between workouts. If you are training them everyday, you risk the chance of overtraining, which can lead to a lack of progress. Keep in mind thatlosing bodyfat is the key to a killer midsection! If you are using resistance while training abs, also keep in mind that there might be the potential to build up a blocky waist through training obliques with weights.  Research clearly has shown that all the sit ups in the world will not reduce the fat covering the mid-section, nor will high repetition sit-ups improve abdominal strength. Cardio and diet are the keys to have the abs showing. 
Keep training hard! Sarah

ABS AND LEGS
Q:
I am 22 yrs 5'5 and weigh 122lbs. MY GOAL IS TO HAVE GREAT ABS AND LEGS . just mainly toned everywhere not so much body building. i run 2miles a day 5 times a week and do ab exercises 3-4 times a week. i just started this 3 weeks ago. i eat 3 good meals a day and some snacks (oranges, granola bars in between). what would you recommend for me to meet the goal i am aiming for. summer time is just around the corner. 
thanks 

(Sarah's Question)
Are you performing any leg and arm exercises currently? 

A: 
no currently im not performing any leg or arm exercises. i would like to perform arm and leg exercises, just kind of unsure on how many reps or how heavy on weight. i would like to have my upper legs a little bigger. my calves i would like to show, and my arms just very toned and defined not to heavy. what would you recommend and how long would it take me to see a difference if i keep up with what ive been doing (running and abs) along with what you suggest. 
thanks, your input is very appreciated 

A: (Sarah's response)
My suggestion would be to begin with an upper body/lower body split routine. I know you are wanting to focus on the arm muscles, but it is also important to work on strengthening the chest, back, and shoulders! The biceps and triceps are also used when performing exercises for these muscle groups. Try starting with 2 sets on each exercise, 10-12 repetitions, using a moderate weight. With a little time, 
you'll be able to determine if the weight is enough. 
In the beginning, the most important thing is learning the proper form on each exercise! I cannot stress this enough (and you can ask any of my clients about just how picky I can be)! :) 
If you choose to perform an upper body workout, choose 2 exercises for chest, such as the chest press machine and dumbbell flyes; 2 for back, such as pulldowns and rows; 1 for shoulders, such as overhead presses; 1-2 for tris, such as pressdowns and kickbacks; and 1 for biceps, such as cable curls or dumbbell curls. As you progress, you can get more specific and add exercises. Stick with 2 sets for the first 2 weeks, then move up to 3 sets. 
If you are wanting to add a little muscle, you will need to use enough weight on the exercises so that your muscles fatigue temporarily, generally around 10-12 reps, and perform a warmup set, then 3 work sets, adding weight on each if necessary. Toning is, in a sense, muscle-building, but to a lesser degree. Don't be afraid to lift weights! :) For the thighs, I feel that squats and lunges are the best exercises, simply because they work several muscle groups at one time, and they are convenient to perform anywhere. You can add weight to both exercises, once you have the form down! On squats, start with the bar (45 lbs), and for lunges, start with your bodyweight, then use dumbbells to make them harder. Again, 2 sets in the beginning, 10-12 reps. Calves are fairly resistant to being worked, so you really must shock the muscles through adequate resistance and reps! My favorite calf exercises are the standing calf raise machine and donkey calf raises (we have a machine for these, so you don't have to do 'em the old fashioned way)! Give it about 1 month to see changes. You will notice changes almost immediately in the areas of coordination and energy improvements, just as you probably have with running and ab work. Strength gains will improve noticeably also! 
OK, now that i've written a novel... hope this is of some help to you, and that you give it a try! Again, don't be afraid to lift weights! I promise you will not become bulky and overly-muscled! :) Sarah

Lower Abs 

Q:
I am 30, female and I weigh 136 lbs. I am 5-2, I wear a size 9. I have had 3 C-sections. The Last one 4 years ago. I do a full body workout every other day combo of free weights and some machines fallowed by 20-30 min of cardio, treadmill or stairstepper, bike whatever. On the days I do not weight train, I do 45-60 min of cardio, either cycle class or elliptical machine, and an abs class. I feel great, and am happy with my results, except for my lower abs. From my pubic line up to about my belly button, is hanging flab, very soft, like jello. I look like a lot of the women pictured on the before shots of the Tummy Tuck pictures. I want to look like the after shots, but with out surgery. I read that it is possible that my muscles could have unattached during pregancies. And that diet and excercise will not correct this. I am hoping that this is a "ploy" by the plastic surgons to get patients. Is this loose skin, or just fat that I have not lost yet? 
A:
Let me ask you a few questions... Since you've been working out, how much weight have you lost? How many inches from your waist? Have you noticed a reduction in the abdominal areaa? I am asking because it sounds like you are following a good plan to lose bodyfat, and it does take a little time to see the results 
you want to see! How long have you been following this routine? 
I have several clients who have had C-sections, and have gotten good results from a consistent workout plan and healthy diet. Although the abdominal muscle has been cut during the procedure, there is no reason why it cannot improve in tone and appearance. Women tend to store bodyfat in the lower part of the body, therefore, this can be a challenge when it comes to seeing a flatter stomach. Do not be discouraged! Unless you have experienced a rapid weight gain/loss, there should not be an excess of loose skin. 
Yours in Health, Sarah E. Rippel 
Q:
Sarah The extra skin (fat) has been there since the babies. first one in 92, second one in 94 and third in 95. My highest weight was with the 1st weighing in at a whopping 193! (I was 130 pre preg)I lost all the weight, but not the fat tummy. With the second and third I did not gain near as much, only 22 and then 17 (not loosing all the weight between the two)I have been working out religiously since Nov. Turned 30. I was weighing 160 before I started working out. I don't know my inch lost, but was wearing a size 14 jeans and now wear a 9. I was a swimmer in high school and always kept in shape. Until I had kids....I don't know if my additional info helps. I just feel like the more I loose, the more the skin just sags, Am I just being impatient? 
A:
Goodness! Sounds like you've got your hands full! I don't see how you mom's do it, and I have great respect for all the mom's of the world! Sounds like you have made some very good progress in the past 9 months! 
It's easy to be impatient, especially when you have seen progress and want to continue to see it happen. Don't give up - you are on the right track! Sometimes it seems that the last place that the weight comes off, is the place you most want to see it come off from (does that make sense?) 
How do you feel about your daily diet? How many calories are you eating each day (average)? How many meals? Nutrition plays a BIG part in the fat-loss battle! I recommend 5-6 small meals spread throughout the day, 3-4 hours apart. Focus on "clean" foods (ie: un- processed carbs, lean protein, veggies, fruits, lowfat dairy), and make sure that you are drinking 6-8 8 oz glasses of water each day. It's alright to feel a little impatient...that just shows that you want to see more success! Get back to me when you can, in regards to your diet, let's see if we can get those "abs of steel"! 

Yours in Health, Sarah 
E. Rippel 

Q: 
Sarah, I am not very good at eating more than 3 meals a day. What I do eat is pretty good for the most part. I try to get fish (grilled) three times a week, and chicken the rest with the exception of red meat usually
once. My water intake is usually around 4 glasses, but I have cut the diet cokes back to 1 a day. My dairy is usually cheese on broccoli or sliced with apple but not too often. I am not a milk drinker, so thats not a big deal. I don't eat chips or sweets very often, just the occasional nilla waffer. I am famous for just having the crusts of my children's sandwiches for lunch, but that has gotten better now that 2 of them are in school. Fast food in minimal. I find it hard to eat more than 3 times when I am not hungry. Should I reduce my portions, so that I do want to eat that many times? 

A:
I must emphasize the importance of the "mini meal" strategy! Eating smaller meals throughout the day is a metabolism-booster, as your body must rev itself up to digest each meal. You will notice a decrease in sluggishness, as you feel energized all day long, due to the constant fuel your body is given. Your blood 
sugar levels will not suffer the ups and downs associated with waiting too long in-between meals. You see, the longer your body has to wait before it recieves fuel, the more it begins to turn to "starvation mode", 
therefore increasing the chances of storing bodyfat! 
NOT GOOD! 
Yes, I suggest that you give it a try! What have you got to lose? 
Try this for an example of a basic daily plan: 
Meal #1: 1/2 c(dry) oatmeal, piece of fruit, nonfat yogurt Meal #2: lowfat turkey slices and rye crackers 
Meal #3: grilled chicken, 1/2 baked potato, brown rice, st
eamed veggies 
Meal #4: piece of fruit, lowfat cheese 
Meal #5: grilled fish, salad with lite dressing, 1/2 sweet potato 
Meal #6: piece of fruit or lowfat frozen yogurt 
Also notice that I promote a diet that is higher in fiber. A diet lacking in fiber works against you if you're 
trying to shed bodyfat! Fiber helps you feel full from a meal, it helps maintain blood sugar levels, and high-fiber foods provide lasting energy. The recommended daily intake of fiber is 24 grams/day. I suggest that you begin at a level lower than this, and gradually increase your fiber intake to meet the requirements! I promise you will notice a difference! Keep drinking the water and knocking out those soft drinks. I was once a diet coke addict! I now drink a gallon of water a day, and have limited my intake of diet drinks to 1-2 cans/day. 

Yours in Health, Sarah 
E. Rippel 

What to eat...

Question about when to eat after workout

Q: Hello all! I have a question about eating. Ok, I just got my free weights today and am going to start working out in the morning for aerobics and weight training. I was wondering when I should eat. I am on the Atkins diet which means that I would have high protein for breakfast coupled with low carbs. Should I eat after or before the workout? Or is there a certain length of time after the workout that I should wait if I exercise on an empty stomach. I need to burn off 40 pounds of fat, so I just need help with this question.

A: If you are just doing aerobics first thing in the morning, don't eat before you train. After you are finished with your workout, wait at least 30 minutes before you eat your first meal. Now, if you're doing weight training in the morning, it would be more productive for you to eat something first, to give you energy!  

When and what to eat

Q:  Hello to the GREAT team!   Sarah, Joe and the team have helped me a lot with my knowledge about fatloss, muscle gain etc. To remind you I am 24 years of age, female , with 18% body fat and 119 pounds.  Now I would like to ask you:  -Can I have my 20gm of Whey with Cottage Cheese, slice of bread and fruits in the morning as breakfast? This is because I would like to keep the veggies and other protein food for the evening.  -Best sources of fiber and protein containing foods are Almonds,ChickPeas,Peas....(am i right?!!) Can you suggest some others?  -Also wanted to tell you that it has been a week only since I started taking whey and I am beginning to cut in the upper abs but the lower one......no way...a long way to go!..I will be patient.  - I had been taking 800 calories per day, do you think that was the reason for a slow metabolism? Now I have increased it to 1100-1200.   And... I would be registering with you after this mail !!  Thank you all!  Have a nice weekend.  Serena     

  Q:  Hi to the Team,   I would like to add to the above mail here,  I was taking lesser calories and 3 meals and not burning fat inspite of excercising.  Will the 5 meal break up and increase in my calories from 800 to 1200 help me to burn fat? The current diet break up is more or less 38-34-25 with less of Saturated fat, the Carb sources maily being veggies, fruits and nuts and Protein from Chicken, Tofu, Tuna.   Thank you   Serena     

A:  Serena-   The breakfast idea sounds fine, just as long as it "agrees" with your stomach. Some people have a hard time digesting fruit and protein together.   Yes, the increase in calories with the 5 meals a day will help you to burn bodyfat. The more often you eat, your body has to rev up to digest the food, thus promoting fat burning and stoking the metabolism. The mini-meals make it easier to lose bodyfat because there isn't much to process at one time. It would be different if you were to eat huge meals 3 times a day.   Most people seem to skip breakfast, eat a fast food lunch, and then a HUGE dinner. This is the worst for your metabolism and won't work if your goal is to lose fat!   I was once told to "eat breakfast like a king, lunch like a queen, and dinner like a pauper", meaning, as the day progresses, your meals should be less calorie-dense. It's easy to do this with the 5 meals-a-day plan, because your hunger is controlled.   Again, keep it up and keep us updated!  Sarah       

Q:  hello all,  i would like to ask here how is cereal for breakfast?? i take bowl of cereal which is a mixture of cornflakes, all bran and muesli with 1 cup skimmed milk.   is it a 'no-no' carbohydrate??   thank you  

A:  Brooke-   In my opinion, there aren't any "no-no" carbs, as long as you eat a healthy diet and practice moderation. You can eat the things you like, as long as you don't go overboard. Restricting foods may lead you to crave them even more. The cereal you are having for breakfast provides complex carbs and some fiber, giving you energy and helping you feel satisfied longer. Do you feel that your energy levels are positively affected?  

Hello Sarah,   I think yes, I do feel better with the cereal in the morning. First of all I can last longer without and energy levels are definitely better than before.   Thank you

Personal Trainer

How to get certified

Q:   My favorite instructor has left my gym. He taught kickboxing and was a great motivator, very upbeat, great personality. I've seen a lot of great trainers come and go in my gym (I hear this is par for the fitness industry?) Anyway, twice I was mistaken for a trainer, and decided I'd like to try to become a kickboxing instructor. I have NO IDEA where to start, what certifications I need. Eventually, I'd love to become a trainer.  Can you point me in the direction I need to start?  Also, what are the highs and lows of working in the fitness biz?  Thanks guys/girls...I have to say, this is the first place I turn when I have a question. The trainers who have stayed at the gym are the ones who always give wrong advice..My husband just joined the gym and was set up with a weight routine and he was never told he should warm up/cool down and rest his body the next day after lifting...I was pretty disturbed by that! 

A:   Congrats on getting into a fun and rewarding career! I most definately can say that being a fitness professional is the best! It hasn't always been easy, but if you persist and believe in yourself, you will make it big. There are many trainers out there who aren't qualified, and it is very scary. There needs to be a regulation for this, similar to that which is demanded of nurses, massage therapists, etc.  To get started, I suggest that you get info from organizations such as ACE, ACSM, and AFAA for personal training and aerobics certifications. IDEA is another organization i'm affiliated with, and they provide ongoing education and work- shops for fitness pros. Their World Fitness conference, held in the summer, is awesome! I highly recommend it!  As in any business, there are the good and bad points, but from what i've read and can attest to, personal trainers have one of the highest job satisfaction ratings! Something to think about! I hardly consider my job a job... it's almost enough to make me feel guilty! I enjoy working with people and helping them get healthier! Sounds like you're a great candidate! Keep us updated on what you find out and if you need more assistance, email me!  Yours in Health,  Sarah E. Rippel 

Nutrition