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This area will be dedicated to FAQ from various individuals. Hopefully, it will answer questions that others have, as well...
from Alley in Boulder...
"What is the most accurate means to test body fat?"
I am not an advocate of ZERO body fat, as many body builders may strive to achieve. Under 3% is actually considered "unhealthy". Yet, as an athlete in college, I WAS not as informed as I am now and DID strive to have NO body fat. I remember the first time I had it tested, at the ripe old age of 19, the administrator used calipers. The result gave 2.2%. She said, "That can't be right." Thinking it must be higher. I responded, "You're right. That is too high." She smirked and escorted me to Texas A&M's state of the art testing facility where stood a monumental container of water. She told me about it as we approached. Having your body fat tested by water submersion is the truest test you could have, according to their research. Your body weight is measured before you are submersed. Then, you are fully submersed in the water tank for a minute or so; long enough to expel all of the air in your lungs. The body weight is measured under water, where the fat happens to 'float' and does not register. The difference is calculated and a true and accurate percentage is given. My results made me happy and made the researcher lecture me about health. It was 1.67%, and along with the results at the bottom of the printout were a row of ominous asterisks with "WARNING WARNING: Body Fat percentage below the recommended level." I still have the actual printout today as proof for this test. I no longer care about what percent my body fat is, but I do know that if you want a truly accurate means of testing what percentage body fat you are, the submersible test is the way to go. Find a University in your area that has a facility for this sort of testing and ask if you can get it done there. Chances are that a grad student there will do it for free. Remember though, too low IS unhealthy. Back then, I was in the hospital at least once a year with Strep Throat, Pneumonia or something else because my immunity to illness was so low due to lack of 'insulation'.
from Tracy in Los Angeles...
"I was told not to do sit-ups, as a girl, because I would build up my stomach and make it bigger!"
This is an interesting statement. When we work out with weights, we generally try to 'build' muscle, right? Well, the same concept applies when you do sit-ups or crunches. You ARE 'building' muscle. However, the difference is HOW you build it. Consider this: to work on making our biceps bigger, we continually utilize more weight on an exercise like the dumbbell curl or barbell curl, right? How do we work on definition without really 'building'? The answer is more reps and fewer weights. Now, consider NO weight. With a great crunch routine, you are utilizing no weights, only your body and the resistance each exercise it exhibiting on your muscles, therefore you are generally working on DEFINING those muscles, not really BUILDING those muscles, girth wise. Makes sense, doesn't it? I am 6'2" and my waist is not quite 30 inches around. I do a few thousand crunch variations a week. Yet, I don't have this 40" waist of bulging stomach muscles! Simply put, in my humble opinion: IT IS A FALLACY! Especially MY stomach workout. Mine puts emphasis on the slow burn; working to define the muscles and burn what is around it, namely fat! It is more of an aerobic routine than a building exercise. Good question, but tell those 'experts' that are whispering in your ear to go away!
from "anonymous" in Louisiana...
"I can't believe you condone doing so many sit-ups! Isn't that way overkill?"
I like this question... It is one that I have heard several times over the years, usually after someone has seen me doing my exercises, and usually by someone who does not DO stomach work, let alone to the extent that my routine pushes. To stress the major point: my workout becomes AEROBIC! You don't have to DO a ton of sit-ups or variations to attain better abs. The fact that I lay on a mat and work my stomach in a routine that makes you break into a sweat for anywhere from a few minutes to an hour is no different than going through an aerobic class in the studio for your legs! Aerobics are generally for BURNING and working those calories off! Aerobics are stimulating and infuse you with energy for the entire day. There are individuals who do 5 or more aerobic classes a week without a second thought to 'overkill'. My circuit can help any individual attain definition of the stomach muscles. A good diet of 'healthy eating lifestyle' can get rid of the material (namely FAT!) on top of this newly defined stomach, so that one can really see the fruits of her or his labors. Performing my stomach circuit is like a time of meditation for me. It sooths me as the intensity of the burn increases. Those who have actually DONE my circuit have agreed, even those skeptics who tried it 'even though they were leery'. I honestly have not gotten negative feedback from the program. It works. It is not overkill. I encourage ALL to strive for a sleek stomach and healthy lifestyle. My circuit fits nicely into that plan.
from Sherry K in New York...
"Your Ab program sounds intimidating... What about those of us that are just starting out?"
Great question! This Abdominal program is great for the expert, but ALSO a WONDERFUL WAY FOR THE BEGINNER TO START working those abs. The way the program is laid out, again, there are 33 exercises in all, allows for anyone to strengthen their abdominals very quickly. My advice is to do ALL of the exercises, even if it is for the first time or even the first MONTH one performs the routine, doing just ONE of each exercise (just 33 total reps of variations of sit-ups/crunches). My Ab program is an amazing tool for anyone wanting to firm and strengthen his or her stomach muscles, or to build and chisel the Abs to perfection. It is the way the exercises are done and the order performed which allows you to 'rest' various parts of the stomach, allowing you to do more (as many as 4 to 5 times more) than usually performed with regular crunches or sit-ups, with much more effect. Don't expect to be an 'expert' with the first few weeks of the program. Use small steps and just START. Start with one rep of each exercise for the first 2 weeks. Then add a second rep for two weeks; then keep building in this manner. In doing so, you double your routine and rather easily, from 33 to 66, and keep adding at 33 rep increments! It really works.
from Tanya in Dallas...
"I don't want to be a subject in your book if I am going to be on the internet for all to see and learn about my personal life..."
The motivational book I am writing is NOT for this site. It is a book that will go through production and publication and be for sale through distribution in national bookstores. All information that I receive in these questionnaires is for the motivational book only. There will be no "sharing" or "selling" of personal information either through or for this website. There are subjects who WANT others to know who they are and what they do for a living. Some want their own websites or businesses sited in the book for their own promotion. GREAT! I am all for that and will gladly do this in return for their motivational stories. However, for the ones who wish to remain anonymous, privacy is guaranteed and will be held sacred by this organization! With this said, CHECK OUT the Questionnaire (there is a button for No Excuses-Book on the Home Page Menu) and see if you fit any of the categories that I am writing about and for! You can share your story with the world to motivate others in similar circumstances.
from Mark P in Boston...
"What kind of cardio and weight program do you follow?"
CARDIO - I believe in jump-starting your cardio, thus your metabolism, every morning. I believe in working out early morning versus afternoon or evening. With this said, I actually WORK cardio 3 times a week, at least 30 to 60 minutes each day, on the Elliptical X-Trainer (mainly). I like this machine over others, but you could utilize various ones, or just good old-fashioned walking. I am not an advocate of jogging on pavement or extensive running because of wear and tear on the knees, et. al. However, to each his/her own. On the other four days of the week, I believe in at least 10 minutes of cardio to get your workout going, or to just start your day if you are not going to be in the gym at all that day (i.e. if you have a "free day").
WEIGHTS - I believe in 'cycling' weight routines. There are various programs out there that one can utilize, and there are good ones available. My advice is to follow one that you like for 6 to 12 weeks. After this cycle, take a week "off" by coming to the weight room 6 days that week, 3 of them spent in cardio, the other 3 very light weights to give the muscles a rest. Then, start in earnest on a different cycle the next week for another 6 to 12 weeks. I alternate between an intense, more 'light' and repetitive program that entails super-circuits (doing more than one exercise in unison for each set). This system calls for less rest between sets, less weights and more reps. This tends to really build more in definition, but not mass. I like to follow a program like this for 12 weeks. Then, I will shift gears and go to a more strenuous, higher weight lower rep workout routine that builds the muscles more. "Shocking" the muscles with this kind of system really helps round your body out in terms of body 'sculpting'. I will perform my Super Ab Circuit at least 3 days a week, regardless of the routine I am following. I am currently working on a new system that I am really pumped up about! It combines the best of both worlds and is really helping me already in my first week of 'trial'.
from Tom L in Quebec...
"You said you had a 29 inch waist but in your model info it say 32. Which is it?"
The answer is both. My ACTUAL waist size is 29, but in the modeling world you have to fit into clothes! Thus, the size that I can get both my waist and my butt and legs into is 32!
from Mike
I've lost my "six pack". Currently I do about 45 minuts of abwork on tuesday thursday and about 30 minutes saturday. I read lots of books and magazines, and try to do what works for me...but it seems like I need someone's personal advice on this one to attain that six-pack again. I take protien supplements, but thats it. My abwork consists of sit-ups, crunches, leg raises, running. I use a few machines like the ab-doer, as well. If you have any information that could help me out, I would GREATLY appreciate.
Mike, judging from what you are telling me you 'do' for your workout (ie crunches, weights, running et al) what may be lacking is utmost determination and dedication to what you put INTO your MOUTH, meaning FOOD. I like to call that your lifetime eating habit instead of the "D" word (diet). It starts there. You can workout every day, but a full 80-85% (in my humble opinion) of the way you look is actually attained by what and how you eat, when you eat it and in what quantities. My recommendation is to eat 5 to 6 small meals throughout the day and fill all the 'hunger' or empty time with lots of H20. I drink anywhere from 100 to 130 ounces of water a day. Lots. That lowers how much you consume food wise, as well, and since you are not as hungry, you can make wiser choices for eating, too. Hope this helps!
