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Your answers to weight loss, exercise, and healthy living.

What is healthy food and how do I shop for it?

The definition of healthy food will vary from one person's interpretation to another's.

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Should I take a cheat meal or a cheat day?

Gosh, it sounds great, doesn't it? That we can eat cheat meals and raise our metabolism. What a great way to eat junk food and justify it to ourselves!

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How do I avoid peer pressure and eat healthy during the holidays?

I used to have that problem. It was related to all areas of my life — felt obligated to punch into a nine-to-five job for security, felt obligated to eat at social events, etc.

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Isn't it true that all trans-fatty acids (trans fats) are bad?

Fitness Trainer Mike Geary says, "I'm going to talk about something today that most of you have probably never heard... that there is a distinction between good trans fats and bad trans fats. There is some evidence that the good trans fats can help you with fat loss, muscle building, and even cancer prevention, while the bad trans fats have been shown to cause heart disease, cancer, diabetes, and the general blubbering of your body."

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How much protein can I eat/drink at one time?

I know approximately what my protein needs are by bodyweight and activity level (about 180 grams), but the question I have always had is: how much protein can I eat/drink at one time? I have heard that only 30 grams can be digested at a time. I eat 5 times a day like you recommend, but supposing I only ate 3 times a day; that would be 60 grams of protein per meal. Would half of the protein be wasted?

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Will crunches help my midsection look better?

I'm a 47 year old mother of 3 children. I'm not looking for "6-pack abs". I also understand that spot-reduction of fat is not possible through exercise. But 3 pregnancies and 3 c-sections have taken their toll on my abdominals. My stomach muscles are very weak, and my waist has all but disappeared. I'm not overweight, but my mid-section looks terrible! Will crunches and oblique exercises tighten my abdominal muscles enough to make a visible improvement in my profile? Will it trim my waist if the muscles are more toned - kind of like sucking in my stomach really hard?

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Should I only work my abs when I am losing fat/weight?

I'm curious why your abs would only be worked until cutting? I guess there is still this belief that to have sterling abs, you must work them directly.

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I recently almost broke my ankle and the doctor put me in a cast for three weeks. What can I do not to lose weight and maintain the shape I'm in?

When people are recovering from an injury, the two most common concerns are whether they will lose muscle and if they will gain fat (or stop losing it). It is tempting to "do something" when you're used to training and living an active lifestyle.

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I get criticized for my healthy eating habits - how do I explain them to my family?

Why should you have to explain anything to them? If they don't get it ... that's their problem! Take responsibility for you and realize YOU only have to be accountable to YOU.

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You always hear that swimming is the best for your to burn fat. Is this true?

No, YOU always hear that swimming is the best for you! I don't hear that. I'm saying that only to illustrate a point. For example, if someone is about to buy a car, suddenly they notice the same car all over the place. Why? Because the thought is in their mind.

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I keep hearing you can't spot reduce, but won't sit-ups help me have a flatter stomach?

If you cannot see your abdominal muscles, grab the fat that is near your navel or love handles. If you've heard the expression, "Can't pinch an inch" the reason is that skin itself is only a few millimeters thick. Even if you had "loose skin" you would be able to pinch it flat, like the rubber of a deflated balloon. All of that excess you have in your hands is fat: a special type of fat called "subcutaneous fat" or fat beneath the skin.

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Do carbohydrates cause water retention?

Water retention is based on a variety of factors. For example, something like a mild allergy can create water retention. Most people are allergic to some degree to certain foods, they just don't know it.

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Do some body types respond better to weight training than others?

Every individual responds differently to both resistance training and cardiovascular exercise. It is important to take into account everything from schedule, existing level of fitness, nutrition, health, and even stress levels when determining nutrition and training. There is a classification system known as "somatotype" that puts people into three general categories, or body types.

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What is a good fitness routine for teenagers?

Weight lifting for teenagers used to be highly controversial. The common myth was that "training stunts bone growth." We know today that while teenagers can engage in resistance training and other exercise, there are certain types of exercises to avoid and the training regimen should be different than similar routines for adults.

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What does it mean when I yawn excessively during workouts and what can I do about it?

This is a very interesting question. When I first heard this, I thought ... doesn't it just mean someone is tired? But after some research, I found that it is actually a common problem! Unfortunately, there is no consensus around why it happens.

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Can you give me a list of good carbohydrates and bad carbs?

I am happy that people ask me what quality carbohydrates are, rather than saying they simply need to avoid all carbohydrates in order to lose weight. You can definitely accelerate fat loss by eating quality carbohydrates.

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What is the best number of sets to use to gain the most muscle?

The most efficient way to build muscle is to periodize your training. That means you don't focus on a specific set/rep scheme but instead go through a variety. For one period of time, you might be doing lower repetitions and high rest between sets.

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I need to flatten my chest, so should I increase cardio and cut out weight training?

Explain ... "flatten your chest." Are you trying to lose fat or muscle?

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Does zig-zagging calories really work?

I honestly don't know a single successful natural bodybuilder or individual that has lost a large amount of weight and kept it off who hasn't used zig-zagging in some form or another.

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What if I can't afford the price of healthy living?

The ability to "afford" healthy food is a matter of priority. We actually have more choice of where to spend our income than we believe.

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How low should I go on my squats?

Go as far as your flexibility will allow for a full range squat. Go to 90 degrees for a partial squat, etc. Which is best? It depends on where you are at in your training.

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I heard guarana extract burns fat. How much should I be taking?

Guarana extract is basically caffeine. It is probably less expensive to brew a strong pot of coffee, and drink that before training.

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Should we set our calories based on lean mass or total weight?

Maybe it's the weight we wish to achieve? What's the right answer ... if you are losing weight, how many calories do you really need? The answer is simple.

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Should I not eat cottage cheese during the day?

You've probably heard that cottage cheese contains "casein" which is a "slow protein" and therefore is best to take at night, right?

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What is a juice fast?

A juice fast is a strict regimen of nothing but juices for a certain period of time. While some people swear that juice fasts can do everything from strip unwanted fat and cure various diseases, others claim they are worthless and possibly even dangerous. Who is right?

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I'm scared that my metabolism is slowing down - should I raise my calories?

The idea is to get used to healthy intakes of food and providing what your body needs, not necessarily what your appetite or mind wants. The notion that you must be eating a lot is entrenched in society and American culture.

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No, seriously, isn't cholesterol bad for me?

I eat tons of eggs and my cholesterol is fine. That doesn't mean it will work the same way for everyone.

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How do I get rid of the fat on my face?

There is a secret sequence of facial exercises few people know about. It is the key to having a lean, chiseled face. Some people may be upset with me for revealing this well-kept secret, but I feel you deserve to know.

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Should I avoid eggs because of the cholesterol? What about egg whites?

Eggs are awesome sources of protein. It is ironic that the same people who promote eggs as being very high quality protein also ask that you throw out the yolk. The yolk actually contains much of that high quality protein and the egg becomes a poorer protein source when you throw it out!

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What is the best way to get rid of my love handles?

You've probably heard that crunches or even twists may help reduce the fat there, right? Wrong! You need to lose weight. And twisting is not going to get rid of them.

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Do I have to take protein shakes right after my workouts to gain muscle?

Actually, protein synthesis (hypertrophy/muscle gain) is not a phenomenon that is in any way accelerated immediately after your training, to my knowledge. More happens during your recovery as a response to training. The only need for protein is simply to replace the branched-chain amino acids that were burned for energy during the session, otherwise they will not be available for recovery.

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I don't know how to live healthy, where do I begin?

The very first step to living healthy is making the decision to live healthy and believe in yourself that you can reach your goal. Create a few, small goals you know are realistic and achievable and establish a reward for yourself once your goals are realized.

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My strength always goes up but not the mass. What's the deal?

There are several factors involved with gaining muscle mass. The two most common mistakes people make are training incorrectly and not following the right nutrition strategy.

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How much rest should I take between training sets?

There is no set rest time (pardon the pun). It is based on your goal, experience, and other factors.

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Are "drop sets" the best way to gain muscle?

There is no "superior" method ... that is where the muscle mags and "systems" make their way, by hawking some special system that works better than the rest. However, the key is really to change the stimulus.

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I heard the government in the U.S. is going to ban multivitamins - what will we do?

I read that, too. In fact, here is a quote ...

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DietPower costs money, so wouldn't it be better to use something that is free?

There are programs online like FitDay.com that are free, but in my opinion they are nowhere as powerful as DietPower.

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What's the best and most accurate source of nutrition information?

So you're having trouble figuring out the exact amount of calories in the food you are eating. The label says one thing, but then your calorie counter book says something entirely different. Or are the calories supposed to be before cooking, or after cooking? It gets confusing, doesn't it?

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I can't eat vegetables (it's impossible) so what else can I do to live healthy?

I've had quite a few clients tell me they can't eat vegetables. I can relate, because I hated vegetables myself ... they made me sick.

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Can I lose weight hula hooping?

Sure you can! You can lose weight performing just about any activity. The amount of fat loss, however, will depend on a number of factors. The first is how many calories hula hooping actually burns.

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Is it true that taking part in outdoor sports is a better execise than spending time in gym?

Outdoor sports is as much a better exercise than going to the gym as using a spoon is a better way to eat than using a fork. If that doesn't make much sense, let me state it another way: there are different tools for different jobs, so I'd be hard pressed to say one is better than the other.

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Should I eat protein on days when I am not working out?

The short answer is, "Yes."

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How large is a fat cell? Any way to kill it faster?

When we are losing weight we often speak of "losing fat." The notion is that the fat cells burn up and disappear. This is not really the case. Your fat cells, unfortunately, are here to stay. But is that really a bad thing?

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How do I avoid overtraining?

Let's see ... what does your DNA look like? What exact foods do you consume?

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My friend says you must do opposing muscle groups for the best results. Is this true?

This question was submitted by someone who had a friend studying to become an exercise physiologist. While I have great respect for that, they should know better than to say "this way is the best."

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So what am I really missing if I don't take a good multivitamin?

First, you can't expect much out of a multi-vitamin unless you invest in the right one. Most people settle for the cheapest grocery-store brand they can find.

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Are good and bad carbohydrates the same thing as simple (bad) and complex (good)?

No, not the same as simple and complex. Apples are simple carbs (sugars) but they are good carbs. They do not cause a rapid rise in blood sugar.

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Do I need to eat more calories to get stronger?

Strength is a function of efficiency. Your muscle is composed of groups of innervated cells called motor units. Each motor unit can either fully contract or not contract at all.

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Is 100 grams of protein per day enough to build muscle and lose fat?

The general axiom is 1g per pound, but that is with a safety margin and is really overkill. It's not that extra protein is harmful, so it's fine to shoot for that. Some people, however, who don't like protein will do find taking in less and not stressing out over achieving it.

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Should I start taking creatine? What does it do?

We have an article and free PDF guide that covers everything you ever wanted to know about creatine.

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Should I go on a detox program?

Detox is a process that, in my opinion, works. I have tried several detoxes.

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What is the best exercise to target abdominal fat?

You are actually asking the wrong question. See, there is not any workout that is going to target extra flab in the stomach area.

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I don't get sore any more - why isn't my training working?

Soreness is not an indication of progress unless it is bad soreness, in which case you have injury.

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Can you gain muscle and burn fat without training with weights or doing cardio?

To burn fat, you have to create a deficit through nutrition and through burning calories. Guess what?

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Can negative calorie foods really make you lose weight?

There has been a lot of buzz about the so-called "negative calorie foods." In fact, a book and specific diet program both exist that focus specifically on these foods as a means to lose weight. Has someone really found the magic bullet that will allow you to eat all long but still shed unwanted pounds, or is this just another gimmick?

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I'm a 30 year old woman and I stopped having my period. How can I get it back?

The condition of missing or not having periods is called amenorrhea. There are many reasons it may occur and the first step should always be to consult with a medical professional to diagnose the condition and ensure there is not something more serious going on. From a nutrition and training perspective, there are a few reasons this will happen in younger women ...

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Why is it that some strong people don't have big muscles?

You have muscle cells that are grouped in bundles called motor units. They are called units because each of these muscle cells has a single nerve that commands them to contract or relax. Each motor unit is either completely on, or completely off: there is no "in-between."

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What are the low calorie and high calorie fruits?

Most fruits are lower in calories by weight than most other food choices. Fruits also contain higher levels of a sugar called fructose, which is handled by the body differently than other sugars and does not raise blood sugar as quickly. There are some simple rules to follow with fruit.

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Can I get lean without doing any cardio?

Absolutely ... in fact, you can get lean without doing any exercise. The question is, why would you want to do it that way? The problem with avoiding cardio is twofold. One reason has to do with the way you lose the fat, and the other has to do with health in general.

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Will working out twice as long make up for a missed workout?

That's a very good question! And the answer really depends on your goal. If your goal is simply to burn calories, then it stands to reason that "making up" the amount of calories you've missed is the way to go. Most people, however, have a more specific goal such as "losing fat" or "gaining muscle" ... in that case, it might not be the wisest choice!

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How do I find time to train if my life is so busy?

I am no stranger to a busy lifestyle. With children, two businesses to run and a goal to run an ultramarathon, I've had to juggle quite a schedule. I'm also human, so it doesn't always work out the way I would like it to.

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Are pretzels okay as a fat loss snack?

If the first ingredient is whole wheat, awesome! That's a better pretzel than most.

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Is high intensity cardio more effective than "regular" (low intensity) cardio?

Is an apple healthier than an orange? Is it better to have a maple tree or an oak tree in your front yard?

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Should I eliminate fruit when I am dropping fat?

Low calorie fruit are fine. It's ironic how many people will say fruit is bad because it has simple sugars.

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Is is true that for the bench press to be effective, I must go all the way down as far possible?

"Is this true" ... true for what? There are a million ways to bench press, and no single method is going to be the right way.

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Is working out 20 minutes a day enough to stay fit?

I believe that 20 minutes a day IS enough to stay fit ... depending on WHAT you do with those 20 minutes! Let me explain ...

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What would you suggest for a 60 year old male in good health to build muscle and lose tummy fat?

That's a great question! One trend I've noticed is that almost no one asks me to help them lose muscle or build fat ... it seems like losing belly fat and gaining muscle are at the top of the list! There are several things to keep in mind ...

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What are the best things for the body after an intense weight training workout?

The purpose of training is to stimulate - not annihilate - your muscles. For this reason, one of the best things you can do after an intense workout is simply rest and allow your body to recover! Of course, there's more to it than that.

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My biceps always get sore when I do lat pull-downs – how do I get my back more involved?

You should start with something called scapular retractions to learn how to properly bring your back into the exercise.

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Isn't whey protein much better than soy protein?

You'll get the typical responses. "Whey is a higher BV" and digests better and soy is dangerous, etc. But what is the real scoop?

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Should I stop lifting heavy to lose fat (higher repetitions, right)?

Two things happen when you lift heavier: you burn more calories and you burn more calories longer after the lift.

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What is the best exercise to build my triceps muscle?

Working your triceps is as simple as extending your arm through resistance.

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I'm happy with this muscle or that muscle, so is it okay to leave it out of my training program?

Keep in mind that you should always balance your training, not necessarily for appearance, but health and injury prevention.

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I am hypothyroid and have insulin resistance and I am on meds for both. Do I need to drop my caloric intake lower than what your metabolic calculator suggests?

The answer is a bit complex. It seems a large percentage of my clients have had thyroid disorders that require medication. It is suspected that as many as 1 out of 10 women have some thyroid irregularity, and many go undiagnosed. The insulin sensitivity is a different topic, but I'll address them both.

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Why do most people "cut" (lose fat) and then "bulk" (gain muscle) instead of doing both at once?

That is the dream, isn't it? The great myth so we don't have to get disciplined and watch our nutrition ... yes ... just eat and lift. I know, I've hoped for that as well. Practical experience says otherwise.

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How do I avoid "starvation mode?"

I always love the starvation mode argument. "Don't go under 1000 calories or you'll be in starvation mode." Starvation is when you are not getting nutrients or energy. Zilch, nada.

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What's the best way to track my calories?

When I attended a charity event in Evansville, Indiana almost a decade ago, I was blessed with the opportunity to meet former Body-for-LIFE® champion Scott Nelson (known for his "Abs Bootcamp.") Scott was training with former champion Harry "Hank" Johnson, Jr. and was carrying a laptop around the weight room.

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What meal should I eat when I get hungry but it's too late to have carbs?

It's never too late for carbs. That is a myth. The "common sense" argument sounds very convincing ... at night, your activity level is less, therefore you need less energy, so just eat protein and your body will be forced to burn fat.

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What ratio of protein, carbs, and fat is best for losing weight?

All of them. A caloric deficit is best. Seriously, I know many programs claim to have the "magic ratio" of the nutrients that will optimize your fat burning abilities. But is there any real science behind these claims?

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Why do people say drinking water is important for losing fat?

Oxidation of fat creates waste products. You need water to help flush them.

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I heard calisthenics won't build muscle - do you agree?

I completely disagree. I think calisthenics are terrific, because for general health, strength, and endurance, supporting your body's weight is key.

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What do I do if I'm allergic to my post-workout protein shake?

First, I'm trying to figure out why you are taking a protein shake after a workout, anyway, since that is the optimal window for your body to use carbohydrates.

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Is High Fructose Corn Syrup (HFCS) an evil, secret weapon of mass destruction?

In an alarmist sense, people tend to make generalizations that I believe result in over-restriction. For example, certain people generalize sugar and avoid it but take on shakes that are "safe" due to the low sugar content.

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Should I cut out carbs before bed in order to lose weight?

What's your issue with the carbs? I'm going to guess ... "You're not as active at night so you don't need carbs, and if you do, they'll be stored as fat." That's pretty much how the myth goes, no?

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What's the best way to measure my daily calorie expenditure?

You might not like this answer (it's not the popular one) but there is no true "daily expenditure."

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Are protein shakes essential?

Lean, muscled physiques have been around for thousands of years. Protein shakes have really flooded the market in the past decade.

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Should I change my exercises every four (4) weeks?

If it's not broke, no need to fix it. Generic recommendations like 4 to 6 or 6 to 8 weeks are fine but it is even better to get away from generic and focus on you.

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How do I calculate exactly how much muscle I've gained?

You cannot calculate your exact muscle gain without having a biopsy. You can calculate your lean mass gain. Many people confuse this with muscle, which it is not — it is a combination of everything that is not fat.

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How do I translate barbell weight to dumbbell weight and vice versa?

There is no set formula to translate. It depends on the relative strength of your stabilizer muscles and other factors.

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My goal is fat loss, so should I just do cardio and skip weight training?

Doing just cardio can be a recipe for disaster simply due to the stress it places on your joints. You need muscle to support those joints, and muscle will not come unless you strength train your legs.

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If I do cardio right before weight-training, will tons of muscle magically melt away from my frame?

Cardio before a workout is fine. People get excited about "theory" and try to turn it into some magic law, i.e. "you lose glycogen during weight training and therefore your cardio is forced into fat-burning mode." It's taking part theory part science and trying to establish a hard and fast rule.

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I'm lean now and want to add muscle but I'm afraid I'll get fat again. What should I do?

How much fat are you hoping you can put on in a short period of time? Just kidding. That is a loaded question.

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How much muscle can I expect to lose when cutting or losing fat?

There is some confusion that people get excited about when they say lean mass is muscle. It's not true.

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Why do women have a harder time losing fat than men, especially after having a baby?

Everyone is faced with challenges. Trying to decide that someone else has it easier doesn't take you any closer to your goals. There are many, many women who have had many, many children and were able to maintain their health and shape, and those are the role models to look to!

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Are vitamins killing us?

The Internet has recently been buzzing with news about the potential dangers of multivitamins. There is a study reported in the February 28, 2007 issue of the Journal of the American Medical Association (JAMA) that claims to have found a link between vitamin intake and increased mortality (risk of dying). Is this report cause for alarm? Should we run from our vitamins while we still can?

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Don't we get all of the nutrients we need from a balanced diet?

I believe even a healthy, balanced diet falls woefully short of adequate nutrition. There are dozens of reasons why people should be taking in appropriate nutrients. In fact, it used to be the position of the American Medical Association that everything you need has to come from the diet, and old habits die hard. The truth is that the Journal of the American Medical Association recently published articles that recommend every adult take additional supplementation to meet their nutrient requirements.

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Are nuts okay to snack on?

Great snack! In order of best to "better bad choice"...

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Can I gain muscle by eating more protein?

Actually, eating more protein won't guarantee an ounce of muscle at all. It is a myriad of factors. In fact, studies show increasing overall calories is as effective at increasing muscle gains as simply increasing protein. Your body only uses a few grams of protein per day for muscle synthesis, if that — the rest is converted to energy or used in other processes.

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I don't have time to eat healthy. What should I do?

There is no one too busy to focus on their health. It's a great (and common) excuse, and trust me ... I have been there, where I really thought I didn't have the time.

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Strength and Muscle — Weight-lifting and iron game articles.

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