I want to get my abs back for summer. Should I add more cardio, cut calories or both?

Add more cardio, but be sure to keep it short and fast. High-intensity intervals are your best bet to look more like Michael Johnson than Michael Moore. Also, keep your motivation high by changing up your workouts frequently. Long slow distance aerobic exercise will help you lose the lard too, but you are more likely to lose your hard earned muscle mass with it.

If you don't start seeing results within a few weeks, then it is time to start cutting out some calories too. You want to maintain muscle mass and lose the fat mass, so be sure to keep your protein intake up, your fat intake down and keep lifting weights. You should try lifting and sprinting on alternate days to keep yourself fresh and to allow for proper recovery. If you lift and do your aerobic exercise on the same day, be sure to add the sprints in AFTER your weight training for the best fat-burning effect.

Final Answer: High-intensity interval training will help you to melt the flab! Keep lifting weights to avoid a loss of muscle mass while you lose fat mass. As always, nutrition will be key to your success.

Can you recommend a quick workout to do while I'm on the road and can't get to the gym?

One summer about 12 people joined me in this routine and after 3 days had passed, word spread about the "fat camp" that I was leading by the pool. This is my go to workout that you can do anywhere and make exciting for your entire family.

1. Shuffle a deck of cards and assign an exercise to each suit. For example, hearts - mountain climbers, spades - jump squats, diamonds - pushups, and clubs - triceps dip. 2. Lay the cards out on the ground face down. 3. Have the "leader" pull out a card and turn it over to announce the number on the card. The number will be the total reps that you perform. 4. Quickly perform the exercise associated with the card for the allotted reps and repeat the process. There should be little-to-no rest between exercises. 5. Complete the deck and repeat with new exercises and a new group "leader." Be as creative as you can.

Final Answer: When on the road, just be creative. You can accomplish plenty with your body weight and some effort.

Should I wear a weight belt when I lift weights?

Some guys these days think that weight belts were designed to hold up their Zubas (if you’re wearing Zubas that is a whole different issue). C’mon now – is it really necessary to rock a weight belt when you’re doing calf raises? The fact is that weight belts do serve a purpose. They help to stabilize your core and spine by increasing intra-abdominal pressure. They are a safety measure that can be helpful, but they should only be used when you are performing maximal or near-maximal lifts.

If you are the guy who wears a weight belt for every exercise and for every intensity level, then listen up. You are causing more harm than good! Wearing a weight belt for unnecessary lifts will actually weaken your back and abdominals because the belt is doing all the stabilizing for you! Lose the weight belt and be very careful when doing lifts for the first time without your training wheels. You may have to lower the weight you use for normal lifts and be sure to complete each movement with proper form. Soon enough you will actually strengthen your core instead of relying on your belt for support.

Worth noting is that endurance training may hinder your overall improvement in muscle size and strength – so if you are training with those goals in mind you may want to limit your cardiovascular exercise. On the other hand, cardiovascular exercise may help you to recover faster from both aerobic and resistance type exercise by helping to remove metabolic waste – a benefit for us all. In addition, weight training may actually improve your endurance performance.

Final Answer: Only if you are performing a maximal lift should you wear a weight belts at the gym.

I seem to always lose focus about half way through my weight workouts. I know it is hurting my results. How can I stay motivated for an entire session?

We all have those moments when we begin to daydream while trying to complete a rep or finish a set. You know – those moments when you look at the clock and suddenly 15 minutes have passed. The problem is that while this may make your time in the gym feel like a Sunday drive – that is about all you are getting out of a “going through the motions” workout. If you read any weight training manual or just watch the old Arnold classic Pumping Iron again (or for the 32nd time in my case – no joke), it will be clear that your time spent weight training should be focused, intense, and pre-meditated. There is a definite mind-body connection that must be made – you should be thinking about your muscle working to contract and relax throughout the entire range of motion.

Don’t worry, there are many things you can do rev up your workout, regain the focus, and gain the competitive edge. First, splurge on an MP3 player and dust off the old headphones. Typical “gym” music has a lulling effect that could put even the crankiest baby to sleep. Good music can make all the difference in the world when it comes to having an intense workout. It doesn’t matter what type of music, so long as it gets you fired up and out of day-dream mode. If you are running short on good songs to use try going to Nike's website and clicking on “Tune on your run.” This site has many pre-made workout playlists from professional athletes such as Tom Brady, Lance Armstrong or Lindsay Davenport. Second, if you have any flexibility in your workout schedule, hit the weights at times of the day when you know you have more energy. Third, eat something! Getting in a small snack with carbs and protein can do the trick to get your glucose levels up, get you focused, and provide you with fuel for the upcoming training session. Fourth, is it possible that you are just bored with your current training program? Try changing up your reps, sets, exercise order or your entire workout to revitalize your enthusiasm in the gym. Lastly, there are certain supplements (ex. caffeine) that, when taken properly and under the supervision of your physician, have been touted to help you increase training intensity and focus.

Final Answer: There are some things that we can all do to maximize our time in the gym and make sure we are not just spinning our wheels. Tune in, Watch the clock, eat something, swap the old workout for a new upgraded model and, in some cases, consider certain energy boosting supplements.

After my intense workout sessions I am always extremely sore. Is it OK to use ibuprofen to alleviate the pain?

I’ve been there a hundred times and I never used to hesitate to pop an ibuprofen or acetaminophen to help stop the muscle pain after an intense workout. That is until a few years ago when I read something interesting. Research from American Journal of Physiology reported that taking either ibuprofen (1,200 mg/day) or acetaminophen (4,000 mg/day) versus a placebo stopped muscle protein synthesis completely after heavy eccentric resistance training in active men. Interestingly, the placebo group had a 76 percent increase in muscle protein synthesis that was completely absent in the groups taking the non-steroidal anti-inflammatory drugs (NSAIDs). So, the next time muscle pain has you cringing to walk down the stairs or lift you fork to your mouth, be sure to think twice before you reach for that bottle of Advil.

Final Answer: While more research is needed in this area, it seems clear that if your goals include muscle size and strength, you should limit the use of ibuprofen or acetaminophen after your workouts.

Is it better to lift weights or do cardio to get in shape?

The answer to your question depends on what you mean by “in shape.” Generally, to get in better endurance shape, experts would recommend doing cardio (cardiovascular exercise), while weight training would be recommend when trying to add on muscle and increase strength. Circuit training is another method of exercising that combines lifting weights with very little rest time between exercises so that you can get a both strength and cardiovascular training benefits at the same time (great way to mix up a workout, break a plateau or fit a full workout into a short period of time).

Back to your question – generally, I enjoy all types of exercising and schedule time for both weight training and cardiovascular training. Both cardiovascular and strength training have been shown to have similar health benefits in terms of reducing body fat, improving blood lipid profile, and improving your metabolic rate. So why not use both types of training to maximize benefits and avoid boredom? Therefore, I recommend incorporating both types of training into your program with one exception: if you are training for a specific end result, contest, or competition, then find an expert to help you develop a program that will meet your needs specifically.

Worth noting is that endurance training may hinder your overall improvement in muscle size and strength – so if you are training with those goals in mind you may want to limit your cardiovascular exercise. On the other hand, cardiovascular exercise may help you to recover faster from both aerobic and resistance type exercise by helping to remove metabolic waste – a benefit for us all. In addition, weight training may actually improve your endurance performance.

Final Answer: Include both strength training and cardiovascular exercise for great results and ultimate health.

What is the one exercise that you recommend for a 6-pack abs?

Ok, this is a biggie that I get asked all the time. Here’s the deal: Abdominal exercises are vital for building great abs, strengthening your core, improving balance and athletic prowess. These exercises will add strength and density to your midsection. However, the abs also get a workout during other exercises you do as well (pay attention next time you are doing a standing biceps curl or a cable push down). We all have abs, but most just have them hiding away.

So the problem is not the exercises that you are doing, but the way that you are feeding yourself! You are not going to be able to see your abdominals if you are above a certain percentage of body fat. That means that the best thing you can do for your abs starts in the kitchen! That’s right; you have to watch what you eat in order to lose unwanted body fat and show off your flat midsection. From my experience, you’ll begin seeing your abs when you are below 10% body fat. One word of caution is that extremely low body fat is not healthy either. Men should not go below approximately 5% and women should not be below 12 to 16% for optimal health.

Final Answer: If you really want six-pack abs you have got to re-evaluate your nutritional plan and pay attention to what you are eating! That, combined with regular exercise and abdominal exercises will get you to the goals you are looking for.

I just began lifting weights and my workouts are making my shoulders really sore, especially after a chest workout. If I use less weight and just do more reps, will I still get stronger?

I understand the desire to get stronger, but you can’t just jump into heavy weight lifting and expect to be the next Bill Kazmier. Strongman champion or newcomer to the iron world, you need to take caution when lifting to avoid injury.

Trying to workout through pain is no picnic, so some changes are definitely in order. If you use less weight and do more reps, you will increase your strength but not to the extent as if you were using heavier weights, lower reps and truly overloading your muscles. I suggest you ease into your training program by keeping the weight you lift light and GRADUALLY work your way up to using heavier loads – trust me, you will get stronger. We also have to make sure that you are training your shoulders adequately to ultimately handle more weight and eliminate imbalances by using a full range of motion and emphasizing the front, medial, and rear muscles of the deltoid when you workout.

Final Answer: Lowering the weight you lift and doing more reps is fine until you can support more weight with the smaller, weaker, stabilizing muscles around the shoulders. You will get stronger over time but more weight will have to be added in order to keep your muscles growing stronger.

I can only fit my workout in at night, will this hinder my results?

First, congratulations for being determined enough that you make time to exercise at night in order to stick to a routine and stay healthy and fit! I think we must realize that some people jump out of bed in the morning with their running shoes tied and ipod playing, while other people consider that cruel and unusual punishment! While working out in the early morning on an empty stomach will promote fat being used as your fuel source (which we all love) and gets your workout checked off for the day, this can also be a torturous time of day for many. You can attempt to mimic your early morning fat burning potential later in the day by making sure that your last meal is eaten roughly 3-4 hours before you workout. However, if you think that by having a little energy boost of food before a workout will help you go harder and more intensely in the gym or on the road, then this may be your best option.

Probably the biggest determining factor for figuring out when to workout is your daily schedule. Personally, I have had some of my best workouts later in the day (around 6pm), but often times scheduling forces me to go before the sun rises. Really, the best time to workout is when you are most comfortable and confident and when your energy is high. This can be extremely variable from person to person.

Final Answer: While science may set you up for better fat burning potential in the early morning on an empty stomach, this is not always the best approach. Any workout is better than no workout – so the priority here is to make sure that physical activity is added to your daily routine, no matter what time of day it is.

Mike, I am worried about the amount of mercury in seafood these days. Can my family safely eat fish this summer?

Great question. Experts are telling us to eat more fish for its high protein levels, good fat content and health boosting qualities. On the other hand, we are being told to stay away from seafood because of its potential to be high in mercury content. So here is what I recommend. Eat fish!

Eating fatty fish at least twice per week is recommended by the American Heart Association (AHA). In addition, both the FDA and the EPA recommend for women and young children to consume fish and shellfish regularly (for a full review of the health benefits of fish, see the Spring 2006 issue of Achieve for a feature titled: "The Fountain of Youth: How Good Fats Make You Feel Younger"). In general, most fish contain only small amounts of mercury. Follow these recommendations from the U.S. Department of Health and Human Services and the U.S. Environmental Protection Agency: -Do not eat shark, swordfish, king mackerel, or tilefish because they contain high levels of mercury. -Eat up to 12 oz (two meals) a week of fish/shellfish low in mercury (shrimp, salmon, pollock, catfish, and canned light tuna). Albacore has more mercury than canned light tuna, so eat only six oz (one meal) per week of albacore. -Check local advisories about safety of fish you/friends catch locally. If no advice available-eat up to six oz (one meal) per week of fish you catch locally but don't eat any other fish that week. -Same advice goes for kids, but serve smaller portions

For more information about mercury, seafood safety and your health visit: FDA/EPA's site regarding mercury in fish and shellfish, call the U.S. Food and Drug Administration's food information line toll-free at 1-888-SAFEFOOD, or visit FDA's Food Safety website. Final Answer: Nothing beats grilled fish and veggies for a summer time meal, but skip the side of mercury. Use the links above to see how safe your fish is to eat and then make the smart choices.

I have heard a lot recently about my friends making me fat. What do you know about this?

I have seen this hyped-up story all over the news as well. In late July, the New England Journal of Medicine published a study indicating that there are social ties to the spread of obesity. In fact, if you have a friend who is fat, then you have a 57% greater chance of becoming fat. The closer the friend is to you, the greater the chance of becoming obese. Interestingly, the association between spouses was only 37%.

The findings shouldn't be too surprising. How many times have you ordered fries with dinner or an extra beer because your friends have? I view this as good news though, because the reverse can also be true! Lean and active friends will help to keep you fit and healthy. Team up with your active friends as much as you can and you may find new ways to add muscle or shed some fat.

Final Answer: Use the power of friends to keep you healthy, not make you fat!

I believe that dieting is the wrong way to lose weight and that the only way to lose weight and keep it off is by changing your life style. What do you think?

You are correct in your thoughts for sure. Dieting is only a temporary fix to a much bigger problem. Lifestyle changes are absolutely necessary to actually see some sustainable results in body shape, body size, and overall health. Over the years I have coached many clients and it is only the people who absolutely commit to a better life (i.e. not a diet, but a nutrition and exercise plan) who keep their hard-earned bod's in shape. Dieting may make you a smaller apple or pear, but only a completely new lifestyle will change the shape of your body and affect your health for the long haul.

Final Answer: Forget the diet and commit to a new lifestyle that includes proper nutrition and exercise.

Mike, on a day where you drink a protein shake and/or eat a meal-replacement bar that is high in vitamins, do you still take a daily vitamin pill?

Shakes and bars these days seem to be fortified with every vitamin and mineral under the sun. If these products are providing you 100% of the recommended amount per day then you should be fine with skipping the vitamin supplement. That said, I make it a routine to take a multivitamin daily. It is just habit now, but it may have a nutrient or two that is not covered by daily shakes or bars. Also, keep in mind that if you eat well-balanced and nutritious meals, you may not have to have shakes, bars or multivitamins at all (as always be sure to check with your physician before stopping or starting any new supplement or medication).

Final Answer: Make sure all of your bases are covered before stopping or starting any new supplement, pill, or medication.

I heard that eating 6 times a day is better than 3. What’s the deal?

Advice like this may appear to be antithesis to what you need to do to lose weight and become healthier. Certainly eating more times throughout the day would make you gain weight, not lose it – right? Wrong! Eating frequent small meals throughout the day has many benefits over eating 2 or 3 huge meals and is one of the first things that I recommend to people looking to start a healthy lifestyle, lose weight, feel better, look better and improve overall health.

Every time we put food in our mouths our bodies work hard to break down and digest the meal. This process costs energy and is called the thermic effect of food (TEF). TEF accounts for roughly 10% of our daily energy output. By eating small meals more frequently (5-6 times/day) you will keep your TEF elevated and burn more calories throughout the day by increasing your metabolic rate. Not only that, but you will never have the “oh my gosh I’m starving!” feeling that generally precedes binge eating and you may be able to absorb your food more efficiently. In addition, frequent feedings or grazing will help to keep your glucose and insulin levels in check – which, as you know, are both huge culprits in the obesity and diabetes battle. On top of that, this style of eating will help to keep your energy levels up. You should try to not go more than 2-3 hours (except while sleeping) without eating a small nutritious meal.

Final Answer: Eating six, small and nutritious meals a day will help keep your metabolism and energy levels high will help fend off hunger and cravings.

How do I control my portions?

It is no coincidence that you have to unbuckle your belt after leaving a restaurant – portion sizes are out of control! Americans want something for their money though and we probably wouldn’t be happy with small portions. So, when you dine out, the quick fix is to ask your server to box up ½ of your meal before they bring it to your table. Also, be sure to drink plenty of water before and after your meal and give yourself some time to digest. Waiting roughly 20 minutes should be enough time for your stomach and your brain to agree that you don’t need any more food.

When at home, super size your health by minimizing your plate size. Try switching from a 10-inch dinner plate to an 8-inch salad plate. You will still see a full plate, but when it’s all gone, you will have eliminated quite a few calories from your meal. You will also satisfy your psychological need to see a full plate (Alliance Beacon, 2006). This advice applies to everyone – even the experts. A recent study from Cornell University found that nutritionists served themselves 31% more ice cream when using a larger (34oz) bowl versus a smaller (17oz) bowl, without being aware of it (Wansink et al. Ice cream illusions bowls, spoons, and self-served portion sizes. Am J Prev Med 31(3): 240-242, 2006).

Final Answer: Be a conscious eater. When out, box up ½ of your meal before you start eating. When at home, try using smaller plates and bowls.

My new job has me in my car for most of the day. What can I eat while I’m on the road?

Fortunately, along with the super-sized portions offered at many restaurants, there are also many healthy choice or low calorie options available that won’t expand your waistline. The key is to be picky and don’t be afraid to give specific instructions to your server – no butter, no cream sauce, no mayo and whole wheat please! Also, by asking for half of your meal to be boxed before it is brought to your table you will save yourself from the “I’m so stuffed I can’t move” feeling and you’ll have dinner for later. Another good idea is to pack an extra bag for the day that includes foods that you can keep in your car to eat. Try fruit, nuts and meal-replacement bars or shakes. If you’re feeling really adventurous, throw a small cooler in the car and you’ll be surprised at all of the options you’ll have when you’re on the road for work or on your way to Grandma’s house for the holidays.

Final Answer: Make smart choices and be specific with what you order when eating out on the road. Pack a car food survival kit too – complete with fruit, nuts and meal-replacement bars or shakes.

Is there anything that I can eat late at night that won’t make me fat?

Eating late is a big No-No – IF it’s pizza, fries and beer. Fortunately, there are many other options for things to eat at night that will keep your metabolism high and allow for your body to recover optimally from your daily exercise regimen.

I have tried certain “cut-off” times for my last meal and have found that any earlier than 8pm is very difficult. As physically active people, a consistent flow of nutrients through our bodies is beneficial and will keep us from being in muscle break down mode.

What you eat at this time has a lot to do with what your goals are, but from your question I’ll assume your goal is fat loss. The best foods to eat at night are high in protein and low in carbs and fat. This means no fried or sugar filled foods or cheese-laden dishes. Eating a protein meal before bed can help to supply your muscles with the nutrients necessary to keep them from breaking down as you sleep. It will also keep you satiated for a longer period of time.

I would recommend that you eat your larger meals earlier in the evening and then make the rest of the food you consume small meals (almost like snacks). The key is to keep the portions in check (aim for 100-300 calories – depending on body size) and add a large glass of water to the mini-meal. You can also try different stop-eating” times and see what works best for you.

My favorite thing to eat at night is low or non-fat cottage cheese with a teaspoon of raisins or sugar free, all natural jelly for flavor. You can also try a couple of scrambled egg whites or egg beaters, yogurt, or a protein shake mixed with water.

Final Answer: Eating at night is not the problem; it is what we are eating and how much we are eating at night. Make your last meal of the day small and high in protein and lower in carbs and fat to satisfy your hunger and help with your fat loss goals.

Do you have any suggestions about how to stick to my workout in the New Year?

January is a great time for health and fitness. Everyone is excited to improve their health and do so with a new found vigor and enthusiasm. Gym memberships are on the rise and personal trainers find themselves busier than ever. If only it would stay that way! Unfortunately, after the first few weeks of success many people find themselves, once again, busy with work, kids, and hectic schedules. You must realize that exercising is not a waste of time, but will actually buy you time by making you more efficient all day long! You must remember that when you decide to live a healthy lifestyle, the key to success is not perfection, but rather consistency of effort.
So here are a few tips to help keep you motivated and committed to leading a healthy lifestyle throughout the New Year and beyond.

• Set goals and write them down – be sure to write down your goals...this makes them tangible and real.


• Take pre-pictures – when you see yourself everyday, it is sometimes hard to notice the great changes that you are making. Take some pre-workout pictures to help keep you on target.


• Post your goals and pictures – having these visual reminders at hand is excellent reminder of why you are putting in all the effort to be healthy. Try putting them in a place you’ll see them often (bathroom mirror, refrigerator, etc.).


• Pay for ½ year or full year gym membership – this way you can’t stop your active lifestyle without losing some money.


• Get a training partner – when you don’t feel like going, they will be there waiting for you and vice versa. This will keep you accountable to somebody else. Make a challenge or bet with your partner so that you both have something to lose if you don’t push yourselves (you must wash your partner’s car, take out their trash for a month… just be creative).


• Make it a priority – ever notice that what you put on your calendar is what is important to you and what you MUST accomplish in your day? Try it with fitness too. Schedule your workouts into you calendar.


• Workout in the morning – this eliminates any possibility that unplanned events will pop up that would stop you from working out.

Final Answer: Make health a priority in your life and follow the 7 steps above – you’ll never fall off course again!

I love pizza but I also want to hit my summer goal of losing 10 pounds. Help!

While indulging every now and then is important as it helps to satisfy cravings and keep you from going crazy, it can also leaves us feeling worse. You’re in luck though: there are some ways to help combat the food frenzy during a weekend gathering.
If you know that rain is coming, do you carry an umbrella? Of course you would. Likewise, if you know that you are going to be eating pizza or another food that is not a “best” choice, then take preventative action! Follow these simple steps to control your appetite and keep your waistline in check:

• Before the food arrives, eat something healthy! This should help to keep you pizza portions in line.


• Load up on water. Keeping hydrated and feeling full may keep you away from a second or third serving.


• Soak it up. Blotting your pizza with a clean paper towel may help to reduce the excess grease from the serving and reduce the overall caloric intake.


• Order the pizza with extra veggies, extra sauce, and light on the cheese. The added fiber from the veggies could help you to feel fuller faster and ordering “light on the cheese” should reduce overall calories ingested.

Final Answer: Attack your pizza parties with a plan! Being prepared will make all the difference. If you’re feeling creative – try the great pizza recipe on the right.

I eat “clean” all day long but have a lot of trouble with snacking while I cook dinner for my family. Do you have any advice that can help me with this?

This is a strange and evil phenomenon that occurs every day for most people. It is more difficult to eat “clean” during this 1 to 2 hour time period than it is for the other 22 hours in the day! Unfortunately, we can easily stuff an extra 500 calories in our mouths without even knowing it. Clearly this will sabotage much of the hard work we do every day to stay healthy. But there is hope! Many times snacking happens just because our mouths are bored. Try chewing on a piece of sugar-free gum, brushing your teeth, or using mouthwash. The feeling of a clean mouth can do wonders to help you avoid putting a few hundred extra calories in your gullet and may just be the key to keeping you on track! Also, practice being a conscious eater – be aware of what you are eating and how it is giving you energy and nutrients to stay healthy and active.

Final Answer: Try chewing sugar-free gum or brushing your teeth to avoid shoveling unwanted calories in your mouth and practice being a conscious eater.