Frequently Asked Questions

No. ma'am.  The main hormone responsible for building muscle is testosterone. Most people think of it as a male hormone, but in fact both men and women have testosterone, as well as estrogen. It is the relative amounts that differentiate us. Men have 6 to 10 times the circulating levels of testosterone as women, therefore have a greater potential to increase their muscular size. Women can get bigger from a weight training program but their levels will never be as large as a man's.

No.  1.  Weight training combined with a flexibility program will actually improve your flexibility more so than just a flexibility program.

Nope.  Sit-ups are an anaerobic exercise and use carbohydrates as a primary energy source, not fat. The belief that you can target an area for fat reduction is called spot reducing and is a myth. Fat comes off your body the same way as a snowman melts. A snowman is not going to melt just his head part or just his body part, it all melts relatively evenly. The same thing can happen when you do cardiovascular exercise or restrict your caloric intake; the body pulls from fat reserves all over the body. The best way to get rid of the fat on any part of the body is through a combination of weight training, cardiovascular exercise and dietary manipulation (better eating).

No.  Fruits are a great source of vitamins, minerals, fiber and phytochemicals which are all essential for normal cell maintenance. Try to eat at least two servings of fruits every day.

It depends.  Potatoes are a great source of antioxidants (carotinoids and flavonoids), fiber and energy; especially the potato skin. An average sized potato is roughly 200 calories and only one gram of fat (0 grams saturated). It is all of the butter and cheese that you put on the potatoes that packs on the calories.

No ta all.  Studies show that people who weigh every day will more likely stick to their exercise and nutrition plan. You get up in the morning, you use the restroom and then step on the scale. It sets the tone for the day; Today I will exercise and eat healthy. But, do not be discouraged if you are heavier than you were the day before. You will have daily fluctuations based on the food that you eat.  Each gram of carbohydrate binds with 2.7 grams of water. So, if you eat brown rice with veggies for dinner (great choice, super healthy) do not bother getting on the scale the next day. All of those complex carbs need lots of water to break them down. It is just water weight and will be gone by the next day. When stepping on the scale, week to week changes are more important than day to day

Yes, if he/she is supervised.  Children lifting weights has been a controversial subject for parents, coaches and the medical community for years. My Master’s thesis and Doctoral dissertation both dealt with this very topic. A structured, well supervised weight training program for both boys and girls has been proven to be safe and effective at building strength, endurance, power and speed without causing any deleterious effects, such as epiphyseal (growth plate) fractures, strained muscles or joint sprains. Parents have also reported improvements in self esteem for these kids. With over 33% of all US children overweight, strength training exercises should be encouraged (especially in the classroom) for all children.

The best time of day to exercise is whenever you can get it in. You will burn the exact same amount of calories if you treadmill in the morning or in the evening. Just get in the workout whenever you can.

You will burn roughly the same amount of calories if you walk a mile or jog a mile. One mode of cardiovascular exercise is no better than the other at burning body fat.  Choose the one that you enjoy.

It is extremely difficult to maintain your body weight. We are surrounded by fast food restaurants and excuses. Staying fit takes discipline, commitment and hard work, but it is so worth it. You are strong. I know you can do it!