Exercise & Fitness FAQ

The foods you eat should be planned with the Food Guide Pyramid found in the Food Guide Pyramid topic. Look there for suggestions of what foods, number and size of servings. A low fat diet chosen from a variety of foods would be most healthy.

The other component of your plan to gain weight should be a weight training program to support your goal of gaining muscle weight, not body fat. Call an exercise physiologist or call the gym / health club where you currently exercise for a training program to achieve your goal of maintaining 9% body fat.
 

I run 4 times a week for 2 miles per day and I train at a tennis academy. In the morning I eat oatmeal with skim milk, a banana and a piece of toast. For lunch I usually eat some low fat yogurt with water and a power bar. For dinner I eat vegetables, with rice and usually a small portion of meat. I also take antioxidant vitamins.

Should I eat less at dinner? I heard that as the day goes by your meals should start from a big breakfast, to a medium lunch followed by a small dinner.

Am I harming myself by eating a power bar a day? I'm 138 pounds and 5'6 1/2''. I'm medium bone and I'm supposed to weigh 133. Am I getting enough nutrients, what can I do to get to 133?
 

Your breakfast could use some protein like peanut butter or cheese on the toast. Do you put 1 cup of skim milk on your oatmeal? What is the nutritional information on the power bar at lunch? I doubt that it would harm you. Lunch seems a little light on protein, which will keep you awake for the remainder of the day and unless the yogurt has fruit, you are missing fruit too. Dinner could use some fruit. Take a look at the Food Guide Pyramid topic for more information about eating a balanced diet. Try expanding the variety of foods you eat at meals. Oatmeal is good, but other cereals are too. Rice is good, but so are potatoes.

The anti-oxidant vitamins are OK, but what is in the vitamin pill? It can include Vitamin A as beta-carotene, Vitamins E and C and selenium.

As to when to eat the heaviest meal, the trend has been to eat earlier in the day. Your dinner does not sound excessive though for your caloric needs.

If you are a female, your healthy body weight is 129 to 136 pounds. If male, 135 to 143 pounds. Either way, your body weight is appropriate and you are exercising which is very good. I would suggest you focus on changing your body fat for muscle with exercise. Do not focus your weight, which depending on your hydration status, can fluctuate a few pounds. Consult an exercise physiologist or athletic trainer where you exercise.
 

I have been walking everyday for over a year. I recently increased my exercise, in addition to the walking (about 2 miles a day), to also biking three times a week and lifting some weights.

I try to eat healthy, but I think that I just need a diet plan to stick to. I have a problem controlling the number of calories I consume everyday. I am a 19-year-old student. I am about six feet tall and weight around 165. I know that this weight is probably healthy for my height, but I want to lose the extra fat around my buttocks and upper thigh area. I have been struggling with this for a long time. Thank you.

Your healthy body weight is 154 to 166 pounds.

Your exercise program seems to be a good combination of aerobic and weight lifting. Your walking 2 miles should take about 40 minutes and bike for at least 30 minutes. Weight lifting should cover all muscle groups including legs, torso and arms.

While it is difficult to "spot reduce" fat in specific body areas, you can include exercise that strengthens the muscle groups in your buttocks and upper thighs. I would suggest you talk to a personal trainer or exercise physiologist for suggestions of specific aerobic and weight lifting exercises for these body areas.

Your need for a diet plan could be achieved by following the Food Guide Pyramid recommendations for amounts and groups of food to eat daily. See the Food Guide Pyramid topic for more information.

For the most part I am an active person. I switch back and forth from aerobics, walking, running, dance, weight lifting and swimming. The problems I have run into this summer were poor air quality, that caused breathing problems, sore hips or knees and feet after walking or running and lack of motivation. I always start an exercise program, stick to it for about 2 months, see results, but want more and end up injuring myself. I really like to exercise, but it often gets boring and I don't have the resources to try something new. Also would a regular practitioner be able to help with breathing problems? I had asthma as a little girl, but grew out of it. A friend suggested that I might have exercise induced asthma.

Time to see your doctor regarding the breathing problems. A physical therapist or exercise physiologist would be helpful in designing an exercise program that meets your needs.

The old adage "No Pain - No Gain" is bad advice. Exercise is not supposed to hurt. When it does you may have caused damage. Weight bearing joints like hips, knees and ankles are particularly susceptible to the effects of pounding exercise like running. Have you considered swimming or water based exercises that would not cause wear and tear on your weight bearing joints?