Ask Paul, fifteenth edition

askpaul_may2011

Welcome to the fifteenth edition of "Ask Paul," where I answer a few of the questions I receive on the site. I get literally hundreds of questions every month from people all over the world, and a lot of them follow a pretty common theme. I've picked quite a few from May and done my best to provide people with some insight and assistance.


If you have a question for me, click here and fill out my online form. I can't answer them all, but I'll try my best to get to yours.


Hello Paul!



question

Can I work out every day without hurting myself? I do 30 mins cardio/interval, then one set of weights (5 upper and 5 lower) then some pushups, stretching/yoga\? I am 52 yrs old and female. I have 10 lbs to lose overall and eat very well.


Maureen from Truro


answer

Hi Maureen,


You can work out every day but it depends on your intensity level and the muscle groups that were stimulated. If the intensity is very high then take three days off before training the same muscles and movement patterns again. But realize most people do not train hard enough to require that much recovery time.



Paul


question

Hi Paul,


Would you be so kind to tell me how many calories I lost, if a climb 780 steps, and how much I will loose if I run 1.500 kilometres.


My age is 45 years old and my weight is 80 kilos, my height is 1,69 cm, I have lost 5 kilos y 6 weeks. I hope you can answer me and sorry for my bad English, my problem is I love pasta,bread,thats why I gain weight.


Thanks in advanced and I am you fan number 1 here in Mexico.


Norma from Mexico City


answer

Hi Norma,


Nobody can tell you exactly how many calories you burn doing anything. Caloric expenditure is really dependent on the intensity level you are training at specific to your fitness level. I do know that the average person burns approximately 100 calories walking or running 1.5km

Thanks for watching X-Weighted down in Mexico


Paul


question

How is it possible for a single mom of two boys, who are gone from home from 8:15am until 7:15pm, with just over an hour to make and eat dinner, do french homework, shower and change, tuck them into bed and when they're finally asleep by 9pm, start the laundry, dishes, lunch packing etc. to fit in ANY excercise program? I've tried waking earlier, but after a serious back problem (muscles seized from years of stress) my body just refuses to move in the morning and at night time, I am just plain tired! I REALLY NEED HELP! Any more X-Weighted shows casting calls, or even a NEW show from you?


Rachel from Brampton


answer

Hi Rachel,


I guess you will have to slowly work on restructuring your entire life. That type of schedule does not make it inviting to wake up every morning and look forward to starting your day. I am not sure where you would start I need more information to make suggestions. The key is to first figure out what you want your life to be like. Most people have no idea. Next you start figuring out how to get around the obstacles preventing the life you want. Finally you take baby steps by making the right decisions towards your vision. Right now you have too many obstacles to make the changes you want.


Paul


question

Hi Paul,


Could you please share with us your opinion in regards to ISEGENIX diet ?


I want to try to prevent my friend not to spend all their money on a thing that doesn`t work or if it works only for a short time. I don’t believe in drinking most of your meals , I do think a shake in the morning it is fine but that`s about it ...and ¬´I have this discussions with my friends and I try to explain to them that they should stop and should invest in great eating habits and eat organic and home cooked and lots of veggies and lean proteins and whole grains ...I respect a lot your opinion in regards to nutrition and healthy eating and that`s why I thought to ask you too .Am I wrong or is this just another pyramid scheme . Thank you a lot


Claudian from Guelph


answer

Hi Claudian,


I believe Isagenix is a big scam. The company is trying to tell people by taking their meal replacement shakes, pills and powders that they will be healthier and lose weight. How about teaching people how to integrate real food healthy eating into their lives. Who would want to live the rest of their lives drinking gross shakes and taking supplements? The cost for this disgusting program is outrageous.


Paul


question

Hi Paul,


my name is sarah i am 18 and 212 lb im only 5'3 im looking to be fit I need meal plan and lots of help i know you do the x weighted and i would love to do it, i hate the way i look and the way my family makes fun of me all the time for being big my mom always says that my 30 year old sister well live longer then me i just want to be fit and love the way i look.


Sarah from Grande Prairie


answer

Hi Sarah,


You are still young enough to establish good habits for the rest of your life. Your family is not helping by making fun of you. They think that if they shame you change will occur because you will feel guilty. This rarely occurs, all that happens is you get depressed and eat more bad food. Start nice and easy. Pick one activity you enjoy doing that gets your whole body moving. Do it as often as you can. Next try this one dish four times per week for dinner.

  • 1 cooked chicken breast chopped into pieces
  • 3 cups raw spinach
  • Half a red pepper chopped
  • 1 cup cucumbers chopped
  • Half an apple chopped
  • Half a cup any berries you like
  • 2 tablespoons of slivered almonds
  • 2 tablespoons of feta cheese


Mix all the ingredients in a bowl. Add this dressing, 1tsp liquid honey, 3 tablespoons of balsamic vinegar and 1 tsp olive oil. This is one of the healthiest and tasty dishes I know of. Make these two changes and then let me know by the end of summer how your body has changed.
Good Luck


Paul


question

i dont speak english very well i hope that you understand me i am your fan because i see you tv program by infinito chanel i would like to lose weight and i do exercise every day but i feel that is not enouhg what can i do in order to loose weight maybe i need to try with the food my exercises are zumba and i running 10 or 15 minutes per day help paul i need your help


Gracias


Itan from Mexico


answer

Hi Itan,


Thank you for watching X-Weighted in Mexico. If you feel you are exercising quite a bit already then you should definitely look at your food intake. Eating healthy is really responsible for most of the fat a person can lose. The average person may be able to burn 500-600 calories if they work hard for an hour but you can eat that amount in five minutes.


Paul


question

Hi Paul


I love X-weighted and just wanted to say I wish you were here to motivate and push me. With that said what words could you offer to upstart my motivation??? I'm a mother of two and don't have much time really to get to the gym. At least during the week. Any home stuff u could offer advise on?


Kristin


answer

Hi Kristin,


If you go to my website I recommend signing up for my video exercise library. Most of the exercises on each program can be done at home with just dumbbells and a stability ball. There are many levels of progression as well to fit any fitness type.


Paul


question

Hi Paul


I'm a dancer and I'm currently at university studying opera. I'm quite a small person and my weight fluctuates around the 100 mark. My question pertains to protein drinks. In the morning I have zero appetite whatsoever but if I don't eat in the morning I crash. Last year I started making protein shakes each morning with organic whey protein and I usually have a piece of rye toast with it or something similar. What are your opinions on protein drinks? Are they healthy? Do they contribute to weight gain? Thanks very much,


Eva from Vancouver


answer

Hi Eva,


For someone who is overweight I generally do not recommend protein drinks. If you are at a healthy weight and very active then I suggest a drink per day. A shake in the morning is fine to start your day. Make sure you add some fresh fruit, yogurt, and real juice to the powder. Don’t worry you will not gain weight. Missing breakfast is never a good idea.


Paul


question

Hi Paul


I know that you, among many other health guru's, dislike the use of salad dressings that come in a bottle. Can you make a few suggestions on what we can use instead? I eat a lot of salads and always choice a vinaigrette type dressing but I don't really like all of the added ingredients.


If you could be as specific as possible (with recipes or suggestions), that would be fantastic! Thanks!


Andrea from Edmonton


answer

Hi Andrea,


1tsp liquid honey, 3 tablespoons balsamic vinegar, 1 tsp olive oil. Yum Yum


Paul


PS: I love all of your helpful hints on X-Weighted!


question

Hi Paul


I'm a regular viewer of your show X-Weighted, in fact the show has played a major role in my weight loss since the birth of my first child 9 months ago. I watch the show and work out at the same time while the baby naps. It has inspired me to push myself to lose the extra weight from my pregnancy. I have lost all the weight, and more.


I enjoy step aerobics, running, weight lifting etc. However I am having some trouble toning up my abdomen. I have been doing crunches as part of my work out. Can you recommend some exercises that I can do to tone my mid-section? Thanks!


Amanda from Hamilton


answer

Hi Amanda,


Congrats on the new baby. Crunches are a waste of time. They are a lazy movement because you are laying on your back. They provide no functional purpose and give you minimal and inappropriate stress to your torso. I recommend checking out the exercises on my video exercise library. I have in progression the easiest to most aggressive purposeful abdominal exercises. Fitness tip is to integrate training your abdomen with your arms and legs. Movements like a lunge cable twist or squat wood chops work great.


Paul


question

Hi Paul


I was wondering if you do personal training? Thanks


Stephanie from Toronto


answer

Hi Stephanie,


Yes I do. I have a personal training studio in Edmonton, Alberta called Custom Fit. Check out the website at www.customfit.ca


Paul


question

Hi Paul


I would like to lose about 20-30lbs in two months and I was just wondering if you could tell me what the safest and best way to lose the weight is? I have been told that cutting carbs completely out of my diet would help, but I've also heard that you should eat carbs after a workout...I'm confused.


Ana Bela from Toronto


answer

Hi Ana Bela,


Carbs can be a problem if you eat too many or the wrong type. If you pick potatoes as a carb they can be good or bad for you depending on the form they are in and the nutrition they provide for you. Yams or sweet potatoes are very healthy in moderation, French Fries are extremely unhealthy in and moderation. Carbs are the preferred energy source for high intensity exercise so make sure you eat the healthy kind specific for your metabolism. If you need help setting up an eating plan sign up for one on my website.


Paul