Ask Paul, fifteenth edition

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.

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

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?

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

Hi Paul,

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

Claudian from Guelph

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

Hi Paul,

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

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

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

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

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

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

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

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

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!

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

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

Hi Paul

I was wondering if you do personal training? Thanks

Stephanie from Toronto

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

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

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