Archive for category: Questions & Answers

I enjoy HARD workouts and keep track of my heart rate…but…my heart rate normally always exceeds the recommended max heart rate for my age. Should I be concerned? My resting heart rate is around 60, but when working hard on a machine which monotors heart rate, I am always at least 20 beats per min over the MAX. Should I scale it back? I don’t feel any pain or weakness whatsoever, and feel energized when pushing myself!

Linda from Winnipeg

Hi Linda,

The Heart Rate charts on cardio machines are complete bogus. They should be removed from every one of them. Two people with identical ages can have vastly different maximum heart rates. Therefore the percentages they workout at are also different. I have 50yr old clients that are quite comfortable working out at near 180 beats per minute while others find getting near 150 beats per minute challenging. Some people have smaller hearts that require more beats per minute to send the same amount of blood to the working muscles. It does not mean you are fit or unfit. If you want to work out in training zones you need to get a maximum heart rate test performed specific to yourself. See a qualified trainer in your area to set one up.

Paul

Paul,

I wanted to know what you thought of the 17 day diet? Is it something people who are overweight should look into?

Nichole from Winnipeg

Hi Nichole,

The 17 day diet is dumb. Let me explain to you the key to weight loss. Eat high nutrient dense foods specific to your metabolic rate, daily activity level and metabolic type. It is making the right choice for you as much as possible through your entire life time. Identify obstacles that prevent you from making the right choices.

Paul

Paul,

Is there a rule about not eating about two hours before bed if you are watching calories? Is that true?I love Cream Of Wheat and although it’s carbs, is a healthier choice than chips. But am I adding calories in attempts of being healthy?!>

Stacey from Toronto

Hi Stacey,

If you are eating healthy with the appropriate amount of calories for your basal metabolic rate and daily activity level it does not matter what time of day you eat. Some people are shift workers, some workout later in the day(best time to eat is 45min post exercise). Ideally eat smaller portions every three hours. The only problem with late night eating is coming up with a good reason for doing so. Most people are just bored, watching TV and eat mindlessly. As long as you are not one of these people go for it.

Paul

I have bad knees I am 48 years old. Previous surgery all when I was a teenager two on my right knee and one on the left knee. The problem was disclocating knee caps. That was fixed. I lift weights play tennis and run 5 to 6 times a week. The problem on my left knee was a development of a bakers cyst. The doctor gave me a cortisone injection today April 8,2011. He also stated my knees are that of a 65 or 70 year old man. He told me that all I should be doing is biking and using the elliptical machine which I know you hate. He said I can still play tennis just not every day. He said runners tend to run every day. Anyway with these issues can you recommend exercises that are good cardio and gentle to the knees at the same time. Except for the fluid build up in the back of the left knee, my knees feel good they don’t feel old and now after the cortisone shot they feel even better. I can’t swim so that is not an option.

Kevin from Sudbury

Hi Kevin,

I have seen many clients with bad knees. The first thing that is recommended by doctors is to not do weight bearing type exercise while bending your knees. The problem with this is that if you want to function on planet earth you have to move your body against gravity, sometimes with added load and bend your knees to sit on a toilet, get out of a couch, get in and out of your car, climb steps, etc. This is why elliptical and stationary bikes do not provide any functional real life benefit. There are many movements you can still do. See a qualified trainer in your area and have them set up a circuit type workout that involves you moving your body weight, free weights, and a variety of functional exercises you can do without pain that will help you in everyday life activity. Swimming, biking and especially elliptical trainers offer no practical benefit for your time.

Paul

Hi Paul,

Need your advice on Degenerative Disc Disease. What are some good exercises?

I am training a couple. Wife: 38, 267lbs, husband 182 with DDD. I am a mobile trainer and I go to their home. I have a hallway to work with and some stairs. Of course I bring my equipment when needed (Eg: SB, TRX, Kettlebells, DB, Bars, etc) but I am finding it hard because when he walks he looks as though he is in pain. I just don’t want to do something that would compromise his health. If I load him up, I have him sitting in a chair to protect his back, I don’t do any jumping with him of course and I try to add in as much functional exercises as i can, but once I add in more compound exercises he looks as though he is in more pain. I try to put in floor stuff for his back (Bird Dogs, Planks, Hip Thrusts, etc), but I am not sure if these are exactly what he needs.

His wife on the other hand does not like exercises AT ALL. She will try to kick me out of the house and tell me to leave, but I tell her that she loves me to much and would miss me.

So I have one with DDD and one who doesn’t want me to be there. Any advice?

Terese from Calgary

Hi Terese,

For your client I recommend they get a kinetic chain assessment. This is a postural assessment to determine any muscular imbalances that exist. Ideally you want to have the body distribute force evenly through all the joints without one area taking on more stress because of muscular tightness, weakness or mechanical issues. This type of assessment is important before anyone engages in any kind of strenuous exercise. Check with physiotherapists or trainers in your area that are qualified to perform one.

Hi Paul

I read a lot of different guidelines on how many calories I should be consuming a day. Could You help me out? I am 5″0, 25, female, I would say my workout level is light and around 3 times a week on average. Please help thanks

Thanks

Tahnee from Meaford

Hi Tahnee,

The best way to measure your resting metabolic rate is to use a metabolic cart. You usually find these at health audit clinics or Universities in the medicine or physical education departments. An equation you can use to estimate how many calories you need in a day is-

10 X weight in kg + 6.25 X height in cm – 4.92 X age – 161 for females + 166 for males. This equation is in my booklet on my website. You would then have to multiply your final number by how active you are. This information is also in my booklet.

Paul

Hi Paul

I know your a very busy man!! lol Do you work with people one on one? If so how does some one go about getting to that point?

Terri from Morinville

Hi Terri,

In Edmonton I have a personal training studio called “Custom Fit Personal Training”. If you are in the area give me a call and I can do a workout session with you. You can also access workouts by me through my website. The new video exercise library is very cool.

Paul

Hi Paul,

I hope you will read my email because I really need help with my weight. I am 54 years old, grand-mother of 2 babies that I love very much. In the last 6 years or so I stopped taking care of myself after I went into depression. I use to go to the gym 3 times a week, I was eating well and my weight was 128. Today I’m 170 and I hate myself for what I did to my health.

I’ve been watching XXL every week and I found myself judging the people when they don’t really get into the program……well well well, who am I do that????

Today I decided that I will take care of myself, put my body into shape but I don’t know where to start and what to do to give me the strenght to do the first move to get back healthy.

I hope you will help me put my body where it is suppose to be.

Thank you for taking the time read my email and hope to hear from you.

Carole from Laval

Hi Carole,

Where you start back into fitness does not matter. There are thousands of different ways to achieve the results you are looking for. There are some keys that can maximize your chance of success. A few are:

• Engage in activity that involves multiple muscle groups, causes fatigue in your muscles and increases your heart rate for approximately one hour every day. Does not have to be a continuous hour.
• Do something that you enjoy and allows you to be social at the same time.
• Find some fitter people to hang out with. Hang out less with your chubby friends.
• Identify the obstacles that stop you from being active and making smart food choices. Figure out or seek help in how to overcome them.
• Be prepared in your eating every day. Shop often, find healthy recipes, clear out all bad food in your home, eat out less often, possibly look into a healthy meal delivery service.

Paul

Hello Paul,

I have to say, I watch X Weighted all the time and love it. I enjoy your fitness tips, knowledge and advice that you give in the show’s. I am wondering about my body fat. I am 4’11” and weigh 107lbs, an athlete/normal. I have been on a electric body fat analyzer at my gym and it stated my body fat was 20.1% The trainer was suprised who saw this. Can I be too fit/muscular for the scale to read correctly?

Thanks Paul!

Charlene from Trenton

Hi Charlene,

First the electric body fat analyzer is a complete waste of time to measure percentage of fat, the degree of error varies too much. If you want a more accurate % of fat you have to try either a DEXA Scan, underwater weigh, or Bodpod. You may be lower than 20% check one of the other methods first.

Paul

Paul,

Help! I cannot put hardly any weight on my left foot after running almost every day for the past 4 months. (I should add that I started running weighing about 235 pounds and now weigh 209). I can appreciate that I should see a doctor (who will no doubt tell me to stay off of my foot to let it heal). My question is: What cardio exercises can I do in the meantime (given that I live NOWHERE NEAR a pool or a gym!!!) Feeling demoralized after doing so well!

Thanks!

Nicole from Hopedale

Hi Nicole,

You can do many feet friendly exercises using your body weight, dumbbells and a stability ball at home. When you link 10 -12 movements in a row without recovery you will get a fantastic cardio/muscular endurance workout that burns many calories. The benefits are more so than running. You may never run again after doing a workout like this. For examples of the right exercises for you check out the new video workout program library on my website. Some knee friendly moves are “prone ball knee tuck ins”, “supine torso rotations on the ball” “butt blaster hip extensions supine on the ball”.

Paul

Hi Paul, I like everything about you 😉

Tell us what you think of those vibration trainer machines that are popping up in gyms these days?

Leah from Montreal

Hi Leah,

If you look on my website I wrote an article on Vibration Trainers. It is early in the Blog Archive, or click here to read it. Basically if you use the machine to perform exercises, it works like any other equipment aid. You get from it what you put into it. The vibration works to add another element of intensity to your program. If you are one of those people who believe just sitting or standing on the machine doing nothing is going to give you fantastic results then you are very mistaken.

Paul

Hi Paul,

I watch xweighted in the uk i have lost 61/2 stone over a period of 5 ys at the moment i am struggling to lose more i am very active do bootcamp training kettlebells circut gym and spinnin could you give me any advise how i can spur myself on as this is getting me down when i started my weight loss journey my motto was to never give up on my dreams but the old demons inside of me seem to be creeping back in

PLEASE CAN YOU HELP

Sue from Doncaster, England

Hi Susan,

Thanks for watching the show in the UK. You must realize that as you lose weight and you get lighter that the fat loss process becomes more difficult. Losing 6.5 stone (I think that is just over 90lbs) is a great accomplishment. To get to the next level you have to start training like an athlete. You need to train with people fitter than yourself. You need to engage into sports that you enjoy, you need to sign up for fitness competitions like a run, triathlon, tournaments of some kind. The key is to develop a competitiveness in your head. Training for something keeps you motivated at working hard and consistent. Training with and playing sport against other people takes your fitness level to another level. The fat loss will be a byproduct of your consistency and intensity. Going to the gym three to five times a week and grinding it out on a program you have been doing for a long time all by yourself will only get you so far.

Paul

Where do we start?

Hi I am 320lbs and should be about 150lbs. My husband has also put on the pounds since we met. He over 300lbs too. I feel lost, this is not me!! I just don’t know where to start. When I think I have things figured out I find out I really don’t. I have 2 kids now and I feel tired all the time. I need to do this for me and for my kids they need a mom who has energy and doesn’t need to sit down after 10 mins cause my back hurts so bad. So My question is where do we start? How can we stay motivated to really do this?

Thanks

Alicia from Sherwood Park

Hi Alicia,

I think the best place to start is to work with a trainer to begin with. Right now you are not highly motivated to lose weight or you would not have let yourself get up to over 300lbs. Getting some help first is a good idea and over time hopefully the process will become more self motivating and you will want to make smart food choices and put time to becoming more active. If you live in Sherwood Park I recommend True Form Personal Training. Call them and ask to speak to Craig. He is a great guy and help get you started.

When starting on the path to eating healthy and exercise you must address the obstacles that will prevent you from making the right choices. I would recommend you and your husband sit down one night and write down all the reasons you can both think of what will prevent you from making the changes you want. If you want to give the health and fitness thing a try you must come up with a plan to overcome your personal obstacles. Many of these can be solved on your own with others you may need some outside help.

Good Luck

Paul

Dear Paul,

I’m a big fan of X-Weighted here in the UK. I am nearly 20 years old, 5 foot 4 and weigh about 166 pounds. You have motivated me to do something about my health and fitness. However, this will not be the first time I have tried. My attempts usually fail within the first few days; my main problem is hunger pangs. I experience physical pain when I don’t eat as much as I am used to eating (which is a lot!) and I feel as though I am eating all the time. I also eat when I am bored or stressed. How do I overcome this? Can you suggest some foods that will help keep me feeling fuller for longer?

Also, I have scoliosis and have been told high impact exercises are a big no-no. I think this rules out the treadmill, which probably would have been the basis of my workout. What can you suggest for me that is low-impact, yet effective at strengthening and burning fat?

Thanks Paul!

Chloe from London

Hi Chloe,

The research shows foods that provide us the most full feeling are proteins, healthy fats and fiber. An example of a healthy meal that will do the job is Fish (not fish and chips) more like salmon, tuna or tilapia baked-yams-steamed green beans. The quantity of each depending your physical characteristics and daily energy expenditure.

If you are bored then find something to do other than eat. I like playing sports.

If you are stressed, identify the stressor and find a strategy to eliminate it. Eating just makes you feel good temporarily.

For non impact exercise that burns lots of fat, works cardio and improves muscular shape and endurance nothing beats – Full body functional core circuits. See my new video exercise fitness library for more info on the website paulplakas.com

Paul

Hi Paul,

My Question is regarding doing stairs so far it’s been great for me I LOVE DOING THEM. I have seen faster results doing them in 6 months than when I use to go to the gym.

I was wondering how much calories do you think one can burn?? I do 20 going up and 20 going down.

There are 184 stairs takes me 1 hour to complete I change it around I run,lunges,double step ect…

I am 33 years old 5″2 and weigh 140 I have lost 50 pounds so far.

Thanks You

Carla from Edmonton

Hi Carla,

I am definitely a big fan of the stair workouts. It is impossible to tell you how many calories you burn in a session. There are too many variables to accommodate for. Just focus on intensity. Right now you are doing 20 sets of 184 = 3680 steps going up (never count the ones on the way down). Here are some step progressions you can focus on.

1. Walking one step at a time.
2. Walking two steps at a time.
3. Running one step at a time.
4. Running two steps at a time.
5. Sprinting two to three steps at a time (focus on about 60 steps full out)
6. Jumping one step with two feet landing.
7. Jumping two steps two feet.
8. Jumping one step with one foot.
9. Jumping two steps with one foot.
10. Bungee cord around your waist, sprint steps one at a time with someone holding you back as they walk up while you sprint.

Have Fun

Paul

Hi Paul,

I used to be quite active and in-shape. I’ve walked 5 marathons, the last one being in New Orleans. The reason I walked the marathons is that I have osteoarthritis in the hips and walking was gentler on my body. While training for the last marathon, I slipped on ice and landed on the small of my back – the fall flattened my water bottle. So now I have crushed vertebrae in the small of my back and I’m on a waiting list to have nerve ablation done on my back – an 18-mnth waiting list.

My question is – what type of exercise can I do to get me back in shape and lose weight. If I exercise too strenuously, I trigger a flareup. I hate being limited by these injuries/conditions, so any advice you can offer would be greatly appreciated.

Thanks for any help Paul!

Liz from Calgary

Hi Liz,

The key is to work with a trainer that can assess your function and what movements trigger a pain response. You need to have a professional watch your posture as you perform exercise. Giving feedback on how your body feels will provide the trainer information so that they can plan a workout program you can do. No matter how much you are injured there is always something you can do to be active. I have had someone with a rotator cuff tear, bulging discs in the lumbar area plus a torn MCL in their knee and still managed to give them a good workout. The key is to identify what causes you acute pain and work around it.

Paul

Paul,

I have a brother who is stubbornly underweight. he thinks it’s okay because he is a distance runner. he is very skinny, dry pale skin, buldgy looking eyes, absolutely no body fat, or muscle! barely eats, over exercises heart rate at 42.

He never resistance trains and has orthorexia. (which I don’t know if u agree is an actual term or not but it is said, as I’m sure you have heard to be an obsession with health foods to the point where it runs your life)

is there any way u can think of that I can explain to him about healthy weights, even for distance runners? he just looks sick. like I did when I had anorexia, which runs in our family.

PLEASE HELP ME HELP HIM!

What do I say to him?

Lindsay from Winnipeg

Hi Lindsay,

I would recommend you talk to a health professional in the field of eating disorders. If your brother does have one then he needs to be treated right away. Go to your local hospital and get a referral .

Paul

I am thinking about starting the South Beach Diet. I hear it has good results and reviews

I need to lose about 30 pounds

Do you recommend the South Beach Diet ?

Thanks for your time!

Alice from Victoria

Hey Alice,

Please throw the South Beach Diet book in the fire right away. It has shown to temporarily help people who are massive carb consumers lose weight but the results are short lived. It is not a way of eating that can be sustained long term. Anyone I know who used to do this diet has put all the weight back on. It is a gimmicky diet that does not teach people the issues of food selection, portion sizing, nutrient density, food preparation and how to integrate ALL healthy foods into your diet long term.

Paul

Hi Paul,

As a workout for my core I do mainly crunches, reverse crunches, a few planks, etc. I’m noticing that I’m developing the “six-pack” abs, which as a female, isn’t really the look that I’m going for. Are there moves that are better for “flattening” the abdomen and won’t make my rectus abdominis muscles so obvious?

Thanks

Paula from Toronto

Hi Paula,

Crunches and reverse crunches do not work your core. When your entire body is supported by the ground then there is very little need for the deep spinal stabilizers to work. The rectus abdominal muscles which are the ones closest to the skin and furthest away from the spine grow just like any other muscle. If you put tension on them for a period of time they will adapt and the muscle fibers will thicken. The key for a flat abdomen is to first look at the foods you are eating. Any food that causes you gastro distress can cause an inflammatory response in your gut. Avoid processed foods, too much gluten, too much dairy and sugar. You want to be consuming foods that enter your body, vital nutrients and energy absorbed with the rest being eliminated. You should be going to the bathroom at least twice per day for a bowel movement. Focus on lean meats, whole grains, nuts, seeds and plenty of plant based foods. When training your abdominals focus on compound joint while keep the muscles braced. Heavy deadlifts, squats, lunges, torso rotational movements and bending movement patterns are great. If you want functional flat abs always train them on your feet.

Paul

Hey Paul,

As a FORMER peanut butter addict, I have to tell you what got me off it so you can share with the other thousands of women who LOVE pb. I saw a Dr. Oz episode and he said that they are allowed a certain amount of RAT HAIR in pb. Ewww. Now I’m sure if we knew what was in the food we are eating we would all be thin, but this really grossed me out, and I haven’t had pb since October. I ate pb everyday for breakfast and to start the day with something obviously so bad…the rest of the day just seemed to follow badly. I have now lost 18 lbs and am well on my way to a healthier body. I do have a question though…how does one keep motivation up? I want so much to have a healthy body but those old bad habits just keep coming back. I’m sure at this point I would have been down a lot more than 18 lbs if my motivation was stronger. Any suggestions? Thank you and I am a huge fan of yours.

Susan from Oshawa

Hi Susan,

Rat Hair really, that would get me off of the Peanut Butter as well. I always remove it from people trying to lose weight because the calorie content to nutrient ratio is not very good. My comments on “motivation” vary. It is different for everyone. I keep fit because I like the freedom to do whatever I want with my body. I am also very competitive and love playing sports. Keeping fit to be a better player is motivation enough for me. One other thing. I love eating. To support this pleasure a certain amount of energy expenditure has to occur for me every week. If not then next time I might be a participant on the show.

Paul

Hi Paul,

I was watching an episode and you were saying how you weren’t keen on the eliptical machine. Why is that? I have arthritis in my knees and that’s the only machine I use for cardio when I’m at the gym. I needed something that would really push me that wouldn’t have any impact on my knees.

Looking forward to hearing from you.

Jackie from Dartmouth

Hi Jackie,

There is an entire article on the elliptical I wrote in my Blog archives. Check it out here. Essentially it is the worst choice for your time exercising. If you are looking for knee friendly exercises that work all components of fitness plus develop function, your best bet is body weight exercises with free weights in a circuit style. Check out the video exercise program library on my website. You will find many workouts suitable for your arthritis.

Paul

Hey Paul,

Just went on Jenny Craig and am working out on the treadmill an hour a day, I was kinda working out before the diet but never consistent. Just had my weigh in and only lost 2 pounds, was frustrated, thought I should lose more in the first week…….any suggestions? And yes I am drinking the water and not cheating lol!

Thanks Paul!

Cathy from Calgary

Hi Cathy,

First I would recommend getting off Jenny Craig immediately. I am not a fan of any diet program that forces you to spend large sums of money buying processed foods promoted as being healthy and low fat. What are you going to do, eat Jenny Craig the rest of your life? Spend your money at a healthy grocery store buying real food. You need to learn how to prepare food and develop a good relationship with food. Jenny Craig teaches you to open up a package filled with additives and preservatives, heat and eat. Buy a healthy cookbook. Spend 15 min a day preparing food that is healthy and that you enjoy.

The other recommendation is get off the treadmill. Continuous, repetitive moderate pace exercise is not the based way to spend your exercise time. Spend time doing more intense cardio intervals combined with functional free weight exercise. This will provide you more fitness benefits than walking or running on the treadmill for an hour. People that walk or run on treadmills while holding the handrails or watching TV drive me crazy. Focused intense exercise that is purposeful needs a mind muscle connection. Hire a good trainer for a couple of sessions and get a program set up specific for you that requires your undivided attention.

Paul