Tuesday, May 12th, 2009 at 11 a.m.

The myriad of nutrition and exercise philosophies on the market today make it nearly impossible for the conscientious to know where to turn for valid diet and fitness information.

---

Chat with FitOne Studio Owner and Trainer Jill Stump

Shows like the “Biggest Loser” are sending out the message that rapid weight loss and super intense workouts are realistic and that without pain, there is no gain. What a misconception! Every BODY is different, and proper progression and form are key to achieving lasting results and avoiding injury.

---

Vienna, VA
What are some of the best low-calorie, high-fiber foods, perfect for keeping hunger at bay?

Jill Stump
Some high fiber foods that are great for keeping hunger at bay would be whole grains such as oatmeal, oat bran, wheat bran or high fiber cereals that do not include a lot of sugar or artificial ingredients. Also, many fruits(such as apples, figs, pears and raspberries) and vegetables (such as spinach, broccoli and brussel sprouts).As well as nuts and beans.

---

Reston
Now that it's almost swimsuit season, I'm hoping to add serious tone to the tush. What are the best exercises to do to reach that goal?

Jill Stump
Tone to the tush! Everyone wants that...great question, since swimsuit season is right around the corner! Squats and lunges are fabulous for firming up the tushy!(a.k.a gluteus maximus) Squats and lunges are also very effective for all areas of the legs (quadriceps, hamstrings and even calves), so you get a lot of 'bang for your buck' with moves such as these. Proper form and technique are critical so make sure you get advice on how to execute these exercises to insure you do not get an injury. In addition, a full body workout is most effective, so be sure to include some other movements with those squats and lunges for a well rounded routine.

---

McLean
Hi Jill, what sorts of exercise are best to do with free weights when hoping to get super-sculpted arms? Also, what exercises are best besides cardio, pilates and crunches for whittling the waist?

Jill Stump
For super-sculpted arms, make sure to do a well rounded upper body program that includes exercises for the chest,back,and shoulders, as well as the biceps and triceps. A mistake many people make is to just do exercises for the smaller muscles of the upper body (biceps and triceps) and forget about ones for the chest and back. By doing a full upper body workout, you're hitting both the larger and smaller muscle groups of the upper body and giving your body a much more balanced look. When you're training your chest, your shoulders and triceps are working as well. And when you're training your back, you're working your shoulders and biceps as well. A strong upper body will give you broader shoulders and a better posture, often times making your waist appear smaller. As for exercises to whittle the waist, remember that you can't spot reduce (unless you're considering plastic surgery). Train your abs like you would any other muscle group of the body and remember that, if you have extra fat over those ab muscles,you won't be able to see the definition in your stomach. Exercises that train the entire core (abdominals and lower back) are probably your best bet (i.e, planks). Cardio and proper nutrition will play a huge role in defining your waist and showing off those ab muscles so make sure to include those in your program. Good luck!

---

McLean
How long should I work out to burn fat?

Jill Stump
Great question. The best way to burn fat is to get moving! Cardiovascular activity as well as strength training burns calories but it's important to know that strength training is the key to long-term fat burning and results. It's a myth that hours and hours of cardio will burn fat! While you typically burn more calories during a session of cardio than a session of weight training, with weight training you are building muscle. Every pound of muscle you put on your body increases the amount of calories you burn daily(even when you're just sitting on the couch!). Your metabolism has to work harder to maintain muscle which causes this increased caloric burn. So, strength training two to three times a week, combined with some cardio and proper nutrition, is your best formula for fat loss.

---

Arlington
I have been running 5 times a week, limiting my carbs and dairy.. and i have not seem the scale budge.. what am I doing wrong?

Jill Stump
The basic equation for weight loss is as simple as "Calories In=Calories Out". In order to lose weight, you must create a caloric deficit. This means you must be taking in (through food and beverage) less calories than you are expending (through exercise, daily activity, and your body's own basal metabolic rate). If you are taking in the same amount of calories as you're expending, your weight will stay the same. By the same token, an intake of more calories than your expending will lead to weight gain. Often, people tend to underestimate the amount of calories they are taking in and overestimate the amount of calories they are actually expending through daily workouts and activity. I would suggest writing down everything you eat and drink for 3-5 days so you can get a better feel for the total number of calories in your diet. There are several calorie charts available online. I would also record how much activity you are getting daily and try to guestimate total calories there as well. Remember, strength training builds muscle which, in turn, increases your metabolism, so you're burning more calories throughout the day. While this may be hard to physically measure (a tape measure is good), you will see this by loss of inches and feel it by your clothes getting looser. Also, remember that muscle weighs more than fat so the number on the scale may not move or change as much as you want, but you'll feel smaller so let your clothes be your guide!

---

Fairfax, VA
What do you think of diets low in carbs? I have had a lot of success with this in the past, but know it runs the risk of high cholesterol, low energy, etc. Thoughts?

Jill Stump
People often see quick results on diets that restrict the number of carbs eaten;however, more times than not, these people see the weight come right back as soon as they re-introduce carbs to their diet. Most times, this is due to the type of carbohydrates one is eating (refined simple sugars high in calories). The human body needs carbs for energy and carbs are the base of the food pyramid, so to totally remove them from one's diet just doesn't make sense! There are two types of carbohydrates, simple and complex. Strive for the complex-these are found in whole grains and whole wheat breads as well as many fruits. These also tend to be lower in calories. Diets high in protein can cause a lot of health problems (ketosis of the liver, etc.) because there are risks when the body is ingesting too much protein. A lot of people who try these high protein diets feel very tired and have no energy because of the lack of carbohydrates. A proper diet should include a good ratio of protein, carbs, and fat. Lastly, remember that there is no quick fix. The best diet is no diet at all. Just understanding the science of creating a caloric deficit to ensure weight loss.

---

Burke
I've heard a lot about some cookie diet. Have you heard about it? Thoughts?

Jill Stump
Any diet that is going to call themselves the 'cookie diet' is enough of a reason to stay away from it. It is a fad. There are over 30,000 diets on the market today, the diet industry is 32 billion plus. There is no quick fix, there is no magic pill. Losing weight is all about calories in vs. calories out. You must be in a caloric deficit in order to see the result of weight/fat loss. The best 'diet' is one that includes plenty of fruits and vegetables, whole grains and lean proteins. You should limit refined sugars and fatty foods. We do not believe in eliminating any foods or food groups....everything in moderation! (including cookies!)

---

Reston, VA
Do you have any advice or suggestions to help me be more disciplined with my eating and exercising this year?

Jill Stump
A great way to get re-motivated and energized is to enlist the help of a personal trainer. Even if it's only for a few sessions, this is a great way to get set up on a good program for YOUR body. A trainer can help you with program design and show you how to maximize results in the amount of time you have available to work out. A trainer will also teach you proper form and progression so you'll be less likely to get injured and cause a delay in your training program. Just make sure that the trainer is Nationally Certified and make sure that they are not giving you their own workout, but rather a workout that's customized for you! Recording what you eat in a food log is a great way to stay on track with your diet and caloric intake. This will help you to see how many calories you are consuming daily and show you where you need to make any adjustments.

---

McLean
Hi there, can you offer any tips (or tricks) on motivating one's self to get up early to workout? It just seems like evening activities make it hard to stick to an after-work routine.

Jill Stump
Everyone has a certain time of the day they feel more energized to work out. Depending upon your daily schedule ,it can get hard to find a consistent time to work out. After a long day of work and commuting, sometimes the last thing you want to do is exercise so an early morning workout can seem ideal. One tip for trying to motivate to wake up early is to lay out your workout clothes and shoes the night before so all you have to do is wake up and throw on your gear and get moving. Try setting your alarm clock and tell yourself if you get up and do at least 15 minutes of something physical, then you can lay back down for a few more minutes. Chances are, once you're up and moving, you'll be fully awake and feel more energized for the day ahead. Also, by having your gear ready, you'll be more likely to just get up and go. Another tip would be to find a workout partner who will commit to meeting you early in the morning-chances are, you won't want to stand that person up! Or, schedule some early morning sessions with a personal trainer. If you're paying for it, that'll probably motivate you enough to wake up and go. Just make sure to have a small snack if you're working out first thing in the morning. A piece of fruit or 1/2 of an energy bar will give you the nutrients your body needs to get through your a.m workout.

---

McLean
To get Madonna-like arms, what are the most important exercises to do?

Jill Stump
First of all, Madonna has great genes! Genetics play a huge role in how "ripped" your body can get so thank your parents for that. You can, however, build muscle to YOUR body's maximal potential by sticking to a good program of strength training, cardio, and watching your diet. Women often want sculpted arms and tend to just focus on bicep and tricep exercises to "tone up". In order to properly strengthen and develop muscle in the upper body, you must make sure your program includes exercises for the large muscle groups, chest and back, as well as ones for the shoulders, biceps, and triceps. No matter how much muscle you put on your body, if there is a layer of fat over top of it, the muscle will just push the skin out and you won't see the muscle definition. So, stick to a complete upper body strength training program two to three times a week along with cardiovascular activity and proper nutrition to get YOUR most defined arms.

---

Tysons
Is it just as effective to run 30 minutes in the morning and 30 minutes in the afternoon as it is to run 60 minutes at one of those times? I ask as I'm preparing for a couple of races this summer ... 10Ks and typically only have time for 30 minutes each morning, could add in another 30 in the evening easier than waking up earlier.

Jill Stump
Good question. Short bouts of running are great for endurance and a great way to work on speed;however, if your goal is a 10K, you will need to incorporate some longer mileage runs into your weekly routine. I would suggest aiming for one longer run during the week and one on the weekend, increasing your mileage slightly each week (i.e, goal is 6.2 miles, a 4 miler one weekend, 4.5miler the next, etc.). During the week, I think it would be fine to keep your two 30min runs each day and maybe aim for one weekday of trying to log a 40-50min run if you can. Good luck!

---

Fairfax
What is the best way to tone up my legs?

Jill Stump
The best way to "tone" up the legs is to do a good combination cardio and strength training. Most people think they can get a J.Lo bootie by walking on the treadmill, but you actually need to be doing exercises to build the muscles in the lower body to achieve maximum definition. Exercises that focus on the larger muscle groups of the lower body (glutes, hamstrings and quads) will give you more 'bang for buck'. Try incorporating squats and lunges into your program 2-3 times a week. Also, diet is super important in staying lean so make sure you are eating properly. And don't be afraid to build muscle in your legs. You won't "bulk up" if you're also doing cardio and eating properly.

---

Fairfax
I have more fat in certain parts of my body. I have fairly thin arms and small waist while my legs and thighs need serious help. Is there really no exercise that will tone just certain parts of your body?

Jill Stump
There is no thing such as spot reduction. For the best results for YOUR body, stick to a full body workout 2-3 times a week. Make sure your program includes exercises for your upper body, lower body, and core. Genetics play a huge role in where your body stores excess fat, so look at the women in your family to see where they store excess weight. A good program that includes strength training (full body workout), cardio, and proper nutrition will yield the best results.

---

D.C.
How do I get huge guns?

Jill Stump
The best way to achieve hypertrophy is to look at your current training program and assess muscle time under tension. Depending on your current routine, aim for 6-8 sets for the different muscle groups of the upper body and 8-12 (up to 15) repetitions per set. If you're new to working out, progression is key, so start off with less sets and reps and build your way up. Remember, your body adapts to what you do, so it's important to vary your routine and exercises to continue to see results. Also, make sure to allow 48-72 hours between muscle group workouts for maximum recovery. Your "guns" are not seeing the results during the actual workout, it's the recovery time that's critical so make sure to include a proper post-workout meal and rest after your workouts. Good luck!

---