Fat Loss / Weight Loss Questions and Answers
Updated On Sunday 08/17/2003

Q. From Dale sent on 6/7/2003: I've lost 53 lbs and still have 30 more to go- I'm working out 1 hour a day cardio ( 30 on treadmill, 30 on elliptical and 4 days a week doing 30 minutes each day upper and lower weights) For a total of 8 hours a week. I'm not losing weight anymore though-- I can't figure out why I've stopped. Dead still!  Im taking in about 1800 cals a day.  ( most in protein and veggies- I only have 2servings of  startches a day)  Any advice-?  

A. What days do you exercise on? Are you training 7 days a week? I suspect over-training, but without more information I cannot give a reliable answer. Another possible cause is that you have been doing this same routine for an extended time and your body has adapted to your routine. 

Q. From Shauna sent on 6/4/2003: I want to lose about 5-8 pounds quickly, do think the protein diet is safe?  I heard alot of people lost 5 pounds in 1 week.  I know i'm supposed to get my carbs but if i eat veggies and some fruit that should be okay, what do u think about it?   Thanks alot for your help

A. I haven't seen any research that shows the protein diet is harmful, but I have yet to see any long term studies on the diet. The large amount of weight that is lost is mainly water weight. There was a year long study on the Atkins diet that showed that in six months those on the Atkins diet lost the most weight, but in a year those on the Atkins diet gained the most back. I suggest throwing all fad diets out the window. 

Q. From Kate sent on 6/30/2003: What is the best food to eat for breakfast in order to live a healthy life? What do you eat for breakfast? Doesn't any kind of cereal have alot of carbohydrates, which aren't good for you if you have too many?

A. It is the simple carbohydrates that are not good for you , not the complex. Avoid cereals with simple sugars, such as the ones that are covered with sugar. I eat many different types of breakfasts depending on the day of the week and the planned activity level of the day. It is not that a lot of carbohydrates are bad for you, but just the wrong carbohydrates. 

Q. From Kate sent on 6/30/2003: I have fat upper legs. When I stand normally, the fat on both of my legs touch eachother. I walk with my swimsuit, and the fat jiggles. Whats a good exercise that will help burn the fat on your legs, and help them to slim?

A. You cannot spot reduce fat, so no exercise is going to reduce the fat only on your legs. What you need to do is decrease your calorie intake and increase your activity level.

Q. From Sarah sent on 6/27/2003: Hi Bob,  I lost about 15lbs in about 3 months just by healthier eating and watching my calorie intake, and walking.  Then, I started a circuit/strengh training program 3 days a week sometimes 4. I try to play tennis or bike on my days off. I've been in the program 4 months now and I've slowly gained about 5lbs back am I'm worried the gain will continue.  What would you suggest for me to lose that extra 5lbs again?  Also, since I've started the program my body fat % is up from 23.5 to 25. probably because my appetite has increased, and I crave the carbs! But shouldn't I be burning most of these off.. I try to stick to complex carbs as much as possible.  (Female,138lbs,26yrs)  Goal weight: 125 - 130lbs

A. I wouldn't suggest circuit training for fat loss. Circuit training is only good for general fitness. The only way you can increase your body weight is through increased calorie intake. Look deeper into your calorie intake for the answer. Are you craving carbs because you have eliminated them from your diet?

Q. From Janet sent on 6/25/2003: hi Bob,  I just started going to the gym. i do about an hour and a half on the machines treadmille stair climber etc and about a half an hour doing weights 6 times a week. I burn about 1500cal in a day. I want to lose about 8 pounds is what i'm doing going to help me lose the weight? I eat about 4 meals a day which are pretty healthy. I also take udo supplement do u think that's good to take.   thanks alot for your help!!

A. You are probably over-training. Six days a week of heavy training will most likely lead to over-training. I would cut it back to 5 days a week at the most of HIIT training. Split your training up to 2 days on, 1 day off. Other than that,  you seem to be well on your way!

Q. From Jarrod: I'm 17 years old and I weigh around 265, and i am only 5'9. the only place that i am fat is in my gut and no matter how hard i try it seems like i just cant really loose weight.. im not lazy i play varsity football, and varsity baseball.. but i am always doing stuff that is active. I just dont understand how i do and eat the same stuff that a light weight kid my age eats and why i am so much bigger.. One of the reasons i think i weigh as much as i do is because i lift constantly and i am extremely strong for my age.. i would just like if you could give me some advice on what i can do to loose my gut. and why those kids are skinny that eat what i eat and do what i do.. i would highly appreciate it.. thank you

A. The reason for the differences has to do with the law of individual differences. Some kids have faster metabolisms than others. To lose you gut will will have to lose more weight overall. You body has decided to store your fat in your gut area. Where your body likes to store fat is determined genetically.

Q. From Janet: I started to notice weight loss in my butt. What excercise machines should i avoid, so i don't loss more in that area. Also is there any moves i can do to increase the size.

A. You must carry your fat in your butt region. To increase the size of your butt, increase the muscle mass in the area. Perform deadlifts, straight leg deadlifts, leg curls, etc. 

Q. From J.C.: Hey. I'm 17 and trying to lose weight. I'm pretty active. I do at least 2 hours dancing and 5 hours of gym a week. My Question is this. I want to lose weight but I don't want to build killer muscles. Would it help to keep lifting lighter wieghts or am I only wasting my time with this?

A. Lets start off by saying you will not build killer muscles unless you are eating more calories than you need. You can lift heavy or light weights, and both are good. What you will need to do is watch your diet. It is hard to build "killer muscles". 

Q. From Jeff: Hi BOB,
   I have been doing HIIT for about two weeks. However, it is still difficult for me to adjust myself to the "intensity pattern", and different people seems to say there is a different version HIIT. For example, some said go as hard as you can then reduce the intensity and go for that again.....while some said run at high intensity for 30 secs and then rest, etc. so what should be the appropriate pattern? Thx~

A. Jeff, there as many different ways to train HIIT as there are people in the world. Find an intensity pattern that works for you. The higher the intensity the better. Go to the article archive and read the articles I have written on the topic. 

Q. From Dan: The one question that has been puzzling me for some time now is this: what is the best intensity to work out at for burning body fat? Until recently it was always said that long low intensity was best because short high intensity just used the easy to burn blood sugar/glycogen and not fat. To my mind this is quite logical and I can understand it.
However many of the personal trainers at my local gym are now saying that the long low intesity theory is old hat, and that HIT is the new theory. What's more I'm told that using HIT a person will burn body fat a lot more rapidly.
I myself can't quite understand how this would work. What I would really like to know Bob is has this actually been proven, is there any concrete evidence to support it, or are these just different schools of thought and theories? If it has been proven would you mind explaining how it works or maybe even send me a link to a site that explains it?

A. Dan, HIIT is well supported by research. Here is an article by a fellow Supertrainer on the topic which should answer all of you questions on the topic: HIIT The article is fully referenced and will give you an in depth look at why HIIT training is the superior method of fat loss.

Q. From Anna: My question is I have been going to the gym for 5 months
I have gained 6 lbs and went up a size in clothes.
I started with 45min treadmill every morning. then I changed to the stepper because I got better results and only did 30 mins 5 days a week. The last month I started weight training 3 times a week. My diet is 1300 calaries a day. My body shape is changing but I still look the same weight. Can you tell me what is going on with my body.

A. Anna, I need more information on your current exercise routine in order to give advice. Information I need is how many times a week you lift weights, what exercises, how many reps, etc.

Q. From Brad: bob.im 15 years old and want to start weight training.i need to know about a diet and all the good things i can eat to improve.i just dont no what things to eat that will help me to seek a better buildt.thank you

A. Make sure you eat your vegetables, chicken, steak, fish, nuts, etc. If you want, you can buy some protein powder and make some shakes once in a while. There is a lot of good stuff out there to eat. Make sure you get a well balanced diet of protein, carbohydrates and fats. 

Q. From Ef: i weigh 240 and im 24 id like to lose 30 lbs but i have terrible eating habits can u give me a weekly diet to go by so i can lose the weight and change my bad eating habits

A. I think you already know why you are overweight. It is not possible for me to give our personal diets since I receive a lot of questions and answers, but what I can do is offer some advice so you can change your eating habits. First of all you have to stop eating out. Next you have to cut back on the fats and simple carbohydrates. Try to make sure you eat only complex carbs like wheat bread, brown rice, black beans, etc and low fat foods. 

Q. From Marie: Bob, I am a 45 year old female and a Smoker.   My stomach is out of control.  I've always been slim until the past 2 years.  I had radioactive iodine treatment about 10 yrs ago, and will have to take medicine for hyporthyroidism forever.  I work irregualr hours and it's hard to work out, let alone eat properly.  Please help.  Where do I satrt.  I have to do something soon.  My back and stomach hurts from all the weight.  my normal weight is about 125-130 lbs.  I now weigh 165lbs.
Marie

A. What you are going to have to do is set a time to exercise and stick by it. You should be able to create an exercise routine that should only take about 30 minutes to complete. Do this three times a week and you should be able to start losing some fat. You must also pay attention to your diet.

Q. From Maria: I have been watching what I eat and doing atleast 20 minutes of pilates and 20 minutes of cardio on my exercise bike every day for about a month now.  Instead of losing inches i.e. fat, my measurements are going up.  I don't care about weight loss just fat loss and slimming down.  Am I doing something wrong?  Do I need to change my routine?  Is this normal?  Please tell me what the best thing to do to lose inches would be.  Thank You!

A. I would have to say you are not heading in the right direction. Look through all the questions and answers here and see how many people try to lose weight with Pilates and cardio and fail. Pilates and cardio are are far from not the best methods of fat loss. I would suggest you drop both the cardio and the Pilates and instead start a good weight training routine and HIIT training three days a week. It really is that simple. You just have to make sure you have a qualified personal trainer who can help you create a progressive resistance routine and guide you through the workouts.

Q. From Jayne: Dear Bob, Hi my name is Jayne and i am 15 years old and very conserned about my weight..i weght 140 lbs....i have very big muscles in my legs, but there is also a lot of fat on them...and i was wondering if you could also help me with decreasing the fat on my stomache...i was doing 150 sit-ups a night, but that just made my stomache muscles bigger and didnt get rid of the fat...what do i do?

A. Jayne, you have found out what I have been telling people for a long time now, it is impossible to spot reduce fat. If you have access to a health club, I would suggest you start a strength training program. Strength training is one of the keys to losing fat and keeping it off. Please read through the other fat loss questions and answers, since you will find that I have answered this question many times and if you still have questions please feel free to ask away. Good luck and keep us up to date with your progress.

Q. From Tina: Hi not sure if i am in the right forum here but here goes. I am 5' 1/2" I gave up smoking 9 weeks ago and have naturally gained a few lbs. I have always been under wieght so to gain a few lbs is not a problem I now weigh 7st 13lb but it has not distributed evenly and instead has collected around my hips, waist and rib area. The problem being I have a hiatis hernia and the excess 2" i have gained in these areas is making it uncomfortable when i sit. What is the best way to burn of this fatty tissue. without losing weight if that is possible. although i dont mind losing a lb or two i would not want to lose all that i have gained.

A. Congratulations on your ability to kick the habit. Losing weight almost always cures or reduces the symptoms of a Hiatus Hernia. The best way to burn calories is through weight lifting, but you have to watch out and make sure it doesn't aggravate the problem.. You should start a good resistance routine and some HIIT training (check the article archive for an article on HIIT training) if it doesn't aggravate the hernia. Stay away from alcohol, coffee, and smoking. Watch what you eat and you should be on your way to getting rid of this problem.

Q. From Courtney: Hi Bob my name is cortney.
I have a problem I am not happy with my wieght ,I wiegh 182 pounds.
I even cried over my wieght.
My goal is to lose adout 20 pounds.
Do you have a solution for me to lose about 20 pounds?

A. If you were in my area, I could easily help you attain those goals, but since you are probably not, I would suggest your read through the other posts on this topic. I have covered the topic extensively. If after you read through the other Q&A's you still have questions, please feel free to ask.

Q. From Jackie: Bob,
My daughter is 12 yrs. old and is extremely overweight how can i get her to try losing weight?? She eats all good foods but she gets a little carried away on junk food and i have already tryed to ban junk from the house i need your help[ really bad!!!   Jackie

A. Hi Jackie, Please e-mail me so we could discuss this further through e-mail. I would like to get more information and have a conversation through e-mail.

Q. From Lynn: My 23 year old daughter exercise's almost every day and is very solid and strong.  I notice the more she exercise's the more she eats, she claims she is very hungry and she is eating much more than she needs.  She is highly sensitive if I even approach the subject, she says she's healthy.  Do you have any suggestions?

A. How do you know she is eating more than she needs? Is she getting fat? If she was eating more than she needs she would be putting on a lot of weight. As long as she is happy and fit, I see no reason why you should give her any trouble over how much she eats. Since she is very active her metabolism is in high gear and she needs to eat more to maintain her current weight. I suggest you not worry and let her be happy.

Q. From Bob: I joined LA fitness. I go 4-5 times a week. 20 to 30 min. cardio on eliptical. then various weight machs. I know my clothes are fitting better. What's the best ecercise to lose the belly? It is receding but not fast enough. I weigh 220. I'm 5'10". I'm 62yrs young. I just want to be physically fit , not Charles Atlas. Thanks for your input.

A. Well since it is impossible to spot reduce fat, it is best to lose more fat overall. Also, instead of performing a 1000 sit-ups or crunches, try some ab strengthening exercises such as decline sit-ups, Russian Twists, standing cable crunches, etc. Far to many people just perform high reps for ab training.

Q. From Yasi: Hello!My fat tends to collect all in my hips, thighs, and buttox. No muscle-My diet is eating heart to heart kashi cereal with maybe optimum lean cereal with soy milk and half a bannana and strawberries for breakfast. Then i usually dont get hungry after that (around 6am) till 2pm, and i snack on fruits. I eat dinner around 6pm and its usually just salad with apple cider vinegar. I alternate between doing 80 min on the treadmill to 45-60 ( just fast walking) about 4-5 times a week and i do 10 min, high intensity on the stationary bike. I want to lose SIZES and its been about 2 weeks that ive strictly been on this, and im wondering if what im doing is good enough to go from 130 lbs, to 100 or not?? ANYTHING specific to my diet or excersize program would be greatly appreciated.~thank you for your time,

A. Your eating habits do not look very impressive. I would suggest you eat five meals a day, breakfast, snack, lunch, snack, and dinner. Next, you are spending too much time on the treadmill. Where is the weight training? Take a look at Alex Vallejo, she weighs 107 pounds. Due to the intensity of her powerlifting routine, she lost a couple of pounds even though she was trying to gain weight. Her metabolism was sped up due to her intense weight training. To add to this, my current client who is training as a powerlifter and is following my diet recommendations has lost 7 pounds in 4 weeks. I am not saying this to promote myself, I am saying it because too many people neglect the weight training when trying to lose weight. And for those who say that weight training makes you bulky, does Alex Vallejo look bulky? Drop the cardio, start strength training and eat correctly and you will achieve your goals.

Q. From Ticia: dear bob ,
you are doing a tremendous job and i applaude you for it. i am 21 years old and over the last 3 years my body weight has been fluctuating.i was a 112lbs then i moved to 130 the to 122 then to 130 again and presently i am 140. i used to go to the gym at least three times a week but now i have no time.i have recently put my self on a diet.no eating after 7 i skip breakfast ,i snack on yogurt and i may squeeze in a little food here and there with the occassional sweet.my goal is to lose 20lbs.is yougurt a sure way of losing body fat when it is used to replace meals and what diet and exercise would you recommend for me with little time but with maximum effiency?

A. Hello Ticia, You sound like you may be setting yourself up for failure. Your current eating habits will most likely lead to a slower metabolism. I would recommend about 5 - 10 minutes of HIIT training with a balanced diet. Try to cut back on simple carbohydrates such as table sugar, ice cream, french fries, etc and hydrogenated fats and oils. Use extra virgin olive oil when possible. This should get you on track. The HIIT training will drop the fat as long as you perform it with intensity. Perform you HIIT training three times a week for about two months and increase it to four. 

Q. From Paul: I am a personal trainer working in a private health club in the UK and have recently began training a client who suffers from water retention around her ankles, I am not sure on what training techniques would work best and which diuretic supplements to use - if any at all. My clint is a 55 yr old female who weighs 80 kg and is 1.5 meters tall, she is therefore very overweight (about 43% body fat). She does not suffer from any other disability or illness and is on no medication, her water retention is really bothering her and she is deaperate to lose it. Can you please advise me on what would work best or at least let me know were i would be able to find out this information.

A. This is one of those rare occasions where I would suggest the Atkins diet. Your client will lose a lot of water weight during the first couple of weeks on the diet. You can reintroduce complex carbohydrates into her diet after she reaches her goals. I would never suggest the use of diuretics. 

Q. From Andy: Dear Bob,
    I know in order to lose fat, not only appropriate diet and aerobics are needed, but also weight training. However, weight training is new to me. therefore, i want to know how should i start my weight training? For instance, how many exercise for each muscle group? how many sets and reps per set?

A. Aerobics are not needed! HIIT training is not aerobic and expends far more calories than aerobics. Please read my article "Beginners Guide to Building a Workout: The Foundation Building Routine". It will answer all of your questions regarding weight training.

Q. From Tina: I do pilates 1x a wk, strength train 2x a wk for 1 hour each and walk on the treadmill 2-3x a wk for approx 45 minutes.  I've only lost about 8 pounds since Jan but I have dropped to a pants size 6.  How can I get a more accurate # that i've gained in muscle and lost in fat?  I have a scale but it never seems to change much.  And for my height i'm suppose to be about 115 pounds but i'm still almost 30 pds away from that.  I have to go slowly with my workouts because I have a problem with my shoulder and so I can't lift more that 3-5 pounds when doing shoulder exercises and I've found that walking on the treadmill is the only exercise I can do without my feet hurting.  I use to do kickboxing but I end up hurting my shoulder and then i'm set back again and I also use to do step aerobics but i've found that it's hurting my feet. Tried different shoes but it doesn't help.  How long should I assume it will take before I can up my weights?  Thanks.

A. What was the diagnosis of your shoulder? Also, what is wrong with your feet? The best way to get the big picture is to get your body fat tested. Hydrostatic fat testing is the best, but calipers will work. Since you have dropped some pant sizes you are heading in the right direction.

Forget those STUPID damn height to weight scales, they are useless and tell you nothing about the composition of your body fat and muscle mass. I HATE those height to weight scales and I can't believe people are still using them! For example, take a body builder (non steroid using) who is 5'5" and weighs 200 pounds who is 10% body fat, is he unhealthy or over fat?

Q. From Benji: Hey,
   I'm 6'1, 178 lbs., and 20 years old.  I am determined to get in the best shape possible.  Specifically, I'm trying to lose body fat, and get to around 7-9 percent.  I think I'm around 11 or 12 right now.  My questions for you regard how I should go about doing this.  For the past 4 months, I have been on a 'diet' where I eat lots of protein, probably 50 percent carbs, 30 percent protein, and 20 percent fat or so.  I eat throughout the day, probably 6-7 times, because I read a book about increasing metabolism and this was one of the ways.  I drink lots of water, and I exercise aerobically in the morning before eating anything, as my research also indicated I should do.  I also lift weights 4-5 times a week. What am I doing wrong?/How can I maximize my efforts?  Should I exercise more?  Should I change my diet?  Is it time to start experimenting with 'ripped fuel' or something like that?  Please, any advice you can give me would be greatly appreciated!

A. Add some HIIT training instead of the cardio. 

Q. From Deborah: I need to lose twenty pound, How much can I lose safetly in a two week period. I can run jog three mile a day and weight train . I just went on a eating bing for a couple of months and how i'm paying for it

A. You should aim for about 2 pounds a week. Why jog when you can burn more calories and lose more fat by performing HIIT training with weight training?

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