Fat Loss / Weight Loss Questions and Answers
Updated On Wednesday 10/08/2003

From Robert sent on 9/20/2003: I am 51 years old about 50 lbs over weight, I use to lift weights at the highschool gym, Doctor says No, but I love to lift weights, Family history heart problems, I hate diets but love to lift weights, My question , are there any safe way to lift weights if infact the dr. is talking about heart problems, and to improve physcial conditioning and loose weight

Since you have a medical condition and have been instructed by a physician to not exercise, I cannot give you any exercise recommendation. But, I do disagree with your doctor and here is what I would do if I was you. I would seek out a doctor that has experience with exercise. There are a lot of doctors out there who will disagree with your current doctor. Find a pro-exercise doctor and see what he tells ya. I bet you will be happy!

Q. From Kaitee sent on 9/19/2003: Dear Bob,
I am in highschool and I have been trying for years to loose weight. I have tryed video programs and carb counting diets. I don't know what to do. My sisters seem to always be watching TV so I can't always do the videos and my mom seems to always buy junk fod when i go on a diet. I have tried looking up ways to loose weight but all I can find is pills or giant machines. Bob could you please help me find a program fit for a teenager. Thank you oh so much

Yes, the program of course is in my book, "Integrated Approach to Fat Loss". I hate having to promote my book in the Ask Bob Section, but it is right up your alley and what you need. 

Q. From John B sent on 9/18/2003: i'm 34 years old ,and have weight trained in my younger years and threw the years on and off ! i'm 6'4 330lbs with good muscle mass underneith my fat!is 40 minutes of cardio then some high reps weight training good ? i don't want to gain more muscle ! just lean out alot!!!

Why 40 minutes of cardio when you can perform 10 minutes of HIIT and get better results? Also, why high rep weight training? The lower the reps, the higher the intensity, and the more calories you will expend. The myth that low reps will make you muscle bound is just that, a myth.

Q. From Betty sent on 9/16/2003: I'm 14 and i weigh 194lbs. I'm 5'4". I'm not very active, although i do try to do at least an hour of excise a day. I eat three meals a day and the calories do not excede 1800. My problem is this: Try as i might i cannot lose any weight. Is there any way that i can lose weight without having to use pills or any thing like that? thanks!

Yes, but becoming more active and expending more calories. The problem is not your diet really, although you should make a few changes such as eating five meals a day instead of 3, your problem is your activity level.  If you want a good program, check out my book "Integrated Approach to Fat Loss. 

Q. From Hanh sent on 9/15/2003: what exercises do you recommend for trying to lose weight in your thighs?? i heard running makes them very big and muscular. i dont want that. the inner thigh is the hardest place to get rid of fat!

The inner thigh is the hardest place to get rid of fat for you. Where an individuals fat is stored depends on genetics. The best exercises are the ones that expend more calories overall. And no, running will not make them big and muscular.

Q. From Kat sent on 9/14/2003: HI there,  I have been doing cardio for the last 7 years almost 7 days a week and gained 40 pounds.  I ate very lightly, actually hardly much but worked out alot.  Now, I hired a trainer who is showing me how to lift correctly.  I seem to have put muscle on and my waist seems thicker.  I am now doing 2 weight sessions 1 hour each a week and 5 days of HIT cardio.  I just started the HIT cardio 1 week ago.  Previously was doing cardio for 30 minutes.  I am so frusterated.  I don't want to stop lifting becasue my body shape IS changeing, but I feel as though I am not getting smaller.  Do I really have to eat alot to lose?  I am 5'2 185 pounds and 40%body fat.  I am embaressed to say I have been working out for the last 5 years intenstly.  HELP.  thanks alot

No, you do not want to eat a lot if you are looking to lose fat. You want to decrease your calories. If you are eating a lot you will put on weight and size.

Q. From Cricket sent on 9/14/2003: I'm writing this to ask you for your help.
I would like to know what is the best way for a lady to remove extra flab from around the chest, by the arm pit area. Let me explain, when i put a bra on i have extra fat that sticks out the side of my bra, and i would like to know what is the best way to remove that.

The best way is through overall fat loss, since it is the only way besides liposuction. The best method is through good eating practices and a good exercise routine. HIIT and weight training are the best. If you would like a routine and plan to follow, check out my book "Integrated Approach to Fat Loss".

Q. From Bev sent on 9/12/2003: i have been lifting what weights i can.  been lifting for a month now, but need to know which weighs more muscle or fat.  asking because i am losing fat in certain areas, yet when i weigh myself=i haven't lost any weight.

I have answered this same question of number of times, but I will explain it for you. Muscle and fat weight the same, one pound of muscle and one pound of fat both weigh one pound. BUT, muscle is denser than fat and takes up a lot less room. If you lose one pound of fat and gain one pound of muscle, you will notice a big difference in your appearance, but you will weight the same. I would suggest you use a body fat tester instead of a weight scale to monitor your progress. 

Q. From Cinthia sent on 9/12/2003: I am a 21 year old female and I am 5'5 and currently weigh 140 lbs. I want to weigh 120 lbs. I am currently walking one mile a day and lifting weights about 3 times a week. I have also reduced my daily calorie intake. It's been a month since I've been doing this and I have noticed a little difference in my appearance. My main concern though is getting a flat stomach and slimmer waist. Also my legs are sort of skinny with muscle. Can you please advise me on how to achieve a flat stomach, less muscle on my legs, and slimmer arms?(not bulky muscle, but lean muscle)

Bulky muscle, lean muscle? I am not sure I understand. Muscle is muscle and you either increase muscle or decrease muscle. Anyways, it sounds like you are after a lot of different goals. First of all you should just concentrate on losing the weight and see how your body looks. You may achieve all your goals when you hit your target weight, so just wait and see. 

Q. From Phillip sent on 9/10/2003: Dear Bob.   I am 37 yo male. I am about 6'0 and weigh 132 lbs soaking wet.  My question is whether or not I can gain weight at my age or am I doomed to looking like a bag of bones all my life?  Do you think that might be it or is it the onset of HIV that is causing me my problems?  Please help. Thank YOu!

Phillip, from one of your sentences I deleted, I hardly believe this is a serious question, so I will not waste my time answering it. :), 

Q. From Jarred sent on 9/8/2003: hay bob im 24 i hav a problem i have a good upper body no fat,but in the buns (butts) there is alot of  fat and looks weird with a good upper body and lower body just doesnt look good ,so what do i do?run it off?

Yes, you need to expend more calories if you want to lose more fat. You can work it off, but the best method of fat loss can be found be performing interval training. If you would like a routine you can follow, I would suggest your purchase my book.

Q. From Michele sent on 9/5/2003: Is it possible to lose fat without losing anymore weight? 

Yes it is, and this is the preferable way to lose the fat. You accomplish this through strength training and by keeping track of your weight. If you start to lose weight you increase the calories.

I weigh anywhere from 110-114 which I am satisfied with, but i have body fat that I would very much like to lose. About how many calories should i consume a day to lose the fat and keep the weight if this is possible, and what type of exercises should i do do reach this. I am a 5"3 27 year old female, just in case you need that information. 

If you follow my advice above, you will need approximately 1700 calories a day to maintain your current weight.

Q. From Tiffany sent on 9/5/2003: My question is. Is it okay to do cardio for 20 minutes and the 15 minutes with weight lifting is that a enough.
And can I lose weight that way I gave up sugar and caffiene
I don't know what else to do, my weight is the same and
nothing still isn't fitting what am I doing wrong?????

Drop the cardio and perform an hour of weight lifting instead. You will burn more calories with the weight lifting and that will equate to greater fat loss. My book, (which should be out in about 2 weeks I hope!!), covers this exact topic and give you a progressive routine. Keep an eye out for it.

Q. From Helena sent on 9/2/2003: hi bob, lam a soon to be bride. l have a broad wide shoulders and fat arms. no matter how how weight l loss l don't seem to have a nice sexy arms. i tried lifting weight and it made me look bulky. what can l do?

A. In order to keep your arms from getting "bulky", you have to be on a negative calorie diet. You have to combine a good exercise regimen with good eating habits. Keep your eyes out for my book, it would be a perfect routine for you. It should be available very soon online.

Q. From Kendra sent on 9/1/2003: Hi Bob. This may be surprising to you, but i am only 11 years old. I am female, and understand weightloss occurs last in the thys of a female. I am rather thin on my upper half but my thys and calfs are very muscular and even a little bit fat. I want to know how to get model looking legs asap. Is it diet related? i am a prety good eater and i exersize a lot, but i am still huge legs. How can i trim down on the size of them?

A. Hi Kendra, where a woman stores her fat depends on genetics. You are correct though, women usually store fat on their thighs. At your age the answer is always more activity and never dieting!!! If it is mainly fat, than you can lose the weight by performing some HIIT training. 

I will answer the following point by point.

Q. From Jan sent on 8/22/2003: In your myths page you wrote that working out burns more fat that aerobic excercise.  True, the bigger you are the more energy it requires for your body to run.  

It has nothing to do with the bigger the person the more energy the body will expend. It is the intensity of the exercise that matters, the higher the intensity, the more calories that are burned. It really is that simple.

You say that aerobic excerice burns fat at the time but working out burns fat over a period of time.  What you fail to mention is that aerobic excerice can greatly increase your metabolism, much more than simple weight training will do.  

Can you please provide references for your claim that aerobic exercise can greatly increase your metabolism and that weight training does not? Weight training will burn more calories than aerobic training and since you deplete more of glycogen stores during the weight training your body can take up to 24 hours after the weight training session has ended to restore the depleted glycogen stores. This means that you will be expending calories during this period.

Though an increase in metabolism does not burn fat, it helps you process food better which will keep the fat away in the first place.  

How can you increase your metabolism and not burn more calories? Again, please provide some scientific studies to back up your claims. I have added my references below.

Im not a doctor, nor do I make claim to be any sort of health or nutrition specialist, but this is what I have learned from reading.  

Well, if I were you I would throw out those books you were reading.

I believe your myth page is misleading and would love to hear from you about my email.

Not to be rude, but jan you are out of your league here. There has been no misleading of any kind. Before I added that article I had it reviewed by about 5000 scientists and coaches on the Supertraining group. I hope you like my response and realize that I back up what I say with science. I look forward to your response and will post it if it is relevant.

1. Bahr, R., and O.M. Sejersted. Effect of  intensity of exercise on excess postexercise O2 consumption. Metabolism. 40:836-841, 1991.

2. Bryner, R.W., R.C. Toffle, I.H. Ullrish, and R.A.  Yeater. The effects of exercise intensity on body  composition, weight loss, and dietary composition in  women. J. Am. Col. Nutr. 16:68-73, 1997. 

3. Burleson, Jr, M.A., H.S. O'Bryant, M.H. Stone, M.A.  Collins, and T. Triplett-McBride. Effect of weight  training exercise and treadmill exercise on post-exercise  oxygen consumption. Med. Sci. Sports Exerc. 30:518-522,  1998. 

4. Coyle, E.H. Fat Metabolism During Exercise.  [Online] Gatorade Sports Science Institute. [1999, Mar 25]

5. Gillette, C.A., R.C. Bullough, and C.L. Melby. Postexercise energy expenditure in response to acute  aerobic or resistive exercise. Int. J. Sports Nutr. 4:347-360, 1994.

6. Katch, F.I., R. Martin, and J. Martin. Effects of exercise intensity on food consumption in the  male rat. Am J. Clin. Nutr. 32:1401-1407, 1979.

7. Laforgia, J. R.T. Withers, N.J. Shipp, and C.J.  Gore. Comparison of energy expenditure elevations  after submaximal and supramaximal running. J. Appl.  Physiol. 82:661-666, 1997.

8. Mahler, D.A., V.F. Froelicher, N.H. Miller, and  T.D. York. ACSM's Guidelines for Exercise Testing  and Prescription, edited by W.L. Kenney, R.H.  Humphrey, and C.X. Bryant. Media, PA: Williams and  Wilkins, 1995, chapt. 10, p. 218-219.

9. McMillan, J.L., M.H. Stone, J. Sartin, R. Keith,  D. Marple, Lt. C. Brown, and R.D. Lewis. 20-hour  physiological responses to a single weight-training  session. J. Strength Cond. Res. 7(3):9-21, 1993.

10. Melby, C., C. Scholl, G. Edwards, and R.  Bullough. Effect of acute resistance exercise on  postexercise energy expenditure and resting metabolic  rate. J. Appl. Physiol. 75:1847-1853, 1993.

11. Pacheco-Sanchez, M., and K.K Grunewald. Body fat deposition: effects of dietary fat and two  exercise protocols. J. Am. Col. Nutr. 13:601-607,  1994.

12. Phelain, J.F., E. Reinke, M.A. Harris, and C.L.  Melby. Postexercise energy expenditure and substrate  oxidation in young women resulting from exercise bouts of  different intensity. J. Am. Col. Nutr. 16:140-146,  1997.

13. Rasmussen, B.B., and W.W. Winder. Effect of  exercise intensity on skeletal muscle malonyl-CoA and  acetyl-CoA carboxylase. J. Appl. Physiol. 83:1104-1109,  1997.

14. Smith, J., and L. McNaughton. The effects  of intensity of exercise on excess postexercise oxygen  consumption and energy expenditure in moderately trained  men and women. Eur. J. Appl. Physiol. 67:420-425,  1993.

15. Tremblay, A., J. Simoneau, and C. Bouchard. Impact of exercise intensity on body fatness and skeletal  muscle metabolism. Metabolism. 43:814-818, 1994.

16. Tremblay, A., J. Després, C. Leblanc, C.L.  Craig, B. Ferris, T. Stephens, and C. Bouchard. Effect of intensity of physical activity on body fatness  and fat distribution. Am J. Clin. Nutr. 51:153-157,  1990.

17. Treuth, M.S., G.R. Hunter, and M. Williams. Effects of exercise intensity on 24-h energy expenditure  and substrate oxidation. Med. Sci. Sports Exerc. 28:1138-1143, 1996.

Ill be waiting to see your research.

Q. From Nico sent on 8/18/2003: I have been excercising for a year now. I started with weight training 5 times a week, doing different muscle groups every day for about an hour and a half. I would do 3 sets of 10-12 reps working each specific part of a muscle, (incline, decline and flat bench as part of a chest routine for ex.) After a workout, I did cardio for an hour. In the beginning few months I dropped from 175 to 150 (I’m 5’6”) Somewhere between then and now I hit a peak and cut my weights to 2 sets of to 12 and 7 exercises max per day. I began to see results again, and I gained muscle. After a break and a weight gain of 10lbs, I have started again with that same routine with also riding my bike to work 5 days a week since July (7 miles round trip.) I usually only eat a sandwich for lunch and a salad for dinner. I use protein and l-glutamine as supplements. I cant seem to lose the weight that I have gained. My goal is to cut the last few pounds, drop to 145lbs. What can I do?

A. How long have you been performing this same workout? You should change up your sets, reps, etc, at least every 6 weeks. Increase the intensity of both your bike riding and gym workouts and the weight will come off, if the diet stays the same.

Q. From Lizet sent on 8/14/2003: I have lost about 25 pounds since last year. I now am 5'6 and I weigh 125. I have to admit, I didn't lose the weight in a healthy manner and basically had an eating disorder for a while. The problem is, that I lost weight from my chest and my thighs and butt, wher I didn't want to lose fat from. I used to have a way bigger butt and thighs that I do now and I now miss them. I'm afraid that if I gain more weight, I might gain it in my stomach and not in the places I want to gain it. What do I do? Does this mean I have to exercise just my abs and hope everything goes back to where it was and not my stomach?

A. Where your body fat is stored is determined by your genetics. Your body will most likely store the fat back where it was before you lost the weight. 

Q. From M sent on 8/13/2003: HI Bob!  I am 30, female,5'5" and weigh 145lbs. My workout is - spin class for 1 hour and then a weight class for one hour.  I do this 2xwk and then (kickbox, run (5 miles or boot camp) for 1 hour on another day.  The weight class works whole body. My upper legs are getting bigger not smaller.  I am not seeing any weight come off.  I have been doing this routine for a year and I was wondering if you could tell me what my calorie intake should be to lose weight and how I could start HIIT training.  I have been told by others that I have big bones, but I took a test that I found on the internet and I have medium bones. I want to get more lean and I know "have to lose the fat".  I don't mind working hard so I would appreciate if you could give me a HIIT example to start with. Can you give me a ratio to go by of proteins/carbs/fats? I am extremely frustrated.  Thanks in advance for your time.

A. You calorie intake should be around 2500 calories a day. Your ratio of proteins/carbs/fats should be about 40/30/30, almost the same as the zone diet. As for HIIT training, my new book gives you a progressive routine that can be followed.

Q. From Chris sent on 8/12/2003: Yesterday I bought 2 five-pound weights.  I would like to exercise daily to increase my upper body strength.  Of course, I'd also like to lose some weight as I exercise.  Can you tell me how I should use my weights to achieve these goals?

A. Well honestly you will need more than 2 five pound weights. To increase strength you have to use lower rep ranges. But since you are a beginner you should give yourself about a year of general conditioning. Pick out some exercises from my exercise section and start lifting. Also, check the article archive and read my article Beginners guide to building.....

Q. From Joe sent on 8/11/2003: hi i am an newcomer in weightlifting and i was wondering if i can loose weight by weightlifting? can i loose weight without cardios?

A. Yes you can with weight lifting and without cardio. The key lies in your diet and weight lifting.

Q. From Robert sent on 8/11/2003: Bob, I am about 100 pounds overweight but still in good physical shape. I'm interested in lifting at home to lose fat and don't want to go as far as bodybuilding to get huge. Can you direct me to any programs to help me with my goal?

A. I suggest you check out the article archives and read my article beginners guide to building a workout....

Q. From Anand sent on 8/10/2003: I normally do 500 calories a day on alternate days by walking on treadmill/step/aerowalking and then do weights but recently someone suggested that I should just work on the aerobics related rather than weights to reduce fat and weight.  I heard that a muscular person burns more calories a day than a non muscular person does thus the weight training.  Should I do 800 calories on aerobics related and no weights or 500 calories on aerobics related and weights.  My weight is 250 lbs and height is 6ft3in.  Thanks.

A. No, that person is dead wrong! A lean person with more muscle mass will burn more calories. In addition, strength training is higher intensity than cardio and you will burn more calories with the higher intensity workout. If anything, perform more of the resistance training.

Q. From Liz sent on 8/07/2003: hi Bob. i'm 16 yrs old 5"5 and i weigh 160. i just lost 20 pounds over the last couple months. but i want to lose another 20. theres no way for me to get to a gym. i do pilates and i lift weights for my arms. once in a  while i'll do denise austin videos which really helped me lose the weight. but i need your advice on the foods not to eat and good excercises to lose my stomache. i dont't quite what you mean by spot reduce fat becuz if i don't do that to my stomache then how am i gonna lose the fat on my stomache.And i've heard you say your not a fan of pilates. can you please tell me why you don't like pilates and if i'm waisting my time with it. i fell that if i go to a gym it'll take a long time for me to lose the weihgt when i could be home doing my own workouts and losing weight in a shorter amount of time. i'm really sorry how long my letter is. but i'm in desperate need of advice to lose weight!
thank you sooo much!

A. I don't like Pilates because it is not the best method of fat loss or strength training. It is impossible to spot reduce fat. Fat is lost in a systematic way, your body does not burn fat on the stomach just because you perform exercises with the muscles below. The fat sits on top of the muscle and this is why you cannot see your abs. I have a book due out in about 3 weeks which you should take a look at. 

Q. From Bren sent on 8/06/2003: Hi Bob,
I am a 42 years old single mom.

I quit smoking and had a total hysterotomy one year ago.

Now my inner is much healthier, my outer needs major help.

I have gone from a size 6 to 12. I've been walking 30 minutes a day. I've only lost 5 lbs. I'm trying to watch what I eat. Very little sweets. But my stomach looks like I'm 6 months pregnant. My thighs and hips are just plain big. Help ! Oh! and thank you for giving me your advice.

A. You should increase the intensity of your walks. Start walking some hills and slowly increase you speed.

Q. From Liz sent on 8/05/2003: hi. i'm 16 years old and i weigh 160. i just lost 20 pounds but i still am miserable about my weight. i do pilates and i use weights. how can a lose a good portion of my weight in one month. thats when school starts. how can i lose it in my own home without going to a gym. its imposible for me to get to a gym. if you could help me that would be really great. Thank you very much!

A. Another victim of pilates...jk. You cannot lose a large portion in one month. Why not shoot for a goal for next summer. This is a goal that is attainable. Please read some of the other answers since this has been answered many times or take a look at my book which should be out in about a month.

Q. From Holly sent on 8/05/2003: Hi Bob, I am 15 years old, 5'5 155 pounds. I have been watching what I eat and I exersize constantly. In the morning I weigh about 158, and at night i weigh about 155. Everyone tells me losing 2-3 lbs a week is healthy. I lose the weight but I gain it then lose, gain lose, and so on. My gut is a little big, and I have muscles in my arms and legs from an hour a day of basketball. I would like to lose weight, but i cant seem too, i gain more inches in my waist, and I go up and down on my weight. Is a 15 year old who is 5'5, 155 lbs overweight by a lot? How much should I weigh and what exercises should i do or not? Thanks a lot and I hope you can tell me some answers.

A. How much should you way depends on what you are happy with as long as you are healthy. 

Q. From Renee sent on 8/04/2003: I can't find out how many colaries I should stay under
daily in order to lose weight.

Im 5'2"
165 lbs
want to lose 30 lbs.
and I excrising 30 min. a day on the tread mill.

Can you tell me?

A. I can give a close estimate. With the intensity of your training you should eat about 2000 calories a day to lose weight.

Q. From Heather sent on 7/28/2003: Thanks for your wonderful site! I am a 5'4" 170 lb, 40% body fat female.  I do step aerobics 1 hr Tues & Thurs, 24 hr Fitness' free weight pump class Mon & Wedns, along with 20-30 min cardio on Mon & Wedns. I also walk 30-45 min about 3 times a week.  I lost 10 lbs over 9 months using the method above, but body fat has stayed the same (based on a Tanita bodyfat scale, and confirmed once with caliper measurements). I would like to lower my body fat. Based on other answered questions, I will start doing HIIT training, but what frequency would you suggest (I have resting heart rate of 60bpm). Also, does a pump class 'count' as resistance training?  Thanks again.  

A. The Tanita body fat scale is way off. You are performing far too much endurance training. Perform your HIIT training at least 3 times a week. In my book coming out later this month, you will get a complete HIIT training progressive routine.  No, the pump class does not count as resistance training.

Q. From Ang sent on 7/26/2003: Hi Bob - Love the site!

I'm a 35 y/o female, type 2 diabetic and I'm trying to lose 50 pounds (I'm around 100lbs overweight). My blood sugar is stable and in a normal range, I try and eat a very healthy diet avoiding processed foods and sweets, lots of veggies and chicken/fish/seafood, and I drink around 100oz of water daily. 4x a week I do 2 miles on the treadmill followed by about 30 minutes on Cybex equipment with very little weight 3 sets of 20 reps (alternating days for upper and lower body) and another 15 minutes of cooldown stretching and 50-100 crunches. My problem is, the scale isn't moving... at all! Am I doing something wrong? I've been doing this routine for 6 weeks now, and the only results I can even tell is that I'm feeling better, I get winded less, while these things are positive, I was hoping the scale would budge at least a little!

A. Thank you for the compliment, I am glad you like the site. If you want the scale to move more, increase the intensity of your workouts. Instead of 30 minutes on cardio on the cybex, try 10 minutes of HIIT. Don't get discouraged, you are about to be on the right track.

Q. From Amanda sent on 7/25/2003: I exercise 4-5 times a week.I am 28 years old,5 feet 4 inches tall.I weigh 120.I was 111 pounds and want to get back there.I started with a walk at 4.3 on an incline of 11 for 5 mins. Then I ran for 23 mins at 5.8 on incline of 6-7.Then I finished the 30 mins. by walking for the remaining 2 mins. at 4.3 at an 11 incline.I did 3 sets  of walking lunges with 25 pound weights in each hand for 12 reps each leg,45 back lunges(15 each leg),3 sets(12 each leg)squats with 60 pound barbell,3 sets(12 each leg)step-ups on a bench with 12 pound weights each leg, and finishing with fast jumping squats no weight(15 reps,3 sets).I did this once a week only and followed with 30 minutes of cardio.I have gained weight,and I look fatter,not leaner.I stopped the weights and do intense cardio now for 50 mins. 4 times a week.I run at 6.0 increasing to 6.2 on an incline of 4-5.I want to burn more fat and get back to 11 pounds.I am a healthy eater.I eat  protein,vegatables,fruits.What is wrong

A. First of all, it is impossible to do intense cardio for 50 minutes. If you are able to perform cardio for 50 minutes, than it is far from intense. The problem with your first routine is that you only performed it once a week.  You should have performed that routine 3 time a week. You need to look your diet for the reason you are gaining weight. 

Q. From Megan sent on 7/22/2003: Will weight lifting and watching what I eat give me a faster and more effective weight loss than cardio and watching what I eat? I don't care what I weigh. I just want to drop 3 dress sizes (that's what really matters).

A. Yes, the higher the intensity the greater the calorie expenditure. Take Alex Vallejo, the powerlifter, she is loosing weight even though she is trying to put weight on. This has been continuing for about 2 months and she has even had to drop weight classes. This is only one example, but I see this all the time being a power lifting coach.

Q. From Amy sent on 7/22/2003: I've looked at all the Q&As and haven't really seen a question like mine. I just had a baby 3 months ago and gained 60lbs with him. I really don't have as much fat as I do lose skin. It's also hard to stick to an excercise program while taking care of a newborn could you suggest a good workout and diet program that will help me lose the weight and lose skin. Thank you in advance

A. Yes, I have exactly what you are looking for in a book I just completed. It would be hard to give you a program here, so please check out my book which should be available in about 3 weeks. As for the loose skin, what you can do is increase the muscle under the skin. This should have a tightening effect. Most of the time the loose skin will go back to normal over time. I have seen a lot of women who have given birth and then have their skin go back to normal after a few months. 

Q. From Lexus sent on 7/20/2003: I want to tone and lose fat on my calves and inner
thighs.  I use the treadmill every single night and
burn 500 calories (5miles to be exact)... I then use
my universal machine.  My problem, I believe is that
I rev my metabolism up so much and then end up snacking..
any advice I want I should be eating and how I can shape up quicker.

A. Those machines are far from accurate when calculating calorie expenditure. What are your current eating habits? Do you eat at least five meals a day? My book which I just completed addresses this issue and should be available later this month.

Q. From Hazel sent on 7/20/2003: I'm trying to lose weight and have been going on the treadmill daily (45 mins./day, just jogging). However, I have big calves, too, which I'd rather not have. My question is if the treadmill exercise I'm doing is not helping me get my calves smaller (if it's doing just the opposite) and what you would suggest I do instead to lose over-all weight (my doctor suggested a 20 lb. loss).  Thanks!

A. Is your calves mostly muscle or fat? When you lose more weight overall you should also lose some size in your calves. Your low intensity treadmill exercise will not cause your calve size to increase. Long endurance type of trying has been shown to actually cause muscle catabolism (wasting) in the calve muscle. 

Q. From Joana sent on 7/14/2003: Once and for all does muscle WEIGH more than fat?????? I understand that two women can weigh 130 but the girl who has more muscle vs fat will appear leaner. Please help me understand this...... Thanks!

A. Well, no..... 1 pound of muscle and 1 pound of at weigh the same. But, muscle is denser than fat. If you take one pound of cotton and one pound of lead, which weighs more? Neither, but the cotton is going to take up a lot more room than the lead because the lead is much denser than the cotton. The same holds true of fat vs. muscle. Did this make more sense?

Q. From Kristen sent on 7/10/2003: Hey, I am 14 5'100 and 183 pounds. I don't look like i weigh that much, but i know a lot of  my weight it form my thighs. I am active in many sports in high school, but they don't help on trimming donw my inner thighs. How do I lose the fat in my inner thighs, but keep my butt? I like the way my butt is and don't want to lose any  of it. Please and thank you

A. Where you lost fat first and last will depend on genetics. You can ensure you will keep your butt by building muscle in the area. Try an overall fat loss program and see what happens.

Q. From Michelle sent on 7/10/2003: Hi Bob, I've just looked into your website. I hear you say alot about HIIT training. I don't know what that means. Could you please explain. Thanks.

A. Please check the article archives for an in-depth article on HIIT training. 

Q. From Leigh sent on 7/9/2003: I am 5 '7 and 128lbs. I have lost five pounds with less gym time within a month, Just due to a few changes in my diet. I am 34- 27waist- 34. It seems all my weight is hanging out around my waist. Any suggestions?

A. Where your fat is stored is due to genetics, so this is where your body has decided to store your primary fuel source. Only by losing more fat overall you will be able to lose fat in that area. 

Q. From WouBe sent on 7/9/2003:i am 16/ female and i was formerly an anorexic.  now my problem is that i over eat.  everything i put in my mouth is healthful(not cookies or cake or anything like that), but i consume many more camories than i should.  i am gaining a lot of weight despite going to the gym almost every day.  i was wondering if u knew of over eaters anonymous- i have read about it once but i can't find it anywhere so i was wondering if it really exists.

A. It does exist, but this is usually the result of waiting too long in between meals. Try to eat five small meals a day rather than three. It is far better to be overweight and healthy than anorexic. Do others around you find you are getting overweight?

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