Fitness Program

Frequently Asked Questions

1. QUESTION:
   Fitness program?
   II need to make a program for a person that weigh about 350 pound for my final exam and the instructor said not to start the person with jogging or walking anyone have anything in mind that I can start the program with without walking or jogging. And if you have any idea how I can make the program more real. Thank you a lot

   ps: it suppose to be a chart fitness

   • ANSWER:
     maybe start this person on changing his/her diet or daily lifestyles like taking the stairs instead of the elevator?

2. QUESTION:
   Fitness Program?
   Im am wondering if someone would do me a fitness program with intenity, and the activity, need it a bit profesional.
   Thanx!

   • ANSWER:
     Fit Day, there is a pay version and a free one...

3. QUESTION:
   fitness program?
   i was wondering if anyone knows of a good/effective fitness program to build muscle and get ripped?

   thanks
   also what about a good diet to go along with that program?

   • ANSWER:
     try muscle and fitness magazine this months issue shows you everything you need to do from beginners to advance. It shows you what machines to use at the gym and at home. It also give you a menu of what to eat!! great magazine!!

4. QUESTION:
   What is your vision of a fitness program?
   I am a coordinator for a university and was just given permission to start my own fitness program. It can be for anyone, students, community, staff. I wanted to know ideas of things people would want in a fitness program. How can I make the best one possible. Any ideas or suggestions are much appreciated.

   • ANSWER:
     You've got a wide range of ages and types, not to mention whether you want both sexes in your group. What type of program do you want? Since you are the one leading it, where do you want this to go? How physical do you want it to be? What level of intensity do you see this program being? You may need to have two or three programs at different days. Do you want weights or resistance machines, cardio only or a mix of both? What's your budget? What can you do? How big is your facility?

     Check out local exercise programs already in the area, like the local Curves or Jazzercise places. Locate and talk to some independent gym owners. Get ideas and then do an impromptu survey to see what your clientele would like and how much time they have to do it per day. Then, get your results together and do that. You may not be successful right away but you will catch on and go from there.

     Also, you may want to check out the U.S. Army and other military branches. Bases have very transient groups but have workout programs for enlisted personnel and their dependents. I understand that over the last few years they have become very user friendly and very duplicatable.

     I hope this helps. Good Luck.

5. QUESTION:
   What fitness program is best suited for Marine Corps bootcamp preperation?
   I need a fitness program that will get me in shape for the Marine Corps. I have about one and a half years until I start NROTC.

   • ANSWER:
     Do these workouts:

     PPPA: Push/Pull/Press/Abs

     First, pushup/pull-up supersets. For example, 10 pulls, 25 pushes, 8 pulls, 20 pushes, 6 and 15. The numbers increase each time you do it. By week 8 or 9, I believe it’s something like pull-ups: 16/14/12 and pushups 45/40/35. Ouch.

     Ammo can press/crunch supersets come next. I think the ammo cans are 20 or 30 pounds each (full of sand.) This is a great preparation for the CFT and PFT. These are timed events, so you end up doing about 2 min/1.5/1 minute for ammo can presses, alternating with crunches of about the same time.

     Fartleks

     Fartleks are 3-5 mile runs, interspersed with workouts every half mile or so. Fartleks are very similar to the Run Course/Mec Weight (or something like that) where you just don’t run as far, and do more workouts. An awesome cardio workout.

     Example exercises: Pushups, pull-ups, crunches, sit-ups, frog sit-ups (wide knees like you’re doing a groin stretch), diamond pushups, body squats, bend and thrusts, burpees, dips, mountain climbers, sprints

     Also when you get close to going to OCS, start doing practice humps (aka hikes) with boots and weights in a backpack.

6. QUESTION:
   What type of a fitness program should I start if I wanted to start firefighting?
   Our community is short on volunteer firefighters so I'm applying. I'm already in pretty good shape but I can always do better. Any advice or recommendations on what a good fitness program would be? How would P90X be?

   • ANSWER:
     p90x gets great reviews, check them out:
     http://www.amazon.com/gp/redirect.html?ie=UTF8&location=http%3A%2F%2Fwww.amazon.com%2Fs%3Fie%3DUTF8%26x%3D0%26ref%255F%3Dnb%255Fss%255Fb%26y%3D0%26field-keywords%3Dp90x%26url%3Dsearch-alias%253Daps&tag=clogui-20&linkCode=ur2&camp=1789&creative=390957

     You'll also want some adjustable dumbbells to go along with the program (don't forget the chin-up bar):
     http://www.amazon.com/gp/redirect.html?ie=UTF8&location=http%3A%2F%2Fwww.amazon.com%2Fs%3Fie%3DUTF8%26search-alias%3Daps%26ref%255F%3Da9%255Fsc%255F1%26qid%3D1249842001%26field-keywords%3Ddumbbells%2520adjustable&tag=clogui-20&linkCode=ur2&camp=1789&creative=390957

     Alternatively you can buy individual dumbbells, which is my personal preference. I like rubber coated HEX dumbbells the best:
     http://www.amazon.com/gp/redirect.html?ie=UTF8&location=http%3A%2F%2Fwww.amazon.com%2Fs%3Fie%3DUTF8%26x%3D0%26ref_%3Dnb%5Fsb%5Fnoss%26y%3D0%26field-keywords%3Drubber%2520coated%2520hex%2520dumbbells%26url%3Dsearch-alias%253Daps&tag=clogui-20&linkCode=ur2&camp=1789&creative=390957

     You'll want this p90x chin/pull up bar (that's door mounted, you might want to search for wall mounted):
     http://www.amazon.com/gp/product/B001ARNRRK?ie=UTF8&tag=zv11ex-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=B001ARNRRK

     or a 'tower':
     http://www.amazon.com/gp/redirect.html?ie=UTF8&location=http%3A%2F%2Fwww.amazon.com%2Fs%3Fie%3DUTF8%26x%3D0%26ref_%3Dnb%5Fsb%5Fnoss%26y%3D0%26field-keywords%3Dpull%2520up%2520tower%26url%3Dsearch-alias%253Daps&tag=clogui-20&linkCode=ur2&camp=1789&creative=390957

     You might also want to get pushup bars, I personally use this:
     http://www.amazon.com/gp/product/B001ECZMSI?ie=UTF8&tag=zv11ex-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=B001ECZMSI

     although it's pricey compared to others, so any of these will work fine:
     http://www.amazon.com/gp/redirect.html?ie=UTF8&location=http%3A%2F%2Fwww.amazon.com%2Fs%3Fie%3DUTF8%26x%3D0%26ref%255F%3Dnb%255Fss%255Fgw%26y%3D0%26field-keywords%3Dpushup%2520bar%26url%3Dsearch-alias%253Daps&tag=clogui-20&linkCode=ur2&camp=1789&creative=390957

     I also suggest resistance bands, I suggest ripcords brand as they don't break on you (I had to go to the emergency room once because I was using bad ones from a gym, and it snapped and nearly broke my hand by slinging itself):
     http://www.amazon.com/gp/redirect.html?ie=UTF8&location=http%3A%2F%2Fwww.amazon.com%2Fs%3Fie%3DUTF8%26x%3D0%26ref%255F%3Dnb%255Fss%255Fgw%26y%3D0%26field-keywords%3Dripcords%26url%3Dsearch-alias%253Daps&tag=clogui-20&linkCode=ur2&camp=1789&creative=390957

     Get the 5 set or 6 set (don't get it with the DVD).

     And lastly, you should have a good recovery drink. I prefer this one myself over the p90x specific one:
     http://www.amazon.com/gp/product/B0001FSX08?ie=UTF8&tag=clogui-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=B0001FSX08

     ps, if you don't want to put on too much muscle, use light weights (I suggest getting all 5 sets):
     http://www.amazon.com/gp/redirect.html?ie=UTF8&location=http%3A%2F%2Fwww.amazon.com%2Fs%3Fie%3DUTF8%26x%3D0%26ref%255F%3Dnb%255Fss%255Fgw%26y%3D0%26field-keywords%3Dvaleo%2520weights%26url%3Dsearch-alias%253Daps&tag=clogui-20&linkCode=ur2&camp=1789&creative=390957

7. QUESTION:
   How do I start a realistic fitness program with the limited equipment at my apartment building's gym?
   All my gym has is:
   One leg press machine
   One bench press machine that can be adjusted to do a shoulder press.
   One Lat pulldown machine that also has a bottom pulley for lat rows.
   One stationary bike
   One elliptical thing
   One treadmill
   That's it. No freeweights.

   How do I get started with a good strength training/fitness program that doesn't suck, using just these resources, that I can stick with? What should the program consist of? How many times a week? How many reps? How do I adjust the program as I get fitter?
   If it matters, I'm male, 30, 6'1", and 185 pounds of flab. I can do about 10 pushups and 1 pullup. resting pulse 76 bpm.

   • ANSWER:
     Do you have a dvd player? Get a good dvd and use your body against itself. I did this and swam alot and biked a lot. I look great!

8. QUESTION:
   fitness program needed How can i burn fat?
   Im 29 years old, 6ft 240 Lbs. Over the past 5 years I have let myself get out of shape in a bad way. Im looking for a fitness program that i can do with the free equipment at my apartment complex, eg excercise bikes, treadmill, and a few weight machines. I have cut sugar out of my diet as much as i can, stopped drinking soda. I don't eat much to begin with so overeating is not a problem. Any advice is appreciated.

   • ANSWER:
     Don't target losing more than about 2 lbs per week. If you try to lose faster, your body will go into "starvation mode" and get very stingy about burning calories while at the same time very efficient about storing any calories that you do provide. And it will make you feel awful.

     The most effective way to lose fat is aerobic exercise in the "moderate" fat-burning range, ideally first thing in the morning before you eat. When you wake your body is ready to burn fat and your levels of growth hormone are highest at that time. Later in the day it can take up to 30 minutes just to put your body into a fat-burning mode.

     Another overlooked way to burn fat is by lifting weights. Skeletal muscle has very high caloric needs... almost twice that of adipose (fat) tissue. Put on a little muscle and you will burn calories all day even at rest. Be aware that skeletal muscle weighs more, so with this approach you may see your weight increasing while your body fat is melting away. Not realizing this often stresses folks who think they should be losing weight as a measure of fitness. Forget the scale, look in the mirror and you will be happy.

     To lose a pound of fat, you need to eliminate about 3500 calories. You can do this by burning more with exercise or by modifying your diet to reduce intake. If you do a Google search on say, "swimming calories" you will quickly find a website with tables of calories burned for a given exercise. You can use such lists to estimate how many calories you are burning up with your routine.

     For diet, keep a diary for a couple of weeks counting calories, grams of protein, and grams of fat intake. It is easy with online sources of nutritional information (type the name of the food and calories into the Google search engine) and packaging labels. That will let you quickly figure out where the fat is coming from in your diet.

     Fat gives you 9 calories per gram. So take the number of grams of fat, multiply by 9, then calculate what percentage the fat calories are of your total daily calories. Restricting the calories from fat to about 20% of your total intake is ideal for a maintenance diet... that isn't overly restrictive. Of note, you need some fat in your diet. For instance, the body uses fat to produce hormones. Once you have a picture of how to modify your diet, you can drop the diary and just go back to it occasionally if you are wanting to tweek things further.

     If you are trying to build muscle as a way to lose fat, then you may need to increase total calories and specifically your protein intake. I target about 0.8 g of protein per pound of body weight each day when actively building. That is far more protein than most people need in their diets.

     Aloha

9. QUESTION:
   What is a good fitness program for a skinny kid like me?
   Is the p90x good for someone who weighs 140lbs and is 5"11? I want a good fitness program (DVD) with a routine, food plan, and that tells me what equipment to buy. I want too put on some weight/muscle.

   • ANSWER:
     You dont need to go out and buy that shit. Run one hour a day, lift for two hours. Alternate what you lift of course and take whey protein after each session. Eat raw food and organic and stretch alot, a long muscle is a strong muscle.

10. QUESTION:
    How do I change the length of my workout in the Biggest Loser Kinect game once establishing a fitness program?
    I have recently created a fitness program and have discovered that the workout sessions are not long enough. How can I change the length of my workouts without deleting the fitness program?

    • ANSWER:
      go to your doctor .. is better ^-^

11. QUESTION:
    What's the best kind of fitness program for a 14-year-old?
    I plan on losing 25 pounds, with my current weight being 155 and my height being '5"4 1/2. For days, I've been trying to find a fitness program that will work with teenagers like me, but have been unsuccessful. Do you know of a program that I can use to help me lose weight?

    • ANSWER:
      First, your diet should consist of regular meals (eat breakfast). Also, cut out things like soda, coffee, chips, large desserts. Try to get your carbs (you need carbs) from fruits, vegetables, and whole grains. Proteins should be lean meats like chicken, turkey, and any red meat except ground beef or brisket. Second, I would add strength training to your regimen. Your body only burns calories for around 30 min after a cardio workout but your body burns calories 24-48 hours after a strength workout while your body repairs itself. There are tons of books where you can find a good weightlifting/conditioning routine. Since you are striving for endurance, I recommend doing lots of slow repetitions.

12. QUESTION:
    Is there a fitness program that help you gain weight?
    I started working out and eating 4000 calories a day for most of the 5 months and I gained 35 lbs, but I stop working out for 1 month because I was busy and I lost 15 lbs. I am at 160 at 5'11.

    I am wondering if there any fitness program out there to help be get too 180lbs muscles. Does P90X works for gaining weight, because I want to gain weight and I can't.

    • ANSWER:
      Weight training is supposed to work. Cardio workouts will helps reduce body fat, so alternate between cardio and weight training

13. QUESTION:
    The first step in creating a successful fitness program is to?
    a. determines your training intensity.

    b. assess your current fitness level.

    c. set specific fitness goals.

    d. plan your fitness program.

    • ANSWER:
      the first step in creating a successful fitness program is to quit eating cookies

14. QUESTION:
    Which fitness program for the WII is best?
    I was wondering which fitness program for the wii is best? The Jenny McCarthy "Your Shape" or The EA Sports Active program? Please tell me why either one is better or worse.

    • ANSWER:
      EA Active are actual work outs and not just mini fun games like the wii fit, and don't listen to that other poster. As long as your attempting some sort of exercise who cares were it comes from be it actually a game, outside or at a gym. I'm sorry not everyone can be an Olympic Athlete. As long as your trying that's all that counts.

15. QUESTION:
    where can i find a free fitness program on the web to lose weight and build up muscle?
    i awnt to find a good website were i can get a free fitness program were it tells me what exersises to to and has pictures to show me how so i can get skinny and get muscles. I am getting ready to join the army.

    • ANSWER:
      www.bodybuilding.com

16. QUESTION:
    which fitness program will be the best for Kinect?
    I want to buy a fitness program for the new XBOX Kinect system. Which one will be the best one to buy? It looks like there are going to be 5 different fitness games close to the Kinect Launch.....Which one is best?

    • ANSWER:

17. QUESTION:
    Does the gym Planet Fitness, accept teenagers into their fitness program?
    I'm 15 years old. And I've been looking for a gym to workout on. I've heard the good reviews about Planet Fitness and the payments are good too. I'm not sure if they accept teenagers into their fitness program. So I'm hoping someone who's joined or know things about Planet Fitness know if they accept teens. And if they don't, any recommendations to other other gyms that do accept teens?

    • ANSWER:
      I called the local Planet Fitness in Daphne, Alabama. 14, 15 and 16-year-olds are required to be accompanied by adults for all fitness programs. That is the only restriction.

      However, they also told me that the age requirement varies from state to state. Some states allow thirteen-year-olds use of the facilities. Click on the link below to call the Planet Fitness facility nearest to you.

      A happy, healthy 2010 to you.

18. QUESTION:
    Does anyone know a fitness program that works?
    I want a fitness program that will get me in the best shape of my life. I am just looking for something that will work with good results. I don't care if the program cost money or is free, if it worked for you please tell me about it. I go to a gym so if it requires exercise machines that is fine.

    Thanks in advance!
    Also can anyone recommend any supplyments that will help me gain weight, and I want it to be muscle, not fat.

    Right now I am 5'10, and weigh 150lbs. I'm looking to gain 10 to 20 more pounds. If that helps.

    • ANSWER:
      we are on the same boat my friend.

      I'm on a program to gain weight and this is my status and my workout.

      I'm 5'8 and i was 125lbs 2 weeks ago. I'm at 140lbs now.

      This is what I do.
      I eat 4 solid meals a day. they don't have to be big meals. You can have one or two meals with just 2 slices of whole wheat bread with reduced fat peanut butter.
      The other two u can have salmon with rice or grilled chicken with mashed potato (i had lamb tonight)

      3 weight gainers per day, each mixed with at least 16oz of reduced fat milk. you drink one when you wake up, one RIGHT after your workout, and one RIGHT BEFORE bed. the brand i used which my trainer approved of its fat/carbs/protein proportion is BSN True-mass

      1 glutamine/creatine mix with water before your workout. it boasts your strength and you will be able to lift more weights as you go on. They are perfectly safe and have no relations to steroids. I did my research and if you have doubts, do your own just to be sure.

      Drink A LOT of water coz you need it for cell repairs and for the protein to channel into the cells

      Workout: Do free weights only!!!! I only do bench press, deadlift, squats with free weights that provide a full-body motion that will provide the maximum amount of workout. I suggest you reading this book my trainer gave me. It's titled "Starting Strength". Also, get one training session after you get the basics of this book because you really need the right posture to do them. I go 6 days per week. You don't need to be that extreme. usually 4-5 days is enough.

      Cardio: i swim 20 mins per day and that's not a lot. DONT do too much cardio if you are trying to gain weight. 10 mins on a treadmill is more than enough.

      Anyways, I'm on my way to 160lbs by the end of this month and I have never feel so great. I'm ripped and i have not a pinch of fat on me. You can totally do it!!!

19. QUESTION:
    What is the best weight loss/fitness program (DVD) for and 19 year old?
    I'm a 19 year old girl. Around 240 pounds and 5'9. I do not look my weight but I want to shed some fat. What is the best weight loss / fitness program for me?

    • ANSWER:
      scooby1961 from youtube has an absolutely outstanding fitness and weight loss program. I don't do his lifting suggestions ( i like to stick to the program I had in high school but i have feeling you're probably not looking to gain muscle anyway so maybe that doesn't matter).

      biggest thing to note is that everything he does is ****free****!

      http://www.youtube.com/watch?v=qRQxIcbIT3A&feature=player_embedded

      http://vote.scoobysworkshop.com/

20. QUESTION:
    What comes with the P90X fitness Program?
    I purchased the P90X fitness program off of EBAY the other day and wanted to make sure that I have all the instructions/materials etc. that I am supposed to get with the P90X off the actual "as seen on TV" website. Can someone just give me a list of all of the stuff it comes with to make sure I everything before I start?

    Thanks in advance.

    • ANSWER:
      1. Lawn Gnome
      2. Gremlin mask
      3. Dumbells
      4. Jump Rope
      5. Ant Farm
      6. A$s Goblin

21. QUESTION:
    What is a good name for an elementary kids fitness program?
    I'm in student leadership academy and our group decided to go to one of our surrounding elementary schools and start a fitness program. It's suppose to be fun and get the kids aware that being active is important.
    BUT the only thing is, we need a short and catchy name.
    Any ideas?
    Thank you!! :]

    • ANSWER:
      to quote the brilliant simon pegg, "run fatboy run".
      Obviously, you could tweak it to better suit your needs as a student planning this, perhaps "run fat kid run" or "ohai! twinkies!". Now, if you're in some of the southern states, you could just as easily walk into the school and scream "BORDER PATROL", but that may also result in the staff to vacate as well. True story.
      Really though, just call it "Chuck Norris School For Kids Who Can't Run Fast (and Want To Learn To Do Other Stuff Fast Too)". You may need to change the way you drive home every day though, Norris may get angry at you for using his name without paying 16million in royalties.

22. QUESTION:
    Which of the following would you modify to change the intensity of your muscular fitness program?
    Which of the following would you modify to change the intensity of your muscular fitness program?
    a. amount of time spent on the entire workout
    b. amount of effort being put into the workout
    c. amount of days per week you would work out

    • ANSWER:
      B

      Under the principles of FITT, Frequency, Intensity, Time and Type A is time obviously and D is Frequency or how often therefor B is the only answer towards Intensity.

23. QUESTION:
    What fitness program or system should I get?
    Please recomend so fitness programs or systems such as the P90X or tower 200, and please tell where i can order it.

    • ANSWER:
      wii fit works GREAT, if you have a wii, ive lost 50 lbs just from it....good luck !

24. QUESTION:
    What is the best home fitness program?
    Hello, wrestling season just started for me and this year I want to go as far as I can. But I need help. Does anybody know of any GOOD, but relatively CHEAP at home fitness programs that would be good for wrestling?

    • ANSWER:
      http://www.crossfit.com/

25. QUESTION:
    What's a good fitness program for the Three Peaks Challenge?
    Hi,

    In May, I'll be attempting the Three Peaks Challenge along with five others from my school on behalf of the COINS Foundation, a charity. What is a good fitness program for a 16-year old? I'm 6'3 and athletic ;D

    Also, anything else I should know?

    P.S. For those who don't know, the 3PC is attempting to climb three mountains in England, Scotland and Wales in 24 hours.

    Thanks in advance!

    • ANSWER:
      The ideal program would be to walk up and down loads of big hills, carrying the same weight and wearing the same footwear as you will on your 3 peaks attempt.

      Failing that, as much walking up hills in your local area as you can. Cardiovascular fitness and strong hill-walking legs are basically what you need!

      But remember to PROPERLY field-test your socks and boots to make sure they are still comfortable during a long walk. Also field-test your clothes (including your underwear - important!) to make sure it's not chafing anywhere.

26. QUESTION:
    What component of fitness should be emphasized in a healthy fitness program?
    What component of fitness should be emphasized in a healthy fitness program?

    a. psychomotor skill
    b. cardio respiratory development
    c. balance
    d. agility

    • ANSWER:
      b)...fitness can measure through ur V02 max...therefore its really important to improve the cardiorespiratory performance...its a good measure too for athelets

27. QUESTION:
    I wanna get more bulky. I am really skinny! I wanna make a fitness program, can someone help me do it?
    I wanna exercise at least 4 days a week, i wanna do weights, run, push ups, sit ups everything!

    I have some hand held weights, but no access to a gym.

    Can someone plz design me a fitness program?

    I am 15, i am 50kg and i am 155cm tall.

    • ANSWER:
      Simply follow Body for Life strictly for 12 weeks, and you will begin making strides to not only gaining solid muscle, but a healthy lifestyle. Bill Phillips program and book is now scientifically proven. The program has you doing strength training three days a week and cardio three days a week all less than 40 minutes a session.

28. QUESTION:
    Has anyone bought the Total Soccer Fitness program?
    Has anyone bought the Total Soccer Fitness program? Is it any good?

    • ANSWER:
      My husband bought it for our oldest son, and it has done wonders for him, he gets more playing time on his team and his dribbling skills have improved a lot. I would recommend it hands down.
      The Total Soccer Fitness program has tons of good information and step by step training routines.

      I left you a link below if you want more information.

29. QUESTION:
    What's the best kind of fitness program?
    I've been kind of a couch potato (or a computer-potato) and I need to start a rigorous fitness program. What's the best way to do it for someone who doesn't have much time to exercise and doesn't have much money? (I can't join a gym or buy any expensive equipment.) The most important thing is that my program be something that I can stick to, but also that it be rigorous. Taking the stairs at work every day isn't quite enough. Also, don't tell me to run, because there's no way. I don't like running. Don't tell me to swim, because I have no access to a pool. My situation is dire. I need to get fit.

    ANY advice you could give me, from people who know about exercise and fitness, would be appreciated. I'm smart about a lot of things but about fitness I don't know anything. Please help!!!

    Thanks very much
    I didn't mean to annoy people by saying what NOT to tell me. I just meant that I'm hoping to get advice I can really do. I know if everyone tells me to run I won't stick to it because I hate running so much and I worry about hurting my feet and ankles. I just wanted to clue people in as to where I'm coming from so they could give me some advice I could really use. I was just afraid everyone would tell me I had to run.

    • ANSWER:
      You could buy a workout DVD to do at home, or go out walking. Buy a pair of dumbbells (Under for a 3lb set, depending where you buy from.) You can do a TON of exercises with those. Also, try strength exercises that use body weight and no equipment (squats, lunges, ab work) Strength training burns a nice chunk of calories, so doing cardio and weights its a double whammy. 3 more good cheap investments are an exercise ball (the big ones u can sit on) lots of exercises with that at home too, for or so, a jump rope (burns about 100 cals per 10 minutes!!) for a super cheap few dollars, and lastly a exercise band, a ton of variety in toning exercises there, again for around . And you only need one to get starting, not all of them. If you find walking as cardio boring then try dancing around the house to some music - great calorie burner. Check out shape and fitness magazines websites for instuctions for exercises for the equipment I mentioned, also for no equipment needed exercises. Best of luck!

30. QUESTION:
    What should a man in his fifties fitness program look like?
    I am interested in what other men in their fifties do for high level fitness training. I have been working out throughout my adult life but I wonder how other guys have adapted their workouts.

    • ANSWER:
      Many men don't get regular physicals. If you have seen your doctor and have been given approval, then up your level. For this, talk to a trainer who understands the needs of men at this age. If your knees are in good shape, and your heart is good, and you pass a Thalium stress test, I don't see why there would be a need to cut back.

31. QUESTION:
    How do I start a fitness program based on 'skipping'?
    I run/jog most days of the week, but recently felt like a change and saw this as a way of adding some variety to my fitness routine.

    Approximately how many minutes a day should I start off with? I tried to do it continuously for about 10, but found I cold only manage 5 - it is so strenuous, but also fun!!

    • ANSWER:
      start with some warm up exercises,
      then try some skipping for 2 mins,
      do some other exercises,
      do more skipping
      simple...

      and try www.trainwithmeonline.com for other ideas...

32. QUESTION:
    Can you help me create a 1-hour fitness program?
    I'm an overweight 30-year-old man who weighs 230lbs. (104kg), and I'm trying to create a 1-hour fitness program for myself. I go to the gym 2-4 times a week. In my fitness program, I also want to add in some strength training. Any ideas?

    • ANSWER:
      Lance Armstrong created a free website that is wonderful for diet, counting calories, creating a personalized workout program, etc., you might want to take a look at it www.livestrong.com... My husband and I reference it a lot. It's very helpful! Good for you for committing to a healthier you!!! :0)

33. QUESTION:
    Does anyone know where I can find a fitness program to prepare me for Marching Band?
    This August, I will be starting another season of marching band. I am going to be on the bass drum, and I was wondering if anyone knows of a site with a program to help me build up the appropriate muscle for the season.

    • ANSWER:
      i play bass as well. ive been doing like squats ands stuff for my legs as well as core exercises ( like ab stuff ) to make my back feel better.

34. QUESTION:
    What is a good beginner fitness program?
    They are 15 years old, a little overweight male and have had previous injuries to their shoulder, The workout must have a second program for after 3-4 weeks an also a cardio excercise.

    • ANSWER:
      Walking and jogging is also best for beginner.

35. QUESTION:
    Does anyone have a downloadable version of a fitness program?
    I want to loose some weight. I know that there are some computer programs to guide me through the process. I want to know if there is anybody that kind to give me a version of such a program for free, maybe through messenger. Thanks!

    • ANSWER:
      This one.

36. QUESTION:
    who knows where i can find a free fitness program free on the internet?
    I want a fitness program that will help me lose weight and build mucsle

    • ANSWER:
      Eat only when hungry and not more than thrice a day. Nothing other than water in between. Include plenty of uncooked vegetables and fruits in each meal, preferably 50%. Chew each morsel at least 32 times to activate ur body to generate signals of hunger/fullness. Obey these signals.

      Take light exercises and brisk walks regularly preferably twice a day.

      U will achieve what u have not even dreamt and that too in a reasonable time. Do not be in a hurry.

37. QUESTION:
    What is a good Health and fitness program for teen girls to join in hopes of a healthy lifestyle!?
    I am 14 years old and really want a free online program to be apart of in hopes of losing weight. I am only about 10 lbs overweight but i really want to do something to get healthier! Do you know any good ones for teen girls????? Please Help me!!!!!

    • ANSWER:
      try the Lil Jack Workout http://www.youtube.com/watch?v=TKCGe2Ezris

38. QUESTION:
    Is it possible to put weight on the first week or so after starting a weight training/cardio fitness program?
    I thought I would lose, but have gained a little weight instead. My program includes equal amount of cardio and weights.

    • ANSWER:
      Absolutely. That was the most upsetting part for me when I started getting back in shape but even though the numbers get higher on the scale you will start to notice the changes in your body in relatively short period of timet. Try not to focus on the lbs. My trainer used to say never look at the scale judge for yourself if you are happy with your weight. But if you absolutely have to watch the scales for peace of mind try to just do it once a week and always do it at the same time of day like right when you wake up because your weight does change throughout the day.

39. QUESTION:
    Does anyone know the name of this dance fitness program I saw on TV?
    I saw an infomercial recently for a dance fitness program. It was unique because the choreographer coordinates the dance moves to the tempo of the music. The program comes with fitness bands and the program also includes a stetch/yoga routine. Does anyone know the name of that program? I keep searching for it online but I can't find it! Thanks!
    Thanks for the answer... I checked on asseenontv.com and it wasn't there. If someone else knows which program it is, please let me know.

    • ANSWER:
      Everyone seems to be talking about Tony Horton's P90X program. It sounds like it might be legit.

40. QUESTION:
    Will p90 fitness program help me put on muscle?
    I am skinny and i don't need to lose fat. So i'm starting fat-less. Will this program boost my muscles or is it just for fat loss? Thanks.

    • ANSWER:
      P90x is mainly for toning and calorie burning

      As for muscle mass no

41. QUESTION:
    What kind of fitness program should I use when I am trying to lose weight?
    I am a person who has not worked out in years. I am a 30 years old female and trying to lose about a 150 pounds. How long should I do cardio and how long should I lift weights. I don't even know where to start with lifting weights. Where should I start with lifting weights.

    • ANSWER:
      If you have that much weight to lose, I'd recommend starting a weight lifting regimen 2-3 days per week, on say TR (Tues and Thurs) or MWF (Mon, Wed, Fri) and do some sort of cardio on the other days. I'd recommend getting a gym membership at a local YMCA, they will show you how to use the machines available for weight lifting and also the cardio machines.

      If you need to lose 150 lbs, you should start off your cardio by walking and increase the distance, then increase the intensity (speed). The faster you go, the more you will burn off after you are done, however if you do too much too early you will be less willing to continue, so start off slow and work your way up.

      As for weight training, I'd recommend doing 2-3 sets of each exercise for 6-10 repetitions. Alternate between repetitions and heavier weights (on M do reps, W do heavy, F do reps). Make sure you work your legs out and your back also because they are the largest muscle groups you have, therefore they will burn more calories.

      The next thing is to eat a balanced and healthy diet, don't starve yourself because you will need energy to exercise, but also don't eat much more than 2500 calories a day either (decrease your intake slowly, this way your body will know you are not starving yourself).

      Lastly, begin a flexibility regimen, make sure you stretch after your workouts and before you go to bed. This will make your muscles more pliable and will help with soreness the next day.

      Good luck and I hope this helps.

42. QUESTION:
    What is the best fitness program you have used?
    I have used 10 Minute Trainer and have good luck with it, but was wondering what else there was out there that has a good amount of variety in the exercises so I don't get bored. I get burnt easy if I do too many of the same exercises. What programs, websites, machines would you recommend? Budget is key too.

    • ANSWER:
      Use the videos on youtube.They have helped me do small weight training and new techniques to work on my stomach rather than just situps. i also bought "crunchless abs" video.It really works if you do it on a normal basis. it works all of the ab muscles.I have lost 12 inches in the waist since using it.

43. QUESTION:
    How well does the T90x fitness program work?
    I am a bit over weight and I want to start working out more. I don't want to end up an overweight couch potato. Any advice or suggestions would be welcome. Thank you.

    • ANSWER:
      p90x works great, but you have to be in pretty good shape to actually do the workouts. It's for people who are already fit.

44. QUESTION:
    How to get started on a fitness program?
    I am a 69 year old man, about 30 lbs overweight and just not fit! I recently joined a state of the art health club. I'm looking for ideas on how to start and how to keep motivated. The staff is good, but they just go through their standard tour and then turn you loose. Anyone out there in my predicament that has had success?

    • ANSWER:
      Ooh, where should I begin?!!

      I'm almost 62 and have been going to the gym regularly for almost 2 years now. I see and traim with other 60-70 year olds daily.

      I can really tell you a lot because I've learned a lot. First of all, since the trainers are rarely even close to 60 they aren't very much help for us. You mostly have to try and see what works for you.

      You are faced with not just building muscle but also with strengthening your joints, where you can, and attachments, tendons, ligaments, etc. And that takes time, but the good news is that they do get stronger. Today, for instance I can do four sets of 8 pullups, couldn't do three pu's six months ago.

      The most important thing: KEEP INTERESTED!

      Forget "goals", most of us can't see beyond Tuesday: Instead, learn how to enjoy doing each excersize.

      For me that ment training arms and shoulders because that's what kept my interest. Screw the cardio crap: Stairclimbers, treadmills, aerobics classes, they just weren't the priority for me. I do some of that now but only after having worked up to it. And its more like fun now than the boredom it used to be.

      I started out doing full body workouts but that left me feeling nausious and would keep me out for a week. Then I started breaking my workouts down into bodyparts, and that gets me in five times a week, for over a year now.

      I started on arms, then added shoulders. Months later, over time, I worked in torso, abs and back, and chest, and back, then started on the three legs areas, as I got stronger, always working around the arthritic areas of my joints and tendonitis.

      Basically, there are two kinds of pain: Pain you work around, and pain that you work through. You have to be smart enough to know which is which. Joint pain is bad, so be careful with your joints. But usually you can find ways to work the muscle by angling the joint a little differently. You have to discover what works for you.

      I suggest that maybe you start something similiar, do your shoulders, abs and hammies, biceps, chest and quads, triceps and back, forearms and calves and abs on different days.

      Don't try to do everything in the beginning and realize that your joints will get stronger over time so that in a year you'll be able to do exercises that you can't do today.

      I do a light weight, high reps set first, these get the synovial fluids, lymph, and blood going in my joints and make the next heavier, lower rep, sets actually easier than the first. So I might start tri pulldowns with 16 moderate weight reps then increase the weight and do 12, then increase for 8...etc. Its that first high rep set that sets the stage for my later, heavier, muscle building sets. You be surprized how heavey you can go when you've prepped your joints by the warm up set. I then try to do four or even more sets per exercise, usually upping the weight each set.

      Cable machines are easier on joints than either bars or dumbbells so work as much with cables as possible. Usually you can go heavier with them since you don't have to get them into the exercise position.

      For instance, I do not bench (even though I love bench pressing) because there are other, less destructive, ways of building tris, shoulders, and chest. We're not 20 anymore so we can't do a lot of the things we once did.

      Define your own routine and stay with it, your own routines will likely be better than what some 30- or 40-something trainer suggests. But most important, do the things that maintain your interest!

      I'ld love to give you my full weeks regime but it would take quite a bit. Go in Day 1 and just work your biceps for a hour, trying different exercises, then on Day 2 just do our tris. Or something like that, pick your favorite part. And ask questions and talk to other people.

      Just keep at it and remember to do what keeps you interested. My blood pressure is way down and my weight is a little down, and I have the frame of a much younger man today, much younger than I was just two years ago. It's never too late.

45. QUESTION:
    I am worried about my fitness program?
    Hi I have a problem with losing a fat! Three months ago I bought a fitness program guide on internet. I strictly followed the rules. I am training 4 times a week for about 60 minutes each time, but I do not see ANY results at all. What could possibly go wrong?

    • ANSWER:
      Diet is wrong and cardio needs to be more intense.

46. QUESTION:
    How do I start a fitness program?
    I am 32 years old with hypertension. I have never been active but i am getting older and I have a son so I want to get in shape an loose about 50 pounds. I always start out too fast and then give up. Anyone have a suggestions so I will start slow so I do not injure myself and give up for a monthagain, but still feel like i am doing something?

    I have lost 50# with weight watchers in the past but I smoked to keep my metabolism up. Any good diets and metabolism boosters with out indgredients that will raise blood pressure more?

    • ANSWER:
      Go to a reputable gym or fitness centre and talk to one of the fitness counselors. They have had special training in how to help people stay on a program.
      Starting out gung ho is a common problem and one that frequently results in people hurting themselves and giving up. You've already experienced that. So get help from someone who knows exactly what steps you should be taking. Good gyms or fitness salons aren't really that expensive when you figure out what you are getting for the money. Certified trainers, all the equipment you need, encouragement, a sensible program and a guaranteed result if you stick with it.
      Good for you for losing fifty pounds. That's a pretty great start! Smoking doesn't do anything to boost your metabolism, though. Once you get into your fitness regime, you'll find that cutting down on the cigarettes will improve your wind and your endurance enormously. I know, I've been there and done that.
      Good luck to you!

47. QUESTION:
    How should i start my fitness program?
    i want to get thinner, i dont have a scale so seeing pounds loss is not important, its the inches. i want a nice bidy and flat stomach, and nice legs. i also want to be healthy and strong
    should i start with toning first to get the look i want, or will i be able to get a nice body even by focusing on strength?

    • ANSWER:
      see, I'v been answering this question for ever, nad people liked it. IF you fuces of your fitness, meaninng, getting riped, geting 6 pack, bisept, and all this, you lose inches, you get stronger. For your 6 packs, 30 crunches, 30leg to chess, 30 bicycle, 3 SETS one after each other, with a 10 seconds break. IF you feel the burning, keep doing it, if you are sweating, don't stop, if it doesn't burn, you are not doing it right.
      For your back, do a lot of wide pull ups.
      For you legs, do squad, leg press, calf raise, leg extention.
      For your biseps, bench, curl, shoulder press.
      For your triseps, push ups, 35 times, 3 times per day, with a few hours difference.
      IF you do all of thoes , you will be in shape in less than 2 months, but you have to work out about 2-3 hours everyday.
      Eat food 45 minutes before you start working out. have a gatoreate close to you while working out. remember, sweathing, burning is a good thing, so don't stop if they started.

48. QUESTION:
    how would I start a fitness program baised on swimming?
    how many laps to start with, what strokes to use ect.

    I just signed up for a gym that has a pool and I want to make the most of it.

    • ANSWER:
      If you have to choose only one aerobic exercise, swimming is the best (whole body workout and low impact).

      The number of laps does not matter, and is tedious to count anyway.
      Do all the strokes that you know, changing each laps, for variety and whole body workout.

      Swim for 20 minutes to start, if you're out of shape, then add some minutes every time you feel like it until you can do one hour.
      Some days, you'll feel full of energy (maybe you ate a good meal 2 hours before) so you'll go fast.
      Other days, you'll want to go slow and easy...listen to your body and you'll be fine.

      Edit:
      Sometimes I do a very fast crawl so the next lap, I go with a much slower stroke and sometimes even just float on my back, only using my legs, with both ears in the water, closing my eyes and meditating. Swimming is also great for the mind. So relaxing when you're slowly floating.

      A pool is great because you can adapt it to your fitness level, from the elderly or obese people, walking in the water, to the high school student, in the swim team, doing very fast crawl laps endlessly, in they Speedo with their special little glasses.

49. QUESTION:
    Anyone know the name of the fitness program?
    I saw an informercial this morning for a weight loss program using a 2lb exercise ball. I'm trying to recall the website. The claim was that you can lose a dress size in a week, 3lb the first week and inches off your waist. Thanks!

    • ANSWER:

50. QUESTION:
    What kind of fitness program would i need to be on to gain speed but also still have alot of stamina?
    I play football (soccer) in midfield and from what i know you generally either have speed or stamina. Is there exercises where ur can gain some speed but not comprimise ur stamina?

    • ANSWER:
      If by speed you mean your running speed than you will need to do Farklets/Suicides/Triangles.

      Set out a measurable distance in increments such as 10 Yards, 15 Yards, 20 Yards, 30 Yards, 40 Yards.

      After that you need to sprint as fast as you can to the 10 Yard Marker, then walk back. Then run to the 15 Yard Marker, and walk back. Do that all the way until you get to your last measurement, then walk it back, and then go in decreasing order. (I.E. 10, 15, 20, 30, 40, 30, 20, 15, 10)

      You can tweak the distances to your own discretion, but this is a simple routine that has proven effective for running backs, and sprinters, and even the Military Special Forces.