David Kirsch on How to Get Fit

Q: I have about 15 pounds to lose, but my problem is that exercise makes me HUNGRY and I end up eating more calories than I burned off in my workout. Is it a bad idea to diet without exercising? If so, are there foods I can eat that will stay with me longer?

A: The most effective way to lose weight and keep it off is to combine a sensible diet with a good exercise routine. I think the most effective way to stave off hunger is to eat five small meals, every three hours or so, throughout the day (7 and 10 a.m., and 1, 4 and 7 p.m.). I start every day with a good protein meal: Either an egg-white omelet or a protein meal-replacement shake along with a cup of steel-cut oatmeal. That usually starts my day in the right way. Things to snack on that are relatively low in calories include red peppers, a handful of almonds, or a protein shake.

Q: I've been scrutinizing my daily food intake since I was 16 years old. I am 23 years old, I run about 3 to 4 miles, 5 days a week, plus I do some sort of strength or toning exercise. My eating is immaculate, or so I've thought. I am 5'3" and weight about 110 lbs. However, my "problem areas" like the lower abdominals, inner thighs, and underarms are not as toned as I'd like them to be. What am I doing wrong? Should I be eating fewer carbohydrates (I am a vegan)? Fruit is usually my morning breakfast. Should I replace that with something else? Any advice would be helpful. Thanks.

A: Your exercise regimen sounds good, but I would change up your diet a bit. For starters, I would definitely start your day with a protein shake instead of just fruit. Protein will keep you satisfied longer and help start your day off in the right way. Try to eat 5 small meals per day every three hours, and choose power foods like quinoa, beans, and lentils, and stay away from processed carbohydrates like bread and pasta.

As for exercise:

For the arms, I like deluxe push-ups. Change your hand position as you do your reps. Start with your hands a little wider than shoulder-width apart, and move them in closer for another set, and, finally, end with your fingers almost touching in a diamond shape.

For your lower abdominals, do planks. Start in a push-up position. Keep your abs contracted and your body parallel to the floor. Try to hold this position for 10 seconds, or longer if you're able to.

Q: If you don't have time to work out every day, is it okay to work out for 2 to 3 hours once or twice a week?

A: I am a true advocate of “no excuse” training. Everyone has time for one of my 10-Minute Express Workouts. Pick three or four exercises—push-ups, squats, lunges and crunches—and do 10 to 15 repetitions of each exercise, one after the other, without taking any break. The first time you try this circuit you'll probably be able to complete it once. Challenge yourself as you get fitter and repeat the circuit again. I think it's important to move your body every day. Working out once or twice a week for 2 to 3 hours will not keep you healthy or in top shape.

Q: I am 29 years old and recently I joined a local gym club to get into shape. Although I'm eating healthier, I'm trying to gain more muscle. I bought some whey protein with 52 grams per serving to help me achieve my goal. Is it healthy to consume protein products at least twice a day? How long does it take for this supplement to actually make a difference?

A: Although I think that consuming good-quality protein will help you build lean quality muscle, I am a little concerned that your whey protein supplement may not be the best way to help you achieve your goal. I prefer whey protein with about 25 grams of protein (for women) and 30 to 40 grams of protein for men. Eating five small, quality meals containing protein and power carbohydrates (such as quinoa, brown rice, or beans) every three hours will help you build lean strong muscle. You should look and feel stronger in about a month.

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