ASK NATALIE – Q&A

A: I suggest you add potatoes, oatmeal, nuts and lean red meat to your diet. Before bedtime, have a protein shake that has some carbs in it. My favorite is Myoplex. As for your workout, do light cardiovascular training in your fat burning zone of 65-75% of your heart rate. As well, do squats, lunges and dead lifts for your legs and push-ups, pull-ups and dips for your upper body.

A: I have no idea. You piqued my curiosity and I went online and did a Google search. I found Drums Alive!, created by a German fitness trainer. Evidently, you beat on a stability ball – which is held in place with a square base – with drum sticks. I don’t recommend working out with this program every day, but it could be a fun way to get your frustrations out once in a while. Let me know what you think of it.

A: Unfortunately, there is only so much you can do. I have not had a baby yet, but as I age, I am noticing little folds on my belly. Pilates, cardiovascular training and healthy eating is my suggestion to help women tighten and lose.

A: Answer: Since I don’t have any idea when you had your baby, I am suggesting you follow what I call “feel and go.” That is, if you feel good, keep going. Remember, we can’t specifically target our trouble spots. Proper diet and exercise are the answers. I will, however, suggest that you add running outside or walking on a treadmill at the highest incline at the fastest speed you can without holding onto the bars to your routine. Follow that up with sit-ups and hanging abs.

A: You are so cute! Unfortunately, you are wrong. You should encourage your wife to use weights for the simple reason that weight training won’t make her big. Weights help in making you tighter. What determines the size of the muscle is what you feed it – simple carbs and sugar, for example. Cardiovascular training is a great way to burn fat in women. If your wife adds strength training to her workouts, she will be increasing her metabolism and burning more calories, even when she’s sleeping or sitting on the couch watching TV. Your wife should start with light weights and do up to 20 reps on each set. Combine with cardio and healthy eating. Tell her to try to work out in the morning on an empty stomach to speed up the losing process. Also, tell her to eat carbs only at breakfast and lunch.

A: To gain weight I suggest you drink smoothies and add some protein powder. For overall toning and mass gain, use the heaviest weight you can handle and go for 6 to 8 reps of each exercise. Do light-intensity cardio and stay within 65-75% of your heart rate. Good luck and let me know how this works for you!

A: Pilates is a great women’s workout, especially for someone who is looking to train her core. The program focuses on the core postural muscles, which help keep the body balanced and are essential to providing support for the spine. Along with Pilates, I would add weight to your other ab routines. For example, add a 5-lb. plate to your sit-ups or ankle weights to your hanging abs.