Two years ago I was injured and unable to workout for six months. During that time I gained 5 pounds and lost the definition in my arms that I worked so hard to attain. When I was able to exercise again, I picked up where I left off with weight training and running. However, I am not making any strides in regaining that definition or losing the weight.
Midmorning: Protein: Egg whites, whether scrambled, an omelet or boiled. Plan to eat two to three egg whites each morning with whole-wheat toast. Make it interesting with peppers, onions, spinach, broccoli or a small amount of feta cheese to prevent protein boredom.
Lunch: Protein: Fish, chicken or beef grilled or broiled - don't fry. Accompany with colorful vegetables (green, orange, yellow, red or purple) steamed, broiled or raw. It may be salad, broccoli, yams, carrots, corn, beets, squash or eggplant. No white pasta, rice, potato or bread.
Midafternoon snack: Protein: Celery with peanut butter, tuna with celery, apple with peanut butter, a handful of nuts with a piece of fruit. Combine a complex carb with a protein and fat for a small snack.
Dinner: Protein: Chicken, shrimp, lean pork or beef with colorful vegetables. This meal is very similar to lunch but choose something different. Avoid alcohol and soda. Try green tea if you are bored with water.
Evening snack: Protein: Make a small fruit smoothie with whey protein or eat a piece of cheese with a pear or an apple. Keep it light and simple. Your body should be recovering and relaxing so don't feed it too much to digest. Eating after 8 p.m. is not a good idea if you are working toward weight loss.
A final bit of advice: Rather than picking up where you left off, try forging a new trail and shake up your body with new workouts. Training differently is a great challenge, which usually yields enviable results. Moving in new ways, strength training with higher weight (20 to 25 pounds) and fewer reps (8 to 10) combined with a high-quality meal plan will help you lose the weight and reach the goals you deserve.
Dear Cindy,
A friend of mine sent me your column about push-ups with an accompanying rating chart, so now I'm doing push-ups every other day. Thanks! I have a 12-year-old daughter. What would the chart show for her age group? - Dan
Dear Dan,
For children, I recommend using the Fitness Gram assessment to determine a child's muscle strength and endurance. The Fitness Gram has developed standards known as "Healthy Fitness Zone." A healthy zone for your 12-year-old daughter would be 7 to 15 push-ups. Glad to hear you are exercising regularly and kudos for encouraging your daughter to stay physically fit.
Cindy Boggs, fitness presenter, author and Activate America director, has been an ACE-certified coordinator/instructor since 1989. Send your questions about fitness, training or health to YMCA of Kanawha Valley, 100 YMCA Drive, Charleston, WV 25311 or e-mail cindys...@aol.com. Look for her fitness advice book, "CindySays ... You Can Find Health in Your Hectic World" on her Web site www.cindysays.com or contact the YMCA at 340-3527.
Dear Cindy,
I am a 58-year-old female who has been exercising four to five days a week for the past nine years. My program includes both free weights as well as running. Bench pressing and military pushups are a favorite. Two years ago I was injured and unable to workout for six months. During that time I gained 5 pounds and lost the definition in my arms that I worked so hard to attain. When I was able to exercise again, I picked up where I left off with weight training and running. However, I am not making any strides in regaining that definition or losing the weight.
For the past five months, two to three times a week, I have exercised my arms - biceps, triceps and deltoids - using light weights (15 pounds) and lots of reps (15) and doing three sets of each exercise. Because of my injury, I am unable to run fast. It is more of a jog now, and I still get winded. I used to have good, much faster runs where my breathing didn't miss a beat, but not now. I am discouraged and beginning to blame it on my age. Can you tell me how to get my definition back as well as improve my run?
Thanks for listening to me. I had great expectations with this program but was disappointed with the results. My husband is an avid exerciser and he has given me all of the tips that he can. Last night he said, "Ask Cindy," so here I am. - Frustrated Exerciser
Dear Frustrated Exerciser,
I have to say, I am impressed with both your perseverance and your fitness goals. Training is certainly frustrating when we feel as if we are working consistently and progressively and not achieving the results we desire. It's even more maddening when what worked once upon a time doesn't work anymore. But let's take a closer look at your progress.
Coming back from your injury after being inactive for six months accomplished your first major goal. Many never resume physical activity after a serious injury. Your second goal was to pick up where you left off with both cardio and strength workouts. You checked that box as well with the exception of running speed.
If your injury will permanently prevent you from the goal of getting back to your previous running speed, it's time to redirect your energy and modify your goals. Training the heart and lungs can be done in a variety of ways - for instance, in a pool, and working around the injury can be an exciting alternative.
On the other hand, if you'll have full rehabilitation from your injury, a little patience combined with your perseverance will eventually pay off. It does take more time to recover from injury as we age, but it is possible.
Another elusive goal for you was muscle definition. Keep in mind that building muscle does not guarantee anyone will see it. Having a muscularly defined body is dependent upon the amount of body fat a person has and that extra 5 pounds can be the difference. Anyone who has great definition also has a very low percentage of subcutaneous (beneath the skin) fat.
You didn't mention eating habits as part of your training, so I will assume there may be room for improvement there. To shed body fat and reveal muscle definition, you must be in negative caloric balance, which means your body is consuming more calories than it is taking in. This is crucial for weight loss. The meal plan below, which includes protein with each mini meal, is relatively simple in terms of preparation and is a healthy way to shed some body fat that may be sabotaging your workout efforts. Don't forget water with each meal.
Morning: Small bowl of oatmeal. Use cinnamon, cloves, raisins, etc., to spice it up and keep it interesting. Yes, it's a carb, but you need the energy and it is a good one. It has fiber to keep your body regular and remove cholesterol. My favorite is Steel Cut Oats with a few slices of turkey bacon and skim milk/coffee.
Midmorning: Protein: Egg whites, whether scrambled, an omelet or boiled. Plan to eat two to three egg whites each morning with whole-wheat toast. Make it interesting with peppers, onions, spinach, broccoli or a small amount of feta cheese to prevent protein boredom.
Lunch: Protein: Fish, chicken or beef grilled or broiled - don't fry. Accompany with colorful vegetables (green, orange, yellow, red or purple) steamed, broiled or raw. It may be salad, broccoli, yams, carrots, corn, beets, squash or eggplant. No white pasta, rice, potato or bread.
Midafternoon snack: Protein: Celery with peanut butter, tuna with celery, apple with peanut butter, a handful of nuts with a piece of fruit. Combine a complex carb with a protein and fat for a small snack.
Dinner: Protein: Chicken, shrimp, lean pork or beef with colorful vegetables. This meal is very similar to lunch but choose something different. Avoid alcohol and soda. Try green tea if you are bored with water.
Evening snack: Protein: Make a small fruit smoothie with whey protein or eat a piece of cheese with a pear or an apple. Keep it light and simple. Your body should be recovering and relaxing so don't feed it too much to digest. Eating after 8 p.m. is not a good idea if you are working toward weight loss.
A final bit of advice: Rather than picking up where you left off, try forging a new trail and shake up your body with new workouts. Training differently is a great challenge, which usually yields enviable results. Moving in new ways, strength training with higher weight (20 to 25 pounds) and fewer reps (8 to 10) combined with a high-quality meal plan will help you lose the weight and reach the goals you deserve.
Dear Cindy,
A friend of mine sent me your column about push-ups with an accompanying rating chart, so now I'm doing push-ups every other day. Thanks! I have a 12-year-old daughter. What would the chart show for her age group? - Dan
Dear Dan,
For children, I recommend using the Fitness Gram assessment to determine a child's muscle strength and endurance. The Fitness Gram has developed standards known as "Healthy Fitness Zone." A healthy zone for your 12-year-old daughter would be 7 to 15 push-ups. Glad to hear you are exercising regularly and kudos for encouraging your daughter to stay physically fit.
Cindy Boggs, fitness presenter, author and Activate America director, has been an ACE-certified coordinator/instructor since 1989. Send your questions about fitness, training or health to YMCA of Kanawha Valley, 100 YMCA Drive, Charleston, WV 25311 or e-mail cindys...@aol.com. Look for her fitness advice book, "CindySays ... You Can Find Health in Your Hectic World" on her Web site www.cindysays.com or contact the YMCA at 340-3527.
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