Some local expert exercise advice
New London Day, January 24, 2009

It's three weeks into the New Year: How's your I'm-going-to-get-in-shape resolution going?

Professional fitness trainer Greg Drab, left, co-owner of Advantage Fitness Training in Mystic, works with client Steven Majeika of Westerly at the fitness center.

Personal trainer Greg Drab, co-owner with Calvin McCoy of Advantage Personal Training in Old Mystic and East Lyme, offers some advice.

Q: What's a good exercise for people who have bad knees to strengthen their thigh muscles?

A: It depends on how bad your knees are. Squatting and lunging exercises can be safe as long as they are controlled through a pain free range of motion. Just use your body weight. Straight leg raises are a great exercise to strengthen the thighs without bending the knees.

Q: I am 6-feet tall and weigh 350 pounds. My doctor says lose weight, exercise, and eat healthier. How do I go about this?

A: First, make sure this is something you want to do. It is a commitment to eat healthy and to exercise. As far as getting started, try to commit to a 3-day exercise program. Start with 5 to 10 minutes of low to moderately intense biking. Build up to 20-30 minutes as you improve. The more you move the more you burn calories.

Q: I am a big fan of the elliptical trainer, but I am curious about the Arc Trainer at my gym. Are there any real differences in the workout I get by using the Arc versus the elliptical?

A: The motion of the Arc Trainer is a slightly different path than on an elliptical. It is supposed to help reduce stress on the knees and hips because the foot plate angle is different. I feel it is a good idea to mix up your cardio machines every three weeks so your body cannot get used to one machine (which will cause you to spare calories instead of burn them).

Q: I've heard that the “girlie” push-ups (using your knees and not your feet) actually defeat the purpose of trying to strengthen your upper body because you're not holding your entire body weight. Is this true?

A: ”Girlie” push ups still in fact work the upper body. You are still using the muscles in your upper musculature to move your body weight.

Q: Any suggestions on an exercise or exercises to help reduce the size of the bottom?

A: Unfortunately, we cannot spot reduce fat areas in the body. So doing the butt blaster machine for 10 minutes probably won't melt extra fat off that area. An overall fat loss program will help your body to lose fat. It may take more time reduce the trouble spot areas. Do a total body weight training program (circuit training if possible), cardiovascular exercise (interval if able to), and eat healthy.

Q: Is it best to have three meals throughout the day or five or six small meals? Is it better to exercise in the morning or evening?

A: First, individuals should exercise when it is most convenient for them, whether it be night or day. However, make sure you feel rested, have eaten a small snack or meal an hour before, and can eat a larger meal at least an hour after post-exercise. It is better to eat five to six meals a day. For example, a snack before you workout and then dinner after exercise. Couple that with a healthy breakfast and a mid-morning snack and lunch.

Q: Supposedly the “magic secret” is calories in, calories out. However, whenever I use one of the fitness calculators to try to figure out how many calories per day to eat to lose weight, the amount that is suggested always causes me to gain weight. Any advice?

A: A calorie doesn't always equal a calorie. Fifty calories of broccoli has a different response in the body than 50 calories of chocolate cake. All of those calculators are a prediction. You may need to adjust your calories by 250-400 to see a difference. Just so you know, those activity calculators only calculate calories burned during exercise. The harder your effort is, the more calories you will burn after the exercise (known as the afterburn effect).

Q: Can't I just do cardio training? Do I have to lift weights?

A: You need muscle to burn fat. If you just do cardio, you will do nothing to change your body shape. So if you have a pear shaped body, you will only become a smaller shaped pear. Try to find a weight training routine you will enjoy. It will make a difference.