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We have the pleasure of receiving questions from our readers in our E-Mail, from our website, and even while walking around the huge Annapolis Mall. People often stop us and mention they read our column faithfully, and really enjoy it. At that, I am inspired… and usually offer to give them my autograph or a signed "glamour" photograph… but, alas, they seem to have a short attention span, and are already at the Kohr’s Ice Cream stand following my nutritional guidelines! (Trish is laughing hysterically behind me, knowing that her hubby is truly "a legend in his own mind!").

Anyway, we have saved a bunch of questions recently posed us, and are taking this opportunity to share our answers with our loyal and astute readers. Be sure to contact us (see bottom of column) with more! And, if you see us at the mall, say "Hello", and DO ask for my autograph (you can always use it to wrap donuts later!).

Q: Do those abdominal devices often seen on late night/early morning TV really work?

A: Yes they do, BUT you need to do more. "More" is lowering your body fat through exercise and developing and maintaining a healthy nutritional program.

Beware, many of these abdominal devices can cause a strain on the lower back if a weakness or injury is present. Also, the shoulder joint can be stressed. And remember, the idea is develop full core stability, not only abdominals!

Q: What happens if I go over my target zone for fat burning?
A: You will burn glycogen (blood glucose), which is fine. The problem is, however, that unless you are a highly trained athlete, you don't have high amounts of glycogen stored in your muscles cells and other storage areas. In this case, cortisol, one of the hormones secreted with exercise, begins to break down muscle tissue to transform it into glucose so you can continue to exercise/survive. This process is commonly known as "gluconeogenisis," or the new formation of glucose by breaking down muscle.

Bottom line: you lose muscle that you worked so hard to create!

Q: Why should people focused on endurance lift weights?
A: When a muscle can generate a greater force (power output), it will better enable the athlete to reach a higher speed. Weight training also keeps the muscles in an endurance athlete from being depleted by the end of a long racing season. In addition, weight training creates muscular balance and stability. This keeps the athlete healthy and helps prevent injuries.

Q: Why are strong abdominal muscles so important?
A: Most people might say that it is too look sexy on the beach. OK, that’s true… BUT…

A mid-section provides the major support to the lower back (lumbar spine). It also helps transfer strength and power from the upper body to the lower. In general, the abdominal muscles, lower back, and pelvic region is called the "core", and for good reason!

What we are striving for is "core stability." When the hip flexor muscles are too tight, it causes inflexibility and forward pelvic tilt. Weak abdominals and a tight lower back will create an excessive arch in the lower back known as "sway back" or "hyperlordosis." When an imbalance is present in this area, the result can be pain, poor energy transfer in sports, and general body discomfort. Over time, the result can be spinal segments that lip, spur, and even fuse. OUCH!

Q: When working out, is there "good" pain, and "bad" pain?
A: Well, remember, all pain is a signal, and should be acknowledged, assessed, and responded to! NEVER ignored!

As a general rule, what you describe as "good pain" (I prefer to call it "acceptable") should feel symmetrical; meaning that both of your arms or legs should feel about the same sensation. Pain should NOT be deep within a joint. "Good pain" should go away with a day or so. Bad pain usually in non-symmetrical. One side or portion of your body will hurt much more than another. Bad pain will last for several days, and may get worse. If ANY pain persists, seek the advice of a doctor.

Q: I'm short on time. What is a good weight training program?
A: Great question! A good workout in a gym should take between 30 and 45 minutes. Compund, or multi-joint exercises are the most time efficient. And generally most beneficial.

As an aside, we recommend that when you’re in a hurry to maximize your workout…. MOVE SLOWER in the movements. This creates more continuous stress, and involves more muscle recruitment throughout the range of motion. Also, it’s generally safer!

Q: You guys don’t seem to mention much about stretching in your column. Should I stretch before or after I workout with weights, and how important is it?
A: Guilty! Stretching is vital, but often it is done incorrectly!

Remember to avoid "cold stretching". First, perform a general warm-up. Short-duration, moderate intensity on a bike, rower, treadmill or elliptical trainer (our favorite) is best. The purpose is to heat the body's core temperature, warm the muscles, increase blood circulation, establish sufficient "lubrication" in the joints, and to make sure everything is working well!

After you finish your lifting routine, you body will be very warm and better able to stretch more deeply. This is the time to gently increase the intensity of your stretching, and we recommend STATIC stretching, which is HOLDING a position for a count of 10.

Q: What's the deal on the 24-48 hour type of diets?
A: They are great if your goal is to dehydrate your body and feel sick. If it sounds too good to be true, it IS! Staying on a diet like this for more than two or three days will also cause you to lose muscle tissue. Fat loss, unfortunately, must be done at a slower and more methodical rate.

Q. I stay up late and find I'm always famished around midnight. What's the best "snack" to eat that won't turn to flab overnight?

A. NOT a Pepperoni Pizza! The best late night snacks are high in carbohydrates (complex, like whole grain bread, NOT simple, like candy, white bread or fruit) and low in fat and protein.

High protein foods stimulate the production of dopamine, a brain neurotransmitter that encourages mental alertness. That may very well keep you awake! And stable blood sugar is very important to reach and remain "R.E.M." sleep.

Remember that your metabolism decreases during sleep… so if there is a large surplus, it WILL convert to fat! But, generally it is your overall diet that counts.

Q. Can you tell me how long it takes the body to convert calories into fat?

A. Fat storage is surprisingly dynamic. Your body is simultaneously withdrawing fat from your tissues and laying more down, the trick is to either keep a balance or use more than you store. Remember, though, that the body cannot "hold" too much energy within the system… it MUST store surplus, as fat.

It's also dependent on the amount of calories you're taking on board - high calories equals more time. And, simple carbs are broken down much faster than complex ones.

A low fat meal can clear the stomach in as little as two hours; a high fat meal takes about four hours. It takes another eight hours to pass through the upper third of the small intestine, where most nutrients are absorbed. So, the answer is about ½ day.

By the way, high protein and fat meals (meat and potatoes, Red Robin Cheeseburger and Fries, etc.) will take longer to be processed than a high carbohydrate meal. And generally you will feel hungry faster afterward (thus the Chinese meal syndrome!)

Q: How long will it take to reach my fitness goals?
A: How long do you have? Hopefully, REAL long! The pursuit of fitness is a life-long task… with levels and stages.

As far as how quickly you progress, it depends on such variables as your past exercise history, age, coronary risk factors, time spent training and intensity of your training regime. Usually, significant "results" can be seen in a matter of weeks when a properly structured plan is implemented.

Please remember that results can mean different things to each person. When a claim is made about quick results, see what is really being said. Will you feel better? Well, if you have not been exercising, it's nearly impossible not to feel better with any exercise. Will you lose four inches in your hips in the first week? This will only be the case if you landed a spot on Survivor or bought a VERY tight corset (Ah… you show your age if you know what THAT is).

When you see extremely large amounts of weight loss in a very short period of time (even with the "Ketone Diets"), the reason is probably dehydration. Only when you are lifting weights, doing cardiovascular exercise three or more times a week, and are on a balanced, yet reduced caloric diet, should you see results appearing half this fast. As the old saying goes, "Anything worth while takes time!"

Q: I'm very over weight, and want to lose pounds and inches. Should I still lift weights?

A: Absolutely! Remember, good weight training is not cardiovascular in nature. This means your body will not use fat as a primary source of energy while lifting weights. However, weight training DOES make your body better at consuming calories throughout the day (increases your basal metabolism). Also, because a muscle requires more energy to maintain its structure as compared to fat, your body must use (burn) more calories to maintain that muscles integrity. Aside from all this, if you don't maintain or build muscle as you lose weight, you will become what is known as a "thin, fat person." This is a slightly built person who has no muscle mass, and things start really SAGGING (UGHHHH!).

Many people are worried about the added weight of muscle. It does weigh about 60% more than fat. The objective is to be healthier.

Q: How important is massage therapy to an athlete, or just a person interested in staying fit?
A: It is critical. Many people think of massage therapy as "self-indulgent" or just a "feeling good" experience. It is MUCH more.

Therapeutic Massage reduces stress, decreases recovery time, promotes healing, increases performance, increases speed, releases toxins and OK, it DOES feels oh, so good! Make sure your massage therapist known your tolerance for pain, what type of massage you've experienced, and your intended benefit from the massage.

1. Jog four 10-minute miles.
2. Play singles tennis for just over 50 minutes.
3. Play golf (walking, no carts) for an hour and 10 minutes.
4. Shoot hoops for 50 minutes.
5. Pedal a bike at 10 mph for just under an hour.
6. Get in a competitive game of touch football for 45 minutes.
7. Walk briskly for a little longer than an hour-break a light sweat.
8. Play racquetball for 40 minutes.
9. Run sub-eight-minute miles for 26 minutes.

10. Let your poodles out on a cold morning… forget to lock the gate, and chase them for 40 minutes! (Expend another 100 calories running away from your irate neighbor after they pooped in her yard!).

1. Avoid Sunday's glazed donuts (two donuts = 780 calories, OUCH!)
2. Choose a skinless chicken breast instead of five fried chicken wings (6-oz. breast: 286
calories; chicken wings: 795 calories).
3. Lose the chocolate-chip brownie (and don’t find it late at night!).
4. Pass up one cinnamon roll. Better yet, dodge those for ever.
5. Get two slices of Tombstone Light pizza with veggies instead of two slices of meat-
lovers' pizza with cheese.
6. Order fettuccine pomodoro (with tomato sauce), not Alfredo (with cream sauce).
7. Nosh on a grilled chicken sandwich (without mayo), not a bacon-cheeseburger (unless you are already fit, and can easily burn the calories).
8. Don't buy that large bag (3.4 ounces) of peanut M&M's.
9. At the movies, crunch on a small, unbuttered popcorn (7 cups), not a medium (16 cups).
10. Wash that popcorn down with water or diet soda, not a large Coke or Pepsi.

David Oshman, M.Ed., is a Multi-Certified Personal Trainer and Wellness Lecturer. Trish Oshman is a Certified Personal Trainer. Both are with Merritt Athletic Club in Annapolis. Be sure to visit them at their website: http://Fitness-Life.com. E Mail: OSHMAN@FITNESS-LIFE.COM.