FAQs: Workout Plan & Fitness Questions

When is the best time of day to exercise?

Any time that allows you to do it on a consistent basis! Your body has its own rhythm of energy. Some people have more in the morning, while others get their burst in the evening. Studies have shown that people who exercise in the morning are more likely to stick with it. Some people need to establish a regular time to exercise while others like to go with the flow and mix it up. No matter what time of day you work out, if you do the same exercise you will expend the same amount of calories and get the same benefits. Do whatever works best for you. The point is, just do it!

Can I use a video instead of a toning workout?

Yes, but choose a toning/strengthening video appropriate for you fitness level with music and an instructor you enjoy. If the video has you doing more than 16 repetitions of each exercise, you are no longer strength-training, but working on muscular and cardiovascular endurance.

What's the difference between body composition and Body Mass Index (BMI)?

Body composition refers to your body's percentage of fat. The portion of your body that is not fat is considered "lean" (muscle, organs, bones, etc.). Your body composition breaks down the ratios of fat to muscle and is read as a percentage of body fat. Less than 25-percent body fat is considered healthy for men; less than 30-percent body fat is considered healthy for women. Higher body fat percentages are considered unhealthy and put you at risk for disease. A skin fold caliper can be used by a trained technician or certified trainer to calculate your body composition.

Body Mass Index

(BMI) is a height/weight index used to indicate risk for disease. For men, a healthy BMI is 25 or less. A woman's healthy BMI is 30 or less. As you lose weight (regardless if it is fat or muscle), your BMI goes down while your height will obviously remain the same.

How much weight should I lift for definition?

Choose a weight that will permit you to do 10-15 reps. If you can't do 10 reps, the weight is too heavy. If you can do all 15 reps, increase the weight by 5 percent. Every time you work out, try to do one more rep or increase the weight slightly. If you haven't worked out in a while, go for one set during the first four weeks of your program. If time permits, increase to two sets the second month and three sets the third month. One set, if it is an intense set, will produce significant results (controlled slow movements with no momentum).

Which exercises work which parts of the body?

Here is a partial list. If you are uncertain about any of these exercises, you can view them on eDiets in the Fitness area.

• Chest: bench press, vertical chest/pec dec, decline press, dumbbell fly, push ups
• Back: pull downs, pull ups, seated row, one-arm dumbbell row, pullovers
• Legs: squats, lunges, leg extensions, leg curl, calf raise
• Hips: hip abduction, hip extension
• Shoulders: overhead press, lateral raise, front raise, shrugs, reverse fly
• Biceps: hammer curls, dumbbell curls, straight bar curls, concentrated curls
• Triceps: kickbacks, press downs, dips, overhead extensions
• Abs: basic crunch, reverse crunch, knee ups, alternate elbow to knee
• Lower Back: extensions, Supermans

If I do my fitness routine, how long will it take me to lose 15 pounds?

It takes 3,500 calories to burn one pound. We recommend that you lose that pound through a healthy combination of diet and exercise. The amount you lose will depend upon how many calories you take in and how much energy you expend. Here's an example. If you eat 2,000 calories a day, decrease that amount by 300 calories a day (one slice of pizza) and add in 200 calories worth of exercise (a 20-minute walk), your daily calorie deficit will be 500 calories which will burn one pound per week. Increasing your activity will accelerate your weight loss. If you want to accelerate weight loss by decreasing calories, first make sure that it is safe for you to do so by checking with our experts at NutritionSupport@eDiets.com.

How can I exercise when I'm on vacation?

Since you should have more free time than normal on your vacation, it could be the perfect time to increase activity. Try exploring your destination by foot or bike. Get in a long walk. Try out a local fitness center. Take some tennis lessons. Rent rollerblades. Swim a few laps. Try a new activity like beach volleyball or skiing. Don't pressure yourself to stick to your regular exercise routine, but try to incorporate enjoyable activities into your day. This is especially important since we tend to eat at restaurants and take in more total calories while on vacation. Remember to make rest a priority as well. If you are well-rested, you will be able to return to your normal routine feeling even stronger.

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