Does it really matter if my personal trainer is certified? I just want someone buff to get me through the workout. – Karen Astor, Kingston, New York

There are many reasons to hire a personal trainer. Maybe you haven't done anything physical since you climbed the ropes in elementary school gym class, or you have a specific goal in mind like running a marathon or finally dropping those excess pounds once and for all. I suppose wanting to stare at an Adonis or Athena for an hour isn't the worst reason in the world to plunk down $50-$100 an hour, provided it comes with the added benefit of raising your fitness level. Just make sure you hire someone qualified.

Problem is, plenty of gorgeous and maybe not-so-gorgeous trainers out there don't know the difference between a push up a push up bra. They don't even bother to demonstrate the minimum qualifications and knowledge to ensure a safe and effective workout. And believe me -- a bad trainer can turn what should be a fun and positive experience into a nightmare -- or at the very least, waste your time without bringing you any closer to achieving your fitness goals.

Is it true that three minutes of jumping rope is equivalent to 15 minutes of jogging? - Samantha Janes, New York City

I've gotten this question a lot over the years and I don't know where it comes from. The short answer is no, this is not true.

While both have the potential of being good cardio workouts, most people can't jump rope continuously for more than a few minutes. Jumping rope definitely works more muscles than jogging but the trade off is that it's even higher impact than running -- which itself is a fairly high impact activity. Skipping rope burns about 10 calories per minute whereas a moderately paced jog burns about 13. You can churn up as many as 18 calories per minute jumping rope but few people have the skill or stamina to last very long at that intensity.

Fans of The Biggest Loser may have noticed an exotic addition to the show recently: The 2010 StreetStrider.

Like a cross between an elongated tricycle, a Razor scooter and a gym elliptical trainer, the StreetStider consists of a light frame with two small wheels in front and one large wheel in back. Riders stand on the ski-like platforms and stride their legs in a stretched out oval motion. The movement is part jogging, part cycling -- and part something completely new for an outdoor exercise machine.

If the Biggest Loser contestants are any indication, StreetStriding will be the next big fitness craze. They tested the machine behind the scenes for over two seasons, zipping around obstacle courses and pumping up hills. Although contestants had usually lost a good deal of weight before climbing aboard, most of them were still on the heftier side so Dave Kraus, the inventor and president of StreetStrider International, thinks their feedback was especially useful in helping in working out the kinks and perfecting the motion for the average person.

"We're really hoping to re-energize people of all shapes and sizes by providing them with a cutting edge product that's safe, rigorous and low impact," he says.

Rowing machine in the gym – waste of time or a good way to get in shape? Sandra Kearney – Texas

Nothing is a waste of time if you put in the effort and practice good form. The rowing machine is no exception. At the gym, I like a rowing machine that consists of a flywheel, fan, and cable with a handle attached to one end. You pull the handle toward you as you slide the seat backwards. The fan creates air resistance, which makes the movement feel pretty close to skimming across the water. If your gym has one of those rickety hydraulic powered row-thingies it's time to ask yourself why you belong to that gym.

When you're trying to get in shape for a rowing or paddling sport, you'll love working out on a quality rowing simulator. Even if you never plan to hit the water, you may learn to love rowing for its ability to combine upper body, lower body and cardio conditioning all in one package, something few other cardio workouts can do. Contrary to popular myth, rowing isn't bad for your back. If you do it correctly, you initiate the movement from your legs and buttocks; this eliminates excess stress on your back muscles.

The upper arm is comprised of your biceps muscle (spanning the front of your upper arm) and your triceps (span the rear of your upper arm). Think of these two opposing muscle groups as the Hatfields and the McCoys: the biceps are always trying to bend the arm, while the triceps want to straighten it. This may seem like a contentious relationship, but it's actually a pretty balanced one that allows you to do things like hammer nails, carry heavy grocery bags and toss a ball. Strong arms also protect your elbows from injuries like tennis elbow and that annoying soreness you get from lugging around an overstocked purse with a straight arm. And of course, there's also the babelicious factor to consider. Would Jennifer Aniston, Madonna or Janet Jackson have such killer bods if they weren't sporting a gorgeous set of guns?

To get your arms in shape, try this biceps workout. Click through the photo gallery below for step-by-step arm-toning exercises.



Here's all you need to know to work out and sculpt your own pair of gloriously toned arms.

Once you embrace the thought that strengthening your arm muscles will make them look toned and sexy rather than chunky and unfeminine, you'll be pleasantly surprised at how easy it is to get results. Arms are one of those body parts that respond quickly to training (especially the triceps) because they're typically under-worked in everyday life compared to say, your legs. Expect to see results -- possibly even dramatic results -- in about six weeks.

Because your elbow opens and closes like the hinge of a door, most arm exercises are pretty straightforward so there's very little chance you'll injure yourself while doing them. Even newbies won't have any trouble mastering the moves. That said, always be sure to keep your ab muscles firm while your arms are moving to protect your lower back and always lift slowly and with control so your elbows never snap or "lock".

Do this arm routine 2 to 3 times a week with at least one day of rest in between. All you'll need is an exercise band or tube that creates enough resistance, or force, to challenge you within 8 to 15 reps plus a sturdy chair so you can do this routine anywhere. Start with one set of 8 to 15 reps of each exercise; when you can do 15 reps easily, either switch to a heavier band, up it to two sets per exercise or graduate to the more challenging version of the move.

When you're ready to try something new, consider switching to dumbbells. The same movements feel completely different when you're pumping iron versus pumping rubber. And when you're ready for a more creative spin on these basics, check out an upper body toning classes at your gym or an arm training DVD.

When you move your arms in virtually any direction, your shoulders (a.k.a. deltoids) are either in charge or, at the very least, involved. The ingenious design of your shoulder joints makes the shoulders one of the most mobile, versatile muscle groups in your body. It also makes it one of the most vulnerable. Fortunately, if you commit to doing some basic shoulder training on a regular basis you'll keep your "delts" strong and supple and have a better chance of staying injury-free. It'll help balance out your body's curves too. Want to slim your hips? Chiseled shoulders broaden the upper body and polish your posture, creating the illusion that you've shrunk and reshaped your hips. Plus, firmed up shoulders look killer in tank tops. To get your shoulders in shape, try exercises.

Click through the photo gallery below for our step-by-step workout guide.




Ideally, you should own three sets of dumbbells for shoulder work; typically 3, 5 and 8-pounders. When you first try the accompanying shoulder routine, start with your lightest weight. Do 1 set of each move, 8 to 15 sets per set, 2 to 3 times a week. Once you can easily complete 15 reps of an exercise, move up to the next heaviest weight or try the "challenge yourself" version. Rest assured that going heavier won't bulk you up -- we promise. On the contrary, it'll help you shape, tone and strengthen your shoulder muscles a lot quicker than sticking with a weight that's too light to have an impact.

Mistakes to avoid: Don't arch your back as you lift and keep the movement in control so you don't rock back and forth to help lift and lower the weight. To avoid shoulder and neck pain, don't clench your teeth, hitch your shoulders up, or drop your chin to your chest. Keep these technique pointers in mind and you'll create a beautiful pair of shoulders with minimal risk of doing any damage. (If you tend to have chronic shoulder pain, consult with your doctor or physical therapist before you do these moves.)

Shoulders benefit from a bit of variety so change up your routine every month or so by doing 1 to 2 workouts with exercise bands or by tossing in a set or two on the shoulder press machine at the gym. Yoga is surprisingly good at toning and redesigning shoulders because so many upper body poses depend on them to move and support the entire body. Swimming, especially the crawl stroke, is also a good shoulder shaper.

I don't have time to do a cardio and a weight workout. Which one should I give up? – Kathleen Boyd, Stanford, Conn.

There are two myths we can bust here. The first: You have to spend hours a day to get in shape and lose weight. The second: You have to separate your strength training routine from your cardio routine. A type of workout known as circuit training allows you to work your heart and muscles at the same time while burning calories at warp-factor speed.

In a circuit training routine, you jump from one exercise to the next with no or just a few seconds rest in between sets. It's the perfect routine for people who are time-challenged or want to juice up their current exercise routines. Though circuit training won't pack as much of a cardio punch as true aerobic activities like walking and jogging, or as much muscle shaping as slow and steady traditional weight training, doing two to three circuits a week will result in moderate strength gains and good cardiovascular benefits. A 20-minute, high-intensity circuit will burn off upwards of 250 calories, which is comparable to running an eight-minute mile. That's a great overall fitness package.

Liz Neporent is a diet and fitness expert and co-author of "The Fat-Free Truth."She regularly appears on national TV programs and is the president of Wellness 360, a New-York based wellness provider. You can also follow her on Twitter @lizzyfit.

I recently developed these lovely little pockets of fat on the sides of my breasts. Please tell me what to do about this "Bra Overhang" -- or is it something I just have to learn to live with? – Rachel Ross, New York City.

Fortunately, this is one fitness problem that can be largely solved with a trip to a good department store. This "bra overhang," as you so cleverly call it, is often the result of wearing a bra past its freshness date. Stretched-out elastic, thread-bear fabric and poor fit do your silhouette no favors. I think it's time for new bras, and when you shop, it's a good idea to check in with an experienced lingerie salesperson who can help you with proper fit, style and comfort.

While you're at it, you should also make sure your sports bras are up to speed. During exercise, your breasts need good support to prevent the Cooper's ligaments that hold them up from stretching out. Over time, this may cause your breasts to look droopy and saggy. Once stretched, ligaments do not snap back into place, so it's important to be very protective of them. You have two types of sports bras to choose from.

Liz Neporent is a diet and fitness expert and co-author of "The Fat-Free Truth."She regularly appears on national TV programs and is the president of Wellness 360, a New-York based wellness provider. You can also follow her on Twitter @lizzyfit.

Can't I just get on a treadmill and start running? Is having a goal for my workout program really important? Yvette Carpenter, New York City

Normally, goal setting is a topic I tackle during New Year's resolution season, but since I just got a question about whether or not goals are really that important if you want to lose weight or do something meaningful with your fitness program, I figured this is as good a time as any to remind you how important it is to have real, tangible goals for your fitness program. As Edwin Locke, the father of modern goal-setting theory once pointed out, "Telling someone to 'Try hard' or 'Do your best' is less effective than telling them to 'Try to get more than 80 percent correct.'"

If you are serious about getting results from your workouts, diet or any other aspect of your fitness plan, go through my 10-step goal-setting guide. Is it too much to ask when you're trying to squeeze the most out of your efforts? Me thinks not.

Liz Neporent is a diet and fitness expert and co-author of "The Fat-Free Truth." She regularly appears on national TV programs and is the president of Wellness 360, a New-York based wellness provider. You can also follow her on Twitter @lizzyfit.

I just had a baby. Is it true I can kiss my flat stomach goodbye forever? – Barbara Carlson, Kingston, N.Y.

If you think your baby bump instantly deflates the moment your bundle of joy pops out, then you need a wake-up call, which is ironic considering how little sleep you'll get after having a baby. You can get your pre-pregnancy belly back, but it takes some hard work, patience and dedication. Even those Hollywood starlets like mom-of-twins Rebecca Romijn, who seem to snap back into shape so quickly, need at least a couple of months to tighten and tone the tummy.

For the best advice on postpartum abs, I turned to Tracey Mallett, author of the new book "Super Fit Mama." She offers these three must-do moves for every new mom, as well as some basic tips on the best ways to work your post-baby middle safely and effectively. Mallet, who has had two children, says these exercises aren't necessarily the belly-crunching gut busters you used to do before you got pregnant, because your aim is to restore any abdominal muscle separation that has occurred during pregnancy and labor, and to re-educate your entire core. (If you want to know more about Mallet's workouts and programs, surf on over to her website.)