That's Fit

Have fitness questions? Fitz has your answer. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose one per week to publish on That's Fit! Learn more about Fitz here.

Q. Dear Fitz, I love the summer weather, and really want to use the large outdoor pool at my gym. I do water walking and swim a couple of laps, but then I get so bored! Swimming 20 laps in a row is not fun for me. I'm pretty sure swimming burns a lot of calories, which is my goal. Help! Deanna

A. Hi Deanna, I'm so excited to help you, cause I too love the benefits of training in the water. We always hear that it's a terrific workout for those who want to avoid trauma from high impact activities. It also happens to be a fantastic workout for those who want to burn a massive amount of calories! Quick personal story. About eight years ago, while in the midst of a competitive kickboxing career, I tore my right hamstring. This made it impossible for me to do almost any sort of activity that involved any sort of impact. I also happened to be about 5% body fat at the time. I thought there was no way in the world that I could lose another pound. At 5'6" and 114 pounds, I was sitting on my bones. Having said that ... after swimming most nights for three weeks I actually lost three pounds. I was sold! Swimming is awesome exercise!

Have fitness questions? Fitz has your answer. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose two per week to publish on That's Fit! Learn more about Fitz here.

Q. Dear Fitz, I know that most people are trying to lose weight, but I am trying to gain. Gain muscle, that is. I am going to the gym three to four times per week. I'm using the weight machines there, but It doesn't seem like I am gaining any muscle. Could you give me some advice? What types of healthy food should I eat? Should I be doing more reps with less weight or fewer reps with more weight? Any help would be appreciated. Thanks, Lea Rettig

A. Hey Lea, your question is superb, and the answer thank goodness is quite simple. Strength training should be challenging. Funny enough, my clients always seemed shocked and follow up that feeling of shock by giving me dirty looks when I pass them the dumbbell I'd like them to lift. Along with that dirty look, I receive chronic cries of, "Fitz! That's heavy!" Well, yes. Yes it is. The purpose of strength training is to get stronger, and yes ... build muscle. If I were to give them weights they could already lift comfortably ... they wouldn't be getting any stronger!

How hard can walking be? One foot in front of the other, power forward, and keep on going. Simple. But if you want to be a more efficient walker when it comes to exercise -- by efficient, I mean you'll burn more calories in less time -- then practice these seven sure-fire steps.

• Keep your chin level with the ground while you walk and focus on the horizon ahead.

• Relax your shoulders.

• Bend your arms to 90 degrees and close your hands in loose fists.

• Swing your arms gently forward and back while keeping your elbows close to your body.

• Stand up straight. Don't lean forward or backward.

• Strike the ground with your heel, then roll through your foot smoothly, then push off your toes.

• Take small, quick strides rather than long, slow ones.
  
  

Just took these very steps today, and they felt good. Take them yourself and tell us how efficient you become at the art of walking.

Have fitness questions? Fitz has your answer. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose two per week to publish on That's Fit! Learn more about Fitz here.

Q. Hi Fitz, I have a small kidney-shaped pool in my back yard. My preteen kids will be in it all summer and I'd like to kill two birds with one stone by spending time with them and getting in some exercise. What things do you recommend I do for a workout in a small pool? Andrea

A. Hello Miss Andrea. Thanks for the fantastic question. I love questions that pertain to a lot of people, and this one certainly does. I imagine there will be tons of moms and dads in pools over the next few months, trying to make the most out of their outdoor time. Here's the best news. Playing with your children and doing all of the things they do will prove to be a tremendous workout in itself. Kids are cuckoo in the water, and that requires lots of energy. So, at minimum, you could just play copycat.

When Matthew McConaughey trains, he doesn't need a watch and he doesn't need any sort of mile marker to tell him when he's done exercising. The boy just goes and goes and goes ... until he's drenched and exhausted. He simply just tries to run as far away from his starting point as he can.

This is his argument for doing so: "The return trip is always easier. Think about it. One, you can anticipate the road you've already traveled. Two, when it's time to eat the hay, the horses get home no matter how tired they are. Third, you're past the hump. You're in. Each step gets you closer to sitting down and relaxing." He says the beauty of all this is that the path can be different every single time.

Most alcohol gets burned off during the cooking process. But if you have some recipes that require a cooking wine or liqueur and don't want to risk it on children or less-than-healthy guests, give these simple substitutions a try.

Replace one tablespoon of bourbon or sherry with:

• one tablespoon of apple or orange juice

Replace one tablespoon of coffee liqueur or chocolate liqueur with:

• 1/2 teaspoon chocolate extract or
• 1/2 teaspoon instant coffee in 2.5 teaspoons of water

It's one of life's cruel mysteries: Some people are naturally thin, despite never setting foot in the gym, while others count every last calorie and spend a large chunk of their free time sweating away at the gym and still can't seem to drop a dress size. It's called being 'fit but fat' and thankfully, studies show that it's healthier for you than being thin and unhealthy. But while health is so important, it would be nice to be healthy and feel good in a bikini, right?

Trust me, I know what it's like. For years, I was sure the gradual increase on the scale had to be a mistake because I was constantly active. I blamed the tightening of my pants on the dryer, but after a while, there's no denying it. I'm finally seeing the number on the scale go down, but it took fessing up to some hard truths -- namely that what I was doing before just wasn't challenging me any more.

For most of us, one of the main reasons we start up at the gym is because we want to burn off fat (and if that's not a reason? I might hate you.) Getting in shape a good motivator, but fitting into those skinny jeans is a little bit more attractive, at least until you start to get really into fitness.

Burning fat can be a bit of a slow process, though, especially when you have high expectations for quick weight loss. What gives? Think about it this way: How long did it take you to put on the extra pounds? Chances are they're an accumulation of years worth of occasional over-indulgences. So if it took you years to put it on, why should it take less to take it off? Still, there are some things you can do to speed-up your fat loss:

Minor burns are a common occurrence, but do you know what to do when one happens? Let's put aside the old wives tales and talk facts about minor burns and how to treat them. Everyday Health recommends the following:

• Immediately soak the burnt area in lukewarm water. Don't use ice.
• Don't use any oils or butters either -- they can further damage the skin.
  
• Treat the burn with Aloe Vera to moisturize, and use an antibiotic cream to prevent infection.
  
• Cover the area with a dry gauze bandage.
  
• Use an over-the-counter pain killer if necessary.
  

Of course, if it's a more serious burn, or even if it's not, it couldn't hurt to see your doctor.

Bev told us that she danced her little butt off recently at her husband's work holiday party. You should follow her lead. Get out there at your own holiday party or simply crank up the tunes and let loose on your living room floor. Not only will you have a blast, you'll burn about 136 calories for every 30 minutes of dancing.

Not exactly sure how to shake your booty? Go to the site learntodance.com where learning to dance is as easy as pie. While there, you can learn to move with free online lessons, locate a dance studio near you, and check out the best instructional materials around. Step by step, you can master the latest trends in Argentine Tango, Ballet, Ballroom dancing, Breakdance, Country/Western, Freestyle, Hip Hop, Salsa, Swing, Tap, and more.

Dancing can be lots of fun. It's lots good for your body too. Click here to learn more about the health benefits of moving' and groovin'.

It's that time of year when eating becomes a sport and pounds pack on like there's no tomorrow. There's no better time than the present then to start burning those calories before they get the best of us.

We burn calories with every activity we perform, even sleeping. Keeping track of what we burn throughout the day and becoming aware of which activities burn more calories than others can help us stay the healthy course as we eat our way through the holidays.

Check out this calorie burn calculator and you can determine just how many calories you'll expend performing more than 40 different activities. If you weigh 165 pounds and mow your lawn for 45 minutes, you'll burn about 321 calories. Spend 30 minutes running a 10-minute mile (weight: 135), and you'll burn 318 calories. Cook that holiday feast for 60 minutes (weight: 195), and 185 calories will be gone. Plug aerobics, cleaning, skiing, or walking into this nifty tool, along with your weight and length of activity, and you'll be on your way to calorie-burning awareness.

Keep in mind that simply burning calories is only a portion of what you need to accomplish in your quest for health. A well-balanced, low-fat diet, plenty of rest, and a healthy attitude are also essential. Of course, moderation is key too -- even with exercise. And don't forget that when you exercise, you must invest your 100 percent. Going through the motions alone won't do much good. Give it your all instead.

Here's to a calorie-burning holiday for all!

I was plugging along on my treadmill today when I decided to focus on the training zones that light up on my machine as I exert myself. My zones are: Warm Up/Cool Down, Fat Burn, Endurance, and Performance. I'm a definite Fat Burn girl and today, I consistently lit up this entire area. When I ran, I hit Endurance and when I transitioned into an incline workout, I moved with force into Performance mode. This is a hard one to maintain so I made only a brief appearance here.

So these training modes got me thinking about my overall exercise routine. I started considering just how hard I push myself when it comes to physical fitness. Obviously, the more rigorous the activity, the better it is for my heart, my muscles, my whole body. Am I rigorous about my workouts? Am I strenuously putting forth effort? Or am I mostly warming up and cooling down?

After giving some thought to my questions, I've determined that what I saw on the treadmill today pretty accurately portrays my daily exercise output. I do more than warm up and cool down. And while I occasionally endure and perform, I typically stay quite firm in the fat burn mode. I'm sure this is fine. But I like a challenge every now and then. So tomorrow, I'm shooting for better. I'm going to light up that Endurance bar, and I'm going to keep it shining bright for as long as I can stand it. I'm going to endure. Yes, I am. And maybe one day, when this becomes old hat, I'll start performing. That's my goal.

What's your training zone?

Doing yard work when it's chilly out (or even when it's warm) is one of those chores that seems like such a drag. But what if yard work helped you burn extra calories? Good news -- it does. And according to this, you're in luck if you have a big tree or two in your yard -- because raking leaves can burn 290 calories an hour!

And here's a good reason to look forward to the snow falling -- shovelling snow can burn 400 calories and hour.And chopping wood for the fire? 410 calories. So doing your chores just might burn enough calories to work off that pumpkin pie -- though hold the whipped cream.

I'm confused. Do the editors of women's magazines want us to lose 10 pounds instantly or stuff our faces with the sugary, fatty treats they advertise? The magazine sitting in front of me right now -- I won't mention any names -- features a full-page ad for Hostess 100-calorie packs of cupcakes. One hundred calories -- great, if you don't care about the fat and sugar in these sweet little treats.

In the same magazine, there's a recipe for chocolate cupcakes topped with chocolate frosting and a lollipop too. There's more -- macaroni & cheese; sweet, salty, and crunchy granola bars; waffles; Rice Krispies Treats; and creamy salad dressings. Then, readers learn how to lose a quick five pounds. Hey, I have an idea -- how about not eating anything splashed all over the ads?

Maybe it's how magazines stay in business -- by fattening up the audience and then enticing them into setting hard-to-reach diet and exercise goals. And so readers never make progress and keep coming back for more, sure one day to find the magic fix for looking and feeling good. The funny thing is, there is a fix. It's just not magical. Eat less than you burn. Or burn more than you eat. Either way, it's simple. So I say, enjoy your women's magazines. Just ignore the food ads and heed most of the diet and fitness advice. Then, you'll be on the right track.

Tailgating is usually a very unhealthy event. Burgers, dogs, chips and beer. Folks sit around and just consume, consume, consume! I'm a huge fan of football, and love to tailgate before Gator games. I also am a huge fan of my lean waist and am not willing to sacrifice it for the Orange and Blue. Why should I? I wear my colors, cheer till my lungs practically bleed, and dance all the crazy touchdown dances we do when the Gators score. I don't need to grow because I love my Alma mater. Right? Neither do you.

If you tailgate or just host a home cookout the day that your favorite team plays, good for you. Just make your day.....good for you! Here are ten things you can do to keep your weight from sky-rocketing in the fall and have more fun while you party.

#1. Opt for lean meat. Burgers and dogs are traditionally full of fat. Choose lean cuts, and you'll be fine!

#2. Choose low calorie or no calorie beverages. Everyone seems to have a constant beverage in the hand on game day. Ditch regular colas all together. Each can packs almost 200 calories. Water, un-sweet tea, and diet soda is preferable. If you're a beer drinker, choose light beer and don't consume more than four throughout the day. Less is obviously better.

#3 Enjoy the catsup, mustard, and barbecue sauces. They're naturally fat-free and fairly low in calories.

#4 Bring a veggie and fruit platter.

#5. Choose baked chips and low fat dips or salsa. They taste great and allow you to enjoy the crispy salty snack you love. You'll save hundred of calories this way!