That's Fit

Pop star Melanie Brown (aka Mel B) may have a fitness DVD in the works. After the Spice Girl appeared on Dancing with the Stars, her body is more toned than ever. She states that she works out three times a week and incorporates a lot of weights into her fitness routine.

"I've devised my own workout that hopefully I'll be sharing with people soon," says Mel B.

After her stint as Scary Spice, Mel B released two solo albums. Her second-place finish on Dancing with the Stars wasn't her last TV run, either. She's reported on Access Hollywood and is scheduled to host a singing competition with Joey Fatone this summer.

Check out AOL Body for more celebrity fitness news.

I've lost some weight so all of my summer clothes from last year are super baggy on me. So last week I went on a bit of a shopping binge. I ordered t-shirts, capris, and pretty much every other item of summer clothing you can imagine. I'll tell you what -- there's nothing like trying on summer clothing to remind you of all the areas you need to get toned up. Parts and places that look just fine in my winter sweaters sing a whole different tune when only covered by a tiny summery top!

If you're looking to tone up for summer, AOL Body has plenty of great tips for you. Their shoulder exercises are sure to get your upper body looking great in swim suits, tank tops, and tees.

• Shoulder press. Sit on a chair with good back support. Hold a dumbbell in each hand and place your feet hip-width apart. Bend your elbows and raise the dumbbells up until they're level with your ears. Raise arms up over your head without locking your elbows. Lower. Repeat.
• Lateral raise. Stand with your feet hip-width apart. Hold a dumbbell in each hand, arms down at your sides. Raise arms out to the side until they're shoulder-height. Lower and repeat.
  
• Front raise. Stand with your feet hip-width apart. Hold a dumbbell in each hand, arms down at your sides. Raise your right arm straight in front of you. Lower and alternate with the other arm.
  
• Shrugs. Stand with your feet hip-width apart. Hold a dumbbell in each hand, arms down at your sides. Keeping your arms straight, raise your shoulders to your ears. Lower and repeat.
  

Be sure to click over to AOL Body for further description and images of each exercise.

When we're pumping iron at the gym, working our muscles to the max, extending every bit of energy we have to the point that sweat is pouring down our temples, the only thing we really want is relief--sweet, sweet rest. We want to stop what we're doing, put the weight down, have a long, cold sip of water and relax. But is that what we should do? Guess again.

Actually, there's a lot of research out there that shows that the best way to recover after or during a workout is not by resting at all--it's by continuing to work you muscles in a less-strenuous way. You may have heard of this kind of 'rest'--it's called active rest (or active recovery in some circles.)

When lifting weights, there are two portions of the lift: the concentric phase (lifting the weight) and the eccentric phase (lowering the weight). Of course, this varies depending on the particular exercise you are performing; if you're doing a lat pull down, for example, the pulling down represents the concentric phase, whereas letting the bar raise up represents the eccentric phase. But, even in this case, the weighted plates on the machines are still being lifted and lowered according to ... well, gravity. So, with that all out of the way, I can now finally get to my point.

Given that we commonly talk about "lifting weights" to build and tone muscles, it should only make sense that the concentric phase of a lift is more important. I mean, no one tells their buddy that they're off to the gym to "lower weights," do they? Well, maybe they should, for it is actually the eccentric phase of the lift that causes the greatest amount of muscle development.

During a five-week study, Swedish researchers found that eccentric-only (also known as negative) training caused a more rapid increase in muscle strength and growth than concentric-only training. What does this mean for you? Focus on the negative. When working out, try to take 2 to 3 seconds to complete the eccentric portion of the lift. From there, hold the weight for a full count of one second, and then explode the weight upward to complete the eccentric lift. For more advanced exercisers, you may also want to incorporate "negative reps" into your workout once and a while to help break through fitness plateaus.

By now, we should all be aware of the importance of breathing. After all, it's what keeps us alive, right? So why is it that when we work out our hardest, we sometimes forget to breathe? That's when our bodies need it the most--when we're pushing our limits and challenging ourselves to the max.

So how's your breathing during your workout? For me, it's the weights that make me forget my breath. I take a weight-lifting class a few times a week and funny though it sounds, I usually need to be reminded by the instructor to breathe--otherwise I'll hold my breath until I get a short break. No wonder I get dizzy sometimes!

I love to sweat. So does Anna Kournikova.

"I feel great when I sweat and get all the negative energy out," says the tennis pro who spends much of her workout time using weights and machines so she can maintain her muscle mass. She doesn't devote much time to cardio but does do a little so she can relieve stress and sweat.

On the internet speculation about her weight loss, Kournikova says: "You know that you're a public person. You know what you're getting yourself into and you just have to be okay with yourself. It's just somebody's opinion and you just can't focus on that."

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.

Walking with hand or ankle weights is never a good idea. While they increase your calorie burn, they also increase your injury-risk. But now a potentially safer alternative is available.

The Walk Vest is a lightweight cotton vest with pockets for small weights. The site recommends starting out with four pounds and then adding more weight as necessary. The weights are evenly distributed, which is supposed to make it comfortable and safe. According to the product's web site, the weighted vest augments the many benefits of walking including:

• Blood pressure and cholesterol management
• Reduced risk of heart disease, osteoporosis, and diabetes
• Weight control.

The vest isn't as bad looking as you might think. It vaguely reminds me of an army vest, but if you shake that image out of your mind, it's not too bad. I'm not convinced I would want to strap a vest on during a hot summer day, though. What do you think?

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! My 12-year-old daughter has started getting into fitness, all on her own motivation. She's always been on the thin side, and is certainly a healthy weight...and a fairly healthy eater. She said she wants to work out to build muscle and put on a few pounds (certainly not what you usually hear from girls at that age group). I want to support her, but I also want to be sure she is doing things in a healthy age-appropriate way.

She lives with her dad and we live in different states, which certainly makes matters more complicated. If she lived with me we could figure out ways to exercise together. Her dad and his girlfriend are both overweight with unhealthy habits. Any suggestions on how to get started? And is there anything she shouldn't be doing yet or things I should look out for? Thanks, Judy

Hello Miss Judy. You ask a great question and are smart to be both excited and leery of the situation. A child of 12 eager to pursue true fitness is an absolute gift. It is also a perfect point for that child's parent to stop and evaluate the situation, to make sure it's addressed correctly.

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:

Fitzness Fiends is a section devoted to you, the reader! We all have learned so much on our path to becoming more fit, and now it's time to learn from and inspire each other! Fitzness Fiends are constantly working to better themselves. Some are perfect, some are not. All have health on the mind. Please send Fitz your answers to these questions with a photo of yourself. Time for you to be the motivator!

Name: Heather Schott

Age: 35

Occupation: Stay at home Mother of two. My 11 yr old is home schooled and I have a 3 1/2 year old that I chase around all day.

How often do you exercise? Five times a week.

What type of exercise do you do? I run, lift weights, and occasionally do yoga.

What gets you to workout, even when you're feeling lazy? I have downloaded photos of people's body parts I covet. I look at those when I need a swift kick in the pants, or I visit a bodybuilding website to get motivated.

Ahhh, the gym. It can be a place to unwind and de-stress, all while doing something for your body by getting fit. But it can also be a source of stress in itself if the other patrons are less than pleasant. Most of us don't have the luxury of setting up fancy home gyms, so finding a way to get along with the crowds is essential. And the best way to establish good habits in your fellow gym-goers? Practice good etiquette yourself.

There are a number of rules to follow when going to the gym, both written and unwritten, and they are especially essential during peak hours. So next time you're headed for a workout, don't be that person. Here are some important rules you need to follow in order to be a good workout neighbour:

Fitzness Fiends is a section devoted to you, the reader! We all have learned so much on our path to becoming more fit, and now it's time to learn from and inspire each other! Fitzness Fiends are constantly working to better themselves. Some are perfect, some are not. All have health on the mind. Please send Fitz your answers to these questions with a photo of yourself. Time for you to be the motivator!

Name: Amber Edwards

Age: 25

Occupation: Receptionist

How often do you exercise? Six days a week for 2-2.5 hours a day.

What type of exercise do you do? Running, Circuit Training, Free Weights

What gets you to workout, even when you're feeling lazy? The energy I feel when I'm done, as well as the sense of accomplishment.

Fitzness Fiends is a section devoted to you, the reader! We all have learned so much on our path to becoming more fit, and now it's time to learn from and inspire each other! Fitzness Fiends are constantly working to better themselves. Some are perfect, some are not. All have health on the mind. Please send Fitz your answers to these questions with a photo of yourself. Time for you to be the motivator!

Name: George O'Neal

Age: 54

Occupation: Retired USAF; and am now a full-time grandparent.

How often do you exercise? Seven days a week.

What type of exercise do you do? Seven days: One hour of cardio on an elliptical machine. Six days: Weights (no weights on Sundays).

What gets you to workout, even when you're feeling lazy? I've exercised daily since October 1, 1973. It's simply part of my day.

Fitzness Fiends is a section devoted to you, the reader! We all have learned so much on our path to becoming more fit, and now it's time to learn from and inspire each other! Fitzness Fiends are constantly working to better themselves. Some are perfect, some are not. All have health on the mind. Please send Fitz your answers to these questions with a photo of yourself. Time for you to be the motivator!

Name: Robyn Ackerman

Age: 45

Occupation: Insurance Adjuster

How often do you exercise? I'm now aiming for five times a week. Just getting back after several set backs health-wise.

What type of exercise do you do? Kickboxing, running and some weights.

What gets you to workout, even when you're feeling lazy? The thought of you Fitz. Knowing that I've let you down by not doing what I should be. I'm also encouraged by my husband who is trying hard to support me.