Ask Lucy: The Answers...
by Lucy Hawkins

Hi, Lucy, I wonder if you can help me, please. I am a 39 year old male who has been training for the last 7 years. My weekly exercise consists of two classes per week (circuit training and an aerobics/step class) as well as resistance training in the multi-gym (twice a week) to tone the muscles. So far, I have been very pleased with the development of my body all over. The slowest to develop were my biceps/triceps, but even those have now started to take shape. However, my problem is my six-pack! Up until last November, I had nice definition on my abdomen and a lovely flat stomach - in fact it was the envy of some of my friends! I put it down to a strict low-fat, high protein diet and religiously keeping to my exercise programme. However, without changing my diet, or skipping my training programme, I recently seem to have lost the definition in my abdomen muscles. For the last few months, I have been desperately trying to get back the flat stomach that I was so proud to have but have failed to do so. I don't know what more I can do, or where I may have gone wrong. Would you have any advice to give me on this, please? Any advice would be much appreciated. Regards, Birol

Hi, Birol

I can understand your frustration. One thing we must consider as we get older is that our metabolism slows down with age. Additionally, our bodies get accustomed to what we do. We must do something different to get the same results.

First, a word about your diet. High protein, low carbohydrate diets cause your kidneys to work overtime. Yes, you got results but at what cost over the long haul? I recommend balanced meals that are high in carbohydrates. For example, meals that consist of 55-60% carbohydrates, 15-20% protein and 20-25% fat.

Now, about doing something different. I recommend that you try this routine for three weeks: aerobic activity from different angles, for example, rowing machine, elliptical trainer, recumbent bike, rock climbing, cross trainer and step drills.

Lucy's Step Drills: Use a step 2 to 4 risers in height. When stepping up the whole foot must be on the step about shoulder width apart. Knees are always soft on the step and on the floor. Step up and then down 25 times, leading with the right foot. Step up and then down 25 times, leading with the left foot. Step up and then down 25 times, alternating with the left and right foot. Pump 25 times, right/left: Stand on the step in a modified squat ready position. With the left foot stationary on the step, tap the ball of right foot on the floor by repeatedly lifting the right knee up. This is overloading the left leg muscle group; then repeat with the right foot on the step, overloading that leg. Pump your arms at all times during this movement. Side lunges 25 times: Stand on the step, feet shoulder width apart. Step right foot off the step to the right and then bring it back to step shoulder width apart. Repeat motion with the left foot. Finally, jump rope 100 times and stretch (quads, hamstrings and calves).

• Ab routine from different angles: Knees bent 90 degrees with feet on the wall; legs extended up over your pelvis; legs extended and crossed at the ankles, top leg slightly bent; added resistance with a medicine ball; use a stability ball moving it from hands to feet with trunk flexion
• Crunches: 1 set of 25 repetitions.
• Decline crunches: 1 set of 25 reps. Use an elevated board or step board with your head declined on the board; hands interlocked behind your head or hands crossed over your chest. Contract abs; roll-up until your shoulders are off the board. Exhale while contracting and inhale while lowering your trunk.
• Reverse curls: 1 set of 25 reps. Lay flat on the floor, with your head near a weight bench or heavy table leg; arms extended and holding on for support. Contract your abs; raise your pelvis and your knees toward your chest until your hips are 2 inches off the floor. Pause, then lower your hips with your knees bent and your heels near your buttocks.
• Supine bicycle: 1 set 25 fast (4 count) reps and 1 set of 25 slow (8 count) reps. Lay on the floor with your hands behind your head; knees bent, feet and head off the floor with your chin tucked toward your chest. Contract your abs; raise your shoulders twisting at the waist, bringing your left elbow to your right knee. Then alternate elbows and knees at a 4-count speed. Perform the second set at a slower 8-count speed. This time extend the opposite leg with your heel 6 inches from the floor (if you don't have any back problems), and 12 inches from the floor (if you have weak back); as you twist at the waist and bring your other elbow to your knee.
• Extended leg crunches: 1 set of 25 reps. Lay flat on your back; hands behind your head; legs extended and crossed; top leg slightly bent with heel on top of opposite foot. Contract your abs; with your head off the floor and chin tucked toward your chest, raise your shoulders until your shoulder blades are off the floor. Exhale when you raise your shoulders and inhale when you lower your shoulders.
• Hanging side twist: 1 set of 25 reps. Hang from a bar with your hands spaced slightly wider than shoulder width apart. Your legs should hang straight with your toes pointing toward the floor. Rock your pelvis upward and slowly raise your knees up and to the left side, slowly lower your legs back down and repeat to other side.
• Hanging knees-up: 1 set of 25 reps. Hang from a bar with knees in line with your hips. Bring your knees to your chest and then lower them back to hip level.
• Cable pull-down: 1 set of 25 reps. Get on your knees in front of a high-cable pulley with a rope attached and grab both ends. Draw your hands down by the side of your ears. Keeping your hands in place, slowly curl yourself down and forward, first drawing your chin toward chest, and then letting your shoulders and back follow.

Remember; never start an exercise or nutrition plan without first consulting with your healthcare provider to make sure that any changes are compatible with existing health or medical concerns. Please tell us about your progress.
 

Dear Lucy, Daily calorie intake is so confusing to me. I hear to multiply your weight by 10, 12, 13, up to 18, which is a huge difference. I am trying to lose 10 pounds. I weight 150 pounds; I have been working out every morning for an hour and half (weights and cardio) for almost a year now. Plus, my job is active, 60 hour work weeks, and running around outside, planning events on a college campus. I have lost 35 pounds, but need the last ten. But, the calorie is confusing that I am probably not doing something right. Please help... Thanks! Danette

Hi, Danette

Congrats on your weight loss! I can understand your frustration. Trying to lose that last 10 pounds is enough to make you want to throw in the towel. There are several daily calorie intake formulas out there. The ones I will discuss are from reputable sources (e.g., American Heart Association, American Cancer Society, American Diabetes Association).

• The Harris-Benedict formula. For females, multiply 4.36 times your body weight in pounds. Add 4.32 times your height in inches and subtract 4.7 times your age in years. The resulting figure is your daily calorie intake necessary to support your resting metabolic rate. (4.36 X body weight in pounds + 4.32 X height in inches - 4.7 X age in years = calorie intake to support resting metabolic rate).
• Next, take that total and multiply it by your activity level (2.0 for heavy physical activity; 1.7 for moderate physical activity). This figure is your daily calorie intake needed to maintain your weight.
• A simplified formula: Drop 500 calories per day from your normal daily calorie intake until you drop those 10 pounds. Burn 250 calories per day through aerobic exercise along with consuming 250 more fewer calories per day. Eliminate carbohydrates for three dinner meals and consume them for breakfast and lunch. Eliminate high calorie fast food.
• Use the FITT formula and monitor your aerobic activity. Increase aerobic activity to 80-85% of your maximum heart rate three times per week. Change your exercise planes (vertical and horizontal). Include rowing machine, stationary bike, elliptical trainer/cross trainer, and Lucy's Step Drills.

Frequency - Gradually increase the frequency of aerobic activity from three days a week to five days a week.

Intensity - Gradually increase the intensity of your aerobic workout. Your target heart rate isn't one rate, but a range of rates expressed as percentages of your maximum heart rate (MHR). This number is normally calculated as the number 220 minus your age. In your case, that means your MHR is 197 (220 minus 23) beats per minute. Beginners should start at 50-70% of their MHR. Trained individuals work at 60-80% of their MHR, and well-conditioned athletes might go a little higher (85%).

Time - Gradually increase the duration of your aerobic workout from 20 minutes to 60, or even 90 minutes. However, never increase the duration of your aerobic workout by more than 10% a week.

Type - Walking, running, and biking are excellent aerobic exercises. If you have access to a gym, try the treadmill, recumbent bike, rowing machine, or elliptical trainer. Try a variety of angle planes from flat or horizontal to inclined. Don't forget strength training twice a week. Perform a single set (8-15 repetitions) of eight to ten different exercises that train the major muscle groups. For example, chest press, lat pull-down, shoulder press, triceps extension, biceps curl, lower-back extension, abdominal crunch, leg extension or leg press, and calf rise. The target weight should be 50-60% of what you can lift in one maximum repetition.

Lucy's Step Drills:

These drills are designed to work women from the waist down where we carry our fat.

Lucy's Step Drills: Use a step 2 to 4 risers in height. When stepping up the whole foot must be on the step about shoulder width apart. Knees are always soft on the step and on the floor. Step up and then down 25 times, leading with the right foot. Step up and then down 25 times, leading with the left foot. Step up and then down 25 times, alternating with the left and right foot. Pump 25 times, right/left: Stand on the step in a modified squat ready position. With the left foot stationary on the step, tap the ball of right foot on the floor by repeatedly lifting the right knee up. This is overloading the left leg muscle group; then repeat with the right foot on the step, overloading that leg. Pump your arms at all times during this movement. Side lunges 25 times: Stand on the step, feet shoulder width apart. Step right foot off the step to the right and then bring it back to step shoulder width apart. Repeat motion with the left foot. Finally, jump rope 100 times and stretch (quads, hamstrings and calves).

Remember; never start an exercise or nutrition plan without first consulting with your healthcare provider to make sure that any changes are compatible with existing health or medical concerns. Please tell us about your progress.
 

Hi, Lucy, I am 30 years old. What is the best exercise to tone my abs and raise my amount of sit-up reps? Thanks, Robert

Hi, Robert

The best exercise for toning your abdominal muscles (i.e., abs) is to perform abdominal crunches. To increase the number of sit-up repetitions that you can perform, you simply must do more sit-ups. You can incorporate a variety of exercises to work your core abdominal muscles (i.e., transverse, rectus abdominals, internal and external obliques). I would recommend the following:

• Abdominal crunches: 2 sets of 25 repetitions.
• Sit-ups: 2 sets of 41 reps (this is 100% of the Army's standard for your age group -- 82 reps).
• Supine bicycle: 2 sets of 25 reps.
• Reverse curls: 1 set of 25 reps.
• Hanging side twist: 1 set of 25 reps. Hang from a bar with your hands spaced slightly wider than shoulder width apart. Your legs should hang straight down with your toes pointing toward the floor. Rock your pelvis upward and slowly raise your knees up and to the left. Slowly lower your legs back down and repeat to the right.
• Hanging knees-up: 1 set of 25 reps. Hang from bar with your knees raised in line with your hips. Pull your knees to your chest and then lower them back to hip-level.
• Cable pull-down: 1 set of 25 reps. Get on your knees in front of a high-cable pulley with a rope attached and grab both ends. Draw your hands down by the side of your ears. Keeping your hands in place, slowly curl yourself down and forward, first drawing your chin toward your chest and then letting your shoulders and back follow.

NOTE: When performing abdominal crunches, you can add a medicine ball or stability ball for more resistance. This will improve toning. I recommend that you alternate your workouts between manual and machine exercises.

Remember; never start an exercise or nutrition plan without first consulting with your healthcare provider to make sure that any changes are compatible with existing health or medical concerns. Thanks for sending us your question, and please tell us about your progress.