Ask Lucy: The Answers...
by Lucy Hawkins

Hi, Lucy, I have just started working out 5 days a week for 1 1/2 to 2 hours in the morning. I would like to lose the unwanted fat in my upper back. What is the best exercise to achieve this goal? Thanks, Flap

Hi, Flap

If you're working out 5 days a week for 1-2 hours, you're an intermediate to advanced level exerciser and that's good. You can improve your overall body shape by following the FITT formula; however, remember that there is no such thing as spot reduction. Any fat that you lose and/or replace with muscle tissue will be lost uniformly from all over your body.

Specific aerobic activities should include cross trainer, rowing machine, wall climber and elliptical cross trainer. On the elliptical cross trainer, increase the resistance in order to get a better aerobic workout targeting the upper back. I recommend the following:

• Lat I and II with width grip: 4-5 sets lifting 60-80% of your one max rep
• Low pulley
• One arm row (one set with weight in vertical position; one set with weight in horizontal)
• One arm squat pulley

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 raise. The target weight should be 50-60% of what you can lift in one maximum repetition.

Regarding calorie intake there are 3,500 calories in one pound of body fat. The average healthy person who wants to lose weight can reduce caloric intake by 500 calories per day to equal one pound of weight loss per week. One pound per week is considered safe, maintainable, and supportive of a healthy metabolism. Moderate dietary restrictions combined with a commitment to cardiovascular and resistance training is the key to permanent weight loss. Make sure you drink water before, during, and after exercise, and avoid beverages containing alcohol or caffeine because these promote urination and may encourage dehydration.

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 visit the HOOAH 4 HEALTH web site's BODY-Fitness section in September for a photo tutorial for most of the exercises that I have recommended. Hope this helps, and please visit www.hooah4health.com and tell us about your progress.
 

Dear Lucy, I am 32 years old. I do moderate exercise by running, road cycling, rope jumping and weightlifting. I hope to go to Army basic in the second half of this year. What do you suggest I do to improve my fitness to get ready for this challenge? Also do you have any remedy for shin splints? Thanks, NA in NJ

Dear NA,

Congrats on your well rounded fitness program and your decision to enlist. As a former Drill Sergeant, I strongly recommend that you increase your workout frequency from three times a week to five times a week, and maintain this routine for 2-3 months before basic training. Although the three event Army Physical Fitness Test (e.g., push-ups, sit-ups and two-mile run) standard for basic training is 50%, I recommend you work toward 60-100% for all events. These can be found on the HOOAH 4 HEALTH web site's Army Physical Fitness Test Calculator page.

For the push-up event, your weight training should focus on improving your upper body strength (e.g., chest, shoulders, triceps). For the sit-up event, focus on improving your core strength (e.g., abdominals, lower back, hip flexors). Leg strength training should include step drills.

To address shin splints injuries, you need to incorporate the warm-ups listed below before aerobic activity and R.I.C.E. (Rest, Ice, Compress, Elevate) after the activity:

• Ankle rotations (15X clockwise and counter-clockwise)
• Toe raises (20 repetitions)
• Heel walking for 2 minutes
• Isometric ankle wrestling

Regarding your question about shin splints; please refer to the HOOAH4HEALTH web site, Body section under Exercise Injury Prevention and the Sports Injury Prevention Guide.

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 visit the HOOAH 4 HEALTH web site's BODY-Fitness section in September for a photo tutorial for most of the exercises that I have recommended. Hope this helps, and please visit www.hooah4health.com and tell us about your progress.
 

Hello, Ms. Hawkins, I am 5'11 and 3/4 inch and weigh 166 pounds. I'd like to know how I could get rid of a few inches around my waist? The upper portion of my stomach is flat but the lower part has a little poof or pouch not very big but noticeable to me. I've tried crunches and sit-ups to no avail. What else can I do??? Colleen-Alaska

Hi, Colleen,

You can improve your overall body shape by following the FITT formula; however, remember that there is no such thing as spot reduction. To strengthen and tone your core muscles (rectus abdominis, transverse, internal and external abdominis) and lower back muscles (erector spinae), I recommend the following exercises after you're completed your cardio-workout based on the FITT formula.

• 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.

With all of these exercises you must understand the muscle contraction mechanism of the transverse muscles (the girder for the abs). Cough and feel your transverse muscles contract. This must be activated before you do any trunk flexion (crunch) or rotation (twist). For advance level exercises, add a medicine ball or extend bent knees.

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.

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 visit the HOOAH 4 HEALTH web site's BODY-Fitness section in September for a photo tutorial for most of the exercises that I have recommended. Hope this helps, and please visit www.hooah4health.com and tell us about your progress.

Lucy, During my 9 years in the Army, I ran a lot. My legs are pretty much shot now from stress fractures. I've put on too many pounds the past few years and would like to get them off. I noticed the Medicine ball drills on http://www-benning.army.mil/usapfs/training/mb.htm and would like to incorporate them into my new routine. Has the Army put together a video to demonstrate/work out with? Thanks, Dpinkard

First let me address the medicine ball drills issue. I am unaware of any Army video, but that doesn't mean that one doesn't exist. Since you are familiar with the Ft. Benning web site, maybe you should shoot off a question regarding a video to the site web master, or call the PIO at Ft. Benning. However, we have incorporated medicine ball drills into our upper and lower body workout classes at the Tommy Hill Wellness Center and perhaps we can display the drills on the web site. Thanks for the idea.

As you've stated, you've put on too many pounds over the past few years. There is no quick fix. Simply stated, to lose weight over time, you must burn more calories than you consume; and that means reducing caloric intake and increasing aerobic activity. Follow the FITT formula below. However, you will need non-impact or low-impact aerobic activities (e.g., walking, treadmill, recumbent bike or regular bike, cross-trainer, or elliptical trainer). To prevent stress fracture injuries you need to incorporate the following warm-ups listed below before your aerobic activity and R.I.C.E (Rest, Ice, Compress, Elevate) after your activity:

1. Ankle rotations (15x clockwise and counter-clockwise)
2. Toe raises (20 repetitions)
3. Heel walking for 2 minutes
4. Isometric ankle wrestling

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 raise. The target weight should be 50-60% of what you can lift in one maximum repetition.

Regarding calorie intake there are 3,500 calories in one pound of body fat. The average healthy person who wants to lose weight can reduce caloric intake by 500 calories per day to equal one pound of weight loss per week. One pound per week is considered safe, maintainable, and supportive of a healthy metabolism. Moderate dietary restrictions combined with a commitment to cardiovascular and resistance training is the key to permanent weight loss. Make sure you drink water before, during, and after exercise, and avoid beverages containing alcohol or caffeine because these promote urination and may encourage dehydration.

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 visit the HOOAH 4 HEALTH web site's BODY-Fitness section in September for a photo tutorial for most of the exercises that I have recommended. Thanks for writing and good luck in achieving your goal.