Dennis Austin: Expert Fitness Tips for Women

Here's a great set of frequently-asked fitness questions (along with their answers) from female fitness guru Dennis Austin. Few trainers know as much as she does about helping women burn fat and tone up quickly. (Note: Be sure to check out Denise's new online weight loss program when you get a chance.)

Fitness FAQ's with Denise Austin

No matter how different women's bodies are, they all seem to have the same concerns about diet and fitness. Here's how fitness diva Denise Austin responds to some of the most common questions:

Q: How often should I do cardio workouts?

A: If you're doing easy cardio, do it every day. But if you're doing hard cardio, like jogging or kickboxing, try to do it at least four days a week. Personally, I do cardio five days a week, but I change my workouts. Some days I run, others I do kickboxing, sometimes I walk, and sometimes I bike. That way, I'm able to work different muscles.

Q: Is working out once a day in the morning a good routine?

A: Yes, it is. But if you want to jump-start your metabolism twice during the day, try a 10-minute walk or toning routine in the afternoon or early evening. Try to move often throughout the day -- this will continuously burn calories.

Q: What's the best way to tighten up my tummy?

A: To really target your abs, it's a three-prong attack. First, a low fat diet is key. Try my book for a well-balanced eating plan of 1500 calories per day of good food. Remember, no skipping meals! Secondly, cardio workouts, four or five times per week are important for fat burning. Thirdly, you MUST do muscle-toning exercises, like sit-ups, leg lifts, and Pilates-type exercises for your tummy.

Q: Is it true that abdominal exercises are not an effective way to burn calories?

A: No, that's not true. All exercise burns calories. Plus, it helps tone muscles and keeps your metabolism elevated. But you have to do the ab exercises correctly. One of my favorite tapes is called the Hit the Spot Abs Workout. Use this tape four days per week -- the results could be fabulous!

Q: How long should my cardio sessions last?

A: Thirty or forty minutes per session is the perfect amount of time to burn fat and tone muscle. Finish it off with some good stretching for flexibility. That's what I do five days a week!

Q: I have a very slow metabolism that prevents me from losing weight. How can I get around this?

A: In order to change your metabolism, you need to change your routine. Try not to eat late at night, and eat well-balanced meals throughout the day -- three to four small meals per day. And as often as you can, get out of the chair! The more you stand, the more calories you burn. Next time you're on the phone, walk around! It makes a difference.

Q: How can I tone my thighs?

A: Hips, thighs and buttocks are the spots where women gain fat the fastest. We'll always have to make extra effort to tone these areas! Walking fast is a way to slim your thighs, and doing leg exercises on a mat or carpet for 10 minutes a day, would really help.

Q: I work out four times a week for 20 minutes and lift weight for about 10 minutes. Is this enough?

A: Yes, it's enough to maintain fitness, but if you'd like to lose more weight or get in fantastic shape, you could complement it with more cardio, like walking, jogging or cycling. But what you're doing is the minimum daily requirement.

Q: Are the exercise machines in the gym as beneficial as running outside or doing aerobics?

A: Everything works! It's a great idea to vary your workouts during the course of the week. I, personally, think that mixing and matching, doing aerobics two days a week and using the machines for two days, makes for a great, well-balanced week. Variation also decreases the chance of injury. My book, Lose Those Last 10 Pounds, has five different workouts for five days of the week. That kind of variety will give you strength training, cardio and flexibility. All three are important!

Q: Denise, how do you stave off hunger pangs when they hit?

A: I always have lots of water with a slice of lemon or citrus through the day; that helps a little bit.

Q: Is splurging once in awhile okay, or are all treats a no-no?

A: Yes, everything in moderation! I eat well 80 percent of the time, then 20 percent of the time I eat junk and snacks. Or, you can give yourself the weekend to enjoy your favorite foods, and make sure to eat really well during the week.

Q: I love snacking. What are some of your favorite healthy choices when you get the munchies?

A: I love snacks too, and I try to stick to yogurt, soy peanuts and almonds. They're healthier and more nutrient dense than junk food.

Q: I'm pregnant. Is it still okay to exercise?

A: Yes! One of the best forms of exercise for expectant mothers is walking -- but check with your doctor first. And remember, pregnancy isn't the time to go on a diet! Walking, though, is definitely a great, safe way to burn fat and improve circulation throughout your pregnancy. I even have a workout video for pregnant women, as well as an exercise book.

Q: I have osteoporosis. What can I do to strengthen my bones?

A: You need to do weight-bearing exercises to strengthen bones as well as muscles. That could be weight training with five-pound weights in each hand or walking or jogging. You should be moving as often as possible to build muscle, but at least two 15-minute sessions per week should be devoted to a workout with weights.

Q: I know most women have the opposite problem -- but I really need to gain weight! This isn't as easy as it sounds. Any suggestions?

A: Start doing some weight training to firm and tone muscles, because muscles weight more than fat, and will give your body a nice, toned shape. You'll have more energy and will feel stronger and more fit.

Q: What is the minimum amount of cardio activity necessary to burn fat?

A: I believe you should do at least 20 minutes to burn fat. I do 30 minutes myself. You need to do this at least four days per week to see true cardio benefits.

Q: Are you a fan of the high protein/low carb diet, or do you believe in a lower-fat, carb-based plan?

A: I'm a believer in balance. I think your diet should be 50 percent carbs (the "good" carbs!), 30 percent protein and 20 percent fat. That's a more balanced way of eating and smarter in the long run. My book includes a 28-day meal plan, put together with top nutritionists who do not believe in high protein diets. And always strive to eat five fruits and veggies a day.

Q: What do you think about protein bars?

A: They're fine, as long as you are also eating well-balanced meals throughout the day too. But they are good protein sources. I also eat egg-white omelets, because the whites have a lot of protein, no fat and only 15 calories!

Q: Denise, can you define "good carbs"?

A: Good carbs are brown rice, grains such as oatmeal, fruits and vegetables, and sweet potatoes. Bad carbs are white bread, cake, cookies, etc.

Q: How much weight can I expect to lose on your plan?

A: My plan is designed to for a weight loss of 10 pounds per month. I've had hundreds of people stick with it for six months and lose 60 pounds! My book teaches you to eat right and work out regularly for a lifetime. It helps you form better habits you can live with for the rest of your life.

Q: I have two children and a full-time job. How can I work in enough time to work out with this crazy schedule?

A: I have two little girls myself, a husband, a home and a full-time career, so I understand where you're coming from. I wake up half an hour before the kids, and get my workout done in the morning. Also, throughout the day, try to "Fidget-cize!" These are exercises you can do anytime, anywhere; I feature 20 of them in my book. For example: Contracting your tummy muscles for ten seconds equals one sit-up. When you're at the grocery store, squeeze your buttocks. While you're standing in the kitchen, do leg lifts. Turn idle time into exercise time -- it works! Your muscles won't know whether you're in a fancy gym or the kitchen, so tone up anywhere!

Q: Is it safe to lose the 10 pounds per month that your plan promises?

A: Ten pounds per month breaks down to two to two-and-a-half pounds per week. That's a healthy way to lose weight, because you're losing one pound per week simply by exercising. You're not starving yourself. My plan is 100 percent natural and safe!

Q: I just started a weight-lifting program, three times per week. How long will it take for me to see results?

A: It'll be three to six weeks before you'll see results, but you'll start to feel toned and stronger in just a month. Keep it up! It sounds like a great routine. There's no better way to change your shape than with strength training.

Q: Are you planning on doing a book or video series geared towards children? My two children would love it!

A: Yes, I'd love to. I have young daughters myself, and am aware of the need to get kids exercising more. That'll be my next project!

Q: When lifting weights, is it better to move the muscle slowly or quickly?

A: Slower is better; a controlled motion prevents injury to your joints. If you do things quickly, jerkily, there's more of a chance of injury. Variety is good though. Some days, I do things more quickly but never jerkily and always using a smooth movement. If you choose to do this, you may need lighter weights.

Q: What do you think about swimming to get your cardio workout?

A: I love swimming. It gives you longer, leaner muscles and is especially great if you have knee problems, back problems or arthritis. Moving your muscles is important for circulation, and in the water it's non-impact, but you're still conditioning your heart. Summer's here, and swimming is a great way to get in shape! The only drawback to it is that swimming isn't a weight-bearing exercise. So, for those of you with osteoporosis, swimming is fine, but you should couple it with weight training or walking to build bone calcium.

Q: Do the recipes in your book use easy-to-find ingredients? I'm a working mom too, and I just don't have time to go to five different stores looking for ingredients or to cook for an hour each night.

A: You bet! All my recipes (and there are over 75!) are finished meals in less than 30 minutes. If it's not easy, I don't do it! But they're healthy and tasty too.

Q: The backs of my arms are so flabby! How can I firm up this area?

A: Triceps toners! You can do three different exercises for this underused muscle. Try a triceps dip: Place your palms at the edge of a chair -- one without wheels -- and lift your rear off the chair. Bend your elbows, and then press them straight up. Do 10 of these per day. Check out my weight-training video for many more!

Q: Denise, how important is stretching before and after a workout?

A: Stretching is very important, especially as we age. It keeps your back healthy, and it decreases the chance of injury and soreness. I'm a big believer in it!

Q: What's the best time of the day to exercise?

A: Honestly, the best time is what best fits your schedule. Physiologically, there's no "perfect" time. I like to exercise in the morning, because then I don't have to worry about squeezing it in later. Exercising aerobically before bed might keep you up longer than you'd like, so toning, yoga and stretching are good to do at night. They're more soothing and toning and less high-energy.

Source: iVillage.com