WBAY-TV Green Bay-Fox Cities-Northeast Wisconsin NewsAsk the Expert - Fitness

Answers to your questions

I barely eat but I still gain weight. Could it be a slow metabolism?

Sorry, but if you're wearing it, you ate it. Look at your body as a machine; if you put too much fuel in and don't burn it, you'll gain weight. By putting a reasonable amount of calories in and by burning those calories off, plus a few more, you will lose weight in no time. It's physics: energy in - energy out = maintenance.

Metabolism can only be affected by 40 to 150 calories daily. That means you could also cut out that soda or extra topping and get the same effect.You need to start eating less or moving more instead of worrying about the excuse of metabolism.

Does eating before bedtime make you fat?

This is false. Think about what you ate earlier that day. Look at the big picture. If you ate nothing all day but then ate a sensible meal before bed, would you get fat? The position of the sun or moon has nothing to do with you gaining weight.

Any tips for losing weight?

Let's do some math. If you eat 50 more calories a day than you need, that's an additional 18,250 calories a year, or just over 5 pounds of fat (3,500 calories = 1 pound). If you average 250 calories more than you need, that adds up to 91,250 calories = 26 pounds of fat.

But this weight gain calculation works in the reverse. Think about the exercise you can do to burn more calories than you take in in a day. Walking at an incline for 15 minutes a day can burn 50 calories, or burn 18,250 calories a year, to help you lose 5 pounds. Thirty minutes of resistance training a day can burn 250 calories, or 26 pounds.

Calories = Energy. Either eat less or move more if you're having trouble losing weight.

Eat consistently. The more frequently you eat, the less you'll overdo at night or dinner time.

Practice moderation. Stick to eating smaller portions. If you dine out, ask for half of the meal and take the other half to go. Your server will appreciate your willpower.

Exercise. Think about the possibilities of working out four or five days weekly for 30 minutes. Your risk of heart disease, cancer, stroke, and diabetes would be cut in half due to consistent exercise.

First I heard crunches took the place of sit-ups. Now I hear crunches are "out."

Ditch the ab crunches. This typical abdominal move might as well be dubbed the great time waster. The crunch is best for beginners or people recovering from back pain because the range of motion is so limited--and abs get strong fast.

Instead, do a full sit-up on exercise ball. Lay back on the ball with feet flat on floor, knees bent about 90 degrees, arms crossed over chest. Tuck your chin toward your chest, contract abdominals, and roll all the way up, bringing chest as close to knees as possible. Roll back down. Start with 10 to 15 sit-ups.

Sit-ups involve a greater range of motion, so your abs work longer under tension. Sit-ups also work your hip flexors -- the muscles at the front of your hips -- which help maintain proper posture and are often weak from disuse.

What if I need help getting started on a fitness program?

Every new member to Anytime Fitness receives a FREE fitness orientation with our personal trainer.

This orientation session is designed to orient you to the club and the equipment and set up a workout to get you started. We will be able to provide you with general information about the equipment, how to use it safely, and most important how to use it effectively.

We will also follow up to make sure you are comfortable with the equipment and on your way to reaching your goals. For more advanced training and results we recommend working one-on-one with a personal trainer to really focus on you and your individual fitness goals. You will find that you will reach your goals quicker and more effectively with the assistance of a personal trainer.

We are truly here to help you achieve your goals, and will go out of our way to accommodate you!