Q: Why Lift Weights?

A: As we age, our lean body mass shrinks and our metabolic rate - the rate at which we burn calories - slows. Strength training lowers body fat by building lean muscle mass; 30 minutes, three times a week, is all you need. Get body fat measured at NSD,that number is much more important than your weight.

Q: How can I get my unmotivated body to work out?

A: This is so common and understandable! You meant to get to that gym or take that walk yesterday-- it's okay! All you really need to do to get healthy and lose weight is move. Try and become accountable not only to yourself but find a trainer that you feel good with. Someone that you respect motivates you and you feel dedicated to.

Q: How can I get faster results?

A: Change your workout every four to six weeks, or switch the order of what you do. Try new moves for old ones, change your grip in your weight routine and try a new form of cardiovascular exercise. This way you challenge your muscles in a new way, which forces your body to work harder. This helps ward of that dreaded plateau and continue to see results. Take a look at what you're eating. Your exercise efforts won't trim you down if you eat high-fat and high-calorie foods.

Q: Why do I sweat so much?

A: Sweating is how your body dissipates heat and keeps its core temperature down when you are working out. Usually the more you train, the more easily you sweat, because your body knows it is going to get hot and starts working to cool itself off. There is also the possibility of some having more sweat glands than others have -- men sweat more than women do for this reason. Overall, when you find yourself sweating more easily, take it as a good sign you're really fit!

Q: Can I make losing weight easier?

A: You can sure try! Monitor your eating and exercise patterns by writing everything down. Studies show that one of the common links of those that lost more than 65 pounds and kept it off for six years was that they frequently kept track of the calories they ate and burned.

Q: Do carbohydrates make you fat?

A: Any food can make you fat, not just those foods high in carbohydrates. Carbohydrates, like protein, provide 4 calories per gram; fat provides 9 calories per gram. But complex carbohydrates (starches such as bread, pasta, rice, and potatoes), especially those derived from whole grains, are the body's best source of energy nourishment when they replace saturated fats and excess protein in the diet. Eating more calories than you work off and leading a sedentary lifestyle are what add the extra "poundage."

Q: What is Circuit Training?

A: Circuit training means; moving quickly from one muscle group to the next during a workout, which allows you to burn more calories by working more muscles in less time. The key to minimizing your total downtime between sets is by utilizing opposing muscle groups in sequence, such as going from a biceps move to a triceps one, or working your quads followed by your hamstrings, or going from an upper-body exercise to a lower-body one.

Q: What is Eccentric Training?

A: Eccentric training; the slower the eccentric (lowering) phase of an exercise, the bigger the challenge to the muscle. That translates into a longer rebuilding process and a greater post-workout metabolic increase. Studies show a 48-hour metabolic increase when the eccentric phase was emphasized.