Ask Joe Weider

Tip of the Week: The news of Farrah Fawcett's and Michael Jackson's passing spread through the Weider offices like wildfire, just as they did the rest of the world.

Of course, sadness, like love and joy, is simply a part of the human experience, and as human beings we're all destined to experience it at various times throughout our lives. But while sadness may be inevitable, the depths of sadness to which we plunge is something that is entirely within our control. We have the power to control our actions — and, therefore, our physiology. By changing our physiology, we can change our mood.

I know of no better way to alter physiology than through exercise. It's fairly common knowledge that exercise stimulates the hypothalamus and pituitary to release powerful chemicals into the bloodstream called endorphins, which create a sense of euphoria. When we're going through tough times, a lot of us will forgo exercise to focus on our problems, but this is exactly the time when we need to get active and push those endorphins through our bodies.

Next time you're feeling down, go for a jog, a bicycle ride or a light workout. You'd be surprised how the activity can help you cope with your mood.

Q: What are your thoughts on drinking milk, Joe? I'm a 43-year-old man who has milk in his morning cereal and in his coffee, and on occasion a glass on its own. Should I be worried about the lactose or possibly hormones? I drink 2 percent milk, but can the fat content have a negative effect on my body?

A: Back in the '50s, '60s and '70s, milk was considered a bodybuilder's best friend. Full of protein, calcium and vitamin D, milk was inexpensive and easily accessible. If you couldn't afford to buy protein powder, you could always drink a pint of milk, instead.

In the '80s, milk began to fall out of favor, for its fat content, concerns about hormones (which are often pumped into cows) and its high sugar content (an 8 ounce glass has 12 grams, compared to 8 grams of protein). Since then, milk has had a resurgence, thanks in large part to the "Got Milk?" campaign.

So, to drink or not to drink, you ask. First of all, if you're not experiencing lactose-related problems from your daily consumption, I wouldn't worry about tolerance. I am wary of the hormones found in milk, though, so if I were you I would switch to organic.

As for fat, a cup of 2 percent milk will have around 5 grams of fat, as opposed to whole milk, which has 8. If you are OK with the taste of skim milk, I would choose that option.

Q: I am 63 and way out of shape. In a past life, I ran four marathons, but now I need to lose 18 to 20 pounds and gain some upper-body strength. I have one of your machines, which I want to start using again. I was wondering if you could provide guidance in creating a program.

A: First off, congratulations to you on making the decision to take control of your health. I realize that it becomes increasingly difficult to get back in shape as you age, so I find it admirable that you would make such a decision at 63. As always, I recommend you get a clean bill of health from your physician before embarking on any kind of health regimen.

I understand that you're looking to build upper-body strength, but you'll want to balance that with leg strength. Below I've outlined a simple workout to be performed for the first 12 weeks of your comeback. After you've built some strength and endurance, I encourage you to find instruction from one of my books, or from the excellent "Arnold's Encyclopedia of Modern Bodybuilding." Good luck to you!

Joe's Back to Basics Routine

Day 1: Chest, Shoulders, Triceps, Abs

Exercise —— Sets —— Reps

Bench press —— 1* —— 20;

Bench press —- 4 —— 12

Seated press —— 4 —— 10

Dips —— 3 —— As many as possible

Crunches —— 1 —— 30

Bicycle kicks —— 1 —— 30

Day 2 (to be performed three days after Day 1): Legs, Back, Biceps

Exercise —— Sets —— Reps

Leg press —— 1* —— 25

Leg press —— 4 —— 15

Walking lunges —— 1 —— 25 steps each leg

Pulldowns —— 4 —— 12

Seated rows —— 3 —— 10

Cable curls —— 3 —— 10

One-leg calf raises —— 2 —— 25 each leg

* Warmup set

Joe Weider is acclaimed as "the father of modern bodybuilding" and the founder of the world's leading fitness magazines, including Shape, Muscle and Fitness, Men's Fitness, Fit Pregnancy, Hers, Golf for Seniors and others published worldwide in over 20 languages.To find out more about Joe Weider, write to him and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate web page at www.creators.com.

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