Ask Joe Weider

Tip of the Week: There's no time like the present to begin your fitness routine. Not tomorrow, nor even next week. NOW!

As humans, we tend to procrastinate. I know — I've been there myself. If I may belabor an old axiom, however, none of us are getting any younger, which means with each passing year it becomes more difficult to start good habits. And to me, there's simply no better habit than committing oneself to a daily exercise routine.

So, if you haven't done so already today, as soon as you've finished reading this I would like you to commit to a fitness plan and begin it today. Really. I know that most of us like being forewarned of commitments and always enjoy the option of not keeping them. By asking you to begin exercising today, I am nipping any potential trepidation or feelings of self-doubt in the bud.

It could be as simple as going out for a half-hour walk or bike ride, or doing a cycle of push-ups, sit-ups and pull-ups. Or it might even mean walking up and down a staircase a dozen times. Whatever it is, I want you to not think about it, but do it, right now, because — to coin another phrase — tomorrow may be too late.

Q: How much fat can I realistically expect to lose in a week? The summer is winding down, and I am hoping to lose 5 pounds before it's over.

A: I never encourage anyone to attempt to lose weight too quickly — it's often taxing on the body's nervous system and can lead to fatigue and even lowered immunity. That being said, I do believe that it is possible goal for a healthy person who is within around 30 pounds of their optimal bodyweight. This number is close to the standard body mass index of 30 that is said to be the borderline between "normal" and "obese," as determined by the National Institutes of Health.

To lose a pound of fat, you must either burn it or remove the equivalent number of calories from your diet. I prefer a combination of both. Taking into account that a pound of fat equals approximately 3,500 calories, you would need to cut back your caloric intake by 500 calories each day for seven days to lose that pound.

This is around 20 percent of the caloric needs of a 175-pound man who exercises regularly and an even greater percentage for a woman. In other words, it can leave you hungry.

However, if you were to pedal a stationary bicycle for 30 minutes a day, four days a week at a moderate clip, you could burn around 1,200 calories, which means you would only need to reduce your caloric intake by 325 or so per day. Plus, your heart and leg muscles will benefit from the activity.

In short, you absolutely can lose 5 pounds of fat before summer's out, so long as you're willing to count calories and get active.

Q: I've heard that swimming is a great all-around exercise. Can you give me examples of other good ones that I can do on dry land?

A: You're right about swimming. It is a great overall exercise. It recruits nearly every major muscle in your body, from head to toe, is excellent for building cardio strength and is as low-impact a form of exercise as it gets. I highly recommend swimming for everyone, from young to old, strong to infirm.

As for similarly well-rounded exercises, I would suggest cross-country skiing for one. This activity employs your arms, legs, shoulders, and even your chest and back. Of course, your core is brought into play as you pull and push yourself across the snow. It's also an excellent cardiovascular conditioner.

Another exercise that is fantastic for the entire body is one you might not expect: Olympic lifting. This is the type of lifting I did when I was first starting out, and it's a terrific all-around conditioner. In fact, Olympic lifters have been tested to be among the fittest, most agile and quickest (not to mention strongest) athletes on the planet. The required combination of power, speed and agility can't be beat. If you can find a trainer versed in the clean and jerk and snatch, I suggest you give them a try.

Joe Weider is the co-founder of the International Federation of BodyBuilders, creator of the Mr. Olympia and Ms. Olympia bodybuilding contests, and publisher of numerous fitness magazines. 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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