Ask Joe Weider

Tip of the Week: A rolling stone gathers no moss, so goes the saying. I believe in applying this philosophy to your exercise routine, as well.

Far too often we get complacent in our lives, be it in our home life, at work or even in the gym. Day after day, week after week, for months and even years on end, we perform the same exercises with the same weight for the same amount of time each workout. Or maybe if your choice of fitness activity is jogging, you'll find yourself taking that same familiar route past those same houses each day.

Well, I'm here to tell you to shake things up. Variety is indeed the spice of life — and no place more than in your fitness. By exposing ourselves to new physical challenges, we increase our body's ability to adapt. An adaptable body is a body more capable of withstanding the stresses of daily life, including disease.

So think about trying an entirely new form of exercise this week. If you normally train with weights, take a day off from the gym and get on your bike. If you jog, do some yoga instead. Look for something you've always considered trying, but never have. Your body, and your mind, will appreciate the variety.

Q: I've found that the difference between weighing myself in the morning and before I go to bed can be as much as four pounds. Why am I so much heavier at night, and how can I avoid such a drastic weight gain?

Joe: Our weight fluctuates over the course of the day and night — that goes for all of us. Several factors are at play here, and none of them have to do with actually gaining fat.

For one, when you sleep you're essentially fasting for seven or eight hours. That's how the word "breakfast" got it's name — it's essentially a break from fasting. Now, while you go those seven to eight hours without consuming food or fluid your body is simultaneously processing its food stores and losing fluid to evaporation. Ever wake up hungry and thirsty?

On top of this, one of the first things we often do upon waking is to evacuate our bladders and even our bowels. More weight loss.

Contrast this with the next 16 hours or so during which you are regularly eating and drinking.

We instinctively aim to restock our bodies with that which we've been depleted during the night and morning. It's a balancing act that our bodies perform perfectly.

So don't concern yourself too much with the scale. I always recommend sticking with the mirror as a reliable barometer, anyway.

Q: I'm a 28-year old mother of two who hasn't seen her abs for nearly five years. Can you please give me some tips for getting at least a two-pack, if not a whole six-pack?

Joe: I've heard this same question, more or less, for countless years, posed to me by countless women. Childbearing, the wonder that it is, can also take its toll on a woman's body. Of course, any woman will tell you that the end result is well worth any collateral damage to her figure, but also that she wouldn't mind regaining her original form.

There can be a number of obstacles to a woman attempting to lose weight gained after pregnancy and regain muscle tone in her abdominals. Between fat gain, muscle stretching and hormonal changes, the hurdles are great — but with a plan and determination they can be overcome.

A combination of exercise and diet will be required to do the job. While I don't advocate specific diet plans, I would suggest sticking with one of the popular low-carb diets for eight weeks while following the ab routine I've outlined below, which by the way, you can perform at home. After eight weeks, return to a diet that consists of reduced carbs, if not the dramatic reduction spelled out in the diet, and continue with the training routine.

I think you should see a marked improvement in your midsection at the end of eight weeks, and quite possibly that two-pack you desire.

Joe's Back-From-Baby Ab Routine*

Exercise —— Sets —— Reps

Lying bicycle kicks —— 1 —— 25 (each leg)

Crunches —— 1 —— 20

Broom handle twists —— 1 —— 30

* Do three consecutive cycles of this entire routine, resting two minutes between cycles

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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