Tip of the Week: You can never have the physique you want without first building a solid foundation.

Like a contractor building a house, you must construct your creation from the ground up. I'm sure you couldn't imagine beginning construction on a house without first having set a foundation in level ground. Neither should you consider going about the task of building your body without a strong base over which to add muscle.

What this means for beginning trainers is to first concentrate on exercises that build strength throughout several muscles, rather than focusing too much on any one muscle. In other words, stick with mostly compound movements, such as squats, rows and presses, in the beginning, then, after you have developed some strength throughout your body, work on details.

Q: Is there any way I can trim down my thighs without losing too much weight around my arms and shoulders? I'm a 38-year-old woman who has had two babies, and I've noticed since delivering my second that my thighs hold fat more easily than before. So I want to trim them down, but I don't want my upper body (which is leaner) to look too stringy. Does this make sense?

Joe: Your question makes perfect sense, but I'm afraid you may not like my answer. In short, no, you can't "spot reduce" fat. People have been trying to do so since time immemorial, but unless you go the surgical route, by way of liposuction, it's impossible.

This isn't to imply that you can't make sea changes in your physique, no matter how your body distributes fat. When you say you fear your upper body looking "stringy," I think the issue may partly be that you don't have enough muscle on your upper body. If your arms and shoulders are developed to the point where they match your lower body, you probably won't run the risk of getting stringy-looking. Lean, yes. Stringy, no.

Consider a routine in which you focus on both building your shoulders and arms while burning fat. No, the fat may not come off your body in the ratio you wish, but I believe that you can compensate for any imbalances by thinking of your figure as being shaped both by fat and muscle, rather than one over the other. It's this holistic approach that will give you the body you seek.

Q: I know that the squat is supposed to be the king of lower body exercises, but I injured my knee playing high school football, and ever since I feel a pop in my left knee whenever I reach parallel. Should I continue to squat, only not go so low, or should I totally give them up for a different exercise?

A: The interesting thing about squats is that while they are indeed one of the very best exercises you can do for your entire body, many people find them difficult, if not impossible, to perform. Because squats place stress on so many areas of the body — from the back to the hips to the knees and even the feet — they can exacerbate chronic orthopedic conditions.

My advice to you is to forgo squats entirely. Just because your knee doesn't "pop" unless you go below parallel doesn't mean that that condition can't evolve into something more serious. It's not necessarily the depth that's the issue but the exact motion your body follows as you squat.

I'm sure you've tried the leg press before, and while they may not quite compare to the almighty squat, it is a reasonable facsimile. Another exercise you can try is the Smith machine squat. Because the bar of the Smith machine works in a fixed range of motion, you have the opportunity to adjust your foot position, possibly to a point where your knees are protected. The hack squat is another exercise that offers a degree of control not available in the standard squat.

Normally, I wouldn't be so cautious as I am with my advice to you, but I have known many a strong man to succumb to the vicissitudes of the squat. So, unless you are 100 percent comfortable with it, I would advise finding alternatives.

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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