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The Body Sculptress Most Frequently Asked Questions

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Q:Hello Angela. About a month ago I ordered your package on internet and I have really trouble in figuring all out. Maybe it is because my english is not too well to understand everything in detail. (I am Dutch) On the other hand I do not know if this is what I expected to find.....although I guess it is a really good programm. Most of the stories .of the people were all living close to you and had real contact with you, even exercised with you.....so you really know if you do it correct or not. By internet this is not as easy as you are all alone. Then I guess that I too belong to the Msomorph group with mainly the fat on the belly, hips and upper legs. Taking into account that I do watch what I am eating.(Healthy stuff).....I guess I can sort of use my own products (which we find here on the market) and make my own meal plans. We are living in Europe and many products you use in the US and in your diet plans we do not find here). My husband told me right away, that it is impossible for him to eat 6 x a day as he works irregular hours and I too think that it is not easy to change to this scheme. Not even when you have people visiting you or you have to go somewhere for dinner........!
A:Yes, I understand!

Q:Furthermore I saw the plan for the exercises at the end of chapter 3, but where do I find these exercises which go with the plan for the Mesomorph people???? The exercises are pictured in the exercise library. Do you have to look for that in the exercise library?
A:Yes they are in the exercise library. Try one or two. You’ll see that the exercises are fully described. You should be fine.

Q:If you look at what your eat and watch out......and you regularly do the exercises, I guess you also might find a change in your body???
A:Yes.

Q:Is taking protein powder really necessary in the beginning? They do put so much ofther stuff in there, which I do not like to get into my body. Besides that it is very expensive here 1kg = 25 - 50 US$. Can you use for instance nutpowder (walnut, hazelnut) which you mix with water to have a kind of protein shake? It is lowfat and full of protein.
A:No it’s not necessary. Eating frequent balanced healthy meals is. You can substitute whatever you wish.

Q:I also did not find any popcorn with 15 calories per serving here in the shops. Is it just plain popcorn without salt, sugar? They have a lot more than that here. I do not have a microwave either as I am against all the radiation to food preparation. So do I have to make it myself then?
A:Plain popcorn should be fine, and if you don’t microwave and can’t find some already cooked for you, then you should pop it yourself.

Q:You say that you do not need machines or anything.....just weights for the exercises. We have them in KGs here, so I guess to start you need a weight of 3 kg or less? A:Yes, you can convert lbs to kgs. For the arms etc.

Q:How do you measure your fat????
A:http://www.healthcentral.com/cholesterol/home-body-fat-test-2774-143.html

Q:Anyway......is it correct that normally you would have to stick to the 4 months diet plan and exerciseplan to loose weight and build muscle? I am not looking forward to eating every day the same thing and to cook only a few times a month. We are used to cook fresh meals every day. So quite some questions, but sorry, it is not always very clear to me.
A:As long as you are eating healthy foods with few enough calories that you are losing weight while you exercise, you will lose inches and kgs over time. If you are not losing, then you are not exercising enough and/or eating too many calories. It’s that simple.

Q:Hello, Angela! I have a problem with chapped lips. I've tried lots of lip products but nothing seems to work.

A:I’ve been thinking more about your question and have some ideas for you.

it could be that those products “didn’t work” for you because you didn’t use them right
lips are always exposed to the environment…sun, wind, saliva, the food you eat—alcohol, salt, etc and need constant and consistent attention, just like how you have to eat and drink every day, you need to care for your face and lips every day (like putting on hand lotion)
If your lips are chapped then there is a dead outer layer of skin on them and simply putting emollients on that layer will not do much of anything. The trick is to 1st remove the outer layer and then consistently apply a moisturizing balm to keep them soft and moist.

Here’s what I recommend:

Get some regular sugar (anything granular like sugar will work but don’t use salt) and mix ~1t in your palm with 1/2T of some sort of good oil – like olive oil. It should be really grainy and moist. Massage that into your clean lips and then wipe it off with a cloth. Your lips should feel much softer and moist.
Every single day, before bed, before you leave the house and after each meal and drink apply a cover – lip balms are pretty good but “Chap Stick” is only a wax. I like “Lip Smacker” by Bonne Bell a lot. You can buy it in multiply colors/flavors at any drug store.
I have one lip balm by my bed and others in my medicine cabinet, in my travel cosmetic bag, in my fanny pack, in my car and in the cushion of my couch/chair so that I have one readily available at the 1st hint of drying out.
Another option is to use the lip balm in the morning. Let it sit for several minutes and then gently wipe the excess off. Then completely cover your lips with a lip-colored lip pencil which will seal in the moisture. You can do this again after lunch. Not only will your lips feel good, they will look nice, too.

Hope this helps!

Q/A: Angela,

Thank you. I'd like to share with you my story and my successes.

I began running on December 27, 2005. I also started watching what I was eating and counting calories. I thought that I needed something to help boost my matabolism and was looking for reviews of supplements like Hydroxycut, Stacker, Cortislim, etc. One website, and I wish I could remember which one, had all of this and more. It was for female body-builders and she not only gave her review on these supplements, but also your plan. After reading that your program was geared towards women like me, over 40 and having trouble loosing weight, I went to your site and began reading, reading, reading. I was convinced, bought your whole progam and here I am!

I purchased your book about a month ago and read it cover to cover. Twice. Then I sat down with the 12 week plan for my 5'4" 185 lb. Mesomorph body and planned the next phase of my life.

I am now in my fourth week of the plan, have read your book several more times and as of 10 days ago, dropped 11.5 lbs and who knows how many inches. I only weigh and measure every few weeks so that I can keep my momentum up, but so far it's: 3 inches from my hips and 2.5 from my waist, 2 from my chest (am loosing back fat) and I'm sure there's more gone because I see how my clothes fit differently and my tummy isn't quite as round!

I just turned 44 last week and have had this weight on since I gave birth to my youngest child who is now 7 years old. I've dieted and worked out, but with no success since I usually quit after two weeks. Mostly because I get tired of the eating plans and other times because I stop exercising for a day and feel guilty and let the negative talk keep me from returning.

This time I began running before I found your plan determined that the weight had to go. And now I run/intervals for 30 minutes at least 5 days a week. I work your weight training program 3 days per week and work my abs (your plan) 3-4 days per week. I feel healthy and happy and manage to work in exercise almost every day. I plan the time and don't allow anything to get in my way but I also don't feel guilty if something comes up that pushes it off. On a couple of occassions when it was beyond my control, I woke up the next morning and first thing did the exercises from the day before. Then later in the day did that day's exercise.

The best part of my new lifestyle is the eating. It's easier to eat the same things all week than it was trying to cook differently every day. I would got so tired of being in the kitchen all the time, that it only took two weeks until I was grabbing chips from the pantry instead of a nutritious meal. Now I prepare the weeks worth of food on Saturday or Sunday and presto! I'm ready for the week. You also helped me to understand better how I should feed my body. I've done so many diets and even eaten raw foods for awhile, so I know the nutrition part of it, but it was your book that helped me to accept what I already knew-- that I need to feed my body throughout the day to keep those cravings at bay. It also showed me that making afood plan that is easy to prepare is easy to stick with.

Although I thought I would have lost more weight than 11.5 lbs by this time, I am not discouraged in any way. I know 1 - that 2 lbs per week is a great amount to loose, 2 - I'm adding muscle so I'm probably doing an exchange of fat for muscle and 3 - I have allowed myself a few drinks (for my anniversay and a happy hour after work one Friday), some cake (for my birthday) and some cookies (those oatmeal cookies looked soooo good) along the way. I also battled a few days when my emotional eating came into play and was very proud that despite that period of eating poorly, I still exercised, recognized where the eating came from and vowed that I wouldn't let it stop me from succeeding. Immediately, I went right back to my plan. So I do know why it wasn't more.

I'm focusing on short-term, mid-term lenth goals at this time. ( I know the ultimate long-term goal.)

Short term is this week. This week is the popcorn eating plan. I'm looking for a little shake-up and think this will work. I'm also a little nostalgic about this one because when I was 16, I lost 15 lbs that summer eating only popcorn and diet 7-Up. This is a bunch healthier, but I had the right idea! lol

Mid-term is the next four weeks. The goal for the next four weeks is to keep my eating totally on track. There aren't any anniversaries or birthdays and I won't allow my emotional issues to take me to food. I will instead get on my treadmill and drink a big glass of water when I feel it hit me.

Angela, thank you so very much! I don't live in your area and found you, a gem, quite by accident. But I suppose it wasn't an accident at all. Some things happen in our lives for a reason and finding your website and your materials was meant to be.

Thank you and I'll keep you posted on my successes.

Q: Yesterday I started my second week of your 12 week program and am really enjoying it so far. I love doing the workouts, it's the "eating right" that is hard for me. I have done fairly well considering I have a 3 year old and a 6 year old at home that love goldfish and cookies! I have no problem sticking to the healthy foods during the day at the office, but when I get home there is just a lot of temptation in the cabinet. I am actually very proud of myself for not eating more junk.

I am writing to ask you about the strength training portion of the program. I've noticed that the strength training is every other day and each body part is worked only once a week. I also read "Hope's Journey" and saw that she did some sort of strength training almost every day. Can I get with you (either by email, e-chat or phone) to discuss doing strength training more often in my workout? I usually try to do my workouts on my lunch hour so that I don't have to entertain the kids while working out. I go to the local YMCA for the workouts. Although I have done a lot of the workouts at home late in the evenings when the kids are in bed.

A: It’s so nice to hear from you. Feel free to write as much/often as you need to as an TIC member.

If you’re just starting strength training, it’s best to keep it to every other day for now. More isn’t necessarily better. I worked with Hope 3x a week and she did 3-4x a week cardio on other days. You can split your cardio and strength training so that you are exercising most days, but don’t do strength training every day, okay? I, myself do cardio most days and strength training 2-3 times (for maintenance). 2-3 is the right prescription to build and for maintenance. More would be short term and for something like competition.

Does that make sense?

Also GOOD FOR YOU for keeping away from the JUNK! Remember, if it’s not good for you, it’s not good for them either.

Q: I subscribed to your programme last week and am working my way through the reams of information ... all makes sense.

I wonder if you have the time to give me a view on my situation - doctors and personal trainers are baffled why I cant control my weight.

Food: I have always and still do eat a healthy very balanced diet - mostly organic food, no refined sugar, no 'convenience foods, (I cook from scratch almost every day with fresh ingredients), no candy, no fried food, and mostly the meals are low - mid GI. I've lowered my carb intake (cut out potatoes, pasta, bread etc, but still eat veggies and fruit). I eat out once every two to three weeks. I don't eat between meals don't have chocolate or biscuits or chips or anything remotely 'off limits' That's it! My treat is two or three glasses of dry fizzy wine with evening meals over the weekend.

I use a brilliant multivitamin and mineral, Omega 3,6 &9, a powerful ginseng supplement called 'Sibergin' (the size of Apollo 13 but it works!) Meno herbs (for the onset of peri menopause as I've seen that cause weight issues too) Relora (recommended by a naturopath, it's meant to help metabolism) and a supplement called 'Diet 5' which contains a good slug of chromium, HTP and some other stuff also meant to help weight loss, vitamin E, Q10 - I rattle off to the Gym each day! I've been taking these supps for about 3 months now - so they should have kicked in!

I celebrate my 48th birthday on Saturday, and am 168 - 170lb and 5'6". And I hate it. Really really hate it.

I stopped smoking last August (took up smoking after my mum died five years ago) and until then was between 130 - 138 lb and did little exercise except some walking.

Three weeks after I stopped smoking I was 156lb and by Christmas 170lb. Which will not budge, no matter what I do.

I understand that some people put on weight when they stop taking nicotine because they eat more, but I definitely have not done that. So I figured that my metabolism had been affected so started doing cardio, which of course didn't work. Got myself a personal trainer 6 weeks ago, who explained about using a combination of cardio and resistance / weight training and I go to the gym every day and do just that.

Day 1 - Cardio (30 mins cross trainer or 15 cross trainer / 15 rower) then lower body (adductor, abductor, leg ext and leg curl; squats with a gym ball x 2 types, and glutes (Pilates based floor exercise) and then abs (Pilates based combination, very small movements but around 250 each day)
Day 2 - Cardio (30 mins cross trainer or 15 cross trainer / 15 rower) then upper body (lat pulldowm, Shoulder press, bicep curls, 2x types tricep free weights) then abs as before. I have one day off each week.

But there's been no change in my weight or my size. Been to the docs and they have no idea - thyroid and hormone blood tests came back negative, doc says that if everyone looked after themselves the way I do she wouldn't have any patients.

In my twenties I was very overweight (due to dieting / starving and screwing up my metabolism so badly that I just stored fat.Once I had been convinced to eat 'normally' the weight dropped off and I spent my thirties weighing between 112 -126lb. SO I understand how metabolism affects weight. Just cant get it to kick start!

Want to begin your program - but not sure if I'm an endomorph (which is what I look like at the moment) because when I was slim, I did have good muscle tone and the muscles were quite long and lean.

Also, some small joint issues;
1: Difficulty with any exercise that puts pressure on the knees (cartilage issue) so squats, running, excessive stair climbing or 'stepping' are out for me although I do some squats with the aid of a Swiss ball which seems to take the weight off the knees.
2. Very painful wrists which stops me doing press ups or dips even if I wear a support. I just cant take any weight on them.

SO as there are lots of exercises that seem to specifically use knees and wrists I'm stuck!

Do you have any ideas how I could give my metabolism the kick start it needs - I'm not afraid of hard work and I'm happy to look at any 'diet' plan as long as it's healthy.

Sorry this has been so long winded but I wanted to give you the full picture.

It would be great to have your input - I realise that you are busy and stressed out and on the other side of the planet but if you are able to come up with something I would be so grateful.

A: YES! I believe I can help.

Time and time again I show people that it's a matter of calories and frequency/intensity of exercise.

You mention that you are SURE you aren't eating any more, but have you diligently journaled your food/calories each day for a few weeks? Can you tell me how many calories a day you eat? I'm always surprised to find how much more I eat when I don't track it. You might try that. Then....reduce your average by ~250 calories a day and see what happens. Also, try eating palm-sized meals 5-6 times throughout the day.

Regarding your exercise, you need as much intensity over as many minutes a week as you can stand. Your body is stubbornly holding on at this point, but, really, if you were in a concentration camp or on the American reality show "Survivor," you, too, would lose weight. Less food (regardless of where you are now and how you are doing it) and more exercise is the key.

You have issues with your knees but that doesn't keep you from everything. Find what you can do and substitute "like" for "like" (like tricep kickbacks in place of tricep dips) where ever you need to. You can work the "endomorph" program with high reps (you can even go to 50 or 100 if you like) to really get the heart rate up and burn the fat off. You can work out up to 2 full hours a day if you want to, and have the time. Take 1 day off, though.

Hope this helps!

Q: I recently (5 weeks ago) purchased your e-books. I have been following your plan and the first 3 weeks I was soooooo happy.

In week 4 I hit a plateau, and this week (week 5) have been steadily gaining! I was already working out about 3-4 days a week, but have stepped it up to 5 - 6 days following your 12 week plan. I have been cooking and following your meal plan as well. It was frustrating enough to bounce between 160 and 161.5 for a little over a week, but now I am back up to 165! I really thought I would lose again this week since I did so well with week one and week 5 is a repeat of those meals - thinking perhaps the week 4 meals had me stalled - but it doesn't appear that that is the actual problem????

I am 5'4 and have been very athletic all my life....so I already carry a good bit of muscle - and no one EVER believes what I weigh. My goal is actually about 145 - last year I got down to 157 - but bounced back with no changes in diet or exercise to 170 after school started this year. Your plan got me back down to 160 at the low -

My second concern is that next Tuesday I will be going to camp with the 5th graders from my school (I teach Kindergarten) and I will not be able to control WHAT I eat - nor the times it is served from Tuesday through Friday. I was wondering if you have a suggestion for a "trail-mix" I could fix and carry with me so that I could "snack" on the trails and stick with some protien and salads for the main meals?

Thanks for your program and all the weekly articles and such - I have learned and I am trying so hard to not get frustrated and give up! (The eating, not the exercise)...

A: Hi!! Remember that this is not rocket science and that your human body responds just like the others (given no problems). If you were dropping for 3 weeks and began gaining in the 4th it could be due to a number of issues.

1) Where are you in your cycle? Is your period about to start?

2) Did you take initial measurements? Did you take measurements again in each of the other weeks? Did you measure again last week? It could be that after 3 weeks your body has begun building some muscle, or that your bone density has increased. The number on the scale can be confusing and frustrating. It’s better to look at measurements. Both myself and another last week saw the number on the scale go up, but our measurements went down – that’s lean mass building up. If your muscle is building, that means there will be an interim period where it builds along with your maintenance of body fat. BUT the muscle will begin to consume the fat as your body’s metabolism goes up.

Just be patient and continue following the program. If after 2 weeks the numbers aren’t dropping, you’ll can begin to eat smaller portions of each meal, which will drop your overall calories. If you do this too quickly, however, your increased exercise may end up burning the bit of muscle you have begun to build so be careful. You will work against yourself if you begin reacting too quickly to the scale #.

Also, you can begin to increase the intensity of your workouts and increase the number of reps in your strength training to make sure you aren’t building too much muscle.

Trail mix is usually high in calories at ~150 per ¼ cup (nuts, raisins, seeds, etc). You could bring ¼ cup along with a healthy sandwich and some pieces of fruit which are all portable.

Just don’t get frustrated at the short term changes. This is a lifestyle. In the end you’ll get what you want as long as you keep it up. Your body has no choice but to fall in line.

Q:I hope you get this. I have read and read all of your information; however I need help with something I can't find. How does one handle the muscle soreness that comes with weight lifting? I am so sore some days I can hardly move. Any recommendations?

A:Well...it depends on a number of factors. Primarily, though, you may be pushing too hard too soon.

Mild-to-moderate muscle soreness will occur within 1-2 days of a good workout (in most people, some never do get sore). If it is crippling or lasts for more than 2 days, you are probably using too much weight or doing too many repetitions. Back off a bit and take a few more weeks to build up to the level you are trying to work at now which is causing the soreness.

If it is lasting 1-2 days, then you are probably doing a good job with your workouts. Using the same weight, doing the same exercises and working the same number of repetitions should build you to the point where, after a few weeks, you are no longer (as) sore.

Or...you could simply be one of those folks who gets really sore no matter what. I'd look at using less packaged foods, dairy, soy, and wheat (ie less associated inflammation with the toxins associated with packaged foods and probable food sensitivities), getting a better night's sleep, drinking more water, and if necessary, taking an anti-inflammatory like ibuprofen or motrin the 1-2 days after your workouts.

Q:I was reading your information site briefly; thought I should write due to a small problem I have with regular exercise programs. When I was in my mid 20's I had a health issue that took about 5yrs to resolve. It cost me a job I had for 10 yrs as well. The end of that period was not as bright as I wished it to be. As a result I can't do high impact aerobics and have a hard time with low impact work-outs. I have lost the sum of the strength in my upper back-shoulder area so weight training has proved to be very difficult. My lower back is strained easily and does cause problems with the hip and pelvic area. Now that I'm 46 (3-2-60) there is the belly fat issue to contend with. My average weight has been 115lb, since I was in grade school. I have had 3 kids and was not long to get back in shape. I now weigh 120 and think it will be going up. I need advice on what I can do now. Nutrition and exercise are very important to lose weight. I have asthma and live in the south. My breathing problems have affected my daily activity levels for the past couple of years. Trying to find something that works has proven frustrating. Can you help me?

A:With the conditions you mention, I can recommend the following:

As far as exercise, consider daily walking and/or swimming – or both! Because the rest of it seems to cause you trouble, something low impact, natural, and consistent will be your best bet.
As far as food goes, since you can’t burn many calories with intensity and/or frequency, you simply have to learn to adjust your daily calories to a point which supports the weight you want to be. As an example, unless I eat 1,200 calories a day, I begin to gain weight. You’ll want to research meals in the 200-300 range and fill your day with the amount of calories you determine works best for you. Only you can determine what that number is – if you’re gaining weight you are eating too much, if you are losing too much you are not eating enough. It’s that simple.

Q:I weigh 230 lbs. and have very low energy, a belly as big as a couch pillow, and hips that look like sponge bob square pants, (wonder why) Im 5"7 and absolutely discussed with my self for letting it ALL go at 46........I see and read your examples of other women, but seeing women who wore a size 14 going to a size 4.........com'on, I should have such troubles! What about someone like me? I dont see examples of the extreme 36 BMI...... Can u help?

A:This applies to you, too. So many of the 200+ women simply don't want to advertise that they weigh that much, or are that large to start with.

Your body is no different than theirs. You simply need to work a little longer at it. But we all need to adopt it as a lifestyle, which means we all, myself included, have to make more good choices than bad choices each and every day and strive to stay within our boundaries (or we all weigh 230 lbs!). You are no different than that. Your lifestyle change is the same as mine and the others. We all have to make daily choices.

I bet you that if you start today, you will be very happy with the changes you make in 3 months IF you WORK the program, and then ongoing every 3 months from there. You could lose over 100lbs in one year. People do it all the time. How strong is your resolve? You simply need to begin and stick with it. That's all there is to it.

Q:I just purchased your e-book and read everything during my week-end. I'm very impress with the quality of your products. I'm not to sure what is my body type and I wonder if you could help me. I think I'm Ectomorph and Mesomorph. Ectomorph = for my lower body (My legs are a good size not skinny, I don't worry about them, my hips are not very wide but I have some fat to loose there.) Mesomorph = for my upper body (Breast and tummy are my biggest area, my arms are fine. What do you think? If I'm correct do you suggest that I follow the sculpting program for Mesomorph or Mesomorph for my upper body and Ectomorph for my lower body.

A:It’s really not the circumference and/or amount of fat on your body that makes a difference here …. It’s whether or not you are able to build muscle easily – if so, you are not an ectomorph. If your legs are fine and not too thin, you are not an ectomorph. And the body type is not upper- or lower-body specific. It pertains to the whole body. If you aren’t tremendously overweight (and not able to lose easily no matter what you do), you are probably not an endomorph.

Most people do fall in the mesomorph category and you should do very well following that program.

Q: I'm encouraged by the information on your site Angela. I'm 51 and have been running 20 to 25 km per week until about a year ago when my a tendonitis got so bad I had to completely stop. I went to see a sports medicine physician and was advised to have massage therapy-active release technique. While it helped somewhat, here I have a year later in about the same position. I can 5km once a week and that's about it. If I do 10K I'm fine during the run, but it really hurts a couple of days later to the point that I can't run at all. I've also tried heat therapy and now my Chiropractor is trying cold laser therapy which has worked in some cases...

I don't have a home gym or the time or $$ to get to the local gym. Can you suggest any exercises I can do to work my calf muscles enough to eliminate this problem.

A: I have found that doing standing heel raises off of my staircase after a run, and then re-doing the exercise once a day for the next day or two – one legged so that each heel is fully loaded with my body weight – 120 lbs, completely resolves my tendonitis. It’s amazing. I’ve had the same success with tennis elbow by doing forearm curls.

My favorite sports injury book, The Sports Injury Handbook http://www.amazon.com/exec/obidos/ASIN/0471547379/thebodysculpt-20/002-3081509-1391254?%5Fencoding=UTF8&camp=2025&link%5Fcode=xm2 confirms this and offers reasons why.

Also, common research indicates that “negatives” which means emphasizing the opposite of what we are used to in a strength exercise (like lowering the weight in a bicep curl vs pulling it up) is the best way to work the muscle which has a tendon issue.

So for the heel raises, emphasize the downward motion (the calf muscle eccentric contraction) – slow and controlled, vs the upward swing (the calf muscle concentric contraction).

Q: I purchased your book to find you don't recommend the strength training program to those with Fibromyalgia or FMS. I have FMS and really desire to use your program. Any recommendations on modifications would be helpful. I tried doing a limited version but my muscles spasm and are sore for days afterwards.
A: I'm not a doctor so I can't tell you whether or not this is safe and recommended for you, but I can say that others have used it with good success. When I'm not sure about whether or not to go ahead with something, I try it. If it seems to be of benefit I continue and if I seem to suffer as a result, I stop. With that said, general fibromyalgia guidelines are:

always stretch 1st, in between, and after each exercise
never do more than 10 repetitions
make cardiovascular exercise your main focus
don't lift the weights up over your head or any higher than your shoulders while standing (so you don't want to do the overhead press)
get rid of all of the processed (bagged, boxed, etc) food in your diet and stick strictly with natural whole foods (that grown on or in the ground like Vegetables, whole grains, nuts, etc)

If you type in:

exercise fibromyalgia

...in the google.com search box and press enter, you'll find lots of good information which will help you tweak your program.

Q: I currently lift weights 3x's a week. I do cardio 6 days a week for 30 mins. I watch what I eat. Usually I strive for 1300-1400 calories with a 30/55/15% ratio of P/C/F. I am 52, 168#, menopausal and haven't lost 1 lb. since Nov. I have lost 2% bodyfat, I am now 35%. Which of your programs would be good for me and how is it any different than what I am currently doing?
A: I'll bet you'll learn a great deal from my book, "At Home With The Body Sculptress." In it learn learn how to exercise and eat according to your body type, and it is only a $14.95 investment. Plus there is a 12 week program based on body type. Everyone who has followed the program has met with great success -- UNLESS they have had a hormonal imbalance which is always suspect. Here's your link: http://thebodysculptress.com/storeahwbs.html

Q: Though I am exercising more and using weights, I've hit a snag and I'm not sure what to do. Believe it or not I gained 4 lbs literally overnight! I'm sure it's water since I can't get any of my rings on and my feet are tingly at times. My period has already come and gone but the water remains and has been here over a week or so. I was wondering about using Aquadrene to get it off. I'm a little freaked out since this is the heaviest I've ever been in my life so I'm sure the stress isn't helping. Any suggestions?
A: 1st check out this list of natural diuretics:

chocolate
coffee
tea
asparagus
seaweed
parsley
celery
onions
garlic
peppermint
apple cider vinegar
dandelion root
corn silk
bitter orange
"B" vitamins
audergine
horsetail
uva ursi
ginger
alfalfa
fennel
coconut water
pineapple juice

and incorporate one or more into each meal for the next few days.

Then, make sure you cut out as much sodium and processed foods as possible, opting for natural and basic whole foods as much as possible. You know.... eggs and coffee/tea for breakfast, raw almonds for snack, grilled garlic chicken and asparagus for lunch, pineapple chunks for snack and tuna salad with celery for dinner – something like that drinking as much ginger/peppermint/ Dandelion root/cornsilk/horsetail/uva ursi tea as possible throughout the day.

Good luck!

Q: Do you recommend Accelerade AND Endurox or can I just use the Accelerade
A: Yes, I recommend both. Accelerade fuels performance, Endurox provides recovery which makes you stronger for your next workout. Read each web site to make up your own mind.

Q: Do you have a weekly training recommendation to try to get to be able to run 5 miles in 12 weeks... I have an event in February I'm training for and right now, I'm running 2-3 minutes and then walking 1-2 minutes for 2 miles every other day.... I've never run long distances before so I'm just trying to get to where I'm able to run longer periods of time. I'm going to try the accelerade.
A: Sure, here's one. For the walk/runs, jog (not run) as long as you can before going to the walk to recovery, then jog again just as soon as you can:
Week 1: 3 walk/runs; 1/2 mile, 1 mile and 1 1/2 miles
Week 2: 3 walk/runs; 1/2 mile, 1 mile and 1 1/2 miles
Week 3: 3 walk/runs; 1/2 mile run, 1 mile w/r and 1 1/2 miles w/r
Week 4: 3 walk/runs; 1/2 mile run, 1 mile w/r and 1 1/2 miles w/r
Week 5: 3 walk/runs; 1/2 mile run, 1 mile run and 1 1/2 miles w/r
Week 6: 3 runs; 1/2 mile run, 1 mile run and 1 mile run
Week 7: 3 runs; 1 mile run, 1 1/2 mile run and 2 mile run
Week 8: 3 runs; 1 1/2 mile run, 2 mile run and 2 1/2 mile run
Week 9: 3 runs; 2 mile run, 2 mile run and 3 mile run
Week 10: 3 runs; 2 mile run, 3 mile run and 4 mile run
Week 11: 3 runs; 2 mile run, 3 mile run and 4 1/2 mile run
Week 12: 3 runs; 2 mile run, 3 mile run and 5 mile run

Q: Also, the day of my race I have to get up early (5am) and run and I'm usually a "later in the day" exerciser.... any tips for getting my body ready to go much earlier? It's hard for me to get up early and train because I have to get my son ready for school and can't really leave him in the house alone before school.... I can definitely tell a difference in my stamina when I DO try to workout earlier in the day.... I'm definitely weaker.
A: That's a tough one in many ways. You might try drinking a cup of coffee which is a performance enhancer which will also wake you up. Although it's not recommended for a race (dehydration and having to use the bathroom), it is recommended for training. Also, if you are used to having a BM before your run and you begin running 1st thing in the a.m., you might find that you are having to deal with a pressing issue during the run (runners trots) which really sucks (it happens to me all the time). So....you want to eat a very light, very easily digested meal (chicken and pasta) the night before to eliminate fiber and it's associated movement, and drink your breakfast vs eating it. That should help.

I really liked your e-mail course. It gave a great amount of information. I now understand so much more about my body type and what it will take to get in shape. I did order your full blast of information $47.00. It takes a while to organize and digest. I have put together a notebook with the e-books, so I can read them over and over, away from my computer. I’ve color coded the exercises and am ready to take the plunge. I do have a question that may be in your e-books, (I haven’t read everything). I never knew how to measure body fat ratio to see where I’m at, and set a goal. How can I measure body fat? You talk about losing so many lbs. of body fat?

I’m going to have to re-arrange my lifestyle to fit in the exercise. I guess that’s the point. Your eating plan hasn’t been too hard, except for today I blew it. I like the fact I should never be hungry and never be full. Also the carbs before 12 noon is good, it all makes sense. I only eat ½ of what I normally would in a meal and I know in only 3 hours and I can have a little more. At least I don’t feel deprived.

I’m glad I stumbled across your plan and now I have to get into gear and get going.

I am SO glad you are having so much success. It sounds like you are really figuring things out. That’s great.

Here is a way to measure your body fat at home based on the "Covert Bailey" method: http://www.healthcentral.com/cooltools/CT_Fitness/bodyfat1.cfm. It may or may not be accurate, but it will at least provide a baseline – something to measure a change from. That will be helpful.

I am so happy to have you aboard and look forward to hearing many more good reports!

I just signed up with your inner circle and have been looking things over. You look fantastic. My question is about your diet though and the amount of protein you get. It doesn't seem like you get as much in your diet as "everyone" else out there tells you to get while trying to get lean. Am I missing something?

I'm 41 and am by no means overweight, but am not as tight as I'd like to be.

I feel at this moment like I'm skinny/fat. It's very encouraging that you do most of your workouts at home-very interesting. I'm looking forward to learning more with your guidance.

You are so right! The amount of protein I advocate is less than the standard body-building menu. Most body-builders simply spit back out what they hear and what they are told without any real basis for providing advice. I've tested many different plans on myself and other women, and this last one is the very best to date on getting lean with minimal exercise.

For the most part, it depends on how much muscle you are trying to build. Protein is the building-block of muscle. If you are trying to BUILD muscle, you need a higher relative amount of protein each day. If you are trying to MAINTAIN muscle, you need a lesser relative amount of protein each day. If you are trying to BURN muscle, you need a much less relative amount of protein each day.

Generally speaking, ectomorphs and mesomorphs are either building or maintaining muscle, while endomorphs are generally trying to maintain or lose muscle.

I've built up all that I want (being an ectomorph) over a 4 year period and am simply trying to maintain. If you read older TIC newsletters, you'll see that I used to eat more protein, but couldn't get lean on it without doing TONS of exercise and some fat-burning supplements. I don't need them anymore and with my busy schedule, don't get but ~3 workouts in a week, and I'm 12% body fat and 117 lbs.

Thank you for joining me. Keep me posted on your progress, and have fun!

When I sign up, is the book part of the package or do I need to purchase it separately? This program sounds good, but I have tried several. I think I fall short on how to put together a proper eating plan. I am a very picky eater & most of the time I do not like most of the sample menus the plan provides. Most of them indicate that you can substitute but that's where I have the problem because when I substitute with what I think is correct I always end up not loosing the weight and I know it has to be because of my choices. Will there be someone I can speak to about putting together the proper menu to ensure my success. I truly need to get started I am 257 pounds and 5'3".

The complete package has many menus and lots of information not only on exercise programming, but to help you learn how to create a meal plan for yourself (your best possible solution), but if as you say, you are a picky eater and need someone to put together a menu plan just for you, I would recommend finding a registered dietician in your area.

For the most part personal trainers are not allowed by law to create meal plans. They can, as I do, publish and submit information for everyone, but when they start putting something specifically designed for a paying individual together, they are subject to misdemeanor criminal action. I'm sorry. I would LOVE to put together a plan for you, but can't.

The package is an awesome combination of excellent exercises for women and instruction on how to put together something that works for you. If you decide you would like to try it, I look forward to serving you!

I am considering ordering your program, does the exercise come on tape. I don't think I will do well if I have to stop and look at a book and I will not be able to tell if I am doing it correctly?

It isn't yet on video, but the book has lengthy photos so that you know exactly what to do and can check your form while you are doing it, plus it has lots of background information that you can use for the rest of your life -- to ensure you stay lean and beautiful up to and beyond age 50.

You can have the paperback version of "At Home With The Body Sculptress" right there with you and the electronic versions of all of the e-books up on your computer as you begin to exercise, or you can print them out to have with you during your exercise session.

Remember if you don't like it, you can always request a (1-2 day) refund.

Thank you so much for your interest.

I am interested in purchasing some of your books & e-books is there a mailing address or a phone number that I can use? We don't input our info online.

Absolutely. You may fax your cc information and what you want to 919-788-8982, or you may mail a check with your order information to:

The Body Sculptress
4407 Still Pines Drive
Raleigh, NC 27613

Thank you so much for your interest.

I am interested on purchasing the E-book $14.95.My only concern is -- how big is the file that I have to download? I'm just worried about going over my download limit.

You will be fine as you’ll have the option of downloading the whole book, or one of each of 3 sections at a time. I broke it up for those of you who have download limits.

Thank you for sending the FREE Weight Loss information. It has been enlightening thus far. I have a question for you. I know that I do not properly. I normally consume one meal per day without any additional snacks between meals. I was drinking 2-3 24 oz. pepsis daily. I have stopped this for the past 3 weeks. In reading through your material it stated that a person should eat 5-6 small meals per day. I am not sure that I can do this. Does it have to be 5-6 meals? I want to change my eating habits to be healthy and nutritious.

You will find that your body responds much more favorably with splitting your meals up as often as is reasonable for you. One meal a day puts you into the “starvation” mode which means that, counter-intuitively, your body is going to hold on to its fat stores because it is afraid it will starve without them. If you can add even one more meal (split your one meal into 2 meals) you may see your body respond – add 2 more and you will see even more. The more you feed it (within the right caloric target for you), the more fat it will let go of.

I'm assuming this is all by email ?? What if my email address changes?

The FREE Weight Loss course is delivered via e-mail and there is a link at the bottom of each message which allows you to change your e-mail address.

The e-book access information is delivered via an HTML page as soon as you finish your order. Then, your weekly Inner Circle advanced information comes via e-mail and there is a link at the bottom of each message where you can change your e-mail address at any time.

Are all of your books available on line?? I know what that I should exercise and eat right, but I need help getting it together. Plus I'm over 50 so I'm not sure this will work for me.

Yes, the books are all available on line. Look at the menu on the left hand side of the main http://thebodysculptress.com web page.

The “At Home With The Body Sculptress” (http://thebodysculptress.com/storeahwbs.html) will take you through 12 weeks of daily exercise – different all the time, along with reiterating everything you know about food and such. It’s a great exercise program designed to help you lose 15-100 pounds or more – and it’s only 14.95. The other bonus’ available individually or with the “Live Your Dreams” package are icing on the cake. They are the add-ons to the core exercise program. You can follow this program, and you will definitely benefit from it. But as you say, you are the one who must work it. Most of my clients are 40-60 and they all benefit (transform very well).

You can get it together. You only need to decide to. One small success and one positive decision breeds the next one, right? As they say….one step at a time!

Either way, thank you so much for your interest and good luck!

My life is so busy that I'm about to give up on trying to incorporate any healthy habits into it. I'm frustrated and I'm about to give up!

You’re about to give up?

Here’s the deal. Ask yourself what your options are. You can either choose to exercise or choose not to, right? And you can choose to control what enters your mouth, or choose not to, right? These are your options.

Choosing “not to” causes you great misery. That is how you found me, right? You were finding relief from your misery and stumbled across my web site.
Choosing “to” gives you great challenge. Figuring out how to schedule 30 minutes into your day and sticking with it from week-to-week is not always easy.

Which is the better option – great misery or great challenge?

As far as what’s happened to date, simply let it go. We all falter. It’s when we stay down that we become miserable. Chalk the past "failures" to whatever they need to be chalked up to and move forward today, based on which option and outcome you wish to pursue. Your outcome is entirely up to you.

Not one of us is perfect so don’t expect yourself to be. What you can expect from yourself, however, is making more good decisions than bad decisions. Let me now ask you another question:

Q: How is it that you are able to be successful in your career?
A: You know what is expected and you do it.

In order for you to be successful with anything, you have to know what’s required, PLAN for how you’re going to accomplish it (i.e. get up at 6:30, get my cardio in, eat breakfast, get ready for work, etc) and then IMPLEMENT your plan. You do this for work every day. You know how to do this. Now you just need to add one or two things a week (make it simple to start) to your current schedule and become successful with them. Do that for a couple of weeks and then when you have some success under your belt, try to add one more thing. You do not need to enroll yourself in races and set large goals yet. Set a simple one and stick with it for a while. Remember Rome wasn’t build it a day, right?

Will you please send me a diet plan/menu?

For 4 meal plans, visit this page: http://www.thebodysculptress.com/storepopcorn.html

I really need your input. I try to eat a higher protien diet. I walk for a half an hour and then I work out with free weights for half and hour everyday. I usually take one day off a week. Which I think that I'm really doing a great job. But I have a couple of problems, One is that I can't get rid of these stupid sweet cravings. It doesn't matter what meal I finish I want something sweet. And at times if I don't have it I feel sick. Problem number two is that as soon as I'm done eatting I get freezing cold. So I have to go find my vest and put it on. Is their some herb or supplement that I can take to rid these sweet cravings? Any input that you can give me I would appreciate it. Can't wait to hear from you.

It sounds like your chemistry is off. I can relate. Mine was off last year and I experienced the sweet cravings and the low body temperature. Here's what I did. It made ALL the difference. I'm warm now and don't have many sweet cravings throughout the week. I'm usually completely satisfied after meals and am at 12.5% body fat right now.

However, you might go to a doctor to rule out any problems. Then,

1) Get this book, take the test and eat accordingly: http://www.amazon.com/exec/obidos/ASIN/0767905644/thebodysculpt-20/104-6256991-8744762?dev-t=D68HUNXKLHS4JY&camp=2025&link_code=xm2

2) Get an analysis done by the on-line naturopath here: http://www.digitalnaturopath.com/

Your total expenditure is less than $40 and you'll start seeing IMMEDIATE improvement by following the suggestions.

Good luck!

I am still reading through all the information, but I do have a question. I have been working out consistently in the gym for about 5 months now,7 kgs lost and 11inches so far and I feel very proud of my results, however I seem to have 'plateaued' and my motivation is dropping, I was doing 500+ calories of exercise but at the moment am pushed to get to 400 and getting tired to boot. I guess my question is how do I 'get back up there again'.

It comes down to cals in vs cals out and it’s always a balance between food and exercise. When you have time and energy to exercise more, you can eat more. If you have less time and less energy and the exercise suffers, you must eat less. I’m having to do that right now. With an incredibly full schedule I’m having to back off on my food.

KNOW THIS: if you are creating a caloric deficit, you WILL lose weight. If you aren’t creating one, you won’t. It’s really that easy! Either exercise more, eat less, or both to get where you want to go.

I wanted to send you an email about my successes recently. Earlier this week my fiance found a box of old clothes from many years ago in our attic. Inside were two dresses from when I was in high school that I absolutely loved. One was from a formal dance my freshman year and the other was my senior prom dress. I was hesitant, but I put them on and they both fit! I couldn't believe it. One interesting note, when I wore my prom dress I was 17 pounds lighter than I am now. It goes to show that muscle tone is much more important than what shows on the scale. My fiance was so proud of me, he is going to take me out to a fancy restaurant so that I can wear it again!

My other surprise came when I broke down and finally went shopping for new clothes. I am not at my goal yet but I just could not wear my old clothes anymore. Some were literally falling off of me :) So I went shopping and was estatic to find that the mediums and larges that I was used to wearing had to be put back and now I was wearing smalls and even extra smalls! Now I can actually shop for things I like instead of clothes that will look good on me (ie. hiding my problem areas).

Thanks for everything! You have truly made a world of difference for me!

Be encouraged everyone! She's gone from LARGE to EXTRA-SMALL and is wearing her high school clothes! So can you! But you can't just WISH for it, you have to WORK for it! Follow your plan and remain committed and you will reap skinny rewards in the end.

I think I'm in week 8 of your work-out plan. I LOVE IT. I feel so good. I haven't been doing my yoga as much since moving and I miss it, but I have been looking forward to the weight workouts, they've really made a difference. Sometime when I'm feeling creative, I'm going to write you up a testimonial. The recipes I like are: meatloaf, blueberry pancake, and most recently, I tried your strawberry pancakes, those are good too. I really does help to make your food ahead of time, that way you can always find something good and healthy to eat, no excuses. I have been snacking on popcorn and haven't gotten sick of it yet.

I'm SO HAPPY to hear it!!

I know you are a busy lady, but I do have one question as I begin my fitness routine. I know for a fact that one cannot "spot reduce". I have upper ab flab that I need to get rid of. I know that this is a dangerous place to have fat being so close to the heart. What can I do to reduce this? Any ideas are most appreciated!!

Great question and the answer is simple – everything. Do everything in the program – food, cardio and strength, and that area will reduce along with everything else. You’re an apple and you will probably “shrink” from the extremities inward, so be patient. That belly has no choice but to cooperate as long as you are diligent and consistent.

Hi! Thanks so much for your reply!! If it sounds like I'm reaching out for motivation and help, well I am doing just that. I have tried so many different programs (especially on the internet) and failed. I just want to believe that what you have to offer will work for me. I'm very impressed by the fact that you have God in your life.

First things first. My programs work. They work very well, but only if they are worked. I’m sure some of the other programs you ordered would have worked as well, but like mine, they actually need to be worked. Yours is a challenging situation to be sure, but one that can be overcome. However, YOU need to DECIDE that you are going to do what it takes to get the body that you want, and then you must DO it – one day at a time. It’s like walking with God or being married or anything else of importance, you must spend daily time in it. You can’t just wish for it. You must plan for your daily devotions, your one-on-one time with your husband, and your exercise. You must think about how you will eat better tomorrow, then make a plan and stick with it. Little by little the things that you begin to do take hold and become a natural part of your life – one that’s easy to integrate and enjoyable – BUT you must make the initial commitment to keep going when it seems too difficult or when it seems like it isn’t working (it is but it takes some time to learn it), or when you are too tired, or when you just feel like being lazy, or when the world rocks from under you.

If you want a healthier and leaner body, my programming is perfect for you. It is you, however, that will either make it or not. You must decide to do it. There is nothing I can do to help you in that area unless you want some one-on-one phone coaching ( found here: http://www.thebodysculptress.com/phone.htm ) while you are working the program. Our phone conversations will inspire and motivate, but again it is YOU that needs to hang up the phone and make yourself do the work.

I wish I could say it is an easy transition, but if it were everyone would be slim, right? It takes discipline and determination – like anything worthwhile. What I can tell you is that the journey, once the results begin to happen, is exhilarating and definitely worthwhile. The benefits far outweigh everything else.

Hope that helps. My prayers for success are with you.

Just wanted to drop you a line to let you know my progress. I went off track while I was away for a couple of weeks. I kept my exercise up, but found it a little difficult to keep up with the eating regiment. My husband wasn't keen on buying me 6 meals a day! So when I got back, I was feeling a bit depressed about the weight I had put back on. I had return to where I was after week 1 and I was now at week 5. So the decision was made to work harder. The day after I returned I found your Popcorn diet. I decide that I would give it a go to get me back on track. After the first day, I had put on weight! Mmm not very good I thought. I then lost a little and not any more. The scales were not helping me feel like I was getting anywhere UNTIL I MEASURED UP.

After 10 days, of basically the Popcorn diet I had lost 3 cms off my hips - I was ecstatic, as you can imagine. When I had returned from NZ, my jeans were too tight, now they are fitting very nicely thank you and I'm looking forward to them being too small so I can buy new, smaller ones. As well as the diet, I decided to work harder at exercise. My morning cardio has increased from 15-20 mins of walking/jogging to 30 mins. I am finding the period of time I can jog for is rapidly increasing. I'm doing this 6 days a week.

In addition, I decide to do the tushy and ab exercises, so I do them Mon, Wed & Fri and the other strength exercises the other days. I have now thrown in the leg exercises as well, as weight sits on my thighs. I was a little concerned about eating so much popcorn, so got onto some rice cakes and have one of the 2, for the moment. I find rice cakes are much easier if I'm out, especially in the car.

Ok, so over Easter I ate Chocolate - but I allowed myself to, so that's OK. I don't know if I will reach the goal I was aiming for, but it almost doesn't matter. I see my body improving now and I know that it will continue, so the goal will me reached, but I will be working very hard over the next couple of weeks to get as close as possible to it. Basically I've got 2 weeks to lose 1 dress size. I suppose if I can lose 3 cms in 10 days, I should be able to get very close in 2 weeks.

As it is coming into Winter here, I just think how great I'm going to look by the time the warm weather comes again. Getting motivated to go out in the morning could be a bit of a problem when it is cold, dark and wet. Time to invest in some exercise equipment, I think.

A question. I do my strength exercises at night most of the time. I try for before the evening meal, but it doesn't happen very often. I know that I should be eating protein after exercises, but at 8:30 - 9:00pm I'm not really sure what to eat. I have just been having popcorn, rice cakes or fruit.

Oh yeah, by the way, I'm not having much trouble at all with my shoulder. I think I'll be trading in my 3kg weights for something heavier soon.

CONGRATULATIONS!!! It is always so much fun to measure up and see the difference. The scale is almost never a good judge of progress. Keep up the great work and you'll definitely reach your goals! About the protein after exercise...a simple protein shake (made with powdered whey or soy or egg albumin) does the trick nicely. Or you can blend an egg (or egg whites) with 4 oz or so of your favorite juice. Liquid is best so that it can do directly into your stomach and muscle. You don't want to choose something that your body has to work hard to digest. Also, a HB egg and a piece of fruit are good choices.

I am 38 , 5' 7'' (two kids) and 180 lbs. I work out with a Total Gym every other day for two months now, walk at least 1 fast mile once a week, jump on a mini tramp. here and there. We have two flights of stairs at home that I run up and down constantly to do house work, and I am eating lots of salads with little dressing, and I am NOT looking any thinner! I want to gain muscle to develop a higher metabolism and healthy bones, but want to loose size also. It would be nice if I didn't have to live a life of total culinary deprevation to do it also, (ie. no sugar or dairy). I have given up on artificial sweeteners which all seem to be poison and have sworn off all diet colas or reg. colas. I drink more water than I used to to no avail, not one single inch of size loss. If you have a cure I sure would love it, because everything that everyones else says to do just isn't cutting it. My husband and I are taking our boys to Disney this week and I am soo depressed because I know that I will look even bigger in photo's than 5 years ago, and I looked like a fatty then. I have been fighting my weight since I was 16 yrs. of age when my body suddenly decided to go from thin to plump. At this rate I am not going to age gracefully or healthily. HELP!

If I had to guess with the limited information that I have, your exercise is not intensive enough, nor is it of long enough duration. I have had so many speed walkers who walk 2-3 miles 2-3 times a week with healthy whole food diets call me because they cannot lose weight, and when I get to their home and test them, their lung capacity is weak and their heart rates skyrocket with any level of increased intensity. Women’s bodies burn carbohydrates primarily as fuel, which ends up wasting muscle and retaining body fat, UNLESS you get into an anaerobic mode and work hard (at 80-100%) for as long as you can stand it, while keeping total time at 30 mins or more per session. 30 second intervals are excellent.

In addition, unless you are grunting and become breathless with your total gym, you may as well not even be using it. I’ve had lots of Total Gym clients as well, and many are very surprised the amount of work they can be and should be doing. Hopefully you are working at as high an incline as you can manage for the rep range you are shooting for (that’s an entirely different discussion).

But, you need to 1st determine what your body type is. My guess is “mesomorph” or “endomorph” and each has it’s own program design – minimize bulky muscle while building and toning it and minimizing body fat. Each works at different intensities for different durations and within different rep ranges with strength training. It is for this very reason that what works for your friends may not work for you. I often caution my successes not to share what has worked for them with others because it may not work for them which furthers the “it will never work for me” mentality.

Also, HOW you eat, in conjunction with WHAT you eat is key: http://www.thebodysculptress.com/august02.htm

If you need more information, please feel free to schedule a phone consultation (http://www.thebodysculptress.com/phone.htm) or if you are in Raleigh, bring me in to get to know you, your current program and concerns better.

I am working the book Bodysculpting; At home with the body sculptress. But I have some problem with understanding the exercise table. I can not understand the name of exercises (squats, genie, walking lunges and all others) and to which exercise in the appendix they corresponds. May be it is because English is not my native language (I am Japanese) and plus never had experience to do any exercise using English words.

It would be great if you will send me explanation like "squats is .... shown on the page .."

The exercise name is mentioned at the 1st of each exercise description. So for “Chair Squats” the description says, “Begin your Chair Squats with….” Each exercise description should have the name of the exercise as specified in the table.

In addition, the printed hard copy of the book has the exercises listed in alphabetical order in the appendix. “Chair Squats” would be listed between “Butt-Ups” and “Chest Press.”

Where can I buy the adjustable block weights?

Here is the site which lists the stores. The “Power Blocks” (~$300) go from 5-45 lbs in 5 lbs increments. The “Sports Blocks” (~$130) go from 3-21 lbs in 3lbs increments. The “Sports Blocks” are what I recommend to the average women, but if you are stronger than most you’ll want the bigger set.

http://www.powerblocks.com/frame.html

I am 36, female, black and a police officer. I am at least 35 lbs overweight. I don't know how to cook. Will your book still help me? Also, being on patrol does not bode well for good eating habits. I also have six weeks before I leave for a cruise with my twin sister. How soon can I get your book and does it tell how often to work out?

The book offers many portable and easy real-food solutions so it should be helpful.

The book tells you specifically how to work out on each day of the week, over many weeks. There are pictures and everything.

If you order the e-book version off of my web site, it will come within a minute. If you order the hardcopy version off of my web site or Amazon.com or one of the others, it usually ships in 3-5 days.

Good luck!

I am starting your "Lose the Pooch" diet today and tried your blueberry pancake this morning. Just wanted to let you know that it was VERY good.

I did not expect it to be since it uses chocolate whey protein powder, but i was pleasantly suprised.

I do not know if I will have time in the mornings to make these everyday so do you see a problem with a protein shake with skim milk instead of water??

Aren’t they good! Note that you can make several at a time (when you have time) and refrigerate them. They'll keep in the frige for several days. Should freeze well, too.

I see no problem with your alternate plan, however remember that your body has to work harder (raises metabolism) with foods you have to chew!

I've noticed that my legs tend to be sore and prone to stiffness after my Day 1 exercises. By Wednesday or Thursday, I'm fine. Does this mean I'm pushing myself too much, or since it's not really pain, that I'm at just the right level? (BTW, I am noticing a difference in my legs - I think I noticed some slight, omigosh, definition in my quads!)

Which brings me to a second question - I do experience similar soreness in my arms after those workouts, but it never feels as much or as intense or lasts as long. Does this mean I'm missing something? I feel like I'm using the max weight I can to maintain good form throughout, although it's tough to get the last rep or two, and sometimes I struggle through the last part of the last set. I'm sort of limited by the free weights available in the fitness room - usually I use 5-lbs or 8-lbs.

Finally, I've noticed that each major group (legs, triceps, biceps, chest, back, shoulders, abs) gets worked only once a week. Years ago when I did weight training, they said the major groups should be worked every other day for maximum benefit. I was wondering if new research shows once a week is sufficient, because of the increased sets, or if scheduling that way gives more variety to the workouts, or what.

I also took a long hard look at what I ate last week - way too many diet Cokes, not enough water.

DOMS – delayed onset of muscle soreness is not an indication of how hard you are working, or how effective the exercise is. It is a result of many factors – rest, dark vs soft muscle (i.e. fast-twitch (power) vs slow-twitch (endurance) ) and the rep range you are working in as well as the amount of weight you are using, nutrition that day, how out of shape that muscle is, how used it is to working, etc. My hamstrings get sore with ~ 1 rep (no kidding – and the soreness lasts 3-4 days) and my shoulders almost never get sore (but are very strong and defined). Each body is unique in its response, and we cannot use DOMS as a measure of success – inches lost and lean mass gained and enjoyment are better gauges. One thing that you can depend on, however, is that the more you work the muscle that gets really sore, the less likely it is to get sore. That being said, I would continue to work your legs as hard as your body is adapting to that level – UNLESS the soreness is irritating you or is inconveniencing you, then back off some.

Legs and arms should be worked at their maximum for ectomorphs trying to gain muscle (this is not true for mesomorphs and endomorphs). If I were you, I would consider either asking the facility to get 10’s and 12’s or getting some for myself (you will be doing this for a lifetime) and work your arms at home. You need to work with the principle of progression and variability – keep increasing the weight up to your plateau (probably 20’s and 30’s) and doing different exercises for each body part so that the body doesn’t adapt to any one exercise – keep it guessing.

There are MANY ways to weight train. A 3 day beginner’s split usually incorporates each muscle one time. “At Home With The Body Sculptress” is a beginner’s 3 day split program. A 3 day split for someone who maintains (like me) would work each muscle group more often and with less weight over all. In addition, working “lagging” muscles (ones that aren’t as strong or as defined) might get worked 2-3 times a week. I’m focusing on my arms and legs right now – just do 2 weight training a week at this point (with heavy weights) targeting (day 1) triceps, biceps and shoulders and (day 2) quadriceps and hamstrings. I do very high reps total body (including arms and legs) as a cardio workout 1-2 times each week as well as wind sprints (lower body and abs) one day and the elliptical and/or rollerblading (lower body) and/or kickboxing (lower body and arms/back) on other days.

The BIG SECRET to transforming is in constantly analyzing your food against your progress. Food is ~80% of the equation. You will tweak your meal plans until your body starts doing what you want and then you’ll rotate through the meal plans you’ve made for yourself that keep yourself in the condition you are building to. This is a life change, one that will keep you lean and strong for the rest of your life. I’ve got 10-20 meals (recipes) that I really like and I rotate through them from week-to-week as I get bored or am looking for more enjoyment, less body fat, etc.

I have a question on the "flyes" exercise in "At Home With The Body Sculptress."

Looking at the picture in the exercise library, it looks like the arms are straight up with elbows slightly bent, and the motion is to lower the arms to the sides keeping the movement in the shoulder. (as opposed to bending and unbendingthe elbows). Do you exhale on the way down or the way up?

BTW, my thighs are sore. I have felt my muscle going up and down the stairs this weekend!

Yes, you have the motion exactly correct EXCEPT, if you do it right, with your chest out and shoulders back (proper form with everything) you want to minimize pressure in the forward shoulder and perform the inward squeeze (arms moving upward) with your chest.

Exhale with the lowering of the arms (the release) and inhale with the squeeze up (the contraction).

Should I be eating raw on a regular basis or like one week a month, or one day a week or something? I have read about eating RAW but I still do not know how it bennefits me.

Unfortunately, I'm forbidden by law to tell anyone what they "should" eat as I'm not an RD, but I can tell you that naturopaths believe that a raw diet helps us detox from so many of the processed foods we eat on a regular basis. In addition, raw foods have their chemistries intact which means that our bodies benefit deeply on a molecular level.

I like eating raw foods moreso in the summer than the winter because I want foods that warm me up in the winter, and if you cook a food it is no longer raw.

I will say, too, that I really enjoy the raw week. My energy and sleep seem to be improved.

Lastly, you need to make sure that you get fresh foods (not spoiled or contaminated, be sure to buy organic (so you don't ingest pesticides) and wash the foods well (I do a dishwashing detergent in a sinkful of warm water just like washing my dishes) before using them.

If you try it, let me know what you think!

I started today, and as I looked over the prescribed exercises, I saw I didn't even have to leave the house!

Question on counting the walking lunges: Does each step count as a single rep, so that 8 reps equals 8 steps?

Or do you count one right step and one left step as a single rep, so that 8 reps is 16 steps?

I did the former today, but thought I'd check for next time the exercise comes up.

Yeah! Good news on the start. The "home" program is designed to be worked at home. That's the beauty of it!

About reps... They are a total count UNLESS you are working each side independently (like 1 leg squats, lunges, 1 arm rows, kickbacks, etc). If you work each side independently, then you work the prescribed number of repetitions per side. Your lunge count would be 8 per side, or 16 (remember to make it tough by carrying enough weight).

I'm trying to lose about 5-10 pounds that I have gain since I stopped excercising because of limited time. I work 8 hours a day and attend college for another 4 hours after, so its a little hard to juggle school, work and a family at the same time. Any suggestions?

Yes I do have some suggestions. Park as far as you can (with getting to class on time) and “walk” to class (and to work for that matter), while taking stairs, etc, whenever you can. Do 1 set of push-ups, one set of lunges, one set of chair dips, one set of crunches and 20 jumping jacks (10-15 minutes) each morning and you’ll be off to a great start. Also, watch what you eat.

For exercises: http://www.thebodysculptress.com/exercises.htm
For how to eat: http://www.thebodysculptress.com/august02.htm

Your nutrition is only 925 calories!!! For such an active lifestyle this seems severe. I read this and thought "Wow, what a failure I am!" because I know there's no way that I'm willing to make that kind of sacrifice. I was feeling extremely discouraged and frustrated yesterday when I realized my 1200 calorie diet plus TONS of additional exercise for the week rewarded me with a GAIN! Arrrggghhh!!

However, I also know that I'm not willing to make an extreme sacrifice of such calorie restriction so I guess I'm at that crossroad where I have to either accept a higher bodyfat percentage or go extreme. I will not be going extreme. I'm fighting hard the feeling to just give up trying to accomplish more than maintenance at this point.

I've been tweaking steadily to this level for 6-9 months so I am completely satisfied (I'm so full right now) and very happy with this food. I love all of it and am ready to eat when the time comes.

925 cals is only "severe" in light of American (obese) standards. I keep telling people that 2000 is way too much. I have been up front and state as often as I can that at 5'4" and completely active I feel best and look best at ~1000 big-food calories. At my 925 I'm losing about 1/4 lb a week -- perfect for me. I'm aiming for 115-118lbs as a standard (at 119.5 now), now that I know best how to eat after going through the blood type and metabolic typing process.

The trick is to stay full with BIG low-cal, low-starch foods. As soon as I switched the fruit to the pickle I made another big drop. When I switched from the pancake to the lower cal cereal, I started making a little more progress.

Remember, I'm shooting for ~10-12% body fat, not 18-20%. My arms aren't pretty and sculpted until I get to at least 13.5%. My diet is stricter than yours has to be, but it is a model for you to go by.

Did I mention that I make several decaf/hot chocolate (very low cal but fills me and makes me feel like I'm cheating) each day as well as sucking on sugar-free (VERY GOOD) mint chocolate chip and chocolate caramel hard candies? I still add another baggie of popcorn if I need it, but that's only about every other day. And I've added a big bowl of veggies marinara at night as my stomach expanded over Easter -- big bowl of carrots, broccoli and cauliflower with spaghetti sauce and a bit of parmesan cheese.

Today is going to be a beautiful day here in North Carolina :) I just wanted to ask a question. You had told me that I was an "apple shape". Does this mean I'm an Endomorph or one of the others?

The ecto/meso/endo doesn’t relate specifically to either apple or pear. Either of the 3 can be any of the two.

Read “Your Body Type” in “At Home With the Body Sculptress” (get to it here: http://www.thebodysculptress.com/Books/index.html) to see what your body type is. Whether you are an ecto/meso/endo will specifically determine your programming.

If I do all four of your four programs on abs, legs, tushy and arms together over the next four weeks, will I see a major change in my body. I've been training with weights and i'm very fit aerobically--i do cardio 3 to 4 times a week but will increase that to at least 6 or 7. I want my thighs and hips thinner.

It’s hard to say how much you will change without knowing your current level of body fat and degree of/length of time of weight training.

If you are already lean and fit, you won’t change as much as if you were overly fat and fit. Remember, though, that you can exercise until you are blue in the face and unless your food falls in line you’ll get stronger and feel better but your body will look the same (the same overlay of fat tissue). The exercise will definitely help, but you won’t see the layer of fat disappear unless you have a good caloric deficit (eating less calories than you consume) with the proper macronutrient ratio (lean proteins and healthy veggies, etc).

I can't seem to find the dumbbell press in the exercise library. Is it under another name (chest press)?

What is the difference between the hammer curl and the bicep curl? They look the same to me.

Yes – db press is chest press
Hammer curl is done with palms facing each other the whole time – up and down. Bicep curl palms “twist” from palms facing each other/hips in downward position to palms facing shoulder in upward position. Works the “head” of the bicep differently.

I realize you are very busy and will answer this as soon as you are able. My question is: what type of exercise can I do to tighten my chect or pectoral mucles. I am 19 years and my breasts are soft and droopy. They have fallen. I want to know how can I tone my chest to have perky smaller breasts?

Girl…. I wish I was 19 again. I’m afraid that the news I have for you isn’t what you want to hear, but we cannot change our breasts through exercise. Breasts are fatty tissue that may shrink when our level of body fat shrinks which will reduce our breast size, but exercise doesn’t reshape it because exercise works muscle, not fat. I will bet, however, that your breasts are beautiful!!! At 19, everything about you is beautiful. Whatever they look like, believe that. Have confidence in your youthful beauty and be thankful for what you have --- even if it isn’t perfect. Because at 29, 39, 49, 59, 69 and beyond, you will look back at 19 and wish you had your beautiful youthful body back!

To work your chest muscles, push-ups are excellent. If you aren’t strong enough to do them on the floor, push up from a wall (while standing), or the kitchen counter or something else that’s elevated. You can also do “flyes” and “chest press”. Look them up in the free exercise library from my main web page. It’s all good.

Be happy!

After a couple of weeks, I have lost 2-3 cms off my waist, hips and thighs, right in line for losing a dress size in 4 weeks. However, my tummy doesn't seem to have decreased at all, although I must admit that this seems to be the hardest part of the body to get an accurate measure. Do you have any recommendations of how I can get this moving in line with the rest of my body?

By the way, what is the difference between a Hammer curl and a Bicep curl? I can't tell the difference, from the picture and description they seem the same.

"You know... I wish I could pick a spot and work it to be what I want it to be, but I think God wanted us to continue to be humbled, because there is no such thing as spot reducing. Generally, "apple" body types find that the belly is one of the last areas to reduce. It shrinks along the way to be sure, but not as quickly as we would like. I'm working on mine right now, too!

If you eat, do your strength training and your cardiovascular exercise as you should, everything will come off as it decides it's ready -- pretty evenly over time. It's kind of like a snow pile that melts. It comes off from the outer edges and works its way inward.

Good question about the bicep curl exercises that are illustrated in the book. A "hammer" curl is something like swinging a hammer. As you stand, move each of your palms to face your hips inward. Then keep them facing each other as you move your forearms up and down. It is kind of like swinging a hammer, which is where the name comes from.

A standard "bicep" curl begins the same way, only your palms rotate inward to your shoulders on the way up. At the top of the "curl" your palms/fists face your shoulders. "

I am new to your group. My husband has a small Weider home gym #245. Could you suggest a program utilizing this piece of equipment? OR Should I just follow the 10 suggested moves including: Chest press, Butterfly, Lateral Pulldown, Biceps curl, Shoulder shrug, Triceps pressdown, Leg curl, Leg Extension, Hip Abductor, & Ab Crunch.

Having a home gym is a nice alternative to using the dumb bells. You have “complementary” exercise. So you can use the gym, for example, when your 12 Week Program calls for “DB bicep curls,” or you can choose to do the entire gym, as you have described on one day, or do the “cable” (your gym) component along WITH the dumb bell component (like do the DB Bicep Curl and then the Weider Bicep Station). The more you mix things up, the better your body will respond. Just a note, you probably don’t need to do the shoulder shrug. It’s my experience that women don’t generally need a stronger/larger trapezius. It gets worked along with many of the other exercises. Plus, if you’re like most women where you carry your stress in your shoulders/upper back, you may get quite a lot of pain there (like I do) which will be aggravated with that exercise.

I just signed up to receive your e-books this morning. In reviewing your programs for "Lovely Legs", "Awesome Abs"," Astonishing Arms", and "Tempting Tushy", you note which exercises to perform but there are no directions for the actual exercise. Where do I get this information?

If you click on the exercise name, it will open up a page that illustrates and details the exercise. It will open in a small window. You can find the "enlarge" icon to make the illustration and descriptions bigger.

I just wanted to let you know that I have been keeping up with the newsletters. I really appreciate the recipes that you are able to give out.

I do have an eating question for you. I'm not sure if you've ever dealt with the following issue, so here goes. I'm not sure if you remember, but I work at a manufacturing facility that is in operation 24 hours a day, 7 days a week. I have just started working the night shift and I'm not sure about when to eat given the hectic schedule -- a 2 week rotation working 2 days on, 2 days off, 3 days on, 2 days off, 2 days on, 3 days off. The working hours are kind of inconvenient 6 pm to 6 am.

My goodness you have a tough schedule. I used to do shift rotation, too, and it isn't any fun is it? I feel for you.

My normal days are up at 7:15, out the door at 8:30am and back in the house at 9:00pm ~ 13 hour days. I keep the same food program as I've been sending you all (The Inner Circle) -- just 5 meals. I begin eating at 7:30 and eat every 3 hours until 7:30pm - 5 meals. Then I go to bed and do it all again the next day.

If I were you I would eat within 30 minutes of getting up and then every 3-4 hours until you've eaten your 5th meal. If you are trying to build/maintain muscle (I'm trying to burn fat), then it might be important to have another chicken breast or shake if you're hungry later.

Hi Angela - Your Pina Colada sounds fantastic! Yum!! Actually I've been making something else but similar for breakfast these past weks - Ambrosia with a small banana or two and fresh pineapple chopped in and an orange cut up and some fresh grated cocount sprinkled on it - it is delicious and lasts me all morning. We live in Coconut country (India) you know!! Right now we have plenty of fruit grapes and papaya and watermelon as well!

If I get hungry later in the morning I have some homemade yogurt - much better than store bought - and a couple of table spoons of musesli sprinkled on it around 11 or 11:30 and then lunch around 2 or sometimes I have it as a midafternoon snack and have an earlier lunch.

Yes. I am exercising too - inspite of the heat!! I'm just learning some Pilates and it is fun I guess because it is new. A friend has promised to teach me some simple yoga too maybe next week, I'll tell you about that when I learn. Honestly we don't have to work to sweat here in the day time! God Bless you Angela, you are truly a special person!

Aahh... Such a nice message -- no response required.

I'm a little concerned about doing the deadlifts in "At Home With The Body Sculptress" as it seems to go against everything I've been taught in workplace safety about lifting (to use the legs and not the back). Are there any special precautions I should take to avoid injury?

This is THE BEST way to build hamstrings, but it there is also an element of risk – mostly due to incorrect form!! In order to reduce the risk, 1st, make sure your chest is out and your shoulders are back as you lean over – folks in the work place generally curve forward at the spine. This form keeps the spine in proper alignment. Then for folks with a weaker lower back, place one foot forward before leaning over on to the forward leg, placing your weight on the forward heel. It then becomes a one-leg deadlift. You might try doing it without any weight to start as it can really make your hamstrings sore the next day!

Since writing the book I have begun doing a one-leg deadlift with my home clients to eliminate the possibility of a strained lower back. This one-leg change can make all the difference.

For more information, check this out: http://www.exrx.net/WeightExercises/Hamstrings/BBStrBackStrLegDeadlift.html

What do you think about yogurt? I have read many articles about the advantages of calcium and yogurt as they contribute to fat loss. However, I eat about 2 8 oz. containers a day of the Bryers light which has 120 cals, 0 fat, 22g Carb, 8 g protein and 16g sugar. Is the sugar content enough to sabotage weight loss? Since incorporating it into my diet I have lost four pounds, but wanted to know what you thought about the sugar and just general health benefits. I would be interested in your thoughts.

I think it's great, and am envious of those folks who can incorporate it without any negative health effects (dairy sensitivities like I have). If you like it and you've lost weight I think it's good. You obviously aren't having a problem with the sugar or anything else right now. Enjoy!

I just wanted to let you know that I have been trying to keep up with the strength training exercises along with the cardio. One thing I'm finding though is that the strength training is taking me almost an hour and a half to get through. And since I'm trying to do the max anount per week of it and the cardio, I'm finding it very time-consuming (on days where I'm doing both - approx. 2 hrs 15 mins or so). I don't want to take anything away from my workouts and efforts to get my body where I want it to be, but my job has been so stressful/demanding lately requiring me to work long hours and some days I'm not even getting my full lunch that I'm finding putting over 2 hrs into a workout (even if I break it up to do it 2 different parts of the day) is adding more stress into my life with everything else I have to do around my long work hours. Is there any way to condense my workouts some to still get high impact, but in less time? I'm just really struggling with the timing and getting a bit worried about it. I am very willing to devote an hour or even a little more than that most days to working out...I'm just finding that I'm struggling with finding more time than that these days. However, if reducing the time is going to significantly diminish my results, then I don't know what to do...

Wow…. That’s certainly not what I intended for you! The workouts should only take 30-60 minutes. Are you going straight from one exercise to the next? Each of the exercises should only take ~1-2 minutes to complete, then ~1 minute in between. If you only have 30 minutes, then by all means just go through 1 set – NO problem!! If you have 60 minutes go for 2 sets. If you are really ambitious and have extra time, go for that 3rd set. One time through is certainly adequate when pressed for time. Don’t let it stress you. It should complement, not detract from your quality of life. Let it help not hurt you. If something isn’t right or is stressing you out, make a positive change so that it is something you can do (for you!) for the rest of your life.

I have bought your book "Become a Fat Burning Machine" and I have been reading your recipes, and in your Spiced Risotto recipe it doesn't says how much rice should I use. Please can you tell me how much and what kind of it i should use?

Another question is that I don't want to use protein shakes, so what kind of shakes would you recommend?

Interestingly, there isn’t any “real” risotto as we know it in that recipe. It’s called risotto because of the mixture and how it’s cooked. The beets themselves are the actual “risotto” in the recipe. Just to note, I had to quit making this because I loved it so much I couldn’t stay out of it – and I never ate beets before making this recipe. Remember that I make 7-28 servings each time so that I have it on hand for a week or longer.

There are lots of alternatives for shakes. Here are a few I like:

Pina’ Colada: blend 1 raw egg, 8oz pineapple juice, 1oz coconut milk, 1t shredded coconut and ice

Berry Pleasure: blend 1/4c blueberries and 8oz almond milk

Pumpkin Pie: blend 8oz almond milk, ¼ cup canned pumpkin, 1t pumpkin pie spice

In short, you can use eggs, animals’ milk (cow, goat, etc) and yogurt, and nut milk for the protein. Then add your favorite ingredients and blend. To lose weight I would try and keep the calories down to 300 or lower. To gain weight, the sky is the limit based on your metabolism. I have one client who is trying to gain weight who mixes a 600-800 calorie drink each morning.

It turns out I have a pilonadil cyst on my tail bone! I have had this for about 10 years and always just thought I had a really sore tail bone from exercise. My first recollection of it is about 15 years ago when I told a team mate of mine in college that my tail bone was really bothering me and she said that happens to her when we trained a lot. I just knocked it up to hard training.

I would have flare ups from time to time (about every 3 months I guess), but my tail bone is always sore. I have really been working out good...I have been doing elliptical and running and strength. I had a great work out on Friday and I my butt and tail were really sore afterwards... I didn't think much of it until Friday night I hard a hard time sitting and laying. Then, on Saturday, I was so sore! We went out for Valentines on Saturday night and the couple that went with us noticed me fidgeting in the front seat of the vehicle. I told them I was suffering from a really sore tail bone (by this time I am thinking there is really something wrong...my husband suggested bone spurs). Then, our friend asked if I have a dimple on my hind above my tailbone...I said yes!! I always thought this was how my body was made, when in fact this is a sinus opening to a cyst!!! I couldn't believe he had one before!

Anyway...we got home and did research on the Internet and wah la... Yes this is what I have... a pilonadil cyst. It is infected right now and I need to have surgery at some point. These things can really get nasty. If you want to read more about it here is a good web site...pilonadil.org.

Exercise is not painful with this...it is the after effects...achiness. And, I truly believe that exercise irritates. I have thought that I could cut back and just do walking, but I think the elliptical should be ok. What do you think Angela? And do you know of anyone else who has this? I have done a lot of reading about it and I am so shocked that I have this and never knew til now!

WOW! I read about it here: http://yalenewhavenhealth.org/library/healthguide/IllnessConditions/topic.asp?hwid=ug1160 as I have never heard of it before. And as such, I am not sure about the exercise. I can say, however, that it's hard for me to believe that exercise is bad for anything. In fact, more and more research proves that moving the body is so good for us in so many ways that those right out of major surgery are encouraged to get up and walk within 24-48 hours afterward (unlike years ago when we were told to ly in bed for weeks at a time).

That said, I would do the following if I were you:

1. See a doctor
2. Learn how to keep the chance of reoccurance low (shaving, daily antiseptic, etc)
3. Exercise and see how it seems to affect it.

It could be that the exercise causes heavier sweat and oil secretions--especially during periods of heavier training, which if cleaned affectively right afterward (or perhaps doing something like wearing a band-aid with tea tree oil while exercising), may completely treat the disease going forward.

What I can tell you is that I have a similar condition! I fell down some stairs in college and afterward had a sore tail bone on and off for 10 years. My assumption was that I had broken it and that there wasn't anything the doc could do to treat it and so I never went to get it diagnosed/treated. It was so bad, however, that I bled from that area on a regular basis (I knew that blood related to cancer was "old" and very dark and this was bright red--fresh) and had a great deal of discomfort sitting in hard chairs and doing abdominal exercise, etc. My assumption -- AFTER 10 YEARS OF PAIN -- proved incorrect as I finally had a colonoscopy that detected internal hemerrhoids. Changing my diet (seemingly fixes everything!) resolved the problem in 2 weeks. Had I gone to the doctor in the beginning the quality of my life over 10 years would have been very different.

My question pertains to my exercise...and trying to lose weight. Like I said I have been doing really good working out and I have been eating good too. An average of 1200 calories a day. But, my weight keeps pinging up and down and as far as the scale says I haven't lost any weight...could this be due to the infection? My body is trying to hold on to everything it has to fight the infection?

I doubt it's due to the infection -- although it may be. If I were you, and I was SURE that I had been eating 1200 cals on a regular basis (are you measuring and journaling? 1200 a day is hard to maintain), then I would reduce the cals to 1100 for a week or two and measure the results. If you've been maintaining, a reduction in calories, everything else being equal should show a reduction in weight. If you are reducing, keep with it unless and until you hit a plateau, and then if you want further results, reduce again by ~100 cals. Keep in mind that "simple" snacks can really add up in a day. 1 no-sugar added hot chocolate is 50 cals and 1 oz of nuts is 100 cals. I suggest making a meal plan and sticking solidly with it for a while. It sounds like your exercise is fine.

I have a question about my legs... I tend to build muscle fast and I think I have way too much muscle in my thighs. Do you have any tips on decreasing that? I have stopped doing lunges and squats. I think if I let my muscle atrophy in my legs, I would lose 10lbs!!!

You have two options -- atrophy is one but then the muscle gets weak and you may get smaller but without the tight appearance you desire. Instead I would suggest really high reps to burn down the muscle while keeping the tone. For example, you can do 50 - 100 squats and 15 mins of walking lunges (both without any weight). You can also do the cardio with very high intensity intervals and longer durations, like do the stairclimber for 45 mins keeping the intensity at 70% and then 95% over and over. Bring it down to 70% just long enough to catch your breath and then bring it back up to 95%.

I haven't yet bought dumb bells, I wanted to discuss this with you first. Meanwhile I have used a couple of crystals that I had to get started. The problem I have is that I have a weak shoulder. A couple of years ago, I was going to the gym and had to stop because of my shoulder. Instead of getting stronger, it gets weaker. Rotator cuff problem or something. So with lifting these 2 crystals, both around 3 lb each, I have started again to have problems with my shoulder. I don't know if I can manage anything heavier, or even the 3 lb. Not sure what to do about this one, what do you suggest?

I suggest limiting shoulder exercises (and those that impact your shoulders) to 1x per week to start. As you strengthen it (without overworking it, it should be able to handle more and more. I wouldn’t lay off completely – just limit it to start. If it doesn’t get better, seek out a physical therapist, if you haven’t already. Find out what specific exercises (massage?) you can do to strengthen that and then do the exercises. The worst thing you can do is to not to anything. Remember that.

I just read the article posted on Bikram Yoga. I took the Yoga Challenge last fall, which consists of taking 6 classes per week for eight weeks. It is an INTENSE course and promises to give you life-changing differences in your body and mind. I completed the challenge and while it was very difficult, it was also very helpful. I was having chronic lower back pain and had no instances of pain while taking the classes. I have not been to a class since January and my back is killing me again.

I did not notice a dramatic loss in weight, even though I was drinking a gallon of water a day and losing pounds a day in sweat, but I was very toned. I am not flexible and although I am still not after completing the course, I can say that I learned proper ways to stretch my body.

Years of running took a toll on my hamstrings and learning to strengthen those muscles in my legs and back was very helpful.

The breathing they teach in the class has enabled my once asthmatic self to run 4 miles a day with no breathing problems.

Although some may say Bikram yoga is dangerous--it is ONLY dangerous to those people who push themselves too far. None of the instuctors EVER tell you to push yourself. You should stop any movement when you feel pain. I do not work at a Bikram studio, nor am I practicing now (which I wish I was) but please let people know that this type of yoga is excellent. You feel so much better about your inner and outer self after just ONE class. Yes, it is hot--but you feel great knowing you are ridding your body of unwanted toxins. I may not recommend to everyone to do the Challenge--six days a week of 90 minute classes for 8 weeks is a bit much---but I learned so much about myself, my body and was able to rid myself of chronic back, knee and joint pain--and I am only 29 years old!!!

For anyone out there who wants to try it--I HIGHLY recommend it! Just know when you are at your limit. You will NEVER take another class and feel better about your workout when you are done than with Bikram Yoga.

Thanks for the information though--I just didn't want people to get the wrong impression of such a great class.

My goal is to get to a size 8 by my birthday on the 26th April, before would be nice. I wasn't sure whether I should do the 4 week programs as well to boost things along. Like everyone, I guess, I want results ASAP. But I suppose what I have been doing is starting to work and I just need to perfect what I'm doing more.

You have 8 weeks until your trip and you are in a 10 now. You can definitely get into an 8 by then. You need to do two things – use as much weight as you can for your lower body exercises and for all of the upper body exercises that don’t impact your shoulder. You’ll find that if you keep your chest pushed out and your shoulders rolled back those exercises that might otherwise impact your shoulder will be achievable. Bicep curls, tricep kickbacks, chest press, etc. I would continue on with the total body for the 8 week period and do your exercises 3 times a week. The 4 week programs are like icing on the cake for when you get in better shape. Also, continue with your intervals 2-5 days a week, as much as you can handle without overworking yourself. Your 8’s might be too big then!

The biggest hiccup I'm facing is that I'm going on holiday to New Zealand in 2 weeks, for 2 weeks. I intend to continue my program as much as possible.

This is not a hiccup. You can carry exercise bands and do the exercises in the hotel room (or wherever you are) in the a.m. before you leave, or in the evening when you return (only takes 30-45 minutes). Do not let a special occasion be something that gets in the way of your healthy lifestyle, but find a way to incorporate it into it. That’s how you achieve long-lasting lifetime results.

I have a question about the at-mome no-equipment required cardio program in "At Home With The Body Sculptress." When you say 3X Up/Down Stairs what exactly do you mean - a whole flight of steps? I live in an apartment so would need to find some other equivalent. Would bouncing on a mini-trampoline for 3 minutes be an o.k substitute?

Also what do you mean by one-legged bend - is that the same as one-legged squat?

I think most of the others are given/illustrated in your exercise library except "Doorknob Bicep Curls"! What exactly is that?

Sorry to be so dense but it is hard when you have no real trainer around to ask questions! India needs to come a long way in that area!! Gyms are coming up but basically there is a lot of equipment lying around with no one to tell you how to use it or how it can kill you! The bigger cities probably have better facilities but not my town. There are now a few places but they are not in convenient locations - one has to travel too far and so it makes it a no go situation.

Yes, I mean a whole flight of stairs and the trampoline would be a nice substitute.

The one-legged bend is where you lean over on one leg, pulling the other leg up behind you and getting your leg and your upper body parallel to the floor. You end up bent over with a straight line from your heel to your shoulders (parallel to the floor) and one foot planted on the floor. Bend over, stand up, repeat all 20 on one side before doing the other side.]

The "Doorknob Biceps Curls" are done squatting up against an open door with your hands on the door knobs and your feet on either side of the door. Pull your body up and down by flexing your biceps.

You are not at all dense. I didn't explain those exercises in the book so it's a good question worthy of posting on the web site! And, since you are asking, you are obviously using the program! I'm proud of you! Keep up the good work.

I was reviewing your meal plan for this week and I am confused about the amount of calories you consume. Is 1100 too little? I heard that if you decrease too much your body will go into starvation mode and you won't be able to lose weight? I am 5'6 and 150 pounds. Should I cut out that many calories?

Every body is unique. The bottom limit is actually 800 cals -- that's where obesity docs put folks for intense weight loss, BUT....

It is only a matter of calories after you do the following:

(1) get rid of sugar
(2) get rid of processed foods (bread, crackers, cereal, etc)
(3) try to minimize liquid meals (they do not boost metabolism and do not satisfy for long)
(4) start eating more often to maximize metabolism
(5) make sure you are getting enough protein and veggies as well to max metabolism (they are hard to digest)

THEN, as your body plateaus, you start cutting back on calories. It is in the end what will get you very lean.

Interestingly, those of us who stay lean have come to understand that the American guidelines are WAY TOO GENEROUS which is one reason why we are all obese.

I've pretty much determined that MY OWN personal body achieves body fat % according to these guidelines:

1000 cals = 10%
1100 cals = 11%
1200 cals = 12%
1300 cals = 13%
1400 cals = 15%
1500 cals = 16%
1600 cals = 18%
etc

So when I'm getting leaner in the Spring, I cut back to the required cals. Right now with snacks I'm probably at 1200-1300 cals.

One published guideline is to multiply your bodyweight by the following for the following goals:

bodyweight x 10 for fat loss.........................for me that = 1200
bodyweight x 11 for maintenance.................for me that = 1350
bodyweight x 12 for gain.............................for me that = 1476

Think about how hard you have been exercising. An hour a day is A LOT! If your body isn't reducing and you've basically accomplished 1-4 above then you will need to start reducing calories (100-500 a day to start).

I have bought your book "Become a Fat Burning Machine" and i have been reading your recipes, and in your Spiced Risotto recipe it doesn't says how much rice should i use. Please can you tell me how much and what kind of it i should use?

Another question is that i don't want to use protein shakes, so what kind of shakes would you recomend?

Interestingly, there isn’t any “real” risotto as we know it in that recipe. It’s called risotto because of the mixture and how it’s cooked. The beets themselves are the actual “risotto” in the recipe. Just to note, I had to quit making this because I loved it so much I couldn’t stay out of it – and I never ate beets before making this recipe. Remember that I make 7-28 servings each time so that I have it on hand for a week or longer.

There are lots of alternatives for shakes. Here are a few I like:

Pina’ Colada: blend 1 raw egg, 8oz pineapple juice, 1oz coconut milk, 1t shredded coconut and ice
Berry Pleasure: blend 1/4c blueberries and 8oz almond milk
Pumpkin Pie: blend 8oz almond milk, ¼ cup canned pumpkin, 1t pumpkin pie spice

In short, you can use eggs, animals’ milk (cow, goat, etc) and yogurt, and nut milk for the "liquid" protein. Then add your favorite ingredients and blend. To lose weight I would try and keep the calories down to 300 or lower. To gain weight, the sky is the limit based on your metabolism. I have one client who is trying to gain weight who mixes a 600-800 calorie drink each morning.

I read about your program on the web and I wondered if this is only geared towards women? I need some major help. My doc is talking about surgery and I don't want that, but I'm a 330lb 5'10" male. I don't have $87 right now. Maybe we could do some payment plan or something? I'm really commited to change. They did surgery on me. I thought I had an appendicitis but instead it was dead fat tissue that had died pressing against my appendix. The surgeon said he almost couldn't get to it without cutting me all the way open. I had microscopic surgery. Now they are talking about gastric bypass. I don't want that and it sounds like you can help. No more fad diets, but I need to be able to work out at home with just standard things--no expensive equipment. Any advise would be appreciated.

I'm happy to give you a GIFT of my program if you think you will use it. You have to know how to open a PDF file and read the information on the computer. The program will tell you what to do and show you pictures of the exercises. All you need at home is a set of dumbbells. Considering that you are so out of shape you might start with a set of 5 lbs and 8 lbs and then get one set at a time above that as you get stronger.

If you think you will/can use the information, just say the word and I'll send it to you.

...Angela's note: As directed by my loving God, Terrance did receive his free gift. If you need help and can't afford it, just click here.

THANKS FOR SENDING THE INFO I NEEDED, I HAVE READ 1/2WAY THROUGH THE FIRST PROGRAM BUT KEEP GETTING CLIENTS AND IT'S HARD... IT BUGS ME, I JUST WANT TO GET STARTED....I HAVE A QUESTION AND INFO TO TELL YA FOR HELP.... YOU MENTIONED TESTASTRONE (SP) PROBLEMS. LOW VOICE, MORE HAIR AND SUCH...WELL I HAVE SOME OF THAT AND HAVE GOTTEN TOTALLY ALTO VOICE. DOES THAT HAVE ANYTHING TO DO WITH ANYTHING??? ALSO,...I TAKE H2O PILLS EVERY NIGHT, CALCIUM, HERBAL THYROID MEDICINE, OMEGA 3, EVENING PRIMROSE OIL, ESTROVEN FOR MENAPAUSE AND A PILL WITH SUNFLOWER FOR CALMING DOWN, THE HEALTH FOOD LADY SAID STRESS MAKES YOU GAIN ADN THIS PILL WILL HELP. NOTHING AND I MEAN NOTHING HAS HELPED ME LOOSE. WITH WHAT IM TAKING AND 4YRS INTO MENAPAUSE, AM I DOING THINGS WRONG OR CHAnge anything???

Good… Keep reading!

It is not easy to lose weight. If it were, everyone would be skinny, right? You have to decide that you want it and then do the work to get what you want. If you ask people like you who have lost a lot of weight what they have done, they will tell you it was all diet and exercise.

I wouldn’t worry about the testosterone for now. If you find that you develop really big muscles, then you should get your levels tested. An alto voice is simply a sexy female voice. It’s a good thing. And our hair growth accelerates as we age (bummer!).

The supplements look fine to me.

Here’s what you do. . . keep reading. Decide you are ready to do what REALLY works. This is not a quick fix, it’s not a miracle pill, it is a truthful, effective nuts and bolts program that is the ONLY way to lose weight and keep it off. Keep reading. Get through number 2 below and then start working your program. This program will take you through the rest of your life, losing 1-3 lbs of fat every week or so, safely and permanently as long as you continue exercising and eating better, until you get to your maintenance weight. Commit to follow it for 12 weeks. The 1st 4 weeks sets you up for the 2nd 4 weeks, etc. You get stronger and more able to work better and you learn how to eat during weeks 1-4. Your results really start to maximize during weeks 8-12. Don’t give up. Decide that you want a healthy lean body and go to work, and keep working it and you won’t be sorry!

Have a nice weekend getting started! My prayers are with you.

In trying to understand the meal planning you referenced in your August 2002 article, does vegetables mean fruits, too? How important is the timing between meals to stick to?

The timing of meals is very important. Research proves that our bodies dip into low gear with a corresponding dip in blood sugar and energy at about 3 hours. If you eat something every 3 hours your body stays burning at a hotter level which means you burn many many many more calories in any given day. I have to say that eating this way is the most powerful weapon I have in restructuring my body. It is the cornerstone to my success.

Fruits are sugar, vitamins and water. Although they are nutrient, eating too many of them in a day can equal a sugar soft drink. In addition, our fruits have been genetically modified to be sweeter than they used to be so that we eat more of them (which all contributes to obesity). I try and stick with 1 serving each day (1/2 apple, and a small palmful of blueberries and pineapple in an afternoon salad).

If you want to try eating more frequently, you might try taking what you normally eat in a day and simply split it into 4-6 smaller meals. For example if you ate 3 meals a day, split them up a bit so that you move some of the food to other times of the day.

Here is what I'm eating this week:

7:30am: 1 egg sunny side up over a toasted ezekial bread and 1/2 apple
10:30am: 1/2 serving of meatloaf with 4-5 artichoke hearts
1:30pm: 1 medium veggie salad with the fruit from above and some walnuts
4:30pm: 1 can mustard sardines over a bed of fresh spinach
7:30pm: 1 fresh organic chicken sausage over 1 cup steamed spinach with lemon juice/feta

If I'm hungry in between I eat some "Rye Vita" crackers and or celergy with hummus.

Do you know of any safe supplements that help curb appetite and reduce sugar cravings. I am still having a terrible time losing any weight. I have firmed up with a personal trainer at the gym, but my diet is what needs help. Without reading the entire Metabolic Typing and Blood Type books, I have determined that I am a mixed type with an O blood type. I have tried everything. What supplement can you recommend? I used to take things like Xenadrine and Hydroxycut which helped, but all the non-ephedra products don't seem to work! I am currently trying Anna Nicoles famous Trim Spa---but I ate more yesterday while taking that than if I had taken nothing!!!! Any thoughts?

I sure can relate!

After my own success, I am convinced that it has to do with the meals. And, some sugar is fine -- especially after your workout. I, too, have a sweet tooth, but if I allow myself one meal (i.e. granola and hot chocolate) and sit down to savor it, it seems to do the trick.

* Plan for a sweet meal and eat it early in the day (so that you have time to burn it off) or right after your workout.

* ex: Take a rye-crisp cracker -- something whole grain and add a little no-sugar added jam to it (I like fig/ginger).

* ex: Granola bar and no-sugar added hot chocolate.

* Make sure your other meals contain some natural protein with some veggies -- this will eliminate or minimize the cravings.

* Have a salad with some sweet built in -- like cubed pineapple and blueberries, along with one of your meals.

* Remember that Stevia and Splenda can make a protein shake taste as sweet as you want it to be.

I say opt for the sweet vs feeding yourself chemicals. You may be surprised just how easily and healthfully this can be fixed-- without any supplements.

Remember not to buy into the "eat less to lose weight" mentality. Eating like a bird only gives you the metabolism of a 50-year-old.

Girl, I'm about to turn 39 and have a hotter metabolism than ever. Eat whole foods, work intensely and don't worry about gross weight. If you are tightening up, you are losing fat weight and gaining defnition weight. That's good news!

Your only concern should be getting smaller. You might even stay off the scale for a couple of weeks and just monitor the circumference of your waste! Take the time to tweak your diet and monitor your progress. If something isn't working make a note and tweak it somewhat. Then see how that works.

P.S. "O" is the protein type of blood type. I'm a double whammy - Protein Type and O. The Blood Type Diet suggests focusing on heavy proteins -- dark meats, with at least every other meal. I get 3 meals of meat a day and it really helps. After my meatloaf (buffalo and beef), artichoke hearts and salad meal (at 12:30), I am fully satisfied and don't even think about food again until at least 3:30pm. It really works well.

Get this.......once I received your program, I needed to print order to be home with my fam. and read. (comp.is at work) all that back & fourth trouble you had to go through with me finally ended....THEN I needed ink, husband bought me ink (husband) couldn't get it to work,......... finally fixed. Went to your program to print??? no connection!!! They turned my server off do to late payment. What I had printed b4 the shut off was half words cut off and we filled them in trying to figure out what it said, i was desperate to begin your program. I waited till the 30th to get connected again, tried, NO CONNECTION. He said I went over my 200 hours in internet time so I now need to wait till April 1 to get it turned on. AS YOU CAN SEE THIS MORNING IM FINALLY HERE AND WILL BEGIN PRINTING YOUR PROGRAM AND LISTENING TO YOUR SEMINAR.!!!!!!!!YEAH!

On the evening I couldn't get anything to work, clients left & husband came to my shop, I started crying & could hardly speek. I told him I wanted his help for him to read this program w/me, coach me and tell me what work out to do next. This menapause fog is hell I tell ya. For me to ask husband for help is odd for the fact I have been so angry at him for yes being thin, eating what he wants and telling me if I lost 20lbs he'd be more attracted to me. ouch. But I know he loves me and he's just stupid!!!!!! hahahah I know he loves me and means well, he was going to be a pastor , that fell through do to politics in the seminary, long horrable story, not his fault. SO I asked him for help and he is.

Thank you so much again, I finally can't wait to get started, yesterday was my first day, I got on the tredmill 30 min. jog/walking fast. One day at a time.

My goodness, you really did have a TON of obstacle to overcome, didn't you? Everyone else should be inspired by your effort in the face of everything! Good job.

Hello,,,I wrote you 3-4days ago excited I was starting your program finally, I did the tredmill 30min. then the next day, my grandpa is in the hospital hanging on a prayer. My son's prom and updo day with another late night. My husband evensaid there was no time with in the last 2 days to do my second day workout. I feel like such a slob. Question. Should I start all over now or just do day 2 and start from there? Another question. On your sugar index of high and low foods, It was overwhelming to me with some of the food Ive never heard of. SO. Are egg whites and vegies low,,,I didn't see them on the chart? I was looking for poor people food right in my own kitchen or at shop n save. I eat chicken breasts w/mustard and vegies...what about nocarb fudge bars???hahahah boy do I need help with eating too. I do eats oats plain,,eveery morning.

LIFE GETS IN THE WAY -- sometimes more, sometimes less, but it has a way of knocking you right onto your tushy just as soon as you get going. It does it to me, too. So what do you do? You keep putting one foot in front of the other. If you miss a day, start back as soon as you can, on the next day's plan. It is all about making as many positive choices as you can and doing your best, which is all you can ever expect from yourself.

So I would suggest just going to the next day's workout and starting there. That's fine.

The glycemic index in very comprehensive, isn't it? I don't know what a great deal of that stuff is either. Egg whites and veggies are very low. Meat and fish (protein) of all kinds is very low. In fact I think that the more closely we can stick to lean proteins and veggies, the better off we are.

Low-carb fudge? Sure, why not. It's all about goals. Decide what you want to accomplish (i.e. 1 inch off of my waist) and then get to work. If the food you are eating and the exercise are getting that for you, then you are just fine. If not, change something (less food/calories, more exercise). I have a low-carb bar on a regular basis and Michael and I like to make sugar-free jello pudding. There is room for what you love -- just remember not to overdo it.

Oats? They are a very good complex carbohydrate. You might consider pairing them with a protein (some slivered almonds, eggs or a protein shake are good choices with oatmeal).

Have a great weekend and forgive yourself for imperfections. We all can only do the best we can do with what life deals us.

I printed the information on your 4 week guide to awesome abs but I have to ask you a question. In the past, when I used to workout and did crunches, my lower back would always seem strained, is there something I was doing wrong. When I lay flat on the floor you can put a hand all the way under my back because it arches, should I put a pillow under there for support when doing the sit-ups?

See if this helps.

Your lower back will be involved in all abdominal exercises. It gets strengthened as part of your "core." Whenever you get your legs involved, your lower back gets more involved. I wouldn't suggest a pillow. I would suggest pulling your navel as close down and into the floor as possible, and keep from swinging your legs all the way out in a straight line and down to the floor. What I mean is that the straighter and further to the floor your legs go, as in a reverse crunch, or a V-crunch, for example, the more your back is impacted. ( Also, if your body dips too closely to the floor when doing the "butt-ups" you'll feel a strain. Don't dip so close to the floor. Keep your body slightly arched upward for that one.) When you start to feel the