Q&A

I’ve been watching your videos and incorporating your tips into my regular workouts for about a month now. I really notice a difference! Is there any way for me to make the exercises more advanced as I advance? Jenna, TX
YES!! Great question. The way to keep these exercises beneficial and challenging is to increase the intensity with which you do them and the number of sets you do. If you’re a beginner you may do 2 sets at a light intensity. As you advance and become more physically fit you UP the intensity and UP the number of sets. The sky is the limit! - Jay

Overall I’m in “good” shape. I workout 3-5 times a week and I walk everywhere. My problem is that I’m not seeing progress/results from my workouts anymore. What can I do? Carly, IL
Sounds like you’ve hit a plateau - in other words, your body is used to the amount and type of exercise you are currently doing and it is no longer challenged. Mix it up a bit! If you’re usually a runner, switch to the elliptical or take a class. If you lift weights, change the machines and switch up the exercises. Try something NEW. Your body needs to be challenged in order to see results and it gets bored very quickly. The key is to keep it guessing and the best way to do that is VARIETY! Another great trick to keep your body guessing is to have a “Free Food Day” where once a week you indulge your cravings. The body will rev up the metabolism! - Jay

I live in a pretty rural area in the Mid-West. During the warmer months I can exercise outdoors, but come Winter I am stuck inside. I want to buy an exercise machine for those cold months....any suggestions? Susan, NE
It depends on what you mean by exercise machine. If you are talking about cardio, it is between the treadmill and the elliptical. Both are great for indoor conditioning and it really just depends on what you prefer. Always make sure to do your homework on what is available and who makes the best machine. If you are talking about weight bearing exercise machines - save your money and invest in a good set of Exercise Bands. They come in many levels of resistance so regardless if you are a beginner or an advanced fitness person you can find the right Bands for your fitness level. You can perform all kinds of exercises to challenge your muscles with the Bands and the best part is that they can be kept in a closet or drawer and not take up space in your home. - Jay

I’ve read that in order to lose fat, I must eat fat....is that true? I really don’t understand that. Britney, CA
It is TRUE!! You must take in fat in your diet in order for your body to give up fat through exercise. Fat is very important to a number of functions in the body, the least of which is self-preservation. If you suddenly stop eating fats, your body panics and holds on to the fat that you have so it won’t starve or freeze to death. The key to taking in fats properly, is to eat GOOD FATS - this is not a contradiction in terms! Good Fats are found in foods like: Avocados, Walnuts, Almonds, Olives etc. As always, remember that over indulging in anything is never good and even though these are Good Fats, too much is never good. A serving of Almonds is approximately 12 Almonds. - Jay

Is diet soda really THAT bad?? Seltzer too?? DBW
Ahhhhh, the soda debate! “If it’s diet how can it be bad for me?” Here’s how: carbonated drinks leech the minerals out of your bones - very bad all around but especially for women, the chemicals used to create and sweeten diet soda are bad for your body and they force your liver to work overtime to process them and finally, the carbonation in the sodas and seltzers BLOAT your belly and make us look heavier than we are. That said, a soda every now and then can be a great treat to someone craving a sweet, just don’t over do it. Water is what your body NEEDS to function and it is what is always the better choice. - Jay

How long should I spend at the gym each time I go? - LC, Los Angeles, CA
It all depends on your availability that day. If you only have 20 min to exercise, then it’s better to go for those 20 min then not at all. That said, when you have time for a full workout, it should not exceed 60 min. After 60 min your cortisol levels rise (bad stress chemicals), and in effect can negate the benefits you go to the gym for. - Jay

What is best to drink during a workout? Gatorade, water, etc? - Shannon, Boston, MA
It is important to stay hydrated during your workout. There are many different types of “workout drinks” available, The best kinds are the water infused electrolyte drinks like SmartWater. These are calorie free, yet they still replenish those much needed electrolytes that are lost during intense exercise. If you need a little flavor in your drink, try squeezing a little lemon into it or a splash of low sugar juice. - Jay

What are the benefits of weight lifting vs cardio? Should I be doing both? - Caren, NYC
Both have substantial benefits, and both should be part of your exercise routine. Weight bearing exercise helps to strengthen both muscle and your bones - which for women is extremely important to prevent osteoporosis. Lifting weights whether they be on machines or free-weights helps to tone, strengthen and build muscle. This benefits your resting metabolism rate (the calories you burn at rest) and helps to burn more calories throughout the day and while you sleep. Weight bearing exercise puts needed stress on your bones that create what is called “osteoblast”. This process forces your bones to become stronger. Cardio is a great way to keep your heart healthy while burning fat. With cardio the bulk of your calories are burned during exercise. For a balanced exercise regimen both should be implemented. - Jay

What is the best way to put on muscle? I’ve been working out for a year and I’m not noticing a change. Ben, NY
You may be doing too much. Take a break for a week. Keep a journal of how much sleep you are getting and what you are eating. Sometimes doing too much can be the culprit. Sleep and diet are of the utmost importance in muscle growth. Sleep allows for recovery where the muscle rebuilds itself and growth occurs. You need to make sure you are getting enough protein. Without adequate protein, the muscle can’t repair and grow. Just after a workout you have a 45 min window to get a liquid that is composed of a carbohydrate to protein ratio of 4:1 immediately absorbed into your system before your body enters a “catabolic state” in which your body will begin to feed off your muscle to replenish what was used during your workout. You don’t have to reach for the $5.00 protein shake at your gym....chocolate milk is one of the best kept secrets for this! - Jay

My mom is overweight and she wants to start an exercise program. What is a safe way to start? JK, New Jersey
Walking. Have her see her doctor to first get the “OK” for any kind of exercise, then she should begin by simply walking. A great start is if the weather is nice where you are, have her walk away from the house for 15 minutes, then have her turn around and head back. This way she is getting 30 minutes in and it doesn’t seem overwhelming. She may find that listening to some music or a book-on-cd helps the time go faster as well. Remind her that in the beginning she will feel sore for a few days until her body adjusts to exercising. - Jay

I was in your bootcamp in Mexico and I really saw a change. Can I continue the routines we did at home? MW
ABSOLUTELY! What I teach at my bootcamps is meant to be brought home and implemented into your regular routine. The Cardiello Core 4x4 is perfect as a great warm-up or a whole body workout when you only have 15 minutes. - Jay