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ANSWERED QUESTIONS

 

Nutrition  Product  Other  Exercise


NUTRITION ANSWERED QUESTIONS

I am curious as to the proportions of carbohydrates/protein/fat you use for your food programs?

Carbohydrate 45%

Protein 35%

Fat 20%

Do you or can you accommodate lower carbohydrates plans?

Yes we can, but you must supply us percentages of protein, carbohydrates, and fat you require, as well as a list of foods you cannot have.

The price to do this is an extra $50.00 for a total of $159.95

In regards to Andropex 700, are there any side effects to be aware of?

We at 1-Workout Delivery have been using Androplex 700 periodically for 3 years for 3-6 week intervals at a time and have definitely seen an increase in muscle with no side effects, but we have read that Andro which is basically the same as Androplex 700 has caused side effects such as hair loss and pimples on the back, but no life threatening effects.

I am 18 years of age but quite short not that skinny but would like to put muscle on and was wondering if supplements really do work and if they can help? I am also confused with what to eat in training? Could you help.

Yes, supplements do work and can help. You need a supplement that is high in protein to help build and repair the muscles after your workout, we recommend Met-Rx and Designer Whey Protein . Try taking in 40% Carbohydrates, 30% protein, 30% fat, yes you do need fat. Here is the link to the supplements we carry and our customized food program

I am 5 foot nine inches tall and weigh about 150 and am trying to gain weight to about160 lbs. I am 17yrs old and take met-rx shakes and eat all the time with no success. I was wondering what else I could do to gain weight I also have a fast metabolism so I donít think I can gain weight.

You can gain weight you must take in 2775 calories when not exercising, 3555 calories when exercising for 1 hour, 4785 calories when exercising for 2 hours, 5265 calories when exercising for 3 hours, and 5745 calories when exercising for 4 hours. This must be done consistently, not hit and miss. Your carbohydrates should be between 40-50% of your calories, protein 30-40% and fat 20-30%.

What is my best protein bet? right now I take met-rx which has 48 grams of protein in three scoops.

Met-Rx is extremely good, another would be Designer Whey Protein http://1-workoutdelivery.com/desinwey.htm 

What types of foods do you specify when you are trying to lose weight and to keep it off while exercising?

Majority of foods are good as long as they are not covered with high calorie sauces. Try to keep away from foods high in sodium and processed foods. It is the calories you need to be concerned about the most. If you take in the right amount of calories to drop weight your foods will become better choices because of the amount of calories in high in fat and cholesterol foods. Lower fat and cholesterol foods are usually lower in calories, allowing you to eat more. The amount of calories you need for your weight is 1,340 calories when not exercising, 2,180 when exercising for 1 hour, and 3,560 when exercising for 2 hours. A good ratio would be 45% carbohydrates, 35% protein, and 20% fat. If you would like to have all your foods calculated for you check out our FOOD FINDER PROGRAM at http://1-workoutdelivery.com/food_programs.htm 

My buttocks are fat, how do I make them small?

Decrease the amount of calories you are taking in, and add weight training. Example: do squats

My problem is that my body is very thin but my buttocks are quite fat. Please tell a solution.

Decrease the amount of calories you are taking in, increase your protein, decrease your carbohydrates, and add upper body weight training.

How do I grow fat? I have tried a lot but doesnít work

You cannot grow fat, you are born with a certain amount of fat cells, to increase their size you need to take in more calories then your body requires.

I am a swimmer looking for improving my endurance. I swim the sprint events but tire easily at the aerobic threshold (50-100 meters). Is there a supplement to help me improve?

Yes there is, Ephedra herb tea and Motivation is one, click http://1-workoutdelivery.com/premeal.htm to read more or order. High performance carbo is another, click http://1-workoutdelivery.com/hiprfcar.htm to read more or order, and EPH 833 is yet another to check out, click http://1-workoutdelivery.com/eph833.htm to read more or order.

I am 18 years old and am going to play college football in the spring. If i take Myoplex's Weight Gainer 2200 and Cell-Tech at the same time will that help or hurt my performance? what do you suggest if there is a better way to gain muscle and size at the same time?

You should be fine, just remember it is the amount of calories that will help or hurt you. In other words, take in the right amount of calories for your body weight to increase weight when you are exercising and not exercising. If you take in too much, you will gain more fat, and to little will lose muscle.

What is nutrition and the role of nutrition on health? what is junkfood and its effect on health? what is the source and function of water? what is the source and function of carbohydrates? and the source and function of proteins?

Nutrition is the science or study of proper, balanced diet to promote health. Itís role is to promote growth, maintenance, and repair of the body.

Junk food is any of various snack foods processed as with chemical additives and of low nutritional value. Itís effect can be detrimental to growth, maintenance, and repair of the body.

60% of your body's weight is water. Two thirds of your body's water is found in your cells, which is called intracellular fluid. The remaining one third is found outside your cells, and is called extracellular fluid. Water is important in a number of ways. It transports nutrients through out the body in the form of plasma. It provides a proper environment for the many chemical reactions in the body. It helps in the diffusion of nutrients into cells and wastes out of cells. It clears waste from the body. It regulates your body's temperature.

Carbohydrates supply and transport energy through out the body. They help your body employ proteins and fats correctly. Are important in the building of tendons, cartilage, skin, genetic material, cell membranes, and other tissue components.

Protein builds and repairs body tissue. Can be used as an energy source when carbohydrate energy is depleted. It contracts your muscles. Is a necessary component of hormone, blood plasma, and enzyme transport systems.

What is the relationship of fat grams to calories. Is the fat grams what determines weight gain and should one determine his menu by watching fat grams only?

A gram of fat is 9 calories. Calories are what determine weight gain. You should watch your calories overall, even if your fat grams were low, but you were taking more calories then your body required, you will gain weight.

I am a vegetarian. Actually I am a health nut. The only things I eat are Kashi(cereal) and fruits. I usually get about 500-600 calories a day. I have lost 30 pounds in 8 months. I have now gained 10 back and have hit a slump. I need some help on how to get this weight back off.

Check out our Food Finder Program at http://1-workoutdelivery.com/food_programs.htm and choose one of our Transform Programs at http://1-workoutdelivery.com/workoutprograms.htm 

Whatís the fastest way to get rid of stretch marks?

You cannot get rid of stretch marks, but you can make them less noticeable by toning or building the muscles in that area(s) and tanning helps to.

How does the amount of water one drinks in a given day affect their body fat read?

When calculating body fat percentages, your height, age, and weight usually is taken, if you drank a lot of water prior to the test, it would show you at a heavier weight due to the water weight.

Is there a formula I could use to figure out how much body fat I have? (in lbs.) I also want to know how much muscle I have (in lbs.)

In order to accomplish this you need a device, the cheapest being the skin caliper, but it is not that accurate. If you live in Oregon come to our next seminar, which you can find all the information about it on our web site. We will be giving away free body fat tests for the first 5 people, after that it will only be $7.00 per test.

I know protein helps building muscle is their any other thing that I can eat to build muscle?

Protein is the king, but if you do not like meat try supplements or combining certain foods to create the protein % of meats. For supplements check out our web site. For combining foods check out vegetarian books.

I'm a 20 year old male in college so good nutrition is very rare. However, What I need to know is what can I do to gain more fat?

Increase your calorie intake.

What is a way for me to stop eating even after Iím hungry? Is there a food that will make me stay full longer?

The smartest way to eat is taking in 5-7 small meals throughout the day, this will help with the hunger. We also carry 2 products that will curb your appetite and speed up your metabolism to burn more calories, but we do not recommend taking any of these products on a daily basis. In other words use them for a little while then stop for a while then get back on. Go to http://1-workoutdelivery.com/eph833.htm for the product EPH833 and http://1-workoutdelivery.com/premeal.htm for the products which should be combined Pre-meal ephedra herb tea and Motivation. Also check out our Food Finder Program at http://1-workoutdelivery.com/food_programs.htm Starch based carbohydrates may last longer in the stomach, such as pasta, bread, cereal, corn, potatoes, etc.

I need a chart about the specific fat, carbohydrates, and protein grams etc. for a calorie intake of 1500 or less. ex. if my calorie intake is 2000 then how many grams do I take in to maintain my weight or lose weight?

A gram of protein and carbohydrates are 4 calories, and a gram of fat is 9 calories. Figure out what percentage of each you want, times that by your calories then divide by the protein, carb., or fat calorie. For example your calories per day are 2000 times this by 45% which would be 900 then divide by 4 which comes to 225 grams of carbohydrates per day.

We do not supply a chart, but you may be interested in our Food Finder Program at http://1-workoutdelivery.com/food_programs.htm 

What are the best things to eat for working out?

Protein, Carbohydrates, Fat to find out what you need check out our Food Finder Program at http://1-workoutdelivery.com/food_programs.htm


Nutrition  Product  Other  Exercise


PRODUCT ANSWERED QUESTIONS

I need to find 5 lb weight increment plates that will fit on weight stack equipment. i.e. lat pull-downs, triceps extensions, etc. the machines are cable and use pins for the desired weight.

You need Platemateís 5lb Brick add on weight go to http://www.1-workoutdelivery.com/addonwgt.htm to get all info.

Do the Saranac weight lifting gloves come in the color white?

I am sorry, they only make them in black.

Can you give me a price for sport blocks?

We do not carry them anymore, due to dealer difficulties, but when we did the price for a pair of 3lb-21lb sport blocks was $110.00.

Try www.performbetter.com we believe they carry them.

I am trying to order your Grizzly lifting hooks. I have been searching every where for them! But now that I've found them on your web site I am not able to process my order.

Go to http://www.1-workoutdelivery.com/grizlfhk.htm  

Then type in how many you want. Then click the add to shopping cart button. Then click the view shopping cart button. This will show your order. Click order checkout. Then fill out all information click proceed with checkout. Then if everything is to your approval click submit secured order. Thatís it. If you are still having problems go to http://www.1-workoutdelivery.com/Order_explanation_page.htm this page explains the ordering process in detail or e-mail us back and we will get you taken care of right away.

Do you carry the Saranac Gloves without the wrist straps? I have a pair now with just the Velcro wrist attachment and like them. Do they come in natural color or just black?

I am sorry, but we only carry the Saranac gloves with the wrist wraps, and they only come in black. In our opinion after trying numerous wrist supports over the years, these are the best.

I'm doing dumbbell curls with increasingly heavy weights (now 70 lbs) and yet my hands give out before my arms do. I've tried regular lifting straps and they help very much, but still I need something better. Could you recommend any of your products which might allow me to increase the poundage on my dumbbell curls beyond where I am now?

The two products we carry that aid in pulling are the Raw Power Lifting Hooks and The Grizzly Grabbers, The hooks would not work at all for curling, since they are primarily for pulling. The Grabbers work like lifting straps, but are much more comfortable on the wrists and hands, but we have never used them for curling, just pulling moves. It is your call if you would like to try them, we cannot promise anything, since we have not tried them for curling heavy poundageís, but we can promise they work as well with 100% more comfort then lifting straps.

The link to Grizzly Grabbers is http://1-workoutdelivery.com/Equipment_Grizzly_Grabbers_page.htm  

Do you have a deluxe resistive pedal exerciser. Price?

We do not carry this in our product line, but go to our free classifieds of used exercise equipment, there are many resistive pedal exerciserís for sale. The link is http://1-workoutdelivery.com/Exercise%20equipment%20buy%20or%20sell%20e-mail.htm  

I would like to buy used soloflex email me if you have and how much.

Go to our free classifieds of used exercise equipment, there are many soloflexís for sale. The link is http://1-workoutdelivery.com/Exercise%20equipment%20buy%20or%20sell%20e-mail.htm  

I have a DP gympac 2000 and would like to add more weights to the stack it currently has 110lbs i would like to get it to200 can i do this?

We are not sure if you can or not, but the perfect place to look would be SPORTSMITH which is a parts and service store for exercise equipment. The link is

I am looking for 2-3 re-conditioned "Schwinn spinning" bikes. I am not interested in any other brand. do you have anything?I will look forward to hearing from you. am also in the market for a studio/commercial pilates reformer.  am probably buying a new one this weekend.

We do not carry this in our product line, but go to our free classifieds of used exercise equipment, you may find it there. The link is http://1-workoutdelivery.com/Exercise%20equipment%20buy%20or%20sell%20e-mail.htm  

Do you have any advice for finding used Stott Reformer, Cadillac,

c-shapper, ladderbarrell etc.? Do you have a way of listing what we are

looking for?

Also, how does shipping work on these large things?

We do not carry this in our product line, but go to our free classifieds of used exercise equipment, you may find it there. The link is http://1-workoutdelivery.com/Exercise%20equipment%20buy%20or%20sell%20e-mail.htm Sorry we do not have a way of listing these products, but the classified area is in alphabetical order.

Shipping is worked out between you and the seller.

Where can I purchase a Schwinn Spinning cycle?

Try the Schwinn web site http://www.schwinn.com/ also try our used exercise equipment ad section at http://1-workoutdelivery.com/Exercise%20equipment%20buy%20or%20sell%20e-mail.htm 

Do you have any used bow flexís in stock?

Yes we do go to our used exercise equipment classified section at http://1-workoutdelivery.com/Exercise%20equipment%20buy%20or%20sell%20e-mail.htm 

How can I obtain a manual for a dp Gympac 2000?

We are not sure if you can or not, but the perfect place to look would be SPORTSMITH which is a parts and service store for exercise equipment. The link is www.sportsmith.net 

Are there really any diet pills that work?

Majority of diet pills have ephedra herb or caffeine in them. Both these ingredients will speed up your metabolism, which in turn burn more calories and will drop weight. Do you want to rely on these products to keep the weight off ? absolutely not, but they can help give you a kick start in getting you in the right direction. Check out 2 of our products that combined together work very well at http://1-workoutdelivery.com/premeal.htm 

I have an old DP Gympac weight bench and have lost the manual where can I get one?

Try www.sportsmith.net 

I weigh 185-190lbs.and am 6'3", 19 years old and have been lifting since I was 15 I have tried every good product, creatine has worked the best but if I donít take it I lose strength and stamina plus weight what should I do?

Every product you use that gives you results will hit a plateau after time because your body gets used to it. Try cycling products, use creatine for 4-8 weeks then switch to some other product you liked, then switch again. Switch with at least 2 products. Also you need to keep making gains in weight training by switching your routine, if you have been doing the same thing for over 8 weeks change it. Keep track of your calories, try 30-40% protein, 40-50% carbohydrates and 20% fat for 190 lbs. You should be taking in 4275 calories with 1 hour exercise to gain weight and 3295 when not exercising. To check out our weight training programs go to http://1-workoutdelivery.com/workoutprograms.htm To check out our Food Program go to http://1-workoutdelivery.com/food_programs.htm 

I was searching for information on the Intell Bell Power Blocks and I ended up at your website. I was wondering if you had any info on these dumbbells, like price and weight range. I have come up empty and your site shows that you use them but had no info. Please let me know.

I am sorry, but we do not carry them for sale. Try NW fitness or the Intellbell web site.

DP Gympac 2500- Do you know this company or product?

We Know the DP brand name, but do not carry any of their products or know of this one. You might try www.sportsmith.net if they do not carry DP products, they may know where to refer you.

How do you use the these ab originals on a chin up bar? Do they loop over

the bar?

1. Place Ab-Original loop over bar.

2. Insert Ab-Original body through loop under bar.

3. Adjust body evenly and pull down until loop grips bar firmly.

4. Repeat with second Ab-Original, and adjust Ab-Originals to shoulder width apart.

I was asking a woman at GNC about creatine, and I was told that, since I have never used a supplement I shouldnít load when I first start. I was wondering if that is true, and if so when should I start my first loading cycle?

The reason she is saying that is because it can upset your stomach. You can try loading it first, but if it starts upsetting your stomach, stop it, then after your stomach goes back to normal. Start taking a little at a time, adding more each week or month until you adjust to it then try loading again, also take it with a simple carbohydrate drink, grape juice works well.

Please could you tell me where to get the drink that builds your body up faster while weight training?

There is no special drink. Proper nutrition is the key and supplementation helps.  Met-rx is a good food replacement. To check it out go to http://1-workoutdelivery.com/metrx.htm

If I eat 3500 calories a day and take Creatine with no exercise will I possibly have good weight gain? Because I am 14 years old and 87 pounds and want to gain 15 to 20 pounds in about 2 months. Help please

Yes you will gain weight, but you must weight train as well since you are taking Creatine.


Nutrition  Product  Other  Exercise


OTHER ANSWERED QUESTIONS

What are the respective prices for the home delivery personal training?

The prices for home delivery personal training with the trainer bringing the exercise equipment are: (If you have your own equipment or gym facility subtract $10.00 from each session price below).

Paying by the session only includes the trainer showing proper form and execution of an hours worth of exercises which runs $81.00

This does not include the following:

A personalized weight training program which runs $109.95

A personalized food program which runs $109.95

Body fat testing which runs: $45.00

All prices for personal training are for one person since more then one can make the workout ineffective.

Paying for 4-7 sessions in advance drops the price down to $71.00 per session.

This includes the following for home delivery personal training:

A personalized weight training program which runs $109.95(no charge if 4 or more sessions purchased)

A personalized food program which runs $109.95(no charge if 4 or more sessions purchased)

Body fat testing which runs: $45.00(no charge if 4 or more sessions purchased)

When purchasing 4 or more sessions of personal training:

On your first session, the trainer will test you on 8 exercises to determine what you can and cannot do, will test your body fat, and ask you a number of health, food, and activity related questions.

From all this information we customize a workout program that is tailored to your specific goal, your weights are calculated for you, there are photos and descriptions of all your exercises and stretches, and a detailed description how your program works. Also we personalize a food program to fit your specific needs, all foods are calculated for you, which not only includes daily menus, but also a grocery list and a detailed description how to get the most out of your food program.

All this is put together in a booklet personalized for you.

Paying for 8-11 sessions in advance drops the price down to $68.00 per session.

This includes the following for home delivery personal training:

A personalized weight training program which runs $109.95(no charge if 4 or more sessions purchased)

A personalized food program which runs $109.95(no charge if 4 or more sessions purchased)

Body fat testing which runs: $45.00(no charge if 4 or more sessions purchased)

Paying for 12 or more sessions in advance drops the price down to $66.00 per session.

This includes the following for home delivery personal training:

A personalized weight training program which runs $109.95(no charge if 4 or more sessions purchased)

A personalized food program which runs $109.95(no charge if 4 or more sessions purchased)

Body fat testing which runs: $45.00(no charge if 4 or more sessions purchased)

What are the respective prices for the home delivery aerobics?

The prices for home delivery aerobics are:(If you have your own equipment, or want to be trained at a exercise facility, drop $10.00 off each home delivery session price). All prices are for 1 to as many people that can perform aerobics comfortably and safely in the space provided, in other words every additional person is free or can split the session price(s) with the other people.

Paying by the session only includes an hour of aerobics which runs $81.00

This does not include the following:

A personalized food program which runs $109.95

Body fat testing which runs: $45.00

All prices for aerobics are for one to as many that can fit comfortably in the space trained.

Paying for 4-7 sessions in advance drops the price down to $71.00 per session.

When purchasing 4 or more sessions of aerobics:

This includes the following for home delivery aerobics:

A personalized food program which runs $109.95(no charge if 4 or more sessions purchased)

Body fat testing which runs: $45.00(no charge if 4 or more sessions purchased)

This is only included for one person, each additional person must pay separately for the food program and body fat testing.

On your first session, the trainer will test your body fat, and ask you a number of health, food, and activity related questions.

From all this information we personalize a food program to fit your specific needs, all foods are calculated for you, which not only includes daily menus, but also a grocery list and a detailed description how to get the most out of your food program.

All this is put together in a booklet personalized for you.

Paying for 8-11 sessions in advance drops the price down to $68.00 per session.

This includes the following for home delivery aerobics:

A personalized food program which runs $109.95(no charge if 4 or more sessions purchased)

Body fat testing which runs: $45.00(no charge if 4 or more sessions purchased)

This is only included for one person, each additional person must pay separately for the food program and body fat testing.

Paying for 12 or more sessions in advance drops the price down to $66.00 per session.

This includes the following for home delivery aerobics:

A personalized food program which runs $109.95(no charge if 4 or more sessions purchased)

Body fat testing which runs: $45.00(no charge if 4 or more sessions purchased)

This is only included for one person, each additional person must pay separately for the food program and body fat testing.

Can a client choose which personal trainer they want?

Yes, depending on the trainers availability, and area the customer is.

What areas do the trainers travel to?

The areas the trainers can go are Portland, Aloha, Beaverton, Tigard, Lake Oswego, Clackamas, Oregon City, and Gladstone. If your area is not listed send us a e-mail with your location, we may be able to deliver there.

I am inquiring about the cost of personal training services to get pyhsically fit and tighten the body.

I am going to give you all our prices for using your equipment, at your home or office or at your gym. If we bring our equipment add on $10.00 per session

Paying by the session only includes the trainer showing proper form and execution of an hours worth of exercises which runs $71.00

This does not include the following:

A personalized weight training program which runs $109.95

A personalized food program which runs $109.95

Body fat testing which runs: $45.00

Paying for 4-7 sessions in advance drops the price down to $61.00 per session.

This includes the following for home delivery personal training using your equipment:

A personalized weight training program which runs $109.95(no charge if 4 or more sessions purchased)

A personalized food program which runs $109.95(no charge if 4 or more sessions purchased)

Body fat testing which runs: $45.00(no charge if 4 or more sessions purchased)

When purchasing 4 or more sessions of personal training:

On your first session, the trainer will test you on 8 exercises to determine what you can and cannot do, will test your body fat, and ask you a number of health, food, and activity related questions.

From all this information we customize a workout program that is tailored to your specific goal. Your exercise weights are calculated for you, there are photos and descriptions of all your exercises and stretches, and a detailed description how your program works. Also we personalize a food program to fit your specific needs, all foods are calculated for you, which not only includes daily menus, but also a grocery list and a detailed description how to get the most out of your food program.

All this is put together in a booklet personalized for you.

Paying for 8-11 sessions in advance drops the price down to $58.00 per session.

This includes the following for home delivery personal training using your equipment:

A personalized weight training program which runs $109.95(no charge if 4 or more sessions purchased)

A personalized food program which runs $109.95(no charge if 4 or more sessions purchased)

Body fat testing which runs: $45.00(no charge if 4 or more sessions purchased)

Paying for 12 or more sessions in advance drops the price down to $56.00 per session.

This includes the following for home delivery personal training using your equipment:

A personalized weight training program which runs $109.95(no charge if 4 or more sessions purchased)

A personalized food program which runs $109.95(no charge if 4 or more sessions purchased)

Body fat testing which runs: $45.00(no charge if 4 or more sessions purchased)

I have a personal fitness center that I am moving and I would like to sell some of the pieces I have. Do you deal in commercial equipment?

Yes we do. Just click http://1-workoutdelivery.com/Exercise%20equipment%20buy%20and%20sell%20info.%20page.htm enter all your info. And it will be posted in our free classified area in 3-7 days

I am interested in prices and schedules. I would probably be interested in 4 visit plan. I want to loose about 20-30 lbs. and gain a lot in muscle size.

For 4 sessions you will be looking at $244.00. Our schedule is flexible Mon.-Fri. 5:30am-8:00pm Sat.-Sun. 10:00am-5:00pm. Let us know the time and day(s) you want, and we will let you know if a trainer is available.

Is there any way to post a "wanted" ad....? Most classifieds just list phone numbers, and all are long distance for me. I feel like I might be on a wild goose chase calling them all up to find out if they still have their merchandise, but if I post a wanted ad w/my email address, they could contact me.

Yes there is, simply put your wanted ad in the exercise description area, and either put 0 in the asking price or indicate the most you are willing to spend there. Here is the link http://1-workoutdelivery.com/Exercise%20equipment%20buy%20and%20sell%20info.%20page.htm 

Hi, I was wondering do you provided in home training on the bowflex in homes? If so do you have any trainers in the phoenix area?

Yes we do, but not in Phoenix.

Hello, where can I view your classifieds for gym equipment? I click on equipment and all there is are belts and straps.

On our home page there is an area close to the top on the right titled " Buy or Sell Used Exercise Equipment" Below the photo are 2 links, one for viewing and buying and the other for selling. Here is the link to view or buy http://1-workoutdelivery.com/Exercise%20equipment%20buy%20or%20sell%20e-mail.htm 

Iím revamping my home gym and am interested in selling my workout station online but have a question about how the practicality when it comes to shipping (weight, packing, etc.). Are these obstacles, if not, how is this generally handled?

If there is any shipping involved, that would be discussed between you and the buyer. We are only here to help you sell your equipment by placing your ad free of charge on our site

I am "sold" on the Weight Watcher's program. Though I'd be interested in what your food plan has to offer, I do not want to be pressured into switching or spending money on product. Is your policy to convert your clients or to inform them?

Absolutely not, if something is working for you we would never suggest switching, we are there to inform you if we feel it could be detrimental to your health.

If for some reason I don't get on with the trainer, what are my options? (I get along with most everyone. :-) I am a private music instructor and have hired scads of tutors for my children. I can't imagine signing up with a tutor, (or taking on a student) sight-unseen. Seems to me the synergy between coach and student has to be good to feel like we have a "match". What is the process if I'm not comfortable with the trainer?

It is your option, we can change trainers if their schedule coincides with yours, or we will give you a refund for unused workouts, but after 14 days have passed from the date of purchase there are no refunds.

If my husband or daughter would also work out, is there a family rate?

We do not train 2 or 3 people at the same time because of strength differences which would affect your workout and we do not drop the session price when 2 or more train in a row. If you do our Aerobic body sculpting (aerobics with weights) it is the same price for 1 to 3 or more.

I have just joined Weight Watchers, an eating program that works for me... when I do it! However, it's been a long, long time and I've gained a bunch of weight. I am a 50 year old female who is very embarrassed about this and not eager to work with someone who would prefer to work with young jocks. Do you have female trainers who enjoy working with older fat folks?

Yes we do

I have an exercise bench, can't remember the brand at this moment. Are you willing to work with the equipment I have or is it necessary to purchase?

Yes we can work with the equipment you have, but we would need to speak with you first to see if it is workable or if you do need to purchase some equipment.

I am interested in looking at the Parabody 350 home gym you have advertised; do you have the details of the machine and picture?

You must contact the person that is selling it, their phone number and or e-mail address should be on the ad.

I recently lost a substantial amount of weight by eating right and regular workouts (about 50 lbs.) but it did leave stretch marks and a lot of loose skin around my love handles. Any tips on how to help my skin tighten back up around my stomach?

Start a weight training program, if you already are, increase your weights, increased muscle will tighten these areas. Tanning should decrease the stretch marks visibility. To check out our weight training programs go to http://1-workoutdelivery.com/workoutprograms.htm 

What can I do to lose my man tits and thighs also stomach?

Get on a proper food program and weight training program. Go to http://1-workoutdelivery.com/workoutprograms.htm  to find the weight training program best suited for you, and go to http://1-workoutdelivery.com/food_programs.htm  to check out our food program.

I would like to know if any of your trainers specializes in weight loss issues and back problems. I am pretty strong and active, but have been unable to lose weight and be motivated. I need someone kind and down to earth (the beefcake "just do it" attitude does not work for me). Also, I used a trainer once and it was really hard on my back (too much resistance training). I really like using the outdoors for my aerobic activities ( I also have an eliptial trainer and small home gym). I also want to explore yoga and I LOVE Pilates. Do you have any trainers that would be a good fit for me?

Yes we do. They are all schooled in weight loss and back strengthening and rehabilitation, but they are not schooled in Yoga or Pilates. Please go to http://1-workoutdelivery.com/free%20package%20e-mail%20for%20personal%20training.htm for our FREE PACKAGE OF OUR PERSONAL TRAINING SERVICES.

How effective are laxatives? Are you really losing weight?

Do not use them, you are flushing nutrients out of your body before they have been completely digested.

Iím 21 years old and I'm working out in the gym. My weight is 140lbs and Iím trying to gain more. I'm planning to take whey protein but I'm scared that it will give me pimples. My skin is so sensitive and I already have a lot of it. Does whey protein gives you pimples? What are its side effects if any?

We have never heard of it causing acne. The best thing to do is try a little each day for a month. There are no side effects that we have seen, but remember everybodyís chemistry is slightly different. The best thing to do is test the product slowly, if you are ok after a month, continue with it.

I'm currently working out in the gym to gain weight and muscles. I'm 21 years old and is 6'0 tall. I want to know if Nitro Tech is a good supplement for me. Does it cause any side effects? My skin is very sensatitve to pimples and acne. Does this supplement cause pimples and acne? And which one is the better supplement - Nitro tech or Designers Whey Protein?

We have not tried Nitro Tech, so we cannot comment on this product. Designer Whey protein is an excellent and high protein yielding product, meaning your body uses more of the protein then wasting it. We have used it for years and are completely satisfied.

Why canít I get a good upper chest and biceps workout?

Change your routine. Check out our weight training programs at http://1-workoutdelivery.com/workoutprograms.htm 

In the event that the product I posted (22-in-1 Home Gym by Life Max) has an offered how will I be notified? and what is the best avenue to contact you?

If you supplied your phone number and e-mail, the person interested in your product will contact you. We have nothing to do with the buyer or seller. We just post your ad for free.

I am 17 years old (6'5 230 8% body fat) I am going to play Division 1 football in the spring. My main question is how can I gain about 15-20 lbs before then while still staying involved in my high school sports? I lift for about 1 1/2 hrs a day and I have b-ball practice for 2 hrs a day, and after b-ball season I will be running track. I have an extremely fast metabolism and am always active. How can I stay get bigger and stay very active at the same time? How much will I benefit from this program?

You need to get on a heavy weight training program. I would recommend our Strength and Size program you can check it out at http://1-workoutdelivery.com/trnsstrn.htm You will also need to get on a proper food program to help you gain weight. I would recommend our Food Finder program you can check it out at http://1-workoutdelivery.com/food_programs.htm You will make gains from both programs, but I cannot tell you how much, everybodyís bodies respond differently.

I eat all the time and I can never stop. Iím not fat but I am gaining a few extra pounds and even when I am not hungry I will eat. Is there an eating disorder such as that?

It is definitely a disorder if you are still eating after you are full, but the name I would not know. You need to talk to a nutritionist.

I am 17 yrs old and a soccer player. My upper body is thin, but I am bottom heavy.  My buttocks and legs are big and mostly muscular. But my calves are huge. Is there anyway to reduce the size of my calves?

You can try reducing your calorie content, this can help, but genetically it sounds like your calves respond to exercise more then your other body parts, especially since soccer uses those muscles a lot.

Nutrition  Product  Other  Exercise


EXERCISE ANSWERED QUESTIONS

I am a college baseball pitcher looking for a way to strengthen my arm without losing flexibility in a weight lifting program.

As long as you warm-up and stretch your arms before and after your weight training workout you should not lose flexibility. Hold each stretch for at least 30 sec. or until you feel the muscle relax. To check out different workouts check out our workout programs and see which one would be best suited for your needs.

Go to http://1-workoutdelivery.com/workoutprograms.htm

I am looking for an exercise or lifting program to fit my needs and was really hoping somebody could help me out. Right now I am 5'9", 135 lbs, and in good shape due to a current soccer season. I hope during the off season to reach 150 maybe more and add muscle to my upper body. I am uneducated in working out but Iíd like to build my pecks and back and whatever else comes with that. If you could e-mail me back with info or just point me in the right direction I would greatly appreciate it. Like I said I have never worked out, or weight lifted so I need a program that will keep my ambition and show results hopefully to keep me at it.

The program best suited for you is at http://1-workoutdelivery.com/trns1m08.htm 

I have been lifting for about 12 months. When I started 12 months ago I was 226 lbs. I changed my diet to where I have nothing but tuna, rice & green beans. Today I weighed somewhere @ 185 lbs. My question is after loosing all the weight I do look better but I have this loose skin around my waist. I do cardio about 4 times a week and lift 4 to 5 times a day. Is there anything I can do to tighten the loose skin? I think I have tried it all from supplements, to diets, any suggestions? Please help? Would you recommend a program or diet to tone this problem.

It is hard to say why the loose skin is there, it can be a number of things. You may have lost the weight to quickly, you may be over training and lost to much muscle, or it could just be a genetic thing.

I recommend working all body parts with weights once a week except your waist which should be trained 3 times a week. Use heavier weights to build more muscle, this will help tighten up that area, do less repetitions 6-8 for all body parts and take a 3 min. rest in between sets and exercises, except for waist which should be no more then 30 reps. And hardly any rest per exercise. Use weight when performing your waist exercises to increase intensity. Stop working out 4-5 times a day. Change your exercises and diet as well, if you keep doing the same thing, you will hit a plateau, which I believe you have. The program I recommend is the Transform Strength and Size Program

I do low reps and high weight because I am trying to go for bulk not for definition and was wondering if this was right.

Yes it is. Your repetition range should be between 1-6 reps. Your rest time between sets and exercises for each body part should be 3 minutes.

Hello im new to lifting and just looking around the net for some good programs to stick to, how much to join ??

There is no joining fee, if you wish to purchase one of our weight lifting programs the price range is $39.95 for a complete program without us calculating your weights or $59.95 for calculating your weights.

Go to http://1-workoutdelivery.com/workoutprograms.htm to check out the many different weight training programs we carry, what they do, and which one is best suited for your needs.

Right now for chest I do regular incline and decline about three sets of 6 each but was wondering if you could tell me some exercises I could do for my arms for bulk currently I do regular bar curls, hammers, and incline curls for biceps and for triceps, I do tomahawks, kickbacks and the machine and I do all these in supersets with the biceps exercises and was wondering if this is better or worse(supersets)and any other suggestions or exercises you could give would be a big help.

Your repetition range should be between 1-6 reps. Your rest time between sets and exercises for each body part should be 3 minutes. All your exercises should be basic ones stop incline and decline bench, do only barbell bench, dumbbell bench, and wide grip barbell bench. Biceps stick to barbell curls, incline, and seated dumbbell curls, and cable curls. Triceps do close-grip bench press, dumbbell and barbell tricep french press, and cable push-down. Stop doing supersets. Each rep. should take 2-4 seconds to complete. Check out The Transform Strength and Size Program http://1-workoutdelivery.com/trnsstrn.htm 

Why do they say arching your back when bench pressing is bad?

The reason that is said is because by arching your back you put stress on your lower back, then adding weight above with the barbell puts even more stress. This can create lower back problems. It is also a judgment call, I have seen lifters doing this technique for years with no back problems, then again I have seen others create back problems because of it. My advice would be do not arch your back, by doing this your focus should go more into your chest instead of your back.

How far should you go down on squats?

The safe distance would be thighs parallel with the floor, this distance should hit the entire quadriceps (front of thigh), hamstring (back of thigh), Gluteus (butt), and some calve. If this bothers your knees lesson the distance going down or use a smith machine (definition: a Olympic barbell that is attached to a square frame which allows the barbell to slide up and down, so you do not have to balance the barbell while doing barbell squats, front squats, barbell bench press & bent over wide-grip barbell row to name a few). This would allow you to move your feet forward or back to find the right position without bothering your knees or lower back.

Tell me an exercise to decrease my buttocks fat

Squats with weights, 10 repetitions, 3 sets, 2-3 times per week.

I am a female, 5`8" and I weigh about 175-180 lbs. I would like to tone my upper legs, upper arms, stomach, and get rid of the love handles that are starting to form on my mid to lower back. I am wondering what form of weight lifting I need to do to accomplish this?

Answer: All our TRANSFORM WEIGHT LIFTING PROGRAMS will accomplish this. You need to check out which program will be best suited for you experience, and time to workout. Go to http://1-workoutdelivery.com/workoutprograms.htm 

Ok, here's my kinda stupid question....what does it mean to "max out" while working with weights? i recently received a training program from a coach and want to make sure i'm doing things right! thanks!

It means giving 100% on a certain exercise for any number of repetitions. Example you are performing the barbell bench press, you are using 100lbs., you can only complete 3 repetitions (meaning 3 times), and you know there is absolutely no way you could have done 1 more repetition. Then 3 repetitions would be your maximum for 100lbs.

How can you assist me in toning, flattening my waist, and firming up my thighs?

With a personalized weight training and food program.

Weight training is the number 1 form of exercise to tone your body the fastest, by increased tone or muscle your metabolism will increase, so your body will burn calories more effectively helping you show a lean toned body faster.

The food program will make sure you are taking in the right amount of calories for maximum muscle tone.

How can I get a defined body?

By a proper weight training program to increase muscle mass and a proper food program to help build and define your body. Here is the link to our Transform weight training programs, check each program then order the one best suited for you. http://1-workoutdelivery.com/workoutprograms.htm Here is the link for our Food Finder program, check it out, if it suits you fill out all the information first before ordering. http://1-workoutdelivery.com/food_programs.htm 

I have a nautilus type weight machine in my home. I would be interested to know if your program can be used with the machine and I would be able to avoid a gym membership. I have no free weights at all.

Since there are a wide variety of exercises to choose from within our programs, it should be fine, but to accurately know, we would need a list of all of the exercises your machine can do.

If I work out 4 times a week is that too much or just right? Should I do incline, decline, and regular bench all week or do one a week? What lifts will get me faster? should I start a program with a lot of reps and then slowly lower the amount and increase weight or is that backwards?

Whatever you do, do not do it longer then 8 weeks. No matter how good a program is, it will become absolute if done to long, because your body will adjust to it. If you are getting results, stay with your program for now. Usually doing a body part all week long will over train a muscle, and it will not have time to repair and recuperate. Try switching off training the body part all week then drop down to once a week for 2-3 weeks, we have different body types, so what may work one person, may not work for the other. Usually the basic mass builders would be Barbell Squats narrow stance, Bench press, Curls, Deadlift, Shoulder press, Close-grip bench press, Wide-grip barbell row, Barbell Squats wide stance. The basic theory of reps. Is low reps 1-6 build mass and high reps. 8-12 Burn more calories and help increase definition. If I were you experiment, try something for 4 weeks, if no results change it and try again, until you find what works, but remember do not stay on it longer then 8 weeks. You may want to concentrate on the low reps long rest periods 3 min. rest between sets and exercises for each body part, take a day of rest after every workout, put together 4 workouts with six exercises per workout with 1-2 exercises for each body part, trying to increase the weights every time you rotate the workouts.

What do you mean contrast your abs before you exercise?

It should say contract your abs, meaning holding in the tightened position.

I am 13 and a little overweight, what should I do to loose weight at home and stay in shape?

You need to get on a food program go to http://1-workoutdelivery.com/food_programs.htm and you need to get on a good weight training program, since it sounds like you are a beginner I would recommend "The Transform 10 rep. 30 sec. rest Completed Toning Program" go to http://1-workoutdelivery.com/trns3010.htm 

I've been exercising for 5 months now.  I walk on the treadmill for 45 minutes a day/5 days per week at a speed of 3.8 miles per hour.  My leg muscles seem a little more defined but I still have a lot of flab covering them that won't seem to go away.  Also, since I started exercising, I've gained 12 pounds and my clothes are all tight now.  I feel like I am wasting my time since I'm not seeing results, what should I do?

You need to either decrease your food calories or increase your exercise.  You should also change your type of aerobic exercise each week, this will keep tricking your body.  You have definitely hit a plateau. Example: Bicycling week 1, treadmill week 2, outside jogging week 3, aerobic class week 4, then start back at the beginning.  You should also add some sort of weight training, this is the key to defining and toning your muscles.  To check out our Weight training programs go to http://1-workoutdelivery.com/workoutprograms.htm and to check out our Food program go to http://1-workoutdelivery.com/food_programs.htm

In addition to a light warm-up (i.e. 5min on bicycle ergo) is there any additional benefit to stretching prior to weight training.  please could you define your answer in terms of muscle physiology and provide me with evidence to support your answer.  Thank you

Movement at most joints is limited at least in part by soft tissue, including muscle.  Stretching increases the range of motion at joints by increasing the flexibility of soft tissue.  This decreases risk of injury by allowing joints to flex more before soft tissue damage occurs, and will help in increasing muscle by the increased range of motion.  There are plenty of books on this subject by reputable authors. Here are two to check out ďStretching by Bob AndersonĒ and ďThe health for life training advisor by Andrew T. Shields, M.D.Ē

Adding to this issue then if using machines for weight training.  Using machines that target specific muscle groups should in theory give a full range of motion, and if doing lets say approximately 10 reps then the muscle should not be fully loaded during the first couple of reps thus stretching the muscle fibers and associated tendons, and stretching would not be necessary. What are your thoughts on this matter?

This is the way to look at it. First you need to heat up the muscle, whether it is with a lighter weight, aerobic activity, etc., then hold the muscle in a static (non moving position), until you feel the muscle release from a tight position. Then begin your exercise for the body part you just warmed up and stretched. If you are very much against stretching or truly believe you do not need it by the way you train, go without it, you may never have any problems. On the other hand why chance it. It definitely cannot hurt you, unless you do ballistic stretching which is a bouncing movement stretch.

Can I get a personal lifting program to make my muscle build faster and more effective for me?

Yes you can.  To check out our Weight training programs go to http://1-workoutdelivery.com/workoutprograms.htm

I am 38 years of age.. and used to weigh 254lbs.. I am now down to 165lbs.. but I cant seem to get my underarms to firm up. What can I do??

You need to get on a weight training program which has triceps exercises go to http://1-workoutdelivery.com/workoutprograms.htm to check out our programs, which all train your underarms (triceps). Pick the one that fits your experience and needs.

WHICH MUSCLES ARE FAST TWITCH MUSCLES?

A type 2 (white) muscle fiber which speed of contraction is fast is activated by anaerobic exercise such as heavy weight training. All your muscles carry these fibers, but are activated by explosive type movements that due not require endurance.

What exercises should I use to lose my man tits and thighs also stomach?

Bench press, Squats, and Crunches.

Using indoor equipment (rower, nordic track, free weights, and total gym), what is (are) a good way (s) to increase anaerobic threshold without the pounding of running?

Any weight bearing exercise, such as weight training, free weights or machines.

How can I get rid of these love handles? I am on a diet and I am losing weight but not there!! Please help me!!!!!

There are always areas on your body that take longer to get results, keep at it, but also try crunch twists with some weight behind your head, 20-30 reps. each side, 3-4 times a week.

I used to lift very seriously and about two years ago I had to quit because of a problem I was having with my stomach/intestines area, whenever I would lift I would get very bloated, and would also feel dizzy. I went to the doctor (not a specialist) a few times and they had no answers for me. I went back to college and had to drop my health insurance so I quit lifting to eliminate the risk. Just recently I bought a new weight set and thought I would give it a try again, the same exact symptoms occurred, it is very discouraging what could this be?

It sounds like you may have some sort of Gastrointestinal disorder. You need to see a specialist in this field, not a regular doctor, and you may have to adjust your diet and the way you lift, until you have resolved the problem, but first get to an expert to start with. You may even try talking to a qualified Nutritionist.

What are crunch twists?

An exercise for your waist, that targets the sides of your waist (oblique).

HOW DO YOU DO CRUNCH TWISTS?

Start by laying on your back with your knees bent, feet shoulder width apart and flat against the floor, and hands behind your head.

You are now in the starting position.

Begin by lifting your upper back without using your neck to lift you. Concentrate on the side of your waist (oblique).

As you lift you are going to aim your left or right chest towards your opposite knee, twisting your torso.

Lift and twist until you feel tightness in the side of your waist, which is the same side of the chest that you are aiming to your opposite knee.

Do all your repetitions on one side before going to the other.

If you want more of a challenge lift the foot of the knee you are twisting too.

Exhale as you lift up and inhale as you come down.

How can I tone my calves down? as they are quite big, and have no muscle definition -id like them to be slimmer.

Decrease your calorie intake or do some sort of aerobic exercise to burn more calories. Example Jogging.

I have been running 3-5 miles a day while, incorporating. lunges, squats, and jumping rope. I have found that My jeans are extremely tight around my thighs. How do I get my legs muscular and lean but at the same time not allow them to get bigger? Also, I can't find anything to tighten or shrink my lower abs. Do you have any suggestions?

You need to decrease your calories or increase your aerobic activity. Check out our Food Finder Program at http://1-workoutdelivery.com/food_programs.htm and choose one of our Transform Programs at http://1-workoutdelivery.com/workoutprograms.htm

I need to know what exercise there is to get rid of flab. I just lost 50 lbs on weight watchers can you help?

You need to get on a weight training program check out our Transform Weight Lifting Programs at http://1-workoutdelivery.com/workoutprograms.htm 

Can you please tell me which exercises are the fastest and most effective for body firming stomach, derriere, thighs, and upper body? I'm fifty years old but in really good shape but want to firm up the fastest, most effective way that I can.

You need to get on one of our Transform Weight Lifting Programs. go to http://1-workoutdelivery.com/workoutprograms.htm to check them out and choose which one is best suited for you. If you are not sure which one to choose, e-mail us back with your experience with weight training (beginner, intermediate, advanced).

What exercise should I consider I need to show some buttock mine is flat?

Try wide stance squats

Sometimes when I exercise, my feet go numb. Some other individuals have expressed the same concern. Why do they go numb?

This is happening because of a lack of blood flow to your lower extremities or a nerve being cut off. Try warming up more and cooling down more slowly, also think of seeing a Chiropractor to check out your spine to see if a nerve is pinched.

I'm starting a new weight training program, and it calls for Deadlifts and clears. I've never done these exercises before and I was wondering if you could tell me what the proper technique for each exercise is?

Deadlifts

Begin by standing with your feet shoulder-width apart.

Squat down and grip the barbell slightly wider than shoulder width, with a reverse grip, which means one palm facing forward and the other facing back.

This grip is important for increasing strength and safety.

Your upper back and head should be tilted up, and your back should be flat not rounded.

Your bottom should be below your back (not parallel or above your back).

Your arms should be fully extended.

You are now in the starting position.

Now, while exhaling press up using the muscles in your legs and lower back until you reach a standing position.

Make sure your arms stay extended.

Then while inhaling lower the barbell in a controlled manner until it touches the floor.

You can also go to http://1-workoutdelivery.com/Programs_calculate_weights_page.htm scroll down the page and you will see a start and finish position for the Deadlift.

We do not know what you mean by Clears.

How often should I really work a muscle a week?

Everyoneís bodies respond differently, but rule of thumb is if you really assault that body part giving 100% and because there is so much indirect training to all muscles, once a week is fine, except waist, calves, and forearms which are high endurance muscles which usually require 2-4 times a week.

I was wondering if you could recommend a good personal trainer who has a gym already set up, since I am a local truck driver and I have very little time that I spend at home. And since I work odd hours I would really love to get back into the shape I was in when I was in high school.

Yes we can there are a few around that have their own facility, including us, but we need to know first where you are located, and what time of the day you are able to workout.

I own a Bowflex and I want to know if there are any exercises to reduce love handles?

Remember, when using weight bearing exercises, your body will tone/build, in order to reduce the body fat, you must lower your calories, that is the key. The exercise that hits the love handles/Oblique is either crunch twists with the handles in the seated position, or using the squat attachment, attaching the handle and twisting your body to one side while holding on to the handle. To check out our food program go to http://1-workoutdelivery.com/food_programs.htm 

What exercise do I do to get pecks?

Barbell or dumbbell bench press

I want to split up my upper body for lifting into four muscle groups. I've broken them down into arms, shoulders, back and chest. Which of those should I pair up?? I've heard back and chest but I've also heard back and shoulders. Or I've also had people tell me to split it into "push" and "pull" which would be chest with triceps and shoulders for push, and biceps with back for pull. Which of all of these do you recommend?

They are all good, the trick is rotating them. This will put your muscles into a different environment which will cause results. You can switch every week or change every 8 weeks. Experiment they all will work.

What is the best way to tighten up my chest?

Barbell or dumbbell bench press and diet.

What do I have to do to build more muscle faster?

Get on a effective heavy weight training and food program. To check out our Transform Weight Lifting Programs. go to http://1-workoutdelivery.com/workoutprograms.htm To check out our food program go to http://1-workoutdelivery.com/food_programs.htm 

I was wondering what kind of machine is most efficient for burning calories, I though it would be the elliptical machine or stair master but a friend recently told me that the treadmill is best.

The way to look at it is any machine that uses your upper body as well as your lower will burn more calories then one that only uses your upper or lower. Also switch off machines, otherwise your body will adjust to the activity and hit a plateau. Try switching once a month.

Is there a natural way to reduce breast size through exercise?

Reducing body fat by diet and exercise is the key, as your body weight decreases the fat surrounding the breast will decrease. Check out our Food Finder Program at http://1-workoutdelivery.com/food_programs.htm and our Transform Weight Training Programs at http://1-workoutdelivery.com/workoutprograms.htm 

If I max out at 170 on the bench press how many sets and of what should I be doing?

That question cannot be answered without knowing what you are trying to accomplish. I recommend checking out our Transform Weight Lifting Programs at http://1-workoutdelivery.com/workoutprograms.htm Each program explains what it accomplishes.

What are some easy and fast resulting exercises that donít include machines and weight lifting? Is there anything that will make my abs tighter in only a few weeks?

Yes there are, they would be body weight bearing exercises, such as push-ups for your chest. Do crunches and crunch twists, and all our Transform Weight Training Programs include a thorough Abdominal routine. Check them out at http://1-workoutdelivery.com/workoutprograms.htm

I have recently lost over 100lbs and even though I am so enthused about dropping the weight, I still get down on my self b/c of the scars...meaning the loose skin and stretch marks. I know there isn't much too help stretch marks but I was wondering if you could help me try and tone my skin...it won't all go away but I would love to try and get rid of some...I was very very heavy at a young age so that is why I have so much. I am now 18 years old and just wish I would have started at the weight I am now...I am very pleased and many people are very proud of me but I just wish I could be a lil more confident...if you could give me some tips It would be greatly appreciated.

You need to be doing weight bearing exercises to tone the muscles which will help with the stretch marks either start with body weight bearing exercises such as push-ups, squats, etc. or check out the book called The Weightless Workout from Health for Life or check out our Transform Weight Lifting Program at http://1-workoutdelivery.com/trns3010.htm 

I have recently lost weight, the amount that I planned on. I run at least 3 times a week, I do strength training like every day, including lots of crunches, but no matter what I do I cannot loose this ring of fat, I call it, around my stomach. It is pretty obvious too. How can I target/tone this are lower abdominals/abdominals/lower back?

Try doing lower abdominal work with our Ab Originals, they should help. Go to http://1-workoutdelivery.com/aborigin.htm 

I need to know how to build my pecks up I am building my arms up loads but my pecks seem to be growing at a slower rate?

Try 6 rep sets, 3 min. rest between sets, Heavy weights, and basic exercises Barbell bench press and Dumbbell bench press 2 times a week. Also check out our program at http://1-workoutdelivery.com/trns3m06.htm

I have a very bad knee that needs to be operated on so I am unable to do running or weight - related exercises for my legs and bum. I also have a bad back! I do do press-ups and sit ups but because I can't really do anything more than walking my lower half is losing strength and getting soft! Could you suggest some hard leg and bum exercises that don't put excess pressure on my back and knee?

You are going to have to do trial and error tests on different exercises.  For example the leg press machine: You should try putting your feet in different positions until you find the position that does not bother your knee or lower back. If there are no positions that work remove the exercise or try going down half way.  We cannot give you exact information, because injuries can differ from one person to the other and because we are not working with you one on one.


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