Just the FAQs: answers to frequently asked questions on health & fitness - Q&A

Muscle & Fitness/Hers, Jan-Feb, 2003

The Book on Definition

Q I can't seem to put on the muscle I'd like or get the definition I want. What am I doing wrong?

B.A.

Carson City, Nevada

A Beth Horn, a personal trainer and fitness competitor who placed fourth at the Slovak Pro Fitness Classic in 2002, responds: "You have to train for muscle first, using multijoint exercises like the deadlift, squat and bench press to get the most from your workouts. After you start to see some gain in muscular development, you can go into a second phase, where you can work on definition through your diet. Keep up the strength training and cardio, and use a moderate-calorie, sensible meal plan to get the definition you want."

Fueling Your Morning Cardio

Q If I do my cardio in the morning, is it better to eat or not eat or not eat before doing so, assuming fat-burning is my goal?

C.W.

San Antonio

A Robert Murray, PhD, director of the Gatorade Exercise Physiology Lab, responds: "It doesn't matter. Although meal timing has some small effects on how the body uses its energy stores, they're not worth getting excited about from a practical standpoint. However, you should keep some things in mind, One, if you work out first thing in the morning, eat or drink carbs in some form to help replace the fluid and carbs lost during sleep. Cereal, a bagel, water (with food), a sports drink and fruit juice can all fit the bill. Second, going into your workout feeling good will enable you to work harder and burn more calories, and your ability to bum fat is going to be enhanced when you end a great workout without feeling you have to get something into your stomach even before showering. Eat or drink just enough before your workout to feel good, but not so much that you feel sluggish and tired."

Safe Tattooing

Q I've thought about getting a tattoo and navel piercing, and if I proceed, I want to make sure I do it in a way that eliminates the risk of contracting hepatitis -- or anything else, for that matter. Any suggestions?

X.R.

Via e-mail

A Myma L. Armstrong, PhD, a nursing professor at Texas Tech University Health Sciences Center (Lubbock), who has conducted research into the decision-making and risks associated with both tattooing and body piercing for more than 12 years, responds: "While getting a tattoo, a piercing or both may seem like the thing to do these days, it's best to think about it before you leap. The longer most people take to make their decision, the more satisfied they are with their body art. As part of that process, talk to other people with body art. What do they like and dislike about the design, the artist, the procedure, the cost and the aftercare? Would they have it done again? Why?

"If you decide to proceed, follow these simple but important steps. First, shop around. A lot of reputable artists are out there, but there are a lot of non-reputable ones as well. When getting a tattoo or piercing, a small to moderate amount of bleeding will occur, so hepatitis B and C are potential risks at any time. Observe the artist's procedures, hygiene and studio environment, and look for equipment such as a needle sterilizer and 'sharps containers' for the disposal of previously used materials. Many states have health regulations for body art, so if the shop, artist or both are licensed, look for the posting and date of the permit or permits.

"Second, it's best to position your body art where you can control whether it's seen. Many of your employers, friends and relatives won't be as excited about or accepting of visible tattoos and piercings as you are. Each body-piercing site has associated risks, so know them ahead of time to determine the best piercing area for you.

"Third, prepare for the skin-care routines that a piercing, especially, will require. The hole is an open wound and a tunnel for infections, so care for it daily to avoid oozing and discharge from the site, especially with cartilage (ear rim) and navel piercings. Take care of it as long as the hole is open; infections can occur anytime. Also, direct sunlight should be avoided on colorful tattoos, as they can fade."

Q I'm trying to lose weight, so should the type of carbs I consume -- High glycemic index vs. low GI -- change relative to the time of day?

J.B.

Saratoga Springs, New York

A Gary Foster, PhD, clinical director of the Weight and Eating Disorders Program at the University of Pennsylvania School of Medicine in Philadelphia, responds: "No, it doesn't change relative to the time of day. Fat loss boils down to calories in vs. calories out, People have these myths like, 'I shouldn't eat after 8 p.m.,' but that's analogous to saying, 'Do I fill up my car with gas at 8 a.m. or 8 p.m.?' What matters is how many gallons you put in and how many miles you drive. It could be midnight or noon; it doesn't make any difference in this equation, The effect of glycemic index is greatly debated, but on the nutrition side, weight loss still comes down to total calories, so I would pay the most attention to those."

This information is for educational purposes only. It is not medical advice and is not intended to replace the advice or attention of health-care professionals. Consult your physician before beginning or making changes in your diet, supplements or exercise program for diagnosis and treatment of illness and injuries, and for advice regarding medications. Please send your questions to MUSCLE & FITNESS HERS, 21122 Erwin St., Woodland Hills, California 91367, or e-mail us at M&FHers@weiderpub.com. We cane answer every question, but will try to find site answers to questions of common interest.