Q. As I get older, the same workouts that used to keep me in shape just don't seem to be getting the job done. Can you suggest something that can jump-start my metabolism again?

A. When trying to jump-start your metabolism you must look no further than your nutritional intake. Try to eat 5-6 small meals throughout the day. Calories equal energy. You want to eat every 2-3 hours. Of course, this does not mean splurge on anything in sight. Try to make healthier choices. Keep your protein intake high, trying to eat some source of lean protein (chicken, turkey, fish, whey powder, etc) with every meal. Also, be sure not to eliminate carbs. Simply, keep the bulk of your carb intake to earlier in the day. As the day progresses you may want to replace the brown rice and oatmeal with garden salads and mixed vegetables.

You can also boost your metabolism through exercise. You never want to do one routine for too long. Three to four weeks is more than enough time. Otherwise your body will adapt to the exercises that you are doing and you will hit a plateau; which seems to be what has happened in your case. There are plenty of things you can try in order to intensify your current workout program. First off, try to decrease the amount of rest you take in between sets. Thirty to sixty seconds is more than enough time. Also, try to add super-sets to your workout. An example is to perform one set of bench press then without resting perform one set of lat pull downs, then rest 30 -60 seconds and repeat. Be sure to change up the order in which you do your exercises, and don't be scared to add some new ones. Lastly, you can try to spruce up your cardio. Rather than walking/running/pedaling at the same pace for thirty straight minutes, try to introduce your body to interval training. Example: Jog on a treadmill for 1 minute then run at a fast pace for 1 minute. Do this for 10 minutes your first time, then as it becomes easier increase it to 20 or 30 minutes.

Q. I really don't have the time or the desire to go to the gym, but I want to get in shape. What are the best at-home workouts? What kind of equipment should I invest in before I get started?

A. It sounds like you are bored with the same old gym workouts. Try to keep your workouts exciting! Maybe you can try to take some of the aerobics classes at your local gym. But if you are completely against going to the gym, then there are plenty of alternatives for you to do. I suggest going to a local yoga/pilates studio and signing up for a class. You will be amazed at just how great you will feel. If you have a dog, try to make it a point to go for longer walks/jogs. With the warm weather coming you can always walk/jog on the beach. The sand adds a little extra resistance, which will surely help tone your legs. If none of this seems appealing and you are content with staying home to workout, then you can always use your own bodyweight for resistance. Squats and lunges have always been favorites of mine to help shape and tone the legs and butt. If this sounds too easy then simply increase the amount of repetitions you do per set. Or, better yet when performing a squat lower your body at a very slow pace (count to six seconds) then hold the squat in a sitting position for another 6 seconds before standing back up. For your arms you could always do pushups, and if you are looking to save money...you can simply use a gallon of water/milk for resistance when training your arms! Resistance is resistance, it doesn't matter if its a weight or an at home appliance. With the gallon you can perform bicep curls, front and lateral raises to tone the shoulders, and overhead tricep extensions. Lastly, be sure to add some core training into your routine such as crunches, leg raises, etc.


You can email questions to Tomasso at asktheexperts@undercoverwear.com