Fitness IQ Test Answered

1. C. Strength training. Your BMR (Basal Metabolic Rate) is the number of calories you burn during the day at rest, meaning if you laid in bed all day, this is how many calories you would burn. For most women, this number is between 1200-1600 calories/day. (The best way to find this number is to get tested.) This is an average of course, and obviously will vary. The higher your muscle mass ratio, the higher your BMR is (which is a good thing!). The only way to increase this number is to add muscle. And the only exercise that can add muscle is strength or resistance training. For every 1 lb. of muscle added, add 50 calories to your BMR. That’s more calories you burn everyday doing NOTHING!!!

2. FALSE. A common misconception is that in order to burn fat, you need to stay within the lower range of your Target Heart Rate zone (THR). In fact, any heart rate WITHIN your THR will burn fat. Why? Because the THR is your “aerobic” zone, meaning your muscles are working in an oxygen-rich environment, which is conducive to burning fat. Anything below that range isn’t considered aerobic, and above that range is anaerobic, at which point you are utilizing lactic acid. While it is good to have spurts of intense, huffing and puffing intervals of anaerobic exercise, you don’t want to have an ENTIRE workout in the anaerobic zone. Basically, you want BOTH your heart rate and breathing to be elevated. Here’s how we will figure out YOUR THR.
Take 220-your age=age-adjusted maximal heart rate (220-31 (my age)=189)
Figure out 65% of that number (Multiply 189 X .65=123)-low end of THR
Figure out 85% of that number (Multiply 189 X .85=160)-high end of THR

3. B. How high your heart rate is. A little bit of a trick question. Notice I emphasized BEST. While the other answers can be an indication of how hard you’re working, nothing is better than knowing what your HR is. Why do you think this is the most effective way to know how hard you’re pushing yourself? Because sometimes going by our “Perceived Exertion” isn’t always accurate. How much we’re sweating, how hard we’re breathing, or how fatigued we feel don’t always tell us WHERE we are working along the THR. Just as talked about in the last question. If we don’t own a HR monitor (which I highly recommend buying one-they’re not expensive), we can perform this self-check every 5 min by finding our pulse on our wrist or neck, timing it for 10 sec and multiplying that number by 6.

4. FALSE. Here’s a BIG misconception. Women do not have near the levels of testosterone that men do to build muscle. We aren’t genetically programmed to do that and would have to take anabolic steroids to see any serious amount of muscle mass built. The reason many women feel they appear “bulky” from lifting weights is because they have an extra layer of fat over their muscle! Shed the fat, and what do you see? A lean, mean muscle machine!

5. FALSE. Another big myth. Many people believe that the energy boost you get from exercise is a double-edged sword. It’s a great pick-me-up in the morning, but if you work out at night, you may not sleep well. If this was gospel truth, morning people would rule the world! Fortunately for night owls, there is no one best time to exercise. It’s a matter of what you prefer. Fitting exercise into your daily routine is the main issue. Just remember to wait at least 2 hours after eating before working out. And no, working out is unlikely to keep you up at night. As long as you don’t exercise too close to bedtime, you will probably sleep better on the days you work out.

6. E. All of the above. While many think running is the best way to lose weight, this isn’t necessarily true. It doesn’t matter what type of exercise you do. Of course, different exercises might burn more calories than others, but it’s all about intensity here. It might not take much to get your HR elevated up running, but maybe biking it takes a little more effort? Well, then work intervals into your routine-short bursts of speed, hills, or an increase in resistance to get that HR up! Just remember, it’s all about intensity, duration, and frequency. And the bottom line is, you have to ENJOY IT! If you’re not a runner and hate doing it, then why force yourself to do something you dread? It’s best to find activities we prefer, so we can stick to them and maintain healthy lifestyle habits!

7. FALSE. This is a big misconception and something I hear a lot, especially from women over 30! “It just seems like it’s so much harder to lose the weight now!” We’ve all heard or thought this before, right? So, why isn’t this true? The solution is going back to increasing our metabolisms, our BMR’s. While it is true that we start to lose muscle after age 30, that doesn’t mean we can’t stop it or reverse the effects of this! If we add a little muscle mass by strength training (which will also be good for our bones as we age!), continue exercising, and watch we eat, then we are not DOOMED and we can look younger and FABULOUS!

8. FALSE. You might not want to hear this, but you could do all the crunches and stomach exercises EVERYDAY and not see any results. While these exercises are great to strengthen and tone our abdominal exercises, they can’t get rid of the fat. To burn fat and flatten your belly, you need to burn more calories. Once you’ve gotten rid of the fat, your washboard abs will become more visible.

9. D. Any of the above can get results. Another trick question! We hear so many different answers to this one, don’t we? This can be very confusing to those trying to lose weight! How much effort do we really need to put in to see results? The answer is anything! Now, while devoting 2 hrs a day 5-6 days a week might deliver results FASTER, it doesn’t mean that’s what is required to lose weight. The key is consistency and the bottom line is CALORIES IN VS. CALORIES OUT. If we can’t or don’t want to devote too much time to exercise, then just focus more on the nutrition (which is 80% of it anyways). I’ve had clients before that did the minimum (3 days a week) and still lost lots of weight, mostly because of their eating habits!

10. TRUE. While this is actually true, it’s also only temporary. Just keep at it and periodically (every 2 to 3 weeks) “up the ante” by changing the frequency, duration, intensity, even type of exercise you’re doing. You should continue to see results if you continue to challenge yourself.

11. FALSE. Not necessarily. You should be working at your predetermined THR. If you exercise too hard and fast, you may be burning fewer calories than in less intense, aerobic workouts. This goes back to when we talked about our THR or aerobic zone, and the anaerobic zone. Again, this doesn’t mean we shouldn’t ever go outside and above our aerobic zone, but that we should keep those bursts of high-intensity exercise limited to a few intervals in each workout. (And it’s also good to go into this anaerobic zone because this is how we increase our heart rate zone and capacity to utilize oxygen!)

12. FALSE. Unfortunately, there's no way to “spot reduce” certain areas. Yes, it’s beneficial to do exercises that target our problem areas, but we should be doing compound exercises that utilize more than those exercises so we can increase our heart rate and burn more calories (and maximize our time!). And going back to the question about getting a 6-pack, it’s all about getting rid of the overlying fat, so we can see those muscles!

Test your Fitness IQ

Take this test. The answers and explanations will be given in a few days! Good luck!


1. You can increase your metabolism, Basal Metabolic Rate (BMR) by:
A. Running
B. Biking
C. Strength training
D. Any form of exercise


2. TRUE or FALSE If you want to burn fat, it is best to stay in the “fat-burning zone” of your Target Heart Rate (the lower end of your THR) and not the “cardio zone” (the higher end of your THR).

3. The best way to know how hard you are pushing yourself during exercise is by:
A. How tired or sore you are
B. How high your heart rate is
C. How much you’re sweating
D. How hard you’re breathing
E. All of the above


4. TRUE or FALSE Lifting HEAVY weights (strength training) frequently can cause women to get “bulky” and build too much muscle mass.

5. TRUE or FALSE The best time to work out is early in the morning.

6. The best exercise for losing weight is:
A. Running
B. Biking
C. Eliptical/Cross-trainer
D. Strength training
E. All of the above


7. TRUE or FALSE As you age, you lode muscle and gain fat, thereby decreasing your metabolism, no matter what you do.


8. TRUE or FALSE To get ripped abs or a “6-pack”, you should do crunches every day.

9. How much exercise time is needed to lose weight, improve cardiovascular endurance and function, and see results?
A. 3 days a week for 30 min/session
B. 5-6 days a week for 2 hrs/session
C. 3-5 days a week for 60 min/session
D. Any of the above can get results


10. TRUE or FALSE Eventually, your weight and fitness level will plateau.


11. TRUE or FALSE The more intense your work out, the more fat you burn.

12. TRUE or FALSE To get rid of the “arm jiggle”, the “saddle-bags”, the “love-handles”, or the “inner thigh fat”, you must do specific exercises to target those muscle groups/areas in order for them to go away .

5 Ways to Improve Your Core Strength (Without doing a single crunch!)

Seriously??? Yes, people are still in that mind-set of doing crunches to improve strength and tone in their midsection or core. Your core includes all your abdominal muscles, lower back muscles, glute, and hip muscles. These make up your "Powerhouse" and it's very important to do exercises that will strengthen them, in turn leading to fewer joint and posture problems down the road. Try these great 5exercises that don't require any crunches and work these muscles superior!

1. Prone and side planks. While laying on your stomach, position yourself up on your forearms, either on your knees (beginner position) or on your toes (more advanced). Make sure your body is in a perfect line, low back or pelvis is not drooping or sticking up in the air. The key is to hold your abdominals in by concentrating on pulling your belly-button in towards your spine. Hold this position for 20 sec (to start) and then gradually add 10-15 sec as you get stronger. Do 2-3 sets of this exercise. Side planks are done while laying on side and propped up on one forearm, the other hand is on hip or behind head. You can do this either on the side of your knees (beginner) or on your feet (advanced). Push hip off ground as high as you can go, straight up. Come back down and then repeat to 10-15 reps each side (2 sets).



2. Quadruped. A favorite that is great for all core muscles-abdominals, glutes, hips, and low back. You will start by getting on all fours, positioning yourself with hands directly under shoulders, and knees directly under hips (straight lines) all shoulder-width apart. Head should be up as well. While maintaining position, bring opposite arm and opposite leg straight out. It’s very important to tuck belly-button in, thereby activating the abs and other core muscles while making sure pelvis/hips don’t tilt. Do 2 sets of 10 each side (alternating).



3. Dying bug. Laying on back with arms at sides, tilt your pelvis/hips toward ground thereby activating your abdominals and keeping low back AGAINST the ground (there should be no gap). Bring one leg up and down (knees bent), then other leg. For a more advanced exercise, bring opposite arm to opposite leg, all the while maintaining this position (it’s very important that your belly-button is tucked in and abs are contracted the WHOLE TIME.) Do 2 sets of 10-20 each side (alternating).

4. Bridges. Laying on back with knees bent and shoulder-width apart and arms at sides, raise pelvis, hips off ground and hold 3-5 sec. You will want to squeeze your glute muscles as well as keep your abdominals tight (belly-button tucked in) throughout movement. Come back down and then repeat. Do 2 sets of 15-20.



5. Band rotations. Using a rubberband (you can buy these practically anywhere for cheap!), loop band through handle around a post (or some kind of anchor). Standing to side of post/band, place one hand on handle and other overlapping hand. While keeping arms STRAIGHT and feet planted on ground (facing forward, do not pivot), rotate band across body in a 180 degree movement. Make sure to keep belly-button tucked in, and abdominals contracted as to work all of these muscles (great for obliques and low back as well). Keep a loose grip on the handle as to not over-emphasize the arm muscles (so they do minimal work). Do 2 sets of 15 each side.

5 Simple Ways to Improve Your Posture

Did you know improving your posture will also make you look thinner???? :) Try these simple and easy tricks each day-they will pay dividends in the long run, and help alleviate any joint pain you might even be experiencing!

1. Use a stability ball instead of a chair at your desk/computer. Make sure to get one that fits you too-when you sit on it, your knees and hips should be at 90 degrees.



2. Do 20 “Scapula Squeezes” every time you get in the car. Start by sitting up straight with your shoulders back. Then concentrate on squeezing your shoulder blades (scapula) together and pausing for a second or two. Do 20 reps a couple times throughout the day.

3. Do 20 “Cervical Retractions” every time you watch TV or do the dishes. While you’re sitting on the couch or standing at the sink, pull your head back (so you get a double-chin). It’s that simple. Do 20 reps a few times a day.



4. Make your computer desk more ergonomical. To achieve this (which will alleviate or prevent MANY issues), you will want EVERY joint (hips, knees, elbows, wrists, etc) to be at 90 degrees. Adjust your desk height, chair height, mouse pad, keyboard so that these joints are 90 degrees. There are also special keyboards and chairs that you can purchase that are designed for this purpose. Trust me, this is an important one if you spend a lot of time at a desk in front of a computer!!!!

5. Do 20 “Back Bends” each day. Another simple exercise that will pay dividends down the road. While standing straight with hands on hips, bend spine/low back backwards like you’re arching your back. Do 20 reps.



STAY TUNED LATER THIS WEEK FOR 5 WAYS TO IMPROVE YOUR CORE STRENGTH WITHOUT DOING A SINGLE CRUNCH OR SIT-UP!!!