Dear Fitness Coach,I am pretty sure I am a sugar addict. Short of admitting myself into some kind of rehab program, I don't know what else to do. As a teen and young adult, my insatiable sweet tooth helped pack 25 pounds on my small frame (I am 5'2), and it was more of a vanity issue back then. Now that I am 46 and 50 pounds heavier, I know it’s turned into a serious health issue. Please help me!Soured on SugarDear Soured, You are not alone! Sugar addiction or insulin/carb sensitivity is a very real issue that many adults and even children suffer from. Recent studies have shown that sugar …

Dear Fitness Coach, Some of the gals from my book club are raving about this new exercise craze called Zumba. We are certainly not spring chickens - I am 64 and I’m the youngest! Is this a safe class for someone my age to try - or is it just one of those fads for the 20-something set? Zumba Zealot or not? Dear Zealot or not, It’s never too late to start exercising. Compelling studies have shown that octogenarians (men and women in their 80s and beyond) can benefit by doing regular cardiovascular and strength-training workouts – meaning they enjoy a better quality of life. The key component …

Dear Fitness Coach, I am a 32-year-old athletic guy. I hit the treadmill and weights at the gym a few times a week for most of the year, but come the warm weather and I hate to exercise indoors. What are some other ways I can burn off those vats of mac salad and beer kegs I tend to consume between weekend beach excursions and backyard barbecues? Beach Boy   Dear Beach Boy, Nuking 500 calories by hoofing it out on the treadmill or the pavement for an hour is not for everyone. With a little ingenuity, there are other potentially more satisfying ways to achieve the same objective of improving …

Dear Fitness Coach, My boyfriend drinks a couple of protein shakes a day, one first thing in the morning and another one after his workout. He is always talking about how important protein is. He is in great shape, but I am a woman and not looking to bulk up. Is it still necessary for me to drink that stuff? L.R. Dear L.R., Fitness magazines and gyms boast about the power of protein shakes to enhance the results of your workout. Even if you are not a power-lifter or bodybuilder, protein shakes provide benefits including stabilized blood sugar levels, increased satiation, and a higher rate of …

Dear Fitness Coach, A couple of my guys at work just finished up a boot camp and can’t stop going on about it. One of them lost 8 pounds, and the other 12 in just one month. Can you explain the difference between a boot camp workout and other kinds of workouts? Also, given that I am not in any kind of great shape, can I still do a boot camp workout? Lazy Boy Devotee Dear Lazy Boy,  The major difference between a typical group fitness class and a boot camp session is that boot camp is more drill-oriented and generally more challenging. Whereas a typical cardio class is choreographed with …

Dear Fitness Coach, So we are already 6 months into 2011 and my New Year's promise to myself oflosing weight and getting into shape has not come to fruition. I still haveanother 6 months to make good, but how do I stay on track this time? New Year's Resolution DropoutDear Resolution Dropout,I would like to think that it's not the last few months that will determineyour fate, but what you decide to do from this point forward that will.Since healthy habits are a lifelong pursuit, a few lost months is just ablip on the radar of life. So pick yourself up, dust yourself off, and follow these five …

Dear Fitness Coach, My husband and I want to have a baby, and I just want to make sure that I am doing everything I can to have an easy pregnancy and a healthy baby. I am also a little concerned about weight gain. Friends of mine who have had babies are struggling with losing the baby weight they gained. I do not want that to happen to me! J.L.C.   Dear J.L.C.,   A healthy lifestyle improves your chances of conceiving, decreases the risk of pregnancy complications, and helps prevent excessive weight gain during and after pregnancy. According to Dr  Fuhrman, Director for the Center of …

Dear Fitness Coach: Do you have any suggestions for people like me who leave for work at 5 a.m. and return home at 8 p.m. - and whose only acquaintance with a gym is the guy down the hall in credit who spells it J-I-M? Yours truly,Over-worked and Under-exercised Dear Over/Under: The dilemma that you face is quite common: there just doesn’t seem to be enough hours in the day to take care of everything you need to do. What you’re overlooking is that physical activity is as essential to your well being as adequate sleep and nutrition. Look at it this way: there are a 168 hours in the week, and …

Dear Fitness Coach, I just plunked down $250, signed a 12-month contract, and joined a gym. The initial elation of finally deciding to get into shape after all these years has worn off - it took all of one week! Now I am faced with the harsh reality that I have absolutely no idea what I should be doing.... Any suggestions would be much appreciated. Gym Newbie   Dear Newbie, I like to use the analogy that buying a gym membership is a lot like buying a season’s ski pass. It’s great if you know how to ski but, if you don't know how, you are not going to be able to utilize it without instruction…

Dear Fitness Coach: My doctor recommended that I lose about 40 pounds to help control my Type 2 diabetes. I started on the South Beach diet and walking around my neighborhood a few times a week. One of my friends told me I need to add strength training to my exercise routine by lifting weights at least three times a week. I am a 51-year-old female. Do you think this is really necessary? Wonderin’ about weights   Dear Wonderin’, Over the last decade, researchers have made extremely compelling arguments for the benefits of weight training for women and especially those over the age of 40.  …

Dear Fitness Coach, I can’t figure out why my muffin top hasn’t disappeared yet: I am doing 100 situps and the elliptical for an hour every day. It’s been more than a month, and that belly fat hasn’t budged. What am I doing wrong? ABS-olutely Miserable! Dear ABS, You need to understand that your belly fat is a deep visceral fat that is by far the most difficult fat to lose. It is impossible to spot-reduce. But once you begin to lean-out, you should start to lean-out all over, including your midsection. Ironically, the two least efficient ways of losing your abdominal fat are the two things …

Dear Fitness Coach,  I am a 52-year-old woman whose husband recently died after a long illness. I have neglected myself for so long that I do not even know where to begin. I do know I need to lose about 50 pounds. Please point me in the right direction. I know I am going to need help - and a lot of it! Mrs. K   Dear Mrs. K: So sorry to hear of your loss. But you should know starting an exercise program will not only help you reduce your weight, it is also a great stress reliever. You should be looking at this as a lifestyle change: Whatever you start will be a habit that you will continue for…

Dear Fitness Coach,  I have a weight problem, but it’s not what you think: I need to gain weight. I am a 22-year-old guy weighing in at 155 and I am 6 feet tall. I know enough to realize supersizing every meal at McDonald’s is not the way to go. I want to put on muscle, not just fat. What is the best/quickest way to do this?   Lean ’n’ Lanky   Dear Lanky,  When 66% of the population is overweight or obese, one might think that being too thin is not an issue. But it can be just as challenging to gain weight as it is to lose it. The key is gaining lean muscle, not fat. At your height a healthy …

Dear Fitness Coach, How can I stay motivated with my dieting and exercise? It was easy for the first couple of months, but now I feel that I am not as enthusiastic as I was in January. I want to get back into the “zone”. Chelmsford Mom   Dear Chelmsford Mom, I know about that elusive “zone” you speak of, and it is easy to be focused and determined when you are in that frame of mind. But it is a challenge to be able to maintain that level of resolve long-term. The number one reason people stop exercising is because they are not seeing results.... Has that happened to you? If you are hitting …

Dear Fitness Coach, Recently married, my wife and I lead pretty hectic lives. Both our jobs entail travel, and between that and our commute to and from Boston we have little time or energy left for home cooking. We eat out a lot, and it’s finally taken its toll: within six months I have gained 20 pounds and my wife 12 pounds. Short of hiring our own personal chef, I am not sure what we can do, but this weight gain has got to stop. Humpty and Dumpty :)   Dear H and D, You really do take a leap of faith eating in a restaurant, even if you think you are making healthy food choices. Whether it’s …

Dear Fitness Coach, Every time I start a new diet my appetite increases exponentially and I end up eating more than I would normally. I am pretty sure it’s psychological, but the hunger pangs seem very real to me. Any suggestions? Frequently Famished   Dear Frequently Famished, First of all, try not to refer to your new eating plan as a "diet”. That word alone can send even the most disciplined among us into an eating frenzy. Try calling it a “nutrition plan” or “revised food plan”. Remember this: A new eating game plan is a lifestyle change, so it has to be sustainable long-term, whereas …

Dear Fitness Coach, I just got back from my annual physical and have been diagnosed with metabolic syndrome disorder (I am 65 years young). I also had a weigh-in and body-fat testing. Even though I am only 10 pounds overweight, my body-fat percentage is over 30%, which is considered obese. The nurse practitioner explained that diet and exercise will bring down my body fat and help reverse the effect of metabolic syndrome disorder. Well, easier said than done…. I don’t know where to start! If you can give me some tips, that would be great. Mrs. L   Dear Mrs. L, Metabolic syndrome is an …

Dear Fitness Coach,  I am a 24-year-old female who is about 15 pounds overweight. I have been working out since the first week in January, running on the treadmill for about an hour almost every day. I did lose a few pounds the first few weeks and expected this to continue, but it hasn’t. I am getting discouraged: the scale hasn’t budged. Help!  Lisa T.   Dear Lisa,  Walk into any gym, and you will see scores of women pounding it out on the treadmill. Stop in months later, and you will probably see the same women doing the same thing with very little outward change in their bodies. Here’s why…

Dear Fitness Coach, When I'm lifting free weights with my arms, and doing a bunch of different exercises, such as chest press, bicep curl, triceps, rows, etc., I often do my three sets of 15 reps right in a row. However, I've been to a few trainers who prefer that I do the sets in a circuit, rotating from bicep to tricep to chest press, etc., and just do three rounds of the circuit. So my question is: Does doing it that way versus my preferred way actually make a difference and, if so, how? Which is the better way to do it? Yours, Lady Who Lifts   Dear Lady Who Lifts, Neither way is best. You…

Dear Fitness Coach, I’m a guy who likes a hearty breakfast. My cholesterol came in at over 200 on my last physical. Since then, I’ve cut back on my high-cholesterol breakfasts. No more daily egg-and-sausage croissants at Dunkin’s. My wife wants to make me breakfast, but doesn’t know what to serve me. Do I have any alternative to Wheaties? Hungry Hank   Dear Hungry Hank, If you have a wife who wants to make you breakfast, have her do a little healthy baking once a week. A honey bran muffin at Dunkin’s is 480 calories with 13 grams of fat! However, with a little bit of restraint, your wife …