Ask Joe Weider

Tip of the Week: On a diet? Eat fruit!

Over the last few years, "fruit" has become something of a dirty word among dieters. In an effort to reduce carbohydrates and, more importantly, sugars from the diet, plenty of those looking to lose weight have eschewed nature's sweet bounty outright.

While some fruits should be avoided by those looking to lose weight, others can be a dieter's friend. It's just a matter of knowing which is which.

We rate the impact foods have on blood-sugar levels with something called the "glycemic index." Numbers are assigned according to their ranking, with lower numbers equaling less impact. Using this scale, apples clock in at an average of 38, with pears a point or two lower and cherries down at a very low 22. Compare these numbers with spaghetti at 41, boiled potatoes at 56 and pineapples at 66, and you'll see that you can't necessarily judge a food by its sweetness.

So, dieters, get back to your apple a day. Not only will the sugars have little impact on your blood-sugar levels, the fiber and nutrients will help you reach your goals.

Q: I'm in high school, and I want to become a professional bodybuilder by the time I'm 30. Although I know I am capable of putting in the work it will take, I'm a little frustrated. I have a friend who doesn't train half as hard as I but seems to put on muscle from just looking at weights. The crazy thing is that he has no interest in bodybuilding. Can you explain what's going on, Joe?

Joe: I can understand your concern. While I have pretty good genetics for putting on muscle, I can't compare to many of the champions I've helped train over the years. It sounds like your friend may have the genetic components to make it in bodybuilding while you might not. This isn't to say that you couldn't get there, too, but it could be a much longer road to travel for someone like you than it would be for your friend.

The thing that I've found that all top bodybuilders share is their innate ability to put on muscle. They may start skinny or they may start stout, but once they hit the weights, they all respond very quickly.

If you find that after, say, six months of solid training you're not showing measurable improvements to your physique, then you might not be cut out for bodybuilding.

I know that might be a bitter pill to swallow, but when chasing a goal in which genetics plays such a key component, it's better to know early on whether or not you have the right stuff. It's no different from a big-boned, short-limbed person wanting to run the sprint in the Olympics. He may have a better work ethic than those who are more gifted physically, but odds are that won't even be enough.

Nevertheless, while professional bodybuilding might prove an unscalable mountain, becoming the most muscular person in your gym, your town or even your state may be within your reach. Start with reasonable goals, and keep raising the bar as you reach them. Who knows? You may just get to the pro ranks and prove me wrong. I hope you do.

Q: How do you feel about yoga in so far as developing muscles? I'm a 43-year-old woman who is getting back into exercise after a 10-year hiatus, and I would like to practice yoga. Do you think I can just do this and still tone and sculpt my physique?

Joe: I've seen yogis who are in very good shape indeed. Yoga features a lot of static contraction positions, which require a good deal of muscle control. By the same token, I've also seen a number of yoga devotees who don't seem to have gained much in the way of muscular benefit from their form of exercise.

Ideally, I would recommend that you practice your yoga for the flexibility, breath control, peace and specific muscle action it engenders, and in addition do some kind of resistance exercise, as well. If you practice yoga three days a week, you might want to add two to three half-hour gym sessions to the mix. I think with both disciplines you will see the results you're hoping for in your body, both inside and out.

Joe Weider is acclaimed as "the father of modern bodybuilding" and the founder of the world's leading fitness magazines, including Shape, Muscle and Fitness, Men's Fitness, Fit Pregnancy, Hers, Golf for Seniors and others published worldwide in over 20 languages.To find out more about Joe Weider, write to him and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate web page at www.creators.com.

COPYRIGHT 2009 CREATORS SYNDICATE INC.