Ask Joe Weider

Tip of the Week: Can't get to a gym? No problem. So long as you have a body, you can exercise.

I often hear how some people don't have the time to get to the gym or can't afford a gym membership. Fair enough. But while these may be reasons not to go to a gym, they are not reasons not to exercise.

It's possible to work every major muscle group of the body without lifting a weight or pulling on a cable. By using your bodyweight as resistance, you can eliminate the need for equipment as you tone your muscles and enhance your health.

Between pushups and chins, you'll find no better one-two punch when it comes to working the entire upper torso and arms. Scissor kicks, crunches and lying leg raises are excellent abdominal builders. Deep knee bends, walking lunges and wall sits are excellent for building thighs. Single leg raises off a step work the calves, and the plank, a Pilates movement, is excellent for developing the core muscles.

Now you have no excuse for not exercising!

Q: I'm a 28-year-old woman, and I'm trying to build up my shoulders. I think nicely developed shoulders on a woman is sexy. Unfortunately, my boyfriend doesn't want me to develop them because he believes women should look soft and "feminine," and not lift weights. I know he respects you, Joe. Could you please set him straight? His name is Todd.

Joe: I'd be happy to set your boyfriend straight on this matter!

Todd — While I also like women to be feminine, this doesn't necessarily mean that they have to be soft and untrained. I have known thousands of beautiful, feminine women over my years who have regularly trained with weights. In fact, what I have found with these women is that exercise enhanced their femininity rather than detracted from it.

It doesn't sound to me like your girlfriend is looking to become a bodybuilder or anything close to one. I don't believe she is looking to add pounds of muscle to her frame, only tighten and tone the muscles that are already there.

She's looking to make herself stronger, healthier and more vibrant. These are the things that regular weight training can impart on a man or woman.

I hope you will embrace rather than reject the changes your girlfriend wants to make to her body, Todd. And if you don't, I know a ton of guys who I'm sure would love to meet a young lady who likes to keep herself in shape.

Q: How do you feel about coffee, Joe? Are you a coffee drinker? I'm 66 and have recently gotten a clean bill of health from my doctor. He told me that a cup or two a day isn't going to do me any harm, but I'm really trying to be on my best behavior. Should I cut it out of my diet completely?

Joe: I agree with your doctor. A cup or two or three of coffee a day shouldn't do you any harm if you're health is clean, and it may even do you some good.

Recent studies have found freshly ground coffee beans to contain antioxidants, which are compounds that attract free radicals, the pollutants that infiltrate our bodies on a daily basis. In addition, coffee tends to keep the digestive tract operating smoothly. You've probably noticed this for yourself.

More recent research indicates that the caffeine in just one cup of coffee a day can help prevent the onset of Alzheimer's disease and that risk for Parkinson's is reduced dramatically in those who drink three or more cups of Joe per day.

I recommend consuming up to 24 ounces (3 cups) per day, but none later than dinnertime, as the caffeine could disrupt your sleep. Also, limit the use of creamers and sweeteners, as these generally don't hold any health benefits for your body and are often a source of fat, sugars and chemicals.

So, I say, put a pot on — and save a cup for me!

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.

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