Ask Joe Weider

Tip of the Week: Never, ever compromise your health for the sake of meeting your mind's eye view of how you want your body to look. I know this probably sounds obvious, but it's important to remember. Last week, I discussed the dangers of overtraining. This time, I want to focus on diet.

Understand, I'm not implying that low-carb and low-fat diets aren't effective for weight loss. Too much of a good thing can turn bad quickly, however. Some people, in their efforts to reach their goals posthaste, crank up the intensity of their diets to unsafe levels. Others will stay on diets that are insufficient in nutritional value for extended periods, compromising their health in the process.

As is the case with overtraining, the best way to determine whether your fitness regimen is taking a toll on your health is to look for telltale signs of insufficient dietary fulfillment, such as fatigue and lethargy, dry skin, headaches, trouble focusing and jittery nerves. Remember: health first, body image second.

Q: I sometimes have had problems with digestion since cleaning up my diet. You would think the opposite, but since I've replaced things like burgers and fries with salads and chicken I've been having bloating and discomfort. Is this normal, and is there anything I can do about it?

A: While on the surface it does seem unusual that your body would be reacting this way, I think it makes sense. If you've grown accustomed to a specific diet — in your case, one high in saturated fats and carbs — and then you make a dramatic switch, your body is going to have to adapt.

Salads contain a lot of fiber, which can cause gas, as can undigested protein, as found in chicken. This may explain your problem. I would suggest supporting your digestive system by taking digestive enzymes, like papain and bromelain, beneficial bacteria such as acidophilus (which live in the intestines) and ginger, which has been shown to promote good digestion and decrease stomach upset.

All of these are naturally occurring, so you don't need a prescription or need worry about interaction with any medicines you may be taking.

I think you'll find that in time, and with taking the above supplements, your discomfort should dissipate after a few short weeks. If not, I suggest you see your physician, who can test to see if there's a physiological issue involved.

Q: What's the most accurate way to test body-fat percentage? A friend of mine has a pair of calipers, and I tested at almost 25 percent, which seems too high. Is there a better way to test?

A: Calipers are not the most accurate measure of one's body fat. There's a relatively new device that looks like a scale: You step on it, and it sends a small electrical charge through you that basically measures your body's density and then from that figures your body-fat level. Such devices are available at higher-end fitness equipment stores.

More accurate still is hydrostatic testing, in which you are dunked into a pool and the water you displace is measured. As far as I'm aware, this method is the best we have to date. To have the test done, you must first find a place (often a university) that has the hydrostatic tank and then pay a high fee to be tested.

For my money, there is no system for measuring body fat that can compare to the effectiveness of the mirror. While not an exact science, the mirror can be your best friend as you try to lose fat and/or gain muscle.

Because we pay such close attention to the image we see in the mirror, we can tell visually when we've lost, or gained, as little as a pound. You probably already have a number of mirrors in your house, so you don't need to spend a penny, and mirrors can tell you something no fat-testing device ever could: how you look to you. There's no science that will ever be able to do that.

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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