Ask Joe Weider

Tip of the Week: Anytime is a good time to flex your muscles.

A lot of people complain that they don't have enough time in the day to exercise. Yet how often do you find yourself sitting in traffic, waiting in lines and sitting at your computer doing little more than answering emails or surfing the Web? While you may not think you have time to work your muscles, the fact is that keeping them toned doesn't require hours a day spent in the gym, only a few minutes here and there, literally.

"Here" could be your car, while "there" might be your desk or in front of the washing machine. Of course, I'm not talking about a full-on workout, but tensing muscle groups and holding for 10 to 20 seconds at a time. This kind of static contraction can increase muscle density, tone loose muscles and improve circulation to the areas being flexed. Just a minute or two several times during the day is all it takes, and while it's not quite on par with a full-body workout, it is, as they say, better than nothing.

Q: What are your feelings on CrossFit training? I know it's very popular right now, and they're even offering a CrossFit class at the gym I belong to. It seems too intense for me, but maybe they have different levels of CrossFit? Any input would be appreciated.

Joe: Crossfit is a term that encompasses a whole host of exercises and regimens, and is a system of training that I think can be very beneficial for almost anybody.

The main premise of CrossFit is to combine exercises that employ the whole body, as opposed to many of the isolation exercises we like to do in bodybuilding, along with running and plyometrics. Crossfit trainers aim to build functional strength and power, as opposed to developing specific muscles a certain way.

I think CrossFit training is a great way to get in shape, so long as it sustains your interest and keeps you coming back for more. My one concern with it, at least in the way I've seen it practiced on occasion, is when instructors push a group of trainees equally hard, disregarding each individual's tolerance level.

Because CrossFit training is often cardio intensive, it's important to adjust the intensity according to a person's ability rather than push them to a limit set arbitrarily by the trainer. So I suppose that while I don't have a problem with CrossFit itself, I do with trainers who treat a group as if it were an individual.

So, should you enroll in a CrossFit class, be sure to judge for yourself how much you can and can't take. Don't feel pressure from the instructor or group to continue if your body tells you to stop. But with that caveat in mind, I think you will enjoy the results you see from CrossFit training.

Q: What are the best sweeteners for my coffee, tea and oatmeal? I know sugar is bad for me, as are artificial sweeteners, and I hate the aftertaste of stevia. What other choices are there?

Joe: I was about to recommend stevia, or xylitol, both of which are plant-derived and don't impact a glycemic response, until you mentioned the aftertaste. I do know that there are different grades of stevia, some more pleasant tasting than others, so you might do well to try a few different brands before throwing in the towel on stevia.

Another natural sweetener that has gained in popularity over the past few years is agave nectar. Agave is a desert plant with thick, spiky leaves, kind of resembling aloe, whose juice is sweet. Yet despite its sweetness, agave is very low on the glycemic index scale (which measures a food's impact on one's blood sugar levels) because of its high concentration of fructose, which doesn't impact glycogen nearly as much as glucose or sucrose.

Of course, you'll want to use agave sparingly, just as with any sweetener. It's just as easy to develop a sweet tooth using agave as it is with table sugar, so as with everything, keep it in moderation.

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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