Ask Joe Weider

Tip of the Week: When it comes to eating, timing is everything.

While most people are aware that the food choices they make can have a profound effect on their health, their energy levels and their bodyweight, many don't consider the importance of nutritional timing. When, not just what and how much, you eat can make of break your carefully planned diet.

Our bodies go through natural cycles throughout the day, during which we are more or less efficient in processing food and burning calories. Typically, our bodies are like sponges for nutrition upon waking. If you had to choose a time of day during which you wanted to eat sugar, it would be first thing in the morning. The last would be before going to bed.

With this in mind, I suggest you stagger your macronutrients throughout the day. In other words, consume the majority of your carbohydrates early in the day, and if you're trying to lose weight, eat none after dinner. On the other hand, feel free to eat low-fat sources of protein at night, up until an hour before going to sleep. Remember, your body will be starved for the next eight hours or so, so don't be afraid to provide it a slow-burning fuel.

Q: I'm a big bodybuilding fan and also a fan of you and your bodybuilding training system. My question is, how many times a week should I train my body heavy and how many minutes should I rest between sets when I'm training heavy?

Joe: "Heavy" is a relative term. When we're talking about bodybuilding, it usually means a weight you can handle for six reps or so. Fewer than six reps isn't generally advised for muscle building purposes, although if building strength is your main goal then you can work your way down to doubles and singles.

So I'll assume you're talking about heavy enough weight such that you work in a six-to-10-rep range. In this case, I recommend not training your entire body more than once every five days.

In other words, either a three-day-on/two-day-off cycle or a four-day-on/one-day-off cycle, depending on how you choose to divide up your body.

As for rest time between sets, the general rule is the heavier the weight, the longer the rest. Power-lifters often take five minutes or more between intense sets, the better to recuperate strength. For you, however, I would recommend between one and two minutes. The idea is to rest just enough to let your heart rate return close to normal. When you train lighter (as you should do periodically), you can decrease rest time to 30-to-60 seconds between sets.

Q: Is it possible to combine cardio with weight training so that I can develop firm muscles and my heart at the same time? By the way, I'm a 36-year-old woman who just doesn't have the time in her week for both.

Joe: Actually, the idea of combining strength with cardio training is very much in vogue right now. There are currently infomercials advertising systems designed for getting you in shape without compartmentalizing the two different training protocols.

The key is to keep moving throughout your workout rather than resting between sets or exercises. You'll also want to focus on compound, or multi-joint, exercises, rather than isolation exercises. The more muscle groups you involve in an exercise the more calories you'll burn exercising.

For example, rather than training smaller muscle groups like the biceps and triceps, you would combine them with back and chest training, respectively. Assisted pull-ups with an underhand group are great for both back and biceps while push-ups with a narrow hand placement targets chest and triceps equally.

So long as your goal isn't adding muscle mass, this kind of combination training will work nicely for you.

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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