Tip of the Week: Make a point of walking whenever you can. We've gotten to a point in our lives where we almost instinctively look for the path of least resistance. When we go to the mall, we would rather wait in our cars for minutes on end for a close spot rather than take one a few hundred feet further away. When faced with the choice of an elevator and stairs, we opt for the mechanical means of travel, even if it's just one flight. We'll get in our car to go to the grocery store around the corner, when a five-minute walk would suffice.

I want you to become conscious of all the times you would normally choose the lazy man's (or woman's) path and do the opposite. Purposely take a far spot at the mall and gift yourself with a five-minute walk. Take the stairs, even when the floor we need to reach requires elevated breathing. Leave the car keys home next time you need to make a trip within a mile of your house.

Being active throughout your day — not just when working out — is the key to maintaining good health and a healthy bodyweight.

Q: I want to work out, but I'm too tired after getting home from work and I can't exercise before work because I have to get my three kids ready for school. I can grab a half-hour of exercise at my company's gym during my lunch break, however. What do you suggest I do to maximize this time?

A: I hear dilemmas like yours all the time. Although I'm always encouraging people to get into the gym no matter what, I can empathize with your situation. These days, it seems people have to work harder than ever before just to keep their heads above water — and when being fit doesn't pay the bills, it can be difficult to keep it a priority. I'm glad that you're committed to exercising however, even in the face of a daunting schedule.

My recommendation to you is to perform a traditional anaerobic-type workout (i.e., resistance training) but to up the pace so that it becomes a form of cardio exercise, as well. This means very little if any rest between sets and keeping your rep range high.

Below I've outlined a circuit routine you can perform at even the most basic of gyms. The body is divided in half, with two workouts a week dedicated to each. This should take you no more than a half-hour and provide both your heart and your muscles a solid workout.

Good luck with it!

30-Minute Circuit Routine *

Monday-Thursday Exercise —— Reps

Wide-grip pulldown —— 15

Incline bench press —— 15

Seated shoulder press —— 15

Standing dumbbell curl —— 15

Triceps pushdown —— 15

Lying leg raise —— 15

Tuesday-Friday Exercise —— Reps

Leg Press —— 20

Stiff-legged dead-lift ——15

Leg extension —— 15

Leg curl —— 15

Standing calf raise —— 20

Crunch ——15

* Perform this sequence for four cycles with no rest between exercises and one minute of rest between cycles

Q: In your opinion, what's the best supplement for gaining muscle? Also, what's the best for losing weight? I don't always have the time to eat and exercise the way I want, so I'm hoping the right supplements will help make up the difference.

A: Sounds to me like you're trying to get results from a bottle. Don't get me wrong, I'm a big believer in supplementing the body with the nutrition it needs to perform at a high level. Understand, though, that there is no supplement in the world that will trump the results you get from hard training and sound nutrition. When it comes to building muscle or losing fat especially, the diet-exercise combination can't be beat. That being said, there are a few supplements I can recommend for each of your needs:

For muscle gain:

— Whey protein. Fast-absorbing and with a high usability rate, whey is a bodybuilder's best friend. Thirty grams pre-workout followed by 30 grams post-workout will help maximize the effects of training.

— Creatine. Studies have shown that regular use of creatine can increase both muscle size and strength. Five to 10 grams per day should do the trick.

For fat loss:

— Green tea. Caffeine does have its place in the world of sports supplements, and when it comes by way of green tea, which is high in antioxidants, all the better. Drink two to three cups per day.

—- CLA. CLA has become an increasingly popular supplement in recent years for its fat-loss properties. Take one 1000 mg capsule with each of your three meals.

Joe Weider is the co-founder of the International Federation of BodyBuilders, creator of the Mr. Olympia and Ms. Olympia bodybuilding contests, and publisher of numerous fitness magazines. 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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