Doug, Several good questions here. I will tackle the first 3. Question 1 how much Protein is enough? I am currently taking in 120 grams a day. 120 grams a day is sufficient but don't forget that complex carbohydrates are extremely imporant as well. So many times people focus on the aspect of protein needs while resistance training and forget about he bodies prefered source of fuel. But again, 120 grams is just fine.  Question 2 I was told by several people at the gym that I belong to that I should start taking Creatine is this safe and will it stop my weight loss? Since you are resistance training you must start looking at weight loss a little differently. Understand that as you gain muscle tissue you may expereince a drop in the rate of weight loss but this does not mean you are losing less body fat. As you gain muscle tissue fat loss will increase and that is what you are after. Creatine is beyond safe.....it is actually healthy. In addition to helping you build muscle tissue there is also evidence that creatine may do things like lower cholesterol as well. Again, creatine will help you build more muscle and this is good for fat loss. Make sure however that you buy a creatine product that is sugar free. Five grams of creatine a day should do the trick. Question 3 about half of the gym rats told me I should try I Nitric Oxide Product the other half recommended against what is it and is it safe?  Simply put, NO! While Nitric Oxide products mostly arginine based and are safe for consumption, there is no evidence that they increase strength and/or the amount of muscle tissue in healthy individuals. Anyway, there is plenty of arginine in the protein you consume throughout the day. These supplements are expensive more suitable for erectile disfunction than resistance training.

Carol, There is really no difference in terms of which one is best for weight loss. The only reason I generally lean towards an elliptical for the general public is because they are lower impact and easier on your joints. This is especially true when you exercise at a reletively high intensity and/or if you are overweight.

Carla, It is very difficult to say what that could be. You may have strained a tricep, bicep or even a lat.  Is there any swelling, is it weak, etc....?  

Sometimes people have issues going from a lying position to a sitting or standing posistion, where blood pressure and heart rate drop significantly. Since there is not a huge difference in heart rate this is not a problem in your case. Anyway, I would just use 50 bpm as your resting heart rate.  While you want to be as accurate as possible, a beat or two a minute is not going to mean that much. If you are using resting heart rate and heart rate reserve to figure your training intensity the following calculator may help; it is in this forum. Note there are two calculators on this page, you want the hear rate reserve calculator on the right. http://www.obesityhelp.com/forums/fitness/cmsID,2290/mode,co ntent/

I would use a nice average figure like 50 bmp. ONe question though, how long does your heart rate stay at 48 once you are in  a chair?

Lois, Glad you found us here. Hope to help you more in the future!

What exactly do you mean and what are you looking for?

Cindy, I am extremely sorry to hear about your first outing with a personal trainer. And I will be the first to say that you are not overreacting.  This situation clearly illustrates why there is a need for properly educated and qualified health and fitness professionals. His job is not too "humble you" the first time you see him....he is supposed to give you confidence and provide an atmosphere you feel comfortable and eager to learn about and participate in a structured exercise program.  Prior to me saying anything else about second chances I would like you to call me so I can discuss with you some things to look for when choosing a trainer. You can reach me at 423-202-6765.  Jeremy Gentles, CSCS ObesityHelp Professional

Mary, How are you?  If you are going to keep your level of activity as high as you are now you actually need more calories; somewhere around 1500 calories a day should be sufficient.  Your goal should not only include keeping your bady fat percentage down but also increasing the amount of muscle tissue you have. Since building muscle is an anabolic process you need more calories than your current diet of 1300 calories is providing you. Adding some muscle will give you a little extra secuirty in terms of keeping fat weigh off even during times you eat more than what you should. Additionally, please make sure that you are not using body weight as the only measure of whether or not you are doing well. Consider some of the following: -  Take a look at the way your clothes fit.  -  If you are getting stronger it is possible that you are gaining muscle which is a good thing.  - If you do weigh yourself, do it at the same time every day; preferably in the morning after you have used the restroom and before eating.  Hope this helps.  Jeremy Genltes, CSCS ObesityHelp Professional

Best of luck and look forward to hearing all about it.

Anita, Try doing 3 sets of 15-20 repetitions 3-4 times a week. If you can do a lot more repetitions already, try increasing the amoiunt of resistance by holding something at your chest. This could be a textbook, a milk jug of water, dumbbell, or anything else you can think of (as long as it is safe).  As far as other exercises you can do please check out the following links within the exercise and fitness forum.

http://obesityhelp.com/forums/fitness/cmsID,8431/mode,conten t/ Let me know if you need more help.

I look forward to meeting several of you at the Lexington Event.