Health and Fitness

Q: What size dumbbells should I be using — 5-pound, 10-pound? What's a rule of thumb for how much to start with, when to move up, and so on?

I haven't gone soft on the importance of exercise or watching calories, but what I've discovered over the years is that a healthy metabolism (and essentially, healthy hormones!) is the key to changing your life — much more than just getting skinny. I'm talking about adding years of quality to your life.

The number of calories you burn in a day is known as your active metabolic rate (AMR). Rates vary from person to person, so it is crucial that you take the time to figure yours out — if you don't, you run the risk of consuming too many calories or even consuming too few.

Q: I don't have the equipment you show on the site and can't really afford to go out and buy it. Do you have any suggestions for what I can use instead?

A: Sure — let's get a little creative here. Instead of dumbbells, how about jugs of water, canned goods, candlesticks, or books? Anything that you can grip firmly and securely and that weighs at least 3 to 5 pounds will work.

Oh, you love cardio. I know it. But my program, for the most part, makes straight cardio exercise obsolete. The kind of resistance training I recommend includes cardio intervals and compound movements, which effectively raise your heart rate while burning fat. But as I always say, cardio is weight-loss extra credit — it's a great way to get a workout on days when you're giving your muscles a break from strength training.