For men, between 6 and 24%. For women, between 14 and 31%. The following table may help you assess your body-fat goals:

Cotton, Richard T. (Ed.) (1997). Personal Training Manual (2^nd ed.) San Diego: American Council on Exercise, 192.

That should really only be determined after body-fat analysis is completed. I wrote a little program here that can calculate a goal body weight if you know (or can accurately estimate) your current body-fat percentage. Keep in mind that it is very common to actually GAIN WEIGHT while LOSING BODY-FAT because the muscles become better developed while exercising.

I do NOT recommend fast weight loss because it can shock and slow the body's metabolism and eventually cause the body to try to store fat to deal with the change. Fast weight loss exercise plans can put a person at higher risk for physical injury as well. The most successful weight loss program will emphasize LIFESTYLE changes over a GRADUAL period of time. An obese person can expect to lose 2 pounds per week on a sensible plan while it will be less than that for a healthy person trying to achieve a fitness body-fat level and MUCH slower for a fit person trying to achieve an athletic body-fat level. BE PATIENT! It SHALL pay off in the long run. (-:

Cotton, Richard T. (Ed.) (1997). Personal Training Manual (2^nd ed.) San Diego: American Council on Exercise, 142.

Not unless you have EXTREMELY RARE genetics or use ANABOLIC STEROIDS. Unfortunately, many professional bodybuilders, wrestlers and other ridiculously muscle-bound types have used or do use anabolic steroids to achieve that look and it still takes 7 to 15 years to get that built. Anabolic steroids are harmful to the body and I have NEVER used them and NEVER will. I will also refuse to train anyone who I know is using anabolic steroids.

Yes. Strengthening the back and abdominal muscles will help to support the spine and can reduce back pain. Improved flexibility and posture are helpful as well. If you have back pain you should receive permission from your physician prior to beginning any physical training program.

There are numerous exercises that can be done at home, work, hotels etc. that can help you get in shape and stay in shape. I intend to write a book with a video that will demonstrate some great exercise programs that can be done without joining a gym.

waist? Aerobic exercises such as walking, biking, jogging, swimming and aerobic dance.

thighs? Aerobic exercises such as walking, biking, jogging, swimming and aerobic dance.

hips? Aerobic exercises such as walking, biking, jogging, swimming and aerobic dance.

arms? Aerobic exercises such as walking, biking, jogging, swimming and aerobic dance.

butt? Aerobic exercises such as walking, biking, jogging, swimming and aerobic dance.

anywhere else? Aerobic exercises such as walking, biking, jogging, swimming and aerobic dance. Get it?

If you have to ask, you probably can't afford to know. (-:

I use a multivitamin (and probably don't even need that). I discussed this with my doctor and got her permission prior to starting the multivitamin and so should you.

I do not recommend ANY supplements to my clients because most have NOT been SCIENTIFICALLY PROVEN to do what they claim and SOME ARE DANGEROUS at certain doses or in combination with other foods and medicines. What your body needs can be provided in a balanced diet. Some people do have restricted diets and may need to supplement their diet. I encourage them to contact their physician for involuntary food restrictions or a registered dietitian for voluntary food restrictions (e.g. vegetarians) to work with them.

Cotton, Richard T. (Ed.) (1997). Personal Training Manual (2^nd ed.) San Diego: American Council on Exercise, 142.

No. In fact it's not a good idea to train hard every single day. Recovery time is VITAL for successful training. Those who prefer to train frequently MUST have a well designed split routine program so each muscle group gets adequate recovery time. I lift only twice per week and have been doing so for 11 years. I do get some aerobic exercise everyday (I ride a bicycle everywhere I need to go!), but I make sure to keep it light two days per week.

It depends on your level of experience, how fast you learn, what you want to achieve and what you need to be successful. Some people need and want a lot of motivation to do their workouts and they may want to use the services of a trainer for a long period of time. Experienced lifters may have hit a plateau in the progress of their program and need to have the program changed and one or two sessions to implement the new program. A serious athlete may need frequent assistance from a trainer to get the most out of every workout so they can perform at an optimal level. I try to educate my clients on how to manage their exercise program successfully without depending on me for much more than an assessment session from time to time.

In MY opinion, french-fries, potato chips, doughnuts, cake (especially with Crisco-powdered sugar frosting), candy, and anything with caffeine.

In MY opinion, WATER!, skim milk, grains (breads and cereals (not excessively sweetened)), fruit, vegetables, skinless chicken breast and turkey breast, tuna (in water) and other fish, and low fat red meats.

My diet varies from 3000 to 5000 calories per day (as much as I'm hungry for) taken in four to six meals. Approximately 30% of my calories are from protein, 15% from fat and 55% from carbohydrates (mostly complex carbohydrates). I have a VERY physically active lifestyle and this diet design tends to work well for active athletic types. I eat the "good" foods I have listed above and keep it pretty simple.

No. I am not really qualified to give a person a SPECIFIC diet plan.

No. That's why I say that I'm NOT qualified to give a person a SPECIFIC diet plan.

No. However, if you bring new clients to me, I can work out some free training sessions with you.

Absolutely Not! Some soreness will happen, but it should not be severe and should not last more than two days for intense weightlifters and even less for others with more moderate exercise programs. Never workout sore muscles - the recovery process is VITAL! No good trainer will work you at an intensity that your body is not ready for. Notify your trainer if you are getting sore or for ANY other exercise related concerns.