Q & A

• I am a junk food junkie and I can't quit!
• Help, I'm a Yo-Yo dieter
• Do you know of any exercises the can strengthen my back?
• Do you take protein supplements and what brand do you recommend
• Can you please suggest some exercises that might help in building my calves muscles faster
• How do I get the motivation back?
• How do I get rid of belly fat?
• How do I gain lean muscle and not fat?
• I'm 50 how can I lose fat around my stomach and above it?
• How can I avoid Charlie Horses (muscle cramps) in my calves?
• Does the Low Carb Lifestyle mean I can't have Any Carbs?
  
• What can I eat to help me when I crash?
• How do I keep from Bulking Up in those Pump classes?
  
• I weigh 280 lbs, where is the best place for me to get started?

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Question:
Dear Victoria, Here is my dilemma. I am a junk food junkie and I can't quit! I know I need to and I know what I need to do but I don't know how.

I work out 6 or 7 days a week and I do really enjoy it. It's not like pulling teeth to get me to the gym at all because I like going. I have a goal to be jogging 3 miles straight by the end of this year and I'm almost there. I lift weights 6 days a week & do 45 minutes of cardio daily. This program started about 4 months ago (I had been going faithfully a few years ago & then lost motivation) but I have seen no change in anything. I am tired all the time (probably because I'm not sleep well at night) and cannot get off the pop.

I don't drink it all the time but sometimes I get on these binges. When I do drink it, I only have one a day (sunkist orange). I don't eat a lot of chips or candy but sometimes I do (monthly usually!). But the pop - that is my biggest issue. Well, that and the fact that I can't get myself to eat enough fruits or vegies. I am really having motivation issues. I know what I need to do, I know the right things to do, so why can't I do them.

Do you have any advice or insight for me? Thanks Victoria.

- Laura


Answer:
AHHHHHH Laura!!!! You need to go read Victoria's article... 'Is Sweetness Your Weakness?" right now!!!

http://www.victoriajohnson.com/email/070306.html

Sugar is Death to your diet program! Until you get that under control I'm afraid you are going to continue riding the roller coaster!

It's a vicious cycle.... Tired all the time, so you drink more pop...which makes you TIRED ALL THE TIME!

You need to get on a balanced Glycemic Diet program like Victoria's Quick Start Energy Program.... It will help you break your dependency on Sugar and get your blood sugar and hormones under control before you end up going to the doctor and they try and put you on Depression medicine!!! NOOOOOOOOOO!!!

You don't need medicine, you need to get that eating plan under control.. Go to http://www.quickstartenergyprogram.com right now get your program started... This program contains the Mental and Physical aspects of losing weight and gaining energy... It's the only way that you will be able to "do the right things" and get yourself back on track!

Let Victoria Help You Do It!

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Question:
Victoria, I have a problem, im a "yo-yo" dieter at the moment ive put all the weight back on i try to lose it but i feel like i have failed:(. Summer here is comming up an i need a fast weight loss action. Do you have any tips or ideas how to stop the binges and lose the weight?
- Ang,


Answer:
Thanks for writing.... Binging and Cravings are terrible on your diet program but can be stopped. Most cravings are caused by deficiencies... Which I address in Victoria’s Quick Start Energy Program. Only when you have a balanced eating plan in place will you be able to battle the cravings and defeat them. All the detail is in Victoria’s program but here’s a secret... Watch out for the sugar! Sugar will cause you cravings to go out of control... The Glycemic based eating plan is what you need to get control of those cravings.... And mood swings which usually accompany them :)

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Question:
Hi Victoria, about 5 years ago, I hurt my back moving heavy furniture. Since that time, if I bend over the wrong way or lift something too heavy the back pain reoccurs for a day or two. During the time when my back is hurting I am unable to exercise. Do you know of any exercise that can help strengthen my back muscles.
- Mason


Answer:
Back problems are many times caused by weak abdominal muscles... Victoria has a DVD that focuses on the Abdominals and the lower back to strengthen that area specifically. The DVD is called AB LAB

Also, you might find some additional help and information by reading the following newsletter: http://www.victoriajohnson.com/email/061906.html

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Question:
Victoria, I just love your newsletter, videos, and advice. However, I have a question... do you take a protein supplement/shake to enhance your protein intake (for weight loss or muscle growth)? If so, is there a particular brand you recommend?

There seems to be many brands on the market, but I am concerned about sugar content, if they work, or if they are even necessary for weight
loss/maintenance. Thank you for your feedback.

Sincerely,
Rachel


Answer:
Rachel,
Thanks for writing. Yes, Victoria does recommend protein supplements to enhance protein intake and takes protein shakes everyday. The brad she uses is by Life Force International and is called Amino Charge. You can find it on the web here:

Click on Products then click on AminoCharge with AminoRegulator This is a full complete protein blend that is very easy to digest and can be used in combination with fruit or put in other beverages if you prefer. It also has a very low sugar content which you are very smart to avoid! You must be reading Victoria's Glycemic Index based Quick Start Energy Program!

In today's fast paced world protein shakes are a great way to be sure you get all the high quality protein you need each day and are a perfect supplement for a Glycemic Index based diet program.

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Question:
Hi Victoria, When the "Calve Master" handed out calves, it seems that I was last in line and all the big ones where taken. I exercise my calves twice a week. I have heard that your calves muscles are one of the muscles groups that's the hardest to develop. Is this true and if so, why - (we walk, climb stairs everyday, don't they work while walking?)

Can you please suggest some exercises that might help in building my calves muscles faster. Many thanks.
- Diahann


Answer:
Diahann, Thanks for writing... Did you know that women never even had calves until Step Aerobics started years ago!

Seriously though, the best way to build calves are; Step Aerobics, Running, or Stair Mastering.   Each of these will focus the effort into your calves and overload them so that they will become more defined and muscular.  The calf muscles are used so much that overloading them can be difficult to accomplish, try the exercises above and see if that won’t help you build some beautiful calves.

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Question:
HI VICTORIA, I AM A 27YR. YOUNG BLACK WOMAN AND I AM WAY OVER WEIGHT I DON'T KNOW WHAT HAPPEN. (374.3) NO THATS NOT MY PHONE# ITS MY WEIGHT. I DON'T KNOW WHAT I CAN DO NOW!!!!!!!!! MY HUSBAND LOST (110) POUNDS LAST YEAR AND HE LOOKS GREAT. AND HE DOESN'T SEE ANYTHING WRONG WITH ME!! I DID WORK OUT WITH HIM WHEN HE STARTED BUT THEN HE WANTED TO LISEN TO HIS MUSIC, IN A HEAD SET (WE LIVE IN A TOWNHOUSE ) SO IT WOULD BE TO LOUD . AND I JUST GOT BOARD AND STOP GOING. I LOST 53LBS AND GAINED 58 BACK. I NEED HELP !!
- La'Vetta


Answer:
LaVetta, Thanks for writing. Motivation has to start from within....  You best course of action is to get yourself into an organized program with supervision, guidelines, accountability and weigh ins and workouts.  If what you are doing is not getting you the results you want, you have to do something different. Your husband found something that works for him.. Now it’s your turn to find what works for you. Find a gym and program that can accommodate your fitness level TODAY!!

You have to take the first step, you are worth it!!!   For some extra motivation you might enjoy reading Victoria’s story of overcoming the same issues you are facing in her book  Body Revival  http://www.bodyrevival.com   or listening to her motivation audio series  ATTITUDE.

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Question:
Dear Victoria, I've been using your exercise DVD for abs, and my problem is that I have an apron of belly fat that I'm having difficulty losing. What would you suggest short of surgery? Thus far I've lost 29 pounds and I'm dieting, but I still have the apron.
  
Dedra Agnimel
 

Answer:
Thanks for writing...  There are three things that you want to do right away.

1. First you want to do a complete Colon Cleanse to clean your entire digestive tract and remove any debris that may have accumulated over the years from your colon area.  It is possible to carry 7  - 14 pounds of fecal matter in your colon which creates the lower abdominal bulge that many of us are trying to fight.  Many times it is not all fat, but just a cleanse waiting to happen.  To read more click on the following link:
http://victoriajohnson.com/lifeforce/coloncleanse.shtml

2. Read Victoria’s previous newsletter on a Flat Sexy Midsection... It is full of tips, hints and exercises that you can do to flatten that abdominal area:
http://www.victoriajohnson.com/email/061906.html

3. Get on Victoria’s Quick Start Energy Program ...  It is the perfect eating program to remove unwanted pounds and push your body into fat burning mode.  Using Quick Start combined with Victoria’s DVD’s will get you moving in the right direction.
http://www.quickstartenergyprogram.com

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Question:
Hi Victoria. My name is Minor and I am a GHF Member since a few weeks ago. I would be very thankful if you can answer a question for me.
 
I would like to gain muscle size and tone, so I have been following the workout plans in the GHF site. They are great and I feel better than when I started, I think I’ve gained strength since I am lifting considerably more weight than ever. However, I have problems with my diet. I feel like I have been gaining fat instead of muscle. I was told by Mr. Tom Venuto from GHF that I had to eat more than the TDEE to gain muscle (about 500 calories more). However, I have a lot of troubles getting that much food without increasing the grams of fat as well.
 
For instance, I followed the GHF “customized” diet plan, only increasing the portion sizes to increase calories, but at the end of the day, I ended up consuming 30 percent of my calories from fat instead of 15 which is my goal. My key question is: can you recommend me a diet plan I can follow to increase calories without increasing fat?
 
I do not eat desserts, pastries, coffee, teas of any kind. I’ve tried to eat more proteins from chicken and fish, I regularly eat white rice, beans, salads. I’ve gained weight, I can tell my arms are bigger (about 1 cm more than when I started 6 weeks ago) but I believe much of the weight I gained is fat, since my waist has also increased a little. This really disappoints me since I do not want to gain fat, I want to lose it.
 
Sorry for the lengthy mail. Any light you can provide, will be eternally appreciated. Best regards,
 - Minor
 

Answer:
Minor, Thanks for writing... One thing you failed to mention in your e-mail was cardio...  How much cardio are you doing?  How many minutes, how many times a week?  

If you failure to mention the cardio in your e-mail means you not doing any then...  That could be your problem.  When you increase your calories to gain weight you have to add additional cardio to burn off the extra calories you don’t burn in your weight training sessions or they will go to fat storage.  While you are on your weight gaining program we recommend that you do a minimum of 20 – 30 min. of cardio 4 – 5 times per week in addition to your weight training.

If you still see some fat build up, increase your cardio a little more.  As long as you are continuing to eat your protein and train, you muscles will grow. The cardio will help keep the fat off in the process.  It’s a fine balance and everyone is a little different, so experiment with the amt. of cardio each week and dial in your perfect amount.

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Question:
HI Victoria, Since I have turned 50 I have had trouble losing weight especially around my stomach and above it.  When I sit down I feel so uncomfortable. What can I do? In Health,
- Carol


Answer:
Carol, Thanks for writing...  There are two things that you want to do right away.

1. First you want to do a complete Colon Cleanse to clean your entire digestive tract and remove any debris that may have accumulated over the years from your colon area.  It is possible to carry 7  - 14 pounds of fecal matter in your colon which creates the lower abdominal bulge that many of us are trying to fight.  Many times it is not all fat, but just a cleanse waiting to happen.  To read more click on the following link:
http://victoriajohnson.com/lifeforce/coloncleanse.shtml

2. Read Victoria’s previous newsletter on a Flat Sexy Midsection... It is full of tips, hints and exercises that you can do to flatten that abdominal area:
http://www.victoriajohnson.com/email/061906.html

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Question:
Hi, I really enjoy your newsletters and they inspire me!!  You are fantastic.  I'm exercising very hard at 6 in the morning twice a week and walking the rest of the week.  But when I exercise or do physical work in the yard I get Charlie-horses (we call them) -- I guess you'd say muscle spasms in the thigh. They are extremely painful.  I have to walk around in the house for at least 10 minutes to get them to leave but it is extremely painful.  What can I do to avoid them or what is the problem?  Would I use heat or ice when I feel they are tense?  Thank you.
- Marilyn Carnes


Answer:
Marilyn, OUCH!!!  Charlie Horses hurt so bad.. I feel for you...

Charlie horses or muscle cramps are usually caused by dehydration and or a deficiency of Potassium, magnesium and/or zinc.  

Be sure to stay well hydrated the entire time your are working in your yard. Before and after be sure to drink plenty of water.

The daily multi vitamin and Victoria takes is Body Balance and you can read more about it here:
http://victoriajohnson.com/lifeforce/index.shtml

2. be sure to take a good potent daily multi-vitamin every day and also take a calcium/magnesium supplement which will help with any deficiency you might have.  Calcium and Magnesium work together and that is the best way to get the full value out of the supplement.  The one Victoria takes is Osteoprocare, which in addition to keeping the muscle cramps away, is great for your bones and joints.  You can read more about it here:
http://victoriajohnson.com/lifeforce/osteoprocare.shtml

Once the cramp hits, the only thing you can do is wait it out.  Rub the area lightly to increase blood flow and relax the muscle.  You might also want to get a massage to relax the muscle when you are not cramping.

The key with the spasm is not to get them in the first place, so Hydrate and get your supplements in and avoid those cramps!

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Question:
Hello there, I'm going to start a low carb lifestyle.  Does that mean no bread at all? I love coffee, can I have a cup of coffee with splenda and non-dairy creamer in the morning. Thanks,
- Sheila
 

Answer:
Shelia, Excellent!  You are going to love the results!

Low Carb does not mean “no Carbs”...  For the best moderate to low carb eating plan check out Victoria’s Quick Start Energy Program... It is the exact program that she uses in her own Low Carb lifestyle and the one that she puts all her personal training clients on.

In the program, She discusses the acceptable and unacceptable food choices from the glycemic index including breads. You will know precisely what to eat and what not to eat and when.

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Question:
So I can do the low carb thing for a while then it seems like I "hit the wall" and am dying for carbs. I know that you do not know me and cannot dispense medical advise but what is your best guess? Not enough calories? Also I am involved in lengthy dance classes now. If I take a ballet and then a pointe class right after it seems I do not have enough to get me through. I get a bit light headed and cannot absorb all the choreography, sometimes a little shaky. Any ideas on what I can eat when to help me through?

Your newsletter is very very helpful. Some weeks I need the info more
and some weeks I need the inspiration/ hope/ 'you can do it' messages
more but I always appreciate everything you give to us!
-Wendy


Answer:
Wendy, One thing that can help is to go to your local natural health or nutrition store and get a great non-jittery herbal energy formula. This will help your blood sugar and energy levels during your workouts.

Remember not to cut out all carbs from your diet, especially if you are exercising regularly. The Quick Start Program is a moderate carbs program that would be better for you than trying to go low low low carbs with your exercise level. I encourage you to give that a shot. It's the exact diet program that Victoria puts all her personal training clients on and the one she uses to this day.

Some carbs are ok.. But choose wisely and choose low glycemic. That will also help keep you from crashing.

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Question:
Hi Victoria...your newletters are great, inspiring, full of useful,  very helpful info.  I read alot on health and fitness, ....you are  an inspiration...., truly, and you look WONDERFUL!!
  
I have been a fitness trainer for over 20 years, from everything to  everything I taught, I am over 50, feel great, 5'8, about 140#, yet I  still cannot tighten my lower body as I would like, I know genetics  also come into play here., but will faithfully getting on a 2 day a  week program of heavy lifting help and not bulk me, as I teach 4  classes a week sculpting using nothing heavier than 12# dumbells, as I  totally want to reshape my muscle, and not bulk, and I know I have to  work my whole body?  I am hard on myself, kind of, but not that  hard that I don't know the difference between healthy fitness, and  abusing myself of nutrition.  I engage in cardio of aerobic  interval training 3-4 times a week.  One thing that I can improve  on though is the catabolic foods, that you just mentioned in your  latest newsletter., my protein intake could be more, I know that.   But I tend to shy away from heavier sets for fear of bulking, and thats  where my confusion comes in...any input would be greatly appreciated.  Thanks,...love those newsletters...
  

Answer:
Barb, Thanks for writing... I know just what you mean about bulking up from those power “pump” classes and movements. Here’s some suggestions that Victoria uses.

Try doing some step classes or tapes but without a step. Great cardio and
leg toning but no bulking from the high platform step that builds muscle.
Stay away from cycling.. Have you ever seen their legs!

A great video to try is Victoria’s Power Shaping II DVD. It uses light
hand weights for toning and full body movements for upper and lower body
toning.

Keep the water going to help keep you skin tight and supple and your on the way!

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Question:
Dear Victoria Johnson,  This is just a short note to let you know that I am happy to be on your e-mail list. My aunt gave me a video of yours years ago and I really like what I saw and felt that I can relate to you especially being a black woman my self unfortunately there's not to much geared out there for us. I'm looking forward to purchasing your workout videos for myself and my 14 year old daughter. Currently I weigh about 280 or more and 38 years of age if you have any advice as to how or what I need to start with such as speacial program regiment or diet please help me to select the best program that I can get started on and be healthy and be sucessful with. Thank you again
- Faronda R

AnsweR:
Faronda, Thanks for writing... The first thing you want to do is check out Victoria’s Quick Start Energy Program.  This is the exact program that Victoria used to lose her weight and gain her healthy lifestyle.  It is also the exact program that she puts ALL her personal training clients on.  This program is the best place for you to start.

Here’s the link:  http://www.quickstartenergyprogram.com

After that you will want to try Victoria’s Stretch and Tone video, which is a no-impact workout perfect for getting started. You can order it online.  

Lastly, be sure to keep up with Victoria’s free newsletter for weekly tips, information and motivation!