*All words in italics were added after the chat took place.

Josh Salzmann, iVillage’s fitness expert, hosted a live online chat on the 20th July about getting fit and staying healthy. Here’s what was discussed:

ivillage_chat_host: Josh was born in the States in 1956 and moved to the UK in 1984. You wouldn't know it to look at him now, but Josh's interest in fitness actually came about through his own weight issues. As a child, Josh weighed 10 1/2 stone and was picked on by other kids. He has since made a living from helping others get in shape and get more out of life. You'll be pleased to hear that you are in good company. Josh's list of esteemed clients includes Kate Winslett, Pierce Brosnan, The Duchess of York, Prince Andrew, the lovely actress Emma Thompson, and more recently he was the man that whipped Lara Croft star Angelina Jolie into shape! Josh tells me that although we usually see the stars at their best they have to work just as hard as the rest of us to keep in shape. That's a relief, eh? And when he's not busy working with the stars or his many other clients, Josh has another very demanding role. He's the father of five great kids. As well as all that, he regularly writes articles for the diet and fitness channel at iVillage. Where does he find the time?

Josh is the man responsible for developing the fantastic exercise programme for The Shape Up Challenge, so if you have any questions about that please ask them now. Josh is just getting ready to chat. He's currently tucking into a whole cooked chicken – eat little and often is Josh motto. If you have any questions about fitness and nutrition he can answer those too.

joshua_salzmann: Hello everyone!

discussdiva: Hello Josh – I need to firm up my tummy muscles. What exercises would you recommend? I need something fairly simple and straightforward.
joshua_salzmann: You can't spot tighten – you need to work your whole body. Having said that, there are specific exercises you can do as part of your strength-training programme.You can try the following: holding a towel between your legs, keep your feet on the floor, hands loose behind your head, elbows wide and chest up towards the ceiling. Squeeze your inner thigh muscles around towel to stabilise your hips and slowly twist your upper body up and to the right. Come back to starting position, and then repeat on the left side. Do 12 repetitions on each side. For more info on great moves for your abs, go to the Diet and Fitness channel and enter "abs" in the search box.

seliab: Josh – is there such a thing as a fat-burning zone?
joshua_salzmann: The cardio equipment at the gym will show you what your fat-burning zone is, but in order to be sure you are burning fat you must exercise and eat correctly. In other words, create a deficit between the calories you take in and the calories you expend.

jacq_collins: I really enjoy yoga and I want to know about a good low-impact aerobic exercise to complement this – I can't stand bouncing around doing Step, or running! Any suggestions?
joshua_salzmann: Yoga can be very cardio intensive, but it is good to balance yoga with swimming or a cross trainer at your local gym, i.e. the elliptical trainer – or another activity like power walking that really gets your heart rate up.

horusproject: I generally find that my energy levels are low during the course of the day. I try to follow a balanced diet. Is their any particular food group that will boost my energy levels?
joshua_salzmann: To boost energy, eat little and often (4-5 times daily), and ensure every meal has a protein and a complex carb. This will keep your blood sugar levels and therefore your energy levels, more constant throughout the day.

jhkfhkgh: I exercise 3 to 4 times a week and eat a low-fat diet, but still haven’t lost any weight. What am I doing wrong?
joshua_salzmann: The problem with low fat diets is that they are sometimes high in sugar, so rather than concentrating on low fat, try concentrating on low sugar foods like breads, pastas and other starchy carbs. Also, try changing the exercises you are doing to challenge yourself, or increase the intensity of your current workouts.

soul4l: In terms of calories burned, is sex the best exercise over, ahem, 30 minutes?
joshua_salzmann: If you can burn more calories having sex than I can on an exercise bike in 30 minutes, you should be a stunt person for an x-rated movie ;-)

yoni_goldman: Are there any safe exercises to do while pregnant to make getting back into shape faster once the baby's been born?
joshua_salzmann: There are exercises you can do, but you should always consult your GP if starting an exercise program while pregnant. You can usually begin to exercise 6-8 weeks after the birth, and a well-rounded, progressive exercise regime and proper nutrition is the best way forward. Do remember to consult a fitness professional when starting out.

sandybabesuk: Hello Josh. I would like to know about exercise both my partner and I can do together?
joshua_salzmann: There are many exercises to do together – running, walking, etc – scheduling your fitness programmes together helps keep you both disciplined.

top_chick_2002uk: Was it hard training Angelina Jolie for her role in Tomb Raider?
joshua_salzmann: Working with Angelina was one of the easiest and most pleasurable jobs I've had.

tinkerbelly999: Hi Josh. I've heard that if you do sit-ups wrong you can end up making your stomach rounder. Is this true?
joshua_salzmann: Not really. If you are a normal, healthy individual, you will not make your stomach rounder. You may just not get the effect you desire and at worst, you CAN injure your lower back.

mandab1987: Josh, I am 14 – what’s the average weight I should be?
joshua_salzmann: There is no average weight for anyone. Height and weight charts are very misleading and, at your age, you are going through a lot of internal and external development, so make sure you establish sound nutritional eating habits and good all-around physical fitness. For more information on these subjects, check out iVillage’s Diet & Fitness channel.

emilynoakes: Love handles – what’s the cure?
joshua_salzmann: Love handles are excess body fat, so losing them is a process of all- round good exercise and healthy eating habits. Remember, you can’t lose more than 2 pounds of fat per week so any program should be slow and steady.

chilligerkin: What is the best way to start getting in shape? It is so hard to take that first step.
joshua_salzmann: There is lots of great info about starting an exercise programme as part of the iVillage Shape Up Challenge.

amanda_morriss: I want to begin a weight-training programme, but don't know where to start. I don't want to get too muscular, just toned. Any ideas?
joshua_salzmann: Start by doing one or two sessions with a personal trainer and don't worry about getting too muscular – muscles protect you from injury, increase energy and burn excess fat.

djbigmangwan: In the last year I’ve been losing weight. I used to be between 18 - 19 stone and I’m only 5’ 9”, so I was heavy. I got myself down the gym 2 - 3 times a week for 1 hour and didn’t touch any high fat food. As a result, to date I’m just under 13 stone!! But I am finding it hard to lose the last stone to reach my desired weight – got any tips?
joshua_salzmann: You may find that doing a few cardio sessions a week for 30 minutes on an empty stomach (i.e. pre-breakfast) wilkes_melanie: Back to the baby question. I've found it hard to fit exercise into my life since having my child a year ago. The gym is far away and I've been working out to home videos for at least 30 minutes between 3 to 5 times a week, but am becoming bored. How can I lose the 10 lbs that doesn't seem to be moving, and perhaps do it with my child as well?
joshua_salzmann: Try getting one of those 3-wheel push chairs – that way, you and your baby can get outside for a little fresh air and exercise.

choochibaby: What do you think of Geri Halliwell’s figure – is she too thin?
joshua_salzmann: Most importantly, Geri should be happy with her own figure, but from a professional fitness consultant point of view, she is over-training. And perhaps not now, but eventually, she will experience a lack of progression and/or injury from doing too much exercise.

soul4l: Josh, isn't vigorous exercise pre-breakfast bad for the body?
joshua_salzmann: This really depends on the individual, but most healthy people can benefit from an occasional 30-minute only interval cardio workout on an empty stomach once or twice a week.

oasis_rocks2001uk: I'm 6'4” and broadly built, but I’m also very thin. How can I bulk up a bit?
joshua_salzmann: For you, I'd recommend a good weight-training program 3 times a week plus a good sound nutritional programme. Your sessions in the gym should not take more than an hour and your eating habits should be six small meals a day, each with a complex carb and a protein component. Allow yourself to rest between workouts since this is important for true fitness progression to take place.

kat_76_2005: I've got a so-called pear-shaped figure. What aerobic exercise would be the best – step, tae –bo, normal aerobics, or just machines?
joshua_salzmann: Variety is not only the spice of life, but of exercise as well so, keep it in your fitness program and you'll find what's best for you by getting the positive results you are after.

purple_acki: How many hours per day, and for how long, did Angelina work out to get her Lara Croft body?
joshua_salzmann: I worked with Angelina 3 times a week for no more than 50 minutes per session. On top of that, she obviously had to practice kickboxing and gun-handling routines, but the basis of her strength, cardio and flexibility fitness was through these 3 sessions a week. Remember – it's always the QUALITY not the QUANTITY of exercise that counts. More is not always better.

swithyc: I have heard that getting a little trampoline and spending 15 minutes a day jumping is good for the bum – is this true?
joshua_salzmann: Any exercise that you do should not be done every day. By alternating your exercise programmes and taking days off, you get fitter. This is because you get stronger through allowing your body to recover from exercise. A trampoline is not an intense enough exercise to make a major difference to your glutes. Instead, do squats and lunges and other exercises that add more intensity and engage these muscles more fully.

jacq_collins: Josh – during my yoga adventures I often get joint pain in my knees and hips, particularly during straight-leg poses. Will these joints strengthen if I persevere, or should I get this checked out?
joshua_salzmann: I would get this checked out. If you are doing certain yoga movements that are incorrect for your body you could be making the medicine worse than the disease, so to speak. Go to see a qualified osteopath or physio and tell him or her about these exercises.

top_chick_2002uk: What are squats and lunges?
joshua_salzmann: For more information on these exercises, please refer to the Shape Up Challenge at www.ivillage.co.uk/shapeup, and specifically the exercise at home and the gym sections.

soul4l: Josh, is cycling or swimming a better all-round exercise?
joshua_salzmann: Swimming is a non-weight bearing exercise so it doesn't build up bone density like walking, running, or cycling. But, it is very good to include it in an exercise regime. Again, variety is the key.

amanda_morriss: Just a thought, but I guess I find a personal trainer by going down to my local gym?
joshua_salzmann: you are correct, but there are many personal trainers. Always make sure that the trainer has a sound philosophy or methodology of training and several years experience, rather than just a qualification and a set of exercises that she or he works with.

catladyuk2000: Is it ok to wear a thong while working out?
joshua_salzmann: Give it a go! But don't run a marathon with a thong. Maybe start by trying a brisk walk around the neighbourhood to find out if there is any chaffing.

discussdiva: What do you think of Pilates as a way of toning up?
joshua_salzmann: Pilates is an excellent form of exercise. It works many core muscles and many smaller muscles in the body. But, I personally believe you also need to include cardio (cycling, walking, running) and, for upper body results, weight training as part of your fitness routine.

angel40210: Hiya Josh. I’m 19 and I’ve always had some weight on me. I’ve tried different exercises and diets and I just can’t seem to get rid of my weight. What would you suggest?
joshua_salzmann: Why don't you start by visiting the Diet and Fitness channel on iVillage and click on the link for The Shape Up Challenge – there are loads of suggestions there.

stieved: How do I tone that bit between my bum and the top of my thigh at the back?
joshua_salzmann: You CAN'T spot reduce, so work your whole body, including resistance exercises for the legs and bum and fine-tune your eating habits to take in less sugar and fat.

soul4l: As sex is an exercise like any other – do you recommend a warm-up and warm-down to avoid muscle fatigue?

joshua_salzmann: Depending on how intense your sexual activity is, warming up and pre-stretching is advisable to prevent injury – and improve performance!

phoenix_1112: Hey josh. I want to work up my ‘6-pack’ for the summer holiday in 6 weeks. I currently do 100 sit-ups a day. Is there a better way?
joshua_salzmann: You need to work your whole body and your stomach every other day. Do exercises like press-ups and chin-ups – these are great ab exercises. Cut down on carbs, drink more water and realise that those guys on the fitness magazine covers and the film stars only really hold that "ripped" look for 3 days per month maximum. So get real baby!

libby_babyuk: What exercises do you recommend for toning up thighs?
joshua_salzmann: Remember; always work both the upper and lower body to get the best effect on any body part. A good strength training program for your legs, as well as an interval cardio program, alternating between fast and slower movements, is the best way forward.

oasis_rocks2001uk: Josh, I play a lot of football (soccer) and sometimes I wake up the next morning with a lot of pain in my left knee. I'm right-footed and this pain remains for a few days. How could I get rid of it?
joshua_salzmann: I suggest you go and see a chartered physio.

catladyuk2000: Are there any exercises I can do to increase the size of my breasts?
joshua_salzmann: Your breasts are made up of essential body fat so, by working your pectoral muscles, you will have the appearance of increasing your breast size.

naughty_schoolgirl_y2k1_uk: How old are you?
joshua_salzmann: I'm 45 ;-)

stieved: Can I exercise while sitting at my desk at work?
joshua_salzmann: Not really, but you can stretch. But let’s get real here. You need to go to a gym or do some more intense efforts to get results.

yoni_goldman: Is jogging bad for women, or is that just a myth?
joshua_salzmann: Jogging is not bad for people as long as you are of normal health. But anyone that runs more than 8 miles a week is doing it for some other reason than getting fit or being healthy. Running less but harder, and less frequently (i.e. every other day) will help you get stronger and fitter in a healthier fashion.

For everyone else who’s interested, be sure to check out The Shape Up Challenge.

You can read more of Josh’s articles, fitness tips and ideas on the diet & fitness channel, or check out Josh’s personal website at Salzmann fitness.

*All words in italics were added after the chat took place.