Dear Kirk,

I have been doing pushups and sit-ups every night before bed. I also lift 4-5 times per week working each major muscle group twice. A lifting partner told me this may be too much, what do you think? Tim in Phoenixville.

Dear Tim,

Your skeletal muscles need at 48 hours to rest period. No ifs, ands or buts. With your added workout routine of sit-ups and pushups every night you are not allowing this to happen. Skip your late night workouts and add the pushups to your chest workout and add a few more sets of crunches to your abdominal workout. If you really need to exercise at night do some flexibility exercises.

Dear Kirk,

I played soccer in college and have been active my whole life. However, I have always had excess fat on the back of my thighs. The fronts of my legs are just the way I like them. How can I decrease the fat on the back of my legs? Anonymous in Phoenixville.

Dear Anonymous,

You cannot spot reduce. The only way to decrease body fat is to burn more calories than you consume. If you burn 500 more calories a day than you eat you will lose about 3500 per week. Guess how many calories are in a pound of fat? That's right, 3500! This allows you to lose one pound per week. Your genetics will determine where on your body you store and lose weight from.

Fit-Quest is designed to answer all your fitness questions. Whether you're a workout pro, or haven't even started, our fitness expert, Kirk Lombard, Physical Director at the Phoenixville Area YMCA can help. An exercise and sports science graduate of Penn State University, Kirk brings more than seven years of experience to Fit-Quest readers.If you have an exercise question you'd like addressed in Fit-Quest, email it to . And remember: NEVER START ANY NEW EXERCISE PROGRAM WITHOUT FIRST CONSULTING YOUR PHYSICIAN.

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