BASIC TRAINING.

Q: About a year ago, I awakened one morning, and much to my surprise, I had accumulated 3 inches of belly fat overnight. I know that age plays some part in weight gain and odd body contours (I am over 65), but I have been exercising since my first child was born in 1963. I have never been overweight, or had a lump or bump on my body. Now I look like an old pillow.

For exercise, I jog, walk, do Pilates or exercise tapes one to two hours each day. I also eat healthily but nothing I do seems to help.

Since I am living on a fixed income, I can't afford to join a gym, so if you can give me some exercises and diet to help eliminate some of this surplus belly fat, I will be most grateful. I may be a little old, but I am not fragile and am not afraid to exercise hard.

Sandy Buruato,

Burbank

A: First off I would like to say you are amazing! Over 65, you have been working out since 1963, with a current daily exercise regimen that most 20-year-olds cannot seem to maintain.

And to think you do all of this without an expensive gym club membership! I must say, men and women of all ages can learn from the amazing example you set. While most people would use a fixed income as an excuse not to work out, you take the bull by the horns and make it happen. Kudos to you!

In terms of your question, the only thing I can see that is missing in your program is weight training. I am not sure if you are doing any weight training on your exercise tapes, but your abdominal region would definitely benefit from some core strength-training exercises. You need some abdominal exercises with some resistance.

I would definitely suggest a membership to a gym like the YMCA/YWCA or Bally's because they are definitely more affordable. You could probably get a senior discount for a membership and end up only paying $20 to $25 a month. The reason I recommend a gym is because there is a tremendous amount of equipment at these gyms that you can use to strengthen your core. You could also purchase a weighted medicine ball, the abdominal wheel and/or a decline abdominal board that you could put in your home.

Doing Pilates and regular crunches will recruit your slow-twitch and sometimes your medium-fast-twitch muscle fiber types, but you have another muscle fiber type called your fast-twitch fibers that also need to be recruited. To recruit your fast-twitch muscle fibers, you need to be using more resistance (weight) - enough so that you can only complete about six to 15 reps of the exercise. This type of exercise will help you get more tone, definition and strength in your core.

THE ISO-AB PLANK: Here's one ab exercise that you can do at home that requires no equipment.

Lie face down on a mat and rest your forearms on the floor. Inhale and pull your navel to your spine, exhale and squeeze your abs as tight as you can and lift your knees off of the floor so you are balancing only on your toes and your elbows. Your body should be in a straight line, parallel to the floor.

Try to carry as much of your body weight as possible in your core by squeezing your abdominal muscles tight and continuing to exhale. Take 10 to 15 strong exhales, keeping your abs flexed. Imagine that someone is trying to punch you in the stomach and you are flexing your abs to resist the punch.

Repeat for three to five sets. For an added challenge, balance on three points or two points by taking away a toe or an elbow while continuing to keep that good plank form.

FITNESS TIP

Being healthy also includes having a healthy state of mind. This week's fitness tip is focused on your mental health. Recognize your own assets and be grateful for them. Maybe it's your eyes, your hair, your lips, your strength, your humor, your kindness, your love for others or maybe your ability to focus on the positive in every situation. You are your own harshest critic! Confidence looks beautiful on everyone, all sizes and all ages. Love yourself and you will attract the love of others.

ABOUT THE TRAINER

Jeanette Jenkins, founder and president of the Hollywood Trainer fitness company, has a bachelor of science degree in human kinetics from the University of Ottawa. A 14-year industry veteran, she has worked with actors and professional athletes, including Queen Latifah, Taryn Manning and Terrell Owens. A resident expert on the Food Network's weight-loss show, ``Weighing In,'' she is also the official spokeswoman for the BET Foundation's ``A Healthy BET Campaign,'' and is one of 17 experts chosen for Nike's Elite Athletes program.

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Photo:

no caption (woman looking in the mirror)

Evan Yee/Staff Photographer