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My major trouble area is my stomach, how do I get rid of stomach flab?

-Diana, Lee's Summit, MO

There is no way to spot-train one area of the body. To lose belly fat you will need to do three things:

1) Reduce your daily caloric intake with the focus on vegetables, whole grains and lean protein.

2) Incorporate a full-body strength routine including abdominal exercises (see video for some of the most effective ones) two to three times a week.

3) Do moderate to intense cardiovascular workouts three to five times a week.

How sore should I be after a workout? Is it good to be sore the next day?

-Eric, Kansas City, MO

The soreness a person sometimes feels after a workout is called delayed onset muscle soreness, or DOMS. This is typically caused by tiny tears in the muscle fibers from overloading the muscles during your workouts. You might experience soreness 24 to 48 hours after a workout in which you did a new exercise or increased the weight that you lifted. Although many people view muscle soreness as an indicator of how hard they worked during their last workout, it is not always the best measure. Varying your workouts, increasing your weight, lifting to fatigue and working in your target heart rate zone are all great ways to make sure you are getting a good workout... with or without soreness.

What is the best cardio workout for weight loss?

-Hannah, Olathe, KS

Recent studies have shown that interval training burns more fat and calories than steady-state aerobic activity, and it increases cardiovascular fitness. Interval training is when you alternate bursts of intense movements, such as sprinting, with more moderate paces like jogging. Interval training can be done while doing practically any cardiovascular workout; biking, running, swimming, working out on the elliptical — you name it. Even more awesome is that interval training is more efficient and can be completed in less time than steady state cardio with the same amount of calorie burn.

Something to remember about fat loss/weight loss: a combination of cardio, strength training and diet are all necessary to reach your goals effectively and efficiently.

Sample 30-minute interval training workout:

5 minute warm up (Level 3-4)

30 seconds moderate intensity (Level 6)

30 seconds high intensity (Level 8-9)

repeat 30 second intervals for a total of 8 minutes

1 minute moderate intensity (Level 6)

1 minute high intensity (Level 8-9)

repeat 1 minute intervals for a total of 4 minutes

30 seconds moderate intensity (Level 6)

30 seconds high intensity (Level 8-9)

repeat 30 second intervals for a total of 8 minutes

5 minute cool down (Level 3-4)

(Please note that the levels of intensity are based on a scale from 1 to 10. Level 1 intensity would be sitting on your couch watching TV whereas Level 10 intensity would be an all-out sprint or something using maximum energy.)

I travel a lot. How can I stay in shape on the road?

-Mathew, Kansas City, MO

Take advantage of the hotel's workout center. Use the equipment that they have even if they are machines that you don't normally use. You will keep your body fresh by switching up your routine. If your hotel does not have fitness equipment available, do circuit training in your room. Follow a quick but effective workout like the one below:

1 minute jumping jacks

1 minute reverse lunges (right side)

1 minute back extensions

1 minute reverse lunges (left side)

1 minute push ups

1 minute bicycles

1 minute jump squats

1 minute tricep dips

Repeat the circuit with minimal rest between sets, three times total.

Have a question for Erin? Send it to erinh@kcfreepress.com.

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