Your Questions About Fitness

John asks…

Fastest way to tone and slightly build muscle definition?

Im 24/ M / 185 CMS / 70 KILOS

I go to the gym 6 Days a week and spend 40 mins on running machine (roughly 4 miles in 40 mins)

Next i move on to cycling machines for 20 mins.

After That i will use the weights for a little while, but i have been focusing on slimming down as much as possible.

I DO NOT WANT TO BE OVER MUSCLED! IM LOOKING FOR SLIM AND TONED WITH DEFINITON.

I dont want to be directed to wonder powders on the internet, i dont want magic pills, i just want a bit of advice on what excercizes to do to develop abs and chest muscles the fastest way, how many times a week, how long for, and what foods are best to eat after strength training bearing in mind i am also on a weight loss regieme.

The Expert answers:

Stop with the bike the entire time. You will never develop a tone body.

You need to lift 25 pd free weights. Shoulders, chest, biceps and triceps. You will absolutely not become over muscular.

The secret is that any guy with a lean, toned and sculptured look. Like a male model works out with weight.

Hi reps low weight. Do alot of reps per set on relatively low weight like 20-25 pd free weights.

6 days a week is great. Do the weights for at least half your workout. The bike and running machine are for girls.

Do that half the amount of time.

You need to eat low fat as well or you will never achieve a lean toned look.

Lean chicken, fish, turkey, rice, fruits, vegatables. Anything low fat high protien.

Immediatly following a work out it is critical that you have a 50 gram protein shake. A low fat, High protein shake is the most essential part of maximixing the muscular tone from your work out.

You should work out with low weights, hi reps thirty minutes a day at least and consume at least 150 grams of lean protein a day along with a low fat diet and you will be cut, ripped, lean and tone.

Joseph asks…

Is eating a whole jar of peanut butter good for muscle building?

It would have close to 100 g of protein (standard size jar), and over 200 grams of fat. Honestly I’m not sure how detrimental the fat is in terms of muscle building, but for $3 the 90+ g of protein is a damn good deal considering protein bars are close to if not over $3 for just 20-40 g.

Has anyone done this for fitness reasons? Is it especially good or especially bad for you or is there no heavy effect?

Thanks!

The Expert answers:

A serivng size is good for you, but not a whole jar!

Ruth asks…

I’ve stopped gaining muscle despite working out?

Hey, I know this title may seem odd, but that’s kinda why I’m here. Also, I’m not joining a gym, this is strictly for home workout 😉

Not that long ago I decided to get some dun-bells for some small home exercise (as we already own a lot of workout equipment for my dad’s physiotherapy) just to keep in shape a bit better.
I felt rather skinny, so i did various workouts and even ate much healthier and much more balanced, and it worked… kinda.
I didn’t exactly turn into the terminator, but i got one of those faded abs sets, and decent biceps/forearm muscle that made skinny fit shirts… actually skinny fit for me 😉
I was happy, but decided I wanted to try and get a bit more muscle, just because I wanted to 🙂

However, lately I have resorted to doing A LOT of exercise to feel the same muscle gaining burn, and I think it’s going to waste. The dun-bells I bought were fairly cheap, so their biggest weight is 4.5kg. To get the same burn I need to do 80 reps with each arm, and then after a 10 second cool down I can do 40-60 reps of other things such as triceps workouts.

After I do this, My muscles are obviously bigger, as you know they are tensed after a workout, and i’m very tired, so i have my shower. The annoying thing is that after about 30 Min’s of the workout ending, i’m back to my same old size, and after a week or 3 of this, i’m confused as to why this is happening.

Sorry if this rambled on, but can someone tell me why despite increasing my workout and eating more I’m not gaining muscle any more? Could it be me getting used to the weight, and the rep increase is simply stamina over muscle building?

The Expert answers:

You need to increase your workload. Not more reps, but heavier dum-bells. Maybe run a bit, too. That won’t help your arms but it will your legs and core.

Love Long and Prosper

Mark asks…

Building arm muscle for a 14 year old kid. what am i doing wrong? is there a better suggestion? ?

I’m,14 male, 65 inches tall, 144 pounds. I recently lost 30 pounds (I was at 140) and I was wanting to build muscle so I thought “how am I suppose to build muscle with this puny body 🙁 (it wasn’t that puny cuz I was left with a bit of loose skin, as I lost weight rapidly) so my uncle suggested “hey nephew, ill help you build arm muscle. What your gonna do, is too eat a lot of meat red meat, and lots more than usual, so u can build a bit of fat, while you do arm workout.” So what we do is in Monday, we do arm exercise for about 40 minuets. Next day is rest day, after rest day, its workout day. And so on.. but he stuffs me with loads of food 🙁 I’m scared if I just get fat again but he said “don’t say that, just do Waht I did, and no time, you will build muscle” (he’s pretty fit) I take complete multi vitamins, and I eat about 150 grams of protein per day (you see he fills me with food that has more fat than protein) but Waht he is doing to me is; making me fat, but while I gain the muscle, the fat will decrease little by little on my arm, which leg, and stomach fat travels up to my arm again, while the workouts burn the fat on my arm, so I loose fat all over.
Is that good?? Can u suggest a better theory to try?? Am I just harming my body by getting fat, then skinny and fat again??
Thx u for reading my problem :/ I appreciate it.

The Expert answers:

The first thing you need to understand is you don’t “burn fat” from specific body parts by working that part.
If you eat more calories than you use your body saves it as fat.Where those fat cells are stored varies but most people it starts around the waste and then to other parts.

Good on the protein,make sure you consume 25+grams within an hour of your workout.
When you work out the body breaks down the muscles and it needs the extra protein to re-build the muscles…
Watch the fat it is extra calories and just not as beneficial as the protein
carbs and protein have 4 calories per gram…fat has 9 calories per gram

Alternating your workout days is a good idea.
On your off days for arms stress cardio(walk/jog/run,swim,bike riding)
It ‘ll help tune and tone your body and it amps up your metabolism so you burn more calories.

Sandra asks…

Having trouble building muscle for 2 yrs, can you please help?

As of last year, I am 18 years old, female, 5’5 1/2″ in height and my weight varies between 120-124 lbs.
I have been trying to gain muscle because I am built like a male (in the sense that I only gain weight in my stomach) and nearly nowhere else on my body.
I am slender now, but I want to gain muscle in my legs primarily because I find it extremely attractive and womanly.

Typical day at the gym includes: 30 min of weight training / 30 minutes of cardio . (Twice per week)
Additionally, I weight train typically 2 more days per week.
I usually do weights that are moderately heavy ( not heavy enough to only do one set, but not light enough to be able to do 50 ) I typically do reps between 15-20 and sets between 3-5 (usually 4) on each machine. (Leg press, quadriceps machine, squat machine, calf machine, and hamstrings machine) I do this three times weekly and I vary the weights and amount of sets to shock my body.

I then weight train one-two times more a week on my abdomin and do cardio on these days as well, which usually includes 30-40 minutes on the eulyptical (varying levels) or on the treadmill (high incline, speed 3-3.2)

I have been drinking muscle milk, and I get a lot of protein from soy as well. I typically eat 40 grams of protein per day (today I had 65). And I try to eat between 1150-1250 calories per day, limiting unhealthy fats, sugars and bad carbohydrates (I follow a healthy diet full of fruits and veggies, on an occasion fish and lots of soy and milk in tea).

What can I do to build muscle in my legs and keep it? Exercises? Diet and when to eat certain things? What can I do to increase my muscle mass? I have been doing this for about 4 months and I have been going to the gym using all weight training machines (not particularly targeting my legs as much) and the eulyptical machine for a little over 2 years now but my legs are only “more toned”,

What can I do? =/

The Expert answers:

Your problem is diet. You are not eating enough protein or calories. To build muscle you need plenty of calories, protein, and carbs. You need at least 125 grams of protein a day. But not from soy, that is an inferior source. Get your protein from eggs, meat, fish and dairy. Carbs should be from vegetables, yams, oatmeal, and brown rice. Eat every 3 hours and don’t worry about getting fat. If you are working out hard you will build muscle, and you may put on a little fat but you can diet later to lose the fat.

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Your Questions About Fitness

Charles asks…

How do you find which weights are right to keep someone in the proper body mass index?

Jerome is 72 inches tall. What weights will keep his body mass index between 22 and 32?
A low risk is an index of 25 or less.
I do not have the weight, can anyone solve it without the weight?

The Expert answers:

You can use this formula to solve for the weight if you don’t have it, since you have everything else.

Body Mass Index = (weight in lbs x 703) / (height in inches squared)

To get a BMI of 22, with a weight in pounds of X

22 = 703x/(72*72)

22 = 703x/5184

Multiply both sides by 5184

114048 = 703x

Divide both sides by 703.

X = 162.23 pounds

To get a BMI of 32, with a weight in pounds of X.

32 = 703x/(72*72)

32 = 703x/5184

Multiply both sides by 5184

165888 = 703x

Divide both sides by 703.

X = 235.97 pounds

So for a BMI of 22, your 72-inch-tall person would have to weigh 162.23 pounds. For a BMI of 32, he’d have to weigh 235.97 pounds.

Mandy asks…

What is the lowest body mass index someone can live at?

Like what is the lowest body mass index someone an live before dieing i.e. 10.5?

The Expert answers:

Body mass index (BMI) is a measure of body fat based on height and weight that applies to adult men and women.

Susan asks…

How to find the body mass index?

An index less than 25 indicates a low risk. The body mass index is given by the formula, or model=700W/H squared. Francis weighs 172 pounds and 68 inches tall. What is the approximate body mass index?

The Expert answers:

BMI = 700*W/H^2
BMI = 700 * 172/68^2
BMI = 120400/4624
BMI = 26

Sorry, I messed up the first time. If you don’t believe me check my source

Sandy asks…

Is there a place online where I can find my body mass index thingy?

Well, I wanted to make a diet/exercise plan for myself and I want to find out what my body mass index is. And what my weight and calorie intake should be for my height and age. So does anybody know a site I can go to?

The Expert answers:

Try this
http://www.nhlbisupport.com/bmi/

Sandra asks…

Francis weighs 163 pounds and stands 72 inches tall. What is his approximate body mass index?

Find an inequity describing all wieghts W that Francis can have and be in the low risk category.
Francis ‘ approximate body mass index is: ___

An idex less than 25 indicates a low risk.

The Expert answers:

22.5. By the way, there’s tons of body mass index calculators on the internet

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Your Questions About Fitness

John asks…

Muscle Mass building while losing body fat?

I have heard that it is hard to do both as adding muscle requires a surplus of calories a day while losing body fat requires losing more calories that putting any on.

But is it not the case that with a high protein diet (200g a day) and a low fat calorie diet that both can be obtained that the same time?

The Expert answers:

Building muscle doesn’t really require a surplus, u just need protein and carbs to do so. But it depends on how much muscle u want to build.

If you are doing weights and cardio, even if you increase your caloric intake a bit, I almost guarantee you will lower your fat percentage.

Carol asks…

Can you build muscle while avoid losing fat?

I am so thin, Im not mentally sick though in fact I’m physically healthy,but allot of people think Im anorexic or sick. I am 5.51/2 and weigh 110 lb. I don’t have bones sticking out or pail skin at all, I just want to fill out with muscle without losing the little bit of fat I have. Is that possible?

The Expert answers:

Thats actually one of the best ways to gain muscle is to eat more calories you need. Its what bodybuilders do to gain mass they lift alot of weights an then eat about 500 extra calories than what they need a day to help bulk up. You can do the same. If you want a more indepth explaination on what to eat you can message me if you like.

Ruth asks…

How to lose fat while building muscle?

I weigh 220 lbs and Im 5’8……I have a good amount of muscle but all of it is completely hidden by my fat and moobs….how can i lose fat while training….what are better choices of eating?

The Expert answers:

Cardio workouts…like running, and weight training on the side….you need to tone your body if you don’t want flabby skin. Do things that do both, like swimming. Boxing is a great way to loose weight, you don’t have to fight, conditioning is enouugh.

I have a friend who lost 60 pounds with a little determination, he’s a different person. You’ll be fine.
Stay hydrated, cut down on sugars, sodium, and processed foods. It’s also good to have a detox, to stimulate weight loss and rid your body of toxins that are unnecessary in your system, but ask a doctor Or research it to make sure the detox method you choose is safe and it works.

😉 Good luck!

Ken asks…

Can you lose body fat while building muscle?

I’ve heard of people that have gained muscle and lost a considerable amount of fat by doing weights and lots of cardio. But doesn’t the cardio halt muscle growth?

The Expert answers:

How to Build Muscle Fast Whether you are looking to bulk up for the first time, or you are simply looking at putting on some tone, you will find that the question of how fast you can build up muscle is one that will often occur to you. While the truth of the matter is that everyone’s body is different and that everyone will put on muscle at their own rate, you can build muscle faster if you only keep a few things in mind. Take some time and really consider your options when you are thinking about building muscle fast and remember that these tips can help you out a great deal. 1.Get plenty of sleep When you are trying to build up muscle, you will find that one of the best things that you can do is to make sure that you don’t short yourself any sleep. Sleep is when your body takes the time to heal and repair itself, and if you are not letting it do that, you will find that your muscle building will grind to a slow but unstoppable halt. Really figure out how much sleep you need and make sure that you are going to get it. Even if it means going to sleep early, you will soon see that it is worth it. 2.Vary your workout When you are looking to make sure that you are getting the best build that you can in a short amount of time, remember that varying your workout is key. Your body will get used to a workout faster than you believe is possible, and when you stop pushing yourself, you stop growing. Make sure that you do some cross training and make sure that you are keeping your exercises from getting stale and boring. 3.Several short repetitions When you are looking to build up muscle, take some time and really think about what you can do to move from machine to machine after only a few repetitions. You will find that the more variety your body can enjoy, even during the course of one workout, the better. Remember that if you are using good form that you do not need more than six to nine repetitions for each body part! 4.Get more protein in your diet Protein is the building block that muscles are created on, so make sure that you eat plenty of it. There are protein shakes to make sure that your system gets everything that it needs, and also remember that you can’t go wrong with lean red meat. Find ways to cook it that you really enjoy and make sure that you think about what your options are going to be when you are looking at getting the right kind of result! 5.Hydrate yourself When you are working out, you are losing water, so make sure that you take the time to replenish it. Water makes your body process faster, so take some time and really think about what you need to do in order to get the water that you need.

George asks…

losing fat while building muscle?

alright i do weight lifting 4 times a week and im starting to do 30 minutes of light cardio on the bike and it says i burn around 150 calories will that be enough to burn fat and not burn muscle. and at what rate do you reckon it will burn the fat. like i just mean will it take a few months for me to become more toned
thank you

The Expert answers:

Good approach.. Lift weights first
so this puts the body into burning carbs

then do cardio exercise after so then u really burn fat.. Because during the weight lifting u burnt off carbs

keep the protein intake high

and perhaps u need 35-40 mins of cardio

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Your Questions About Fitness

Thomas asks…

I don’t understand this BMI (Body Mass Index) thing, it calculates both the same for men and women?

seems low for men , most weight charts , even military have higher weight limits for men than women , is this United Nations created thing (said to evaluate third world countries) , but think made to give insurance more of an excuse to say overweight than even previously low insurance weight tables , even military doesn’t use same standard for both men and women , is this supposed to be ghandi and chink weight , some freaking starved third world no muscle basis?
if i dropped to same as 90lbs as Angelina Jolie , i’d be a spider armed alien , or Jack the Pumpkin King on Nightmare Before Christmas LOL
’cause male

The Expert answers:

Yeah it is stupid.
Its not exact though cause some people way more because of there muscle.
Ehh stupid thing they have come up with.

Joseph asks…

How do I calculate body mass index for women?

I’ve searched all over the internet and asked all my friends but I haven’t found a definitive answer. If weight loss techniques are different for men and women, then they must have different formulas for bmi, right?

Also, please recommend a good weight loss program, something that will work for a recently pregnant mom. Thank you.

The Expert answers:

Hi Becky

The BMI calculation is Weight in KG/Height in Meters Squared & makes no allowances for males & females, however the Navy’s body fat percentage formula does adding a hip measurement for females

Maria asks…

Body Mass Index – Confused?

Just a quick question.

A healthy body mass index is between 18.5-24.9 right, so say for example a woman has a BMI of 18.8 – she stands 5’6 tall and weighs 115 lbs / 53kg, that sounds OK

BUT on the other hand a man with a BMI of 18.8 stands 5’6 tall and weighs 115 lbs / 53kg sounds really underweight

My question = are BMI different for males and females, do men have a different cut off figure for underweight as opposed to 18.5.

Thank you

The Expert answers:

Well there have been some studies on this to suggest men should have a higher BMI threshold than women. This is because men generally weigh more than women due to larger frames and more muscle mass.

You might find this interesting: http://www.halls.md/bmi/gap.htm

George asks…

Why do doctors still use the Body Mass Index (BMI) to determine whether or not someone is overweight or not?

Hi all. Why do doctors still use the Body Mass Index (BMI) to determine whether or not someone is overweight or not? It currently does not distinguish between men or women, does not distinguish between fat and lean tissue (muscle), doesn’t adjust for age, etc. I’m 5’11”, medium frame build, 180lbs. – 185lbs. with 10% – 12% body fat. I have a 32″ waist, am lean and I have a six pack of abs that show. Yet, with my BMI of 25 – 26, the BMI would consider me barely overweight. I just don’t like the medical term of being overweight even though I know I’m not overweight. How do you think we should determine whether or not a person is overweight or not? I think we should use waist size and body fat percentage. However, if we’re going to keep the the BMI in place, I think a healthy BMI should be at least 20 – 28, not 18.5 – 24.9 with other changes. But the BMI should be never be the final say all. What do you think? Any answers would be appreciate. Thanks.

The Expert answers:

It’s for people who are generally not active. It’s quite accurate for people who don’t really work out at all and since most Americans don’t exercise on a regular basis it’s still useful, quick and simple.

Susan asks…

Do you think the current Body Mass Index (BMI) standards should be increased because they’re a little low?

Hi all! I love to eat healthy, exercise and I’m very fit. I’m 5’11” and I fluctuate between 180lbs. – 185lbs. I have a 34″ waist (measured one inch above my navel in the morning on an empty stomach) and my bodyfat is between 12% – 14% right now. Nobody would consider me overweight at all. However, according to the BMI, I’m barely overweight with a BMI of 25. However, most professional male athletes have BMIs that put them in the obese categories. According to the BMI, Arnold the Governator and Sylvester Stalllone are obese and we all know they’re really not at all. Do you think the current Body Mass Index (BMI) standards should be increased because they’re a little low? I think overweight should be at a BMI of 30 – 34.9 and obesity should start at a BMI of 35 – 39.9 for men and women regardless if the weight is mostly muscle or mostly fat because it’s still “weight.” Underweight should be a BMI of 19.9 or under. What do you think? Any answers would be appreciated. Thanks!

The Expert answers:

I think it’s a lot different for males and females and also different body types. For instance, someone who is all muscle that looks good and built could weigh the same as someone who is fat and no muscle, yet they would have the same BMI. However with your point being said, I was actually looking at what my BMI is, and I am between 5’7 and 5’8 and I weigh 130 with a BMI of 20.4. I consider myself very thin, but it said if I were 12 lbs lighter, I would still be at a healthy BMI which I find hard to believe. But I definitely think the scale should be different for different body types, the BMI method is by no means foolproof.

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Your Questions About Fitness

James asks…

Is there a way to build forearm,calf,and shoulder muscle in 2 months?

I am 14 years old and want to play high school baseball. the problem is i only weigh 101.5 lbs. and was wondering how to build muscle, i really want to make the team by improving my running power, throwing power. i am a pitcher, 3rd baseman, and outfielder. please help and as fast as you can preferably by tomorrow morning.

Please & Thank U!

The Expert answers:

Try stretch/power bands or a weight machine with a cable and various ways to change the pull angle. Pull the cable/bands in a similar motion as you throw a baseball and swing a bat, trying to get resistance from the cable/bands for as much as the movement as you can. Practice with a bat and baseball in between resistance training for memory effect after your muscles have recovered from workout.

Donna asks…

How To Build Muscle All Over?

Not like the bodybuilder type. Just enough so i can be strong and so i can see the muscle without having to flex. Could you give me one exercise for every muscle necessary to build, then tell me how many to do of each when i start? Im 13 and 5ft 8in, and 101 pounds if it helps.
By the way, all i have are:
The floor (push ups and situps)
A pull up bar
And two 10lb weights

if theres anything else CHEAP that is really nessasary, then please tell me.

The Expert answers:

Well the first thing you should do to get more muscles is to fatten yourself up a little bit by eating lots of meats and then just get some weights and just keep on working out till your muscles feel numb.
Thats my advice it worked for me so maybe it will work for you.

Paul asks…

Healthiest, most effective, weight gaining / muscle building regimen please :)?

I cant afford a nutritionist/trainer.. I am a twenty year old female, five feet six inches tall, 101 lbs with a BMI of 16.3. Based on that info, how could I create a plan that helps me reach my healthy BMI of 17-24? Thank you!
Thanks, “Jack”, but I was looking for a more nutritious sort of protein

The Expert answers:

Gaining muscle takes the same amount of focus and preparation as
losing weight. Some important facts about gaining muscle:

•You can’t necessarily gain muscle without gaining some fat as well.
•There are no magic foods, powders or pills that will allow you to
gain muscle and lose fat at the same time. Some people can do this
naturally (again, the genes), but most will gain some fat along with
the muscle.
•Your body is very different from a bodybuilder–trying to gain mass
to look like them is not the best idea. They have different muscle
fibers than you and some may even be getting a little help from
illegal substances.
•If you’re a teenager, you’ll have a hard time changing your body
dramatically. It’s changing constantly and it will change even more
as the years pass.
•Gaining weight requires eating more and lifting more
Gaining muscle requires that you eat more calories than you burn. For
those with high metabolisms, that may seem impossible, but if you try
a few of these tricks, you’ll find that adding calories to your day
is easier than you think:

•Choose calorie-rich foods like granola, bagels, biscuits, avocados,
olives, corn, meat, nuts, peanut butter, milk, yogurt and cheese.
•Add extra calories to your meals by using milk instead of water for
soups, sauces and hot cereals.
•Sprinkle powdered milk into casseroles.
•Add calorie-rich foods (like avocado, cheese and dressing) to
sandwiches and salads
•Mix beans, meat or cheese into pasta or side dishes
•Snack on yogurt, shakes, crackers and dip
•Keep a food diary for a week or so to get an idea of what you’re
eating and where you can add more calories
The trick is to add calories without adding too much saturated fat.
You can also consider downing smoothies or meal replacement shakes in
between meals.

Lift, Lift, Lift

Once you get your calories under control, you need to start lifting
weights. This will help you gain more muscle and help minimize the
amount of fat you gain (although you should expect to gain some fat
as well). Folks trying to gain muscle should:
•Lift heavy. This means lifting enough weight that you can only
complete about 6-8 repetitions of each exercise. The last few reps
should be difficult–the last one should be really hard, but not
impossible.
•Have longer recovery periods between sets
•Have more recovery days between workouts
•Use spotters to avoid injury
•Continue with cardio, but keep it at maintenance level–around 2-3
days of cardio a week to keep your heart in shape
•Start with a full body program 2-3 nonconsecutive days a week, if
you’re a beginner. Allow your body a few weeks to get used to lifting
weights before you tackle more intense routines.

Helen asks…

Where can i take stripper 101 in southern Cali?

I know they have it in Vegas but thats to far.. and no im not a stripper and don’t have any plans to be one but i’ve seen on tv that its a great workout and helps build muscle. Plus im a dancer and i like trying different things 🙂 and maybe it’ll impress a guy one day 😉

thanks so much! <33

The Expert answers:

I would suggest my house, but that would be rude… Sorry, I just couldn’t help myself! Good luck with it.

Ruth asks…

What weights tone and which build muscle mass and strength? How can I be the man? HELP PLEASE? KINDLY PLEASE?

I’m 16, a guy, 5 ft. 6 in, 101 pounds. I need to gain weight. I want to look more attractive, healthier, and cleaner. What do girls look for inside a teen guy, and what do guys look for in a friend?

The Expert answers:

It’s not the weight that gives you definition and muscle mass, its the frequency and the density. You have to work both your fast twitch and slow twitch muscle fibers. You do this by, combine high reps with light weight and heavy weights with low reps. High reps meaning 12-15 low meaning 2-6, Mixing up your routine and finding a balance will work for you. You have to pay attention to what works for you what exercises you feel a good pump in. All ways remember you don’t have to stick to any set/rep ratio if the lift feels good and your in the zone. Go ahead and do three more sets, I hardly ever do just 3 sets and say ” well I done”. As far as girls and finding friends. Do you! And the result will always be positive, the people who like you will be there.

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Your Questions About Fitness

Donald asks…

URGENT!!!! MATH HOMEWORK!!! HELP NEEDED?

I HAVE BEEN GIVEN A TABLE WHICH SHOWS THE MEDIAN “B.M.I” (BODY MASS INDEX) FOR FEMALES OF DIFFERENT AGES IN THE U.S IN THE YEAR 2000 . THE QUESTION IS USE TECHNOLOGY TO PLOT THE DATA POINTS ON A GRAPH?? . DEFINE ALL VARIABLES USED AND STATE ANY PARAMETERS CLEARLY??what type of function models the behavior of the graph? explain why one chose this function?
AGE B.M.I
2 16.40
3 15.70
4 15.30
5 15.20
6 15.21
7 15.40
8 15.80
9 16.30
10 16.80
11 17.50
12 18.18
13 18.70
14 19.36
15 19.88
16 20.40
17 20.85
18 21.22
19 21.60
20 21.65
IF ANY one could give me an answer to each of these questions, it would be great !!! my email address is chandrans_2004@yahoo.com , so if any 1 is successfull in findin out dese answers, please if possible e-mail them to me , thanks anyways.!

The Expert answers:

If you got this for homework then you must have been taught how to use spreadsheets such as Excel.

I don’t think that anyone is going to do your homework for you. But if you were to at least try to do this yourself and then had questions about specific parts that you don’t understand how to do, then I think you’d get answers here.

Mary asks…

math , modelling , needed help ?

HAVE BEEN GIVEN A TABLE WHICH SHOWS THE MEDIAN “B.M.I” (BODY MASS INDEX) FOR FEMALES OF DIFFERENT AGES IN THE U.S IN THE YEAR 2000 . THE QUESTION IS USE TECHNOLOGY TO PLOT THE DATA POINTS ON A GRAPH?? . DEFINE ALL VARIABLES USED AND STATE ANY PARAMETERS CLEARLY??what type of function models the behavior of the graph? explain why one chose this function?
AGE B.M.I
2 16.40
3 15.70
4 15.30
5 15.20
6 15.21
7 15.40
8 15.80
9 16.30
10 16.80
11 17.50
12 18.18
13 18.70
14 19.36
15 19.88
16 20.40
17 20.85
18 21.22
19 21.60
20 21.65
i know that a sin function can be used , but i do not know the reason behind it and the parametres and variables of this . my sin function is simnilar to the graph. thanks guys

The Expert answers:

I put the numbers in a table in Excel (two columns).

Then a created a scatter plot (x,y) of the values.

Finally I added a trendline (polynomial, order 3) and told it to display the function.

It came out with this for a “best fit”
y = -0.0041x^3 + 0.1536x^2 – 1.2757x + 18.273

I chose a 3rd order polynomial because I suspect there is a dip when you are younger, and perhaps when you are older, but I don’t think it oscillates in a perfect pattern like a sin wave.

Lisa asks…

GUYS!! URGENT!!! HELP!! MATH!!!!?

I HAVE BEEN GIVEN A TABLE WHICH SHOWS THE MEDIAN “B.M.I” (BODY MASS INDEX) FOR FEMALES OF DIFFERENT AGES IN THE U.S IN THE YEAR 2000 . THE QUESTION IS USE TECHNOLOGY TO PLOT THE DATA POINTS ON A GRAPH?? . DEFINE ALL VARIABLES USED AND STATE ANY PARAMETERS CLEARLY??
AGEB.M.I
216.40
315.70
415.30
515.20
615.21
715.40
815.80
916.30
1016.80
1117.50
1218.18
1318.70
1419.36
1519.88
1620.40
1720.85
1821.22
1921.60
2021.65
what type of function models the behavior of the graph? explain why one chose this function?

The Expert answers:

Plot the points .. . .

Observe that this generates a sinusiodal curve
meaning .. . .. .
It looks like the sine or cosine function
(it actually goes up, generally, so you can probably make the simplest equation and use just a line … Y = mx + b)
but a wave function (sine function) looks more apt for this set of data points.

Y = a sin(kx + b) + d .. . .. . Where a, b, c and d are constant numbers.

Paul asks…

heloo!!!! really urgent!!!!!! MATH!!! really need help!!!! assignment for friday?

I HAVE BEEN GIVEN A TABLE WHICH SHOWS THE MEDIAN “B.M.I” (BODY MASS INDEX) FOR FEMALES OF DIFFERENT AGES IN THE U.S IN THE YEAR 2000 . THE QUESTION IS USE TECHNOLOGY TO PLOT THE DATA POINTS ON A GRAPH?? . DEFINE ALL VARIABLES USED AND STATE ANY PARAMETERS CLEARLY??what type of function models the behavior of the graph? explain why one chose this function?
AGE B.M.I
2 16.40
3 15.70
4 15.30
5 15.20
6 15.21
7 15.40
8 15.80
9 16.30
10 16.80
11 17.50
12 18.18
13 18.70
14 19.36
15 19.88
16 20.40
17 20.85
18 21.22
19 21.60
20 21.65
IF ANY one could give me an answer to each of these questions, it would be great !!! my email address is chandrans_2004@yahoo.com , so if any 1 is successfull in findin out dese answers, please if possible e-mail them to me , thanks anyways.!

The Expert answers:

Omg, you lazy, lazy kids. What do you do during math class? Sleep?? Try paying attention, and maybe, just maybe you wouldn’t be in this predicament. Try working it out, yourself. Trial and error, best way to learn. What are you going to do when you have an exam? Come to yahoo answers and ask us to take the test for you? Jeez, people nowadays.

Ken asks…

Boy, 5 feet 7, 15 years and 119 pounds… good?

I don´t trust much on the Internet, so I´ll ask you. I would also liked to know what would be my minimum ideal weight, that is still healthy.

If you are not familiarised with those stupid units, here you have the international ones:
119 pounds = 54 kg
5 feet 7 = 171 cm

I think my frame size is medium, and an ideal body weight calculator says my body mass index is 18.5. My balance indicates my body fat composition to be 10%

According to this boy´s ideal BMI chart I am between medium and underweight (50th percentile is medium, 5th percentile is underweight, I´m 25th); http://www.halls.md/bodymassindex/boys.htm (please check it out). Is it reliable?

Also, according to that chart, a boy of my age with a BMI of 16.6 is just on the underweight line, it means, still healthy. I always thought 48 kg / 106 pounds would be ideal for me (47 / 104 is underweight.), but the table says that probably a bit more (48.5 kg)

Is that realistic? Should I stop in 48 kg? THANK YOU.

The Expert answers:

Dont lose weight!

Girls dont like super-thin guys

ur fine

maybe bulk up lift some weights

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Your Questions About Fitness

Nancy asks…

Can someone help me with a muscle building diet?

So, I’m aiming at building a lot of muscle for the lacrosse season coming up, and I really wanna go on an all out build a ton of muscle diet. I’m 14, 5’10, and I weigh around 126 pounds… If you can’t help me enough over Yahoo answers, hit me up with your email address. I know workouts and stretches, but I need a diet that is easy to track.

The Expert answers:

Oh shit im 14 gonna try out for lacrosse to, hey hmu i wanna talk to you haha… You seem really skinny though for your weight. Dont forget hmu email me

Laura asks…

What is an extremely simple diet for building muscle FAST!?

I don’t care if I have to eat the same foul tasting bowl of slop soup 6 times a day, I was the simplest, quickest, muscle building diet possible. Anyone got one?
I’m not fat. I’m 6’4″ and 195lbs. I want to get freaking huge as quickly as possible. I’m going to supplement, use P90X and blogs/Youtube. I just want to know what the best possible muscle building diet is.

The Expert answers:

Exercise!

Mandy asks…

What are the risks of starting a muscle building workout and diet while obese?

My friend is obese and he is starting a muscle building diet where he takes in a lot of calories on his workout days. I told him that he should lose weight before he does this. What are the health risks of doing such a diet while obese?

The Expert answers:

LOL….sorry i had to laugh.

I thank you very much for this question because i had just got back yesterday from a clinic in southeast Idaho, to write a paper about the busiest weight loss practice in the region.

The way they attacked obesity AND I QUOTE what they told me “Muscle is the secret to not only what we all strive for, but the solution to the obesity problem” i strongly belief in that and have seen greet results on my clients(i’m an educated trainer).

As outlined in many excellent fitness articles on the internet, total energy outflow is the sum of resting energy expenditure (REE), the thermic effect of food (TEF) and the energy used related to exercise (TEE). Under most circumstances, REE is the largest component of total energy expenditure (2).

A number of factors direct REE such as your age, height, genetics, environmental temperature and muscle mass, the only controllable one of the list is your muscle mass. Muscles control REE by the synthesis and break down of muscle protein, so the more muscle you have, the more turnover, the greater number of calories expended.

NOW what that means is that the more muscle you have, the more calories you will burn. That is a fact and that is the best way to eat at ur stubborn fat storage thats been there for years.

BEST OF LUCK TO YOUR FRIEND

Maria asks…

Should i stick to my muscle building diet 7 days a week?

I have just started a strict, high protein muscle building diet this week, however i was wondering if i should continue to eat the same amount on the 3 days that I don’t go to the gym? It almost seems as if i should consume less on these rest days, or maybe just eliminate a protein shake???

Any suggestions are appreciated!!! Thanks!

The Expert answers:

If you are not doing physical exercise, then eat less. Definitely drop the protein shakes. They’re loaded w/ unneeded calories.

Helen asks…

Is tofu a good protein source for a muscle building diet?

I am currently living in china and am trying to consume enough protein to go along with my workout routine so that I build muscle. I am trying to eat all of the protein I can and the only lean proteins that are available to me are eggs, chicken and tofu. I recently read somewhere that tofu actually isn’t that good for you and that the proteins in tofu don’t break down correctly. Is it a sufficient source of protein for my diet?

The Expert answers:

Vegetarians have long reported the benefits of tofu food – a soy product that is often used as a meat alternative in a variety of dishes. But the benefits of tofu food have reached beyond the vegetarian community as more and more health-conscious eaters have turned their attention to this versatile product. Tofu food lends itself to a variety of delicious uses and, as such, continues to be a staple in many household kitchens.

Made from soybean curd that is pressed into blocks, tofu food has a variety of uses depending on its different moisture content. Derived directly from soy milk, soft tofu contains the highest moisture content of all varieties of tofu. Its texture is likened to custard and as such it lends itself to a multitude of dessert recipes. Firm tofu contains less moisture than its soft counterpart and because it can hold its shape better is often used as a staple in most tofu food recipes. Dried tofu is extremely low in moisture likening it to cooked meat. Most cooks use this tofu food crumbled, sliced, or formed into noodles. Tofu food also has the ability to be frozen – or made into a puree – so that it can be used anytime throughout the week in whatever capacity it is needed.

But the versatility of tofu food ultimately lies in its flavor – or lack thereof. Tofu actually has very little of its own natural flavor. Instead, it absorbs the flavor from the other ingredients in the dish. Served in soups, as a filling or stuffing, raw, stewed, fried, or grilled, tofu food can be used in a multitude of cuisines.

But most importantly, the health benefits of tofu food are difficult to ignore. Low in calories and high in protein, tofu contains no cholesterol and in some cases has been shown to reduce the risk of heart disease. It’s no wonder that more and more people have begun to include tofu food as a part of their healthy lifestyle.

The following are some foods that are rich in protein:

Beef

* Hamburger patty, 4 oz – 28 grams protein
* Steak, 6 oz – 42 grams
* Most cuts of beef – 7 grams of protein per ounce

Chicken

* Chicken breast, 3.5 oz – 30 grams protein
* Chicken thigh – 10 grams (for average size)
* Drumstick – 11 grams
* Wing – 6 grams
* Chicken meat, cooked, 4 oz – 35 grams

Fish

* Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
* Tuna, 6 oz can – 40 grams of protein

Pork

* Pork chop, average – 22 grams protein
* Pork loin or tenderloin, 4 oz – 29 grams
* Ham, 3 oz serving – 19 grams
* Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
* Bacon, 1 slice – 3 grams
* Canadian-style bacon (back bacon), slice – 5 – 6 grams

Eggs and Dairy

* Egg, large – 6 grams protein
* Milk, 1 cup – 8 grams
* Cottage cheese, ½ cup – 15 grams
* Yogurt, 1 cup – usually 8-12 grams, check label
* Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
* Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
* Hard cheeses (Parmesan) – 10 grams per oz

Beans (including soy)

* Tofu, ½ cup 20 grams protein
* Tofu, 1 oz, 2.3 grams
* Soy milk, 1 cup – 6 -10 grams
* Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
* Soy beans, ½ cup cooked – 14 grams protein
* Split peas, ½ cup cooked – 8 grams

Nuts and Seeds

* Peanut butter, 2 Tablespoons – 8 grams protein
* Almonds, ¼ cup – 8 grams
* Peanuts, ¼ cup – 9 grams
* Cashews, ¼ cup – 5 grams
* Pecans, ¼ cup – 2.5 grams
* Sunflower seeds, ¼ cup – 6 grams
* Pumpkin seeds, ¼ cup – 8 grams
* Flax seeds – ¼ cup – 8 grams

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Your Questions About Fitness

Joseph asks…

I’m a french student and I have to do this homework. help me to correct the mistakes please..?

According to a survey of more than 2500 obeses patients who went According to a survey of more than 2500 obeses patients who went to their doctor for a regular check-up,1 in 5 of those people were signalled as obese by their doctor.
Instead, that due to a problem of communication between the doctors and their patients.
Because the doctors doesn’t dare to tell their patients to lose weight.
But that can imperil their health, to lose weight, the patient needs a weight management plan with their doctor.
As we know, the overweight can lead to a higher risk of heart disease, diabetes and early death.
The obesity at the children is more complex.
On one hand the pediatricians address to young children what is more difficult.
Consequently they should use the teaching ability with children and determine the child’s body mass index to make easy the diagnostic of the obesity.
On the other hand the obesity at the children leads to a heavy responsibility of parents.
they have to watch the diet, the bad eating habits, the physical activities of their children. child Helping to diagnose

The Expert answers:

According to a survey of more than 2500 obese patients who went to their doctor for a regular check-up, one in five of those people were signaled as obese by their doctor. This lead to a communication problem between the doctors and their patients because the doctors don’t want to offend their patients by telling them to lose weight. But this decision can damage a patient’s health, as the patient needs to discuss a weight management plan with their doctor. As we know, the overweight are at a higher risk for heart disease, diabetes and early death.
Obesity in children is more complex. Pediatricians can address this sensitive subject to young children. They should use the teaching ability with children and determine the child’s body mass index to make diagnosing obesity easy. On the other hand, obesity in children leads to a heavy responsibility of parents. It is the parent’s job to monitor the diet, eating habits, and physical activities of their children.

Donna asks…

math help???????????????????????????????????

can you help make up question from this article on percent answers to questions too.

Each Daily Soda Increases Obesity Risk 60%

For every soft drink or sugar-sweetened beverage a child drinks every day, their obesity risk appears to jump 60%.
About 65% of adolescent girls and 74% of adolescent boys consume soft drinks daily.
Currently, soft drinks constitute the leading source of added sugars in the diet, amounting to 36.2 grams daily for adolescent girls and 57.7 grams for boys.
The study included over 500 schoolchildren of various ethnic backgrounds who were aged 11 and 12. The investigators found that for every can or glass of sugar-sweetened beverage a child drank during the 19-month study, a child’s body mass index — a measure of weight related to height — and their chance of becoming obese increased 60%.
This is the first long-term study that links soft drink consumption to obesity in children. The study received no financial support from any organization that either promotes or opposes soft drink consumption.
Obesity among US children has increased significantly since 1960 — by 54% in children aged 6 to 11 and by 40% for adolescents, according to a report on the topic that came out late last year.
The consumption of soft drinks has increased 500% in the last 50 years, according to the US Department of Agriculture.

The Expert answers:

If the average child drank 2 sodas a week 50 years ago, how many is the average child expected to drink now?

(2)(500%) = 10 sodas

Carol asks…

Are you worried yet about the FAT POLICE?

Wow, just look at us. Our glorious Congressional representatives, (busybodies with too little to do) are deciding that they need the BMI of every child in the country, yes well, it’s for our own good. The govt is here to help!

Also, where exactly does the authority for congress to even COLLECT this information on it’s citizens come from? Let me ask a question, what can go wrong with a law like this, perfectly harmless, no?

excerpt…
A bill introduced this month in Congress would put the federal and state governments in the business of tracking how fat, or skinny, American children are.

States receiving federal grants provided for in the bill would be required to annually track the Body Mass Index of all children ages 2 through 18. The grant-receiving states would be required to mandate that all health care providers in the state determine the Body Mass Index of all their patients in the 2-to-18 age bracket and then report that information to the state government. The state government, in turn, would be required to report the information to the U.S. Department of Health and Human Services for analysis
http://cnsnews.com/news/article/65781
Also, Couldn’t we at least we save money by using the Fat Police to also be the Salt Police, Light Bulb Police, Smoking Police, SUV Police, Mortgage Police and CO2 Police?

The Expert answers:

Just what we need is more government regulation and intrusion. People need to start telling the government to get lost.

James asks…

Gotta love the fat police!?

http://cnsnews.com/news/article/65781
States receiving federal grants provided for in the bill would be required to annually track the Body Mass Index of all children ages 2 through 18.

The Expert answers:

Another federal program we can’t afford. Great. Mrs. Obama’s booty can block out the moon, why is she targeting other kids?

Ken asks…

What do you think of BMI report cards? see details.?

I just saw a story that some states in the US are instituting BMI (body mass index) report cards for public schools. If your child is above a certain BMI, the parents will get a report card saying that the child has potential of being obese or overweight in the future. What do you think?

The Expert answers:

It may well be a good idea. I’m not a fan of the BMI measurement because it fails to recognize that peoples body’s are composed differently: namely, some people have more muscle than others, and so they can get away with weighing more but still being healthy. However, for children, I think it’s a generally good indicator as I’ve never heard of an 8 yr old child who has a high BMI due to carrying around a serious amount of muscle. More likely than not, they’re carrying excess fat. Also, I don’t quite recall if BMI is typically used for youngsters – I thought there was a different measure, but maybe I’m mistaken there. In any case, some kind of benchmark, such as the BMI, could have its uses.

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Your Questions About Fitness

Thomas asks…

Obese women should not get IVF according to this article. I have to agree, do you?

Call for fertility ban for obese

Very obese women should be denied fertility treatment, experts say.
The British Fertility Society is recommending women with a body mass index of 36 and over should not be allowed access to fertility treatment.

Underweight women and those classed just as obese (BMI over 29) should be forced to address their weight before starting treatment, the society said.

Obese women are less likely to get pregnant and more likely to encounter health problems

Being overweight can put both the health of the mother and child at risk through problems such as gestational diabetes and high blood pressure.

What do you think?

The Expert answers:

I think this is reprehensible and is tantamount to people who say certain races or the poor should be forced into infertility.

Charles asks…

Does the world of high fashion modeling project the wrong message to young girls and adult women?

SAO PAULO, Brazil (Nov. 16) — A 21-year-old anorexic model who weighed only 88 pounds has died of generalized infection, a hospital said.
Ana Carolina Reston, who had worked in China, Turkey, Mexico and Japan for several modeling agencies, died Tuesday, according to Sao Paulo’s Servidor Publico Hospital.

The model’s cousin, Dani Grimaldi, told the Estado de Sao Paulo newspaper that Reston also battled bulimia; an eating disorder marked by binge eating that is followed by vomiting or the use of laxatives.

The world of high fashion and modeling has long been targeted by critics who say it encourages women and girls to emulate rail-thin models.

In September, a Spanish fashion show responded to such criticism by banning models with a body mass index of less than 18. Body mass index is a calculation doctors normally apply to study obesity, and anyone with an index below 18.5 is considered underweight.

Is there a clear and present danger emulating from the world of modeling?

The Expert answers:

Eh….the world of celebrities is such a fickle and fleeting thing with so little substance. One day, the ideal of beauty is one thing, and next year, it is something else. Thus I never follow the dictates of fashion or anyone else’s’ rules.

It is a shame to think that there are enough young girls around who’d sacrifice themselves on the “alter of ideal beauty” when it is so empty and superficial. If you must worship a worldly god, make sure he isn’t so capricious and cruel, one who would abandon you at the turn of fortune.

Linda asks…

95% t Interval? How do I solve this?

In Example 14.1 (page 360) we developed a 95% z confidence interval for the mean body mass index (BMI) of women aged 20 to 29 years, based on a national random sample of 654 such women.
We assumed there that the population standard deviation was known to be ? = 7.5.
In fact, the sample data had mean BMI x = 26.8 and standard deviation s = 7.42.
What is the 95% t confidence interval for the mean BMI of all young women?

The Expert answers:

Let be X: the mean body mass index (BMI) of women aged 20 to 29 years.

X ? N(26.8, 7.5)

P(26.8 – 1.96*7.5/sqrt(654) < ?x < 26.8 + 1.96*7.5/sqrt(654)) = 0.95

P(26.22518451 < ?x < 27.37481549) = 0.95

Daniel asks…

guys, which body would you consider as the “perfect body”?

okay, there are 2 examples of women, and you must choose which is better ONLY by physical appearance..im doing this just for fun.

woman 1:
-height :5”4.5
-weight:114 pounds
body mass index of 19.8, which means she is healthy, not overweight or underweight.
– She is slim,but not too skinny, has a very flat tummy, and a feminine hourglass body (meaning small waist and wide hips).

Woman 2:
-height: also 5”4
-weight:103 pounds
-has a body mass index of 17.9 , meaning she is underweight.
-she is very skinny,has a boyish figure,and has no hips or curves.

The Expert answers:

…neither both to skinny

Donna asks…

Goodbye to anorexic women! I applaud Spain for doing this. Your thoughts?

A fashion show in Spain banned all rail thin models from participating in it’s fashion show saying they are too skinny and sending a bad message out to kids who are developing eating disorders in their attempts to imitate what they see in fashion etc.

The Madrid show is using the body mass index or BMI — based on weight and height — to measure models. It has turned away 30 percent of women who took part in the previous event.

So they are trying to promote a healthier woman…healthier weight than the heroin addict look that’s been in.

The Mayor of Italy said she would do the same there. I applaud this as should women everywhere. Agree or disagree?
I agree woman seem to be either at one end of the scale or the other…but honestly…I think with women looking like real women again and promoted as such…you won’t have as many depressed women (and therefore perhaps overeating) and maybe people will focus on just being happy again rather than aiming for the impossible or settling for depression as the alternative…I agree…obesity is a problem…but it’s linked to fast foods…they need a shaking up too and to start making healthier products. Hope it catches on, all of it.

The Expert answers:

I think it’s terrific and should be initiated in all countries

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Your Questions About Fitness

Charles asks…

Losing fat while building muscle: is this possible?

6’2” and 259 lbs; approximately 20% body fat.

Goal weight (in terms of losing the fat I need to lose, not the muscle I hope to gain) is approximately 210 lbs. I would like to put on between 10 and 15 pounds of muscle – already a well-built guy but in the process of losing weight (highest was 407) I have lost a fair amount of muscle mass. Definition is not a priority, though my goal is not hulk-like strength or bulk, but rather solid, lean, healthy (and noticeable, I suppose) muscle mass. I understand the inherent contradiction in my question (trying to lose weight while gaining weight), but I find it hard to believe that – as I have read on countless sites – I cannot simultaneously lose fat and gain muscle as losing fat requires a decrease in caloric intake and gaining muscle requires an increase. Anyone have any suggestions? All comments and answers are welcomed and appreciated. Thanks and God Bless.

The Expert answers:

Hey brother in Christ,

P90X is what it sounds like you need. It is hard work out but well worth it. You will lose the fat and trim up.

Fact. Muscle ways more than fat so by gaining it and loosing fat you will probably be putting on wait.

SO if you are looking to looked ripped P90X.

Looking just to gain wait work out with high reps and get your heart rate up and keep it up. Ex: Sprint and then jog for a long ways.

God Bless

Donald asks…

Building muscle while losing fat=Frustrating process. PLEASE HELP!!?

I’m 5’8″, female, 20 years old and weigh 139 lbs as of this morning. The thing is I weighed 138 yesterday. I did nothing during the day that would cause weight gain. And I know that it’s impossible for a woman to put on 1 lb of muscle overnight. I’m doing everything right (to the best of my knowledge anyway). I’m on a high protein, moderate carb, and low fat diet. I do boot camp 4-5 days a week which is a lot of weight training and compound exercises. I also do pilates 3 days a week. I’ve been doing this for about a month and there has been virtually no change in my weight. I weighed 144 when I started. And I’m not losing consistently. Some days I’ll gain a few ounces or a pound even and some days I’ll lose or I’ll stay the same. It’s a slow process. I look better overall but the only place where I really notice a difference is my hips. I’m not eating very many calories. I usually keep it under 950 cals a day. I know that’s considered undereating for a lot of people but I used to be anorexic so my metabolism is messed up. If I eat even 1500 cals a day I end up gaining weight. And I’m still maintaining or building with the amount I’m eating now. So what should I do to speed up fat loss? Drop my calories? I’m thinking of adding cardio a few times a week to speed things up. Any suggestions? What kind of exercise and for how long? Or is there a specific kind of food or supplement I should be taking? I want to weigh between 125-130 and be really toned and fit. What else can I do to make that happen and soon? And I’ve recently started eating more fruits but not enough to cause carb overload. Usually about 3 servings of fruit per day. Is that the problem? I heard that fruit isn’t conducive to weight loss. Thanks for reading and thanks for the help!

The Expert answers:

You really need to eat more. I understand your fear of gaining but you need to slowly get your calories up. Try increasing your calories only by a 100 calories or so every couple of days. If you are continuing your bootcamp classes, you won’t gain if you get the calories gradually up. The key word here is gradually. Getting the right amount of calories will help stabilize your hormone levels and crank up your metabolism. It may also help to go a little bit heavier with the weights. I don’t recommend boot camp style classes more than 4x per week because the potential for injury is too great without enough recovery time. The pilates classes may not help you all that much. I would suggest replacing pilates for a little while with cardio sessions.

The weight fluctuations are normal. You’re building lean mass so your weight will include the additional muscle tissue, glycogen and water that comes with weight training (not to mention the contents of your digestive system). Try not to focus on the scale but instead pick up a set of plastic Accumeasure calipers and learn how to measure your body fat.

Maria asks…

Good diet to build muscle while losing fat?

I’m trying to get into Army BCT and need to build muscle so I can pass the APFT but I’m also over body fat allowed and need to drop 4% minimum body fat. So I need a diet that will help me build muscle while losing fat. Any supplements you can recommend would also be good.

The Expert answers:

You will lose more body fat eating protein and fat (don’t eat protein alone) than not eating AT ALL. To lose weight fast eat all you want but nothing but meat, eggs, healthy oils, mayo, butter and half an avocado a day (you’ll need added potassium). Keep the calories high and the fat percentage high, at least 65% of calories. Adding in green vegetables & some cheese will continue weight loss but at a slower pace.

Your body won’t release fat stores if you lower calories below what it needs. It will slow your metabolism to compensate and store every spare ounce as fat. If you continue lowering your calories, it will continue lowering that set point, til you can survive off nothing and store fat on anything. The body will only release it’s fat stores if it knows there is plenty of food.

Eating carbs while trying to lose body fat is terribly inefficient. When in glycolysis (burning glucose as fuel) you have to lower your calories (which slows your metabolism) and exercise heavily to deplete your glycogen stores before burning body fat.

The core of the Atkins program is converting your body from glycolysis (burning glucose as fuel) to ketosis (burning fat as fuel). You need to keep your fat levels at >65% of your calories, if you don’t your body will still remain in glycolysis by converting 58% of excess protein into glucose (via gluconeogenesis).

It takes minimum of 3 days to convert your body to ketosis, (but only one bite to convert back to glycolysis) you will probably feel sluggish the first week but most people feel better than ever thereafter.

Simple carbohydrates (sugar, flour, bread, cereal, pasta, potatoes, rice) triggers insulin which can store the calories you eat into fat. The more protein you eat the more the fat burning hormone glucagon is released. The more carbohydrate you eat the more the fat storage hormone insulin is released.

Simple carbs are addictive and can be disastrous to our health. The best way to break the addiction is NO carbs for 3 days. Make a huge batch of deviled eggs and eat one every time you want “something” have huge omelets for breakfast, with bacon, a lil onion, peppers, mushrooms & cheese. Pork chops for lunch. Get pork rinds and eat them with tuna salad. Steak for dinner. Make a huge sugar free cheese cake for dessert. Eat so much you won’t feel deprived of anything. By the fourth day, your addiction will be gone and you can start making healthy choices.

High insulin levels promote inflammation, weight gain, hunger and unbalance other hormones. Controlling your insulin level will balance out other hormones & allow human growth hormone (HGH) to be produced naturally so you will gain lean muscle even without exercise. Any exercise will greatly increase your muscle mass with high HGH levels.

Ground flax seed (2 Tbsp) 1/4 cup of water, cinnamon, artificial sweetener, mix in a raw egg – let sit 10 min to absorb liquid, put some cream cheese in the middle and nuke for 1.5 min. For hot cereal or 2 min. For more of a muffin type thing. Great low carb, high fiber treat. Suggested for daily fiber needs.

The first 2 weeks you can have several cups a day of (mostly) lettuce and celery, cucumbers, radishes, mushrooms, peppers and more variety of vegetables thereafter add 5 grams per day additional (20 grams day first 2 weeks, 25grams 3rd week, 30grams 4th week etc) every week til you gain weight, then you subtract 10 carbs. That would give you your personal carb level (everyone is different and it depends on how active you are.) As long as you remain <9 carbs per hour, you will maintain insulin control, and shouldn't gain weight.

Many people gain weight on high carb, then switch to low carb to lose weight & then are shocked when they return to high carb that they gain weight. Many people can return to moderate carb levels but very few can really eat all they want of sugar and maintain weight or health.

Dr.Atkins was a cardiologist, low carb was a health plan easier sold as a "diet" Read any of his books for easily understandable science. Normalizing blood pressure, blood sugar, insulin, cholesterol, triglyercerides and hormone levels are all bonus features of doing a low carb way of eating. Lutz "Life without Bread" & Taubes "Good calories, Bad calories" are excellent books that dispel all the nutrition myths.

Reducing body fat and increasing muscle mass will have you in awesome shape in no time. Good luck!

William asks…

Can I build bicep muscle while losing fat?

I’m turning 14 this month and I started working out about 2 – 3 months ago. I’ve started dieting like a month ago. I’ve seen good results from working out, especially my biceps because they have heavily grown and have good tone too.

For losing weight, I’ve lost about 10 pounds in fat, but I’ve still been lifting weights too.

Will dieting affect my muscle growth, and will it slow or even stop my bicep growth?

What could I do to diet while build muscle IF dieting affects muscle growth?

The Expert answers:

Try the Lil Jack workout http://www.youtube.com/watch?v=TKCGe2Ezris its fun and it works

(soory this is your only answer so far…please go with the humor of it)

Daniel asks…

Building Muscle and Toning while losing fat ?

I am male 25 yrs old
5’10 inches,196 pounds – 98kg of which 10kg or so i think is just extra fat

I get aprox 160g protein in a day and aprox 1750 calories..
Through Protein Shakes, Chicken breasts and Tuna, thats all i eat, besides 1 banana and 1 apple in between the day..

I do weights twice a week, full body to near failure..
The days in between i do cardio IE, rowing machine 20 mins
Step Machine 20 Mins
and a walk/jog aprox 40 – 60 mins every day

In anyones professional opinion, is this a good way to build / tone muscle while losing extra fat ?

Any advice / tips is more than welcome
I have been on it for 2 weeks now, and have lost about 5kg so far, i might be pushing 200 lbs yes, but it is mostly muscle, i am quite muscular and have very broad shoulders….
Tin of Tuna = 40g protein
Protein Shake x 2 = 60g protein
Herbal life = 17g protein
Chicken breast x 2 = 40g protein
Sorry im 89kg not 98kg

The Expert answers:

Either you are drastically underestimating your intake or you’ve learned how to photosynthesize.
How long have you been doing this regimen with this diet? Not long if you’re pushing 200 lbs.
If you want to gain muscle, you’ll need more than 2 days a week of weight lifting. If you want to lose fat without interfering with your ability to train, you’ll need to eat more. Don’t go overboard on the protein. 1- 1.2 grams per kilo a day is plenty for even elite athletes. A good breakdown of nutrients is 60-65% carbs, 10-15% protein and 20-25% fat. Eat more vegetables and fruit. Don’t bother with protein supplements, with one exception: Immediately after weight workout, drink about 150-200 kcals of a mix of carbs and protein.
As for the training end, I’m assuming time-intensive weight workouts are not so great. For hypertrophy (muscle gain) high-rep, moderate intensity is best. Frequency needs to be fairly high, at least three and up to five days a week.
If I were you, I’d do an intense cardio workout (look up high intensity interval training) followed by weights.

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