Your Questions About Fitness

Carol asks…

What are good muscle building exercises?

Im looking for a good routine for building muscle. Also, I would like to know what are some good conditioning exercises.

The Expert answers:

I always start with a 15 minutes of yoga to strech up and add tonus to those small muscles you ain’t using all that often. (you can find yoga DVD at almost every department store)

Then I go on to the main course: Using dumbells I start with 8 to 12 standing Arnold press, then I imidiatelly do 8 to 12 pull ups then imidiatelly I do 8 to 12 bench press (with dumbells lying on an exercise ball)

Afterwards I do 30 sit-up and a minute on my back with my legs up 4 inch from the ground.

I do this 3 times in a row

all of this 3 times week

I dont know if it will work for you but it worked well for me. Hope you get lots of succes with your work out!

Lizzie asks…

What is the best programme for building muscle and a six pack?

what do you think is best, for one that i can do at home that builds muscle and a six pack? I was looking at insanity and p90x but been told none of them are good for building muscle.

The Expert answers:

You will gain some muscle on the p90x , but i would recommend investing in gym membership and doing a split routine , such as 2 days on 1 day off 2 days on , 2 days off. And repeat.

Make sure you eat a high a high protein diet ( 1 gram per pound of bodyweight is best ).

As for the six pack , you have to get a low body fat percentage to see your abs , so i would recommend building muscle first , then work on losing fat as accomplishing both at once is extremely hard , as you have to eat more calories than you burn to gain muscle , and do the exact opposite to lose weight.

Good luck , and stay strong Lol

Ken asks…

How do i lose weight without building muscle under the fat?

I need to know how to lose weight without building muscle under the fat. I know that cardio is good…but what are some good cardio excercises? im 13 and i dont want anyone to know im trying to lose weight because its embarrassing for me…it just is. so i cant go out and buy special stuff cuz my dad s gonna want an explanation. anyways….my diet….i dont care if its healthy. i need to lose weight in lik e a week…so i know i might gain the weight back by not eating healthy…but i dont care i just need this for an occasion. i reall wanna lose weight on my stomach and my thighs. how do i do this without building muscle under my stomach?


The Expert answers:

Ok look,
the answer is very obvious- don’t eat too much!!
Think about it- the countries where people don’t stuff themselves with food, such as asia, the people are slim, and in perfect health

today, the society is all about food
we’re eating because the food tastes good, not because we’re hungry!
You see food ads on tv, magazines, everywhere!
Food is everywhere, you cannot go anywhere without being offered food!
You need to learn to resist the temptations.

Back in the older days, you didn’t eat everyday! You ate when you hunted and caught food!

You would be perfectly fine not eating for a day, it’s actually good for you because it cleanses out your body!! All that getting a minumum of at least 1500 calories a day is BS!! You can survive perfectly fine on just 500 calories consumed from HEALTHY food. Sure, you’ll have an uncontrollable desire to eat, but trust me, you’ll LIVE.

And all this diet crap is aimed at overweight consumers. The media suggests that anorexia is bad, all these models are dying blablahblah..that’s all just to make the normal obese american feel better!! I mean, how often do they show people dying from being overweight???

There’s really no need to eat junk food either. It’s a waste of money, and all it does is make you fat!! Think about it. Twinkies and soda and chips don’t fill you up, they just taste good, which makes you want to eat more!

Look at the skinny people nowadays. They don’t constantly crave for icecream or stuff themselves with food whenever they see it.

Steven asks…

What is the best way to lose fat while still doing muscle building?

I have been taking a weight training class(muscle building) but I wanted to also know the best way to lose some body fat other than diets. Any exercises would work. I also wanted to know if when building muscle over fat, you just get bigger? I have gained about 8lbs of muscle in a little while and I just look bigger, not more fit. Any help would be appreciated.

The Expert answers:

You are right. Your muscles are getting bigger but still covered with fat, so it only looks bigger, not fitter.

The only way to burn fat is cardio. Here is a good plan for a bodybuilder:

3 days a week
30-45 mins a day
Make it intense enough so it would be a bit hard to speak while breathing. If you are out of breath then you are overdoing it.

Cardio also burns muscles if you are not training them. So don’t worry about losing muscles 🙂

Cheers 🙂

Sandra asks…

What brand of creatine is the best muscle building supplement available?

What is the best brand of creatine available for building muscle and where can I get it?

The Expert answers:

I would say ALRi Cr2

But thats the only one iv’e used

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Your Questions About Fitness

John asks…

How many calories for a man to lose weight?

Whats the most calories a man can have & still lose weight?

The Expert answers:

It depends on his height, weight, and level of activity. These factors will determine how many calories it takes for a man to maintain his current weight.

Once you know that number, then weight loss is a matter of keeping the total calories consumed less than that number. This can be done through eating less food, exercising more or (ideally) both.

As long as calories in < calories out, then weight loss will ensue. How quickly depends on how great the difference is. A pound of fat is about 3500 calories. So reducing net caloric intake to 500 calories a day less than what is required to maintain current weight will result in a loss of about a pound a week. 1-2 pounds a week is considered the most one should lose to be healthy.

Before you try to lose weight, check your Body Mass Index using a BMI calculator. Find out if you actually need to lose weight and how much you need to lose. That will help you better plan your diet and exercise, as well as set goals for yourself.

Donna asks…

Am I the only person who finds this annoying?

…an overweight man who insists on telling everyone about his latest running and marathon exploits. The chap looks about 50 pounds overweight. The body mass index doesn’t lie!

The Expert answers:

I find that almost as annoying as the fat girl who wants to give me diet tips! I am only 30 pounds overweight and losing more each day. She is about 75 to 100 pounds overweight and not even trying to lose!!!

Linda asks…

Is it possible to have 60% body fat either for humans or animals?

I mean, even walruses have about 35-40% body fat and they look so effing fat and blubbery. Is it possible for a living creature to have 60% body fat?

The Expert answers:

The body fat percentage of a person or animal is the total weight of fat divided by total weight; body fat includes essential body fat and storage body fat. Essential body fat is necessary to maintain life and reproductive functions. The percentage of essential body fat for women is greater than that for men, due to the demands of childbearing and other hormonal functions. The percentage of essential fat is 3%–5% in men, and 10-16% in women.[1] Storage body fat consists of fat accumulation in adipose tissue, part of which protects internal organs in the chest and abdomen. The minimum recommended total body fat percentage exceeds the essential fat percentage value reported above. A number of methods are available for determining body fat percentage, such as measurement with calipers or through the use of bioelectrical impedance analysis.

The body fat percentage is a measure of fitness level, since it is the only body measurement which directly calculates a person’s relative body composition without regard to height or weight. The widely used body mass index (BMI) provides a measure that allows the comparison of the adiposity of individuals of different heights and weights. While BMI largely increases as adiposity increases, due to differences in body composition it is not necessarily an accurate indicator of body fat; for example, individuals with greater muscle mass will have higher BMIs. The thresholds between “normal” and “overweight” and between “overweight” and “obese” are sometimes disputed for this reason.[citation needed]

Sharon asks…

If an obese lazybutt gets stranded on an island, will the guy’s body mass index get lower?

There’s trees and berries and fish and whatever the hell there is on a generic island, but the obese lazybutt is a lazybutt.

The Expert answers:

Yes, without doubt. If super survival man gets stranded on an island, he will probably lose weight too.

Thomas asks…

How many grams of protein do I need per day to gain muscle mass?

I’m trying to bulk up, I currently weigh 145 pounds. I heard that you need 1 gram of protein for every pound of body weight, is that true?

The Expert answers:

One gram per pound of bodyweight is not true. It’s just another very common myth which keeps on going because bodybuilders get by on bad information, little to no science, and lots of myths. Even Scooby promotes the 1gm/pound nonsense and even though he’s an “old school” muscle man he does do some research and usually gets things right. For more, read my answer about protein supplements here –>;_ylt=AtGdwn5cqfesP6O1LkavjSjty6IX;_ylv=3?qid=20110821092640AA3hq12

Read my answer about how much protein you need –>;_ylt=AocOxl_9XssWhHrAUe8xbxrty6IX;_ylv=3?qid=20111220215008AA0RjXM

Read my answer about supplements here –>;_ylt=AmA35VDViBrL0y9rSkKcLknty6IX;_ylv=3?qid=20111001134224AANB0OV

Read my answer about supplement scamming here –>;_ylt=Aii1OzUVjBo7o550CXhmvVbty6IX;_ylv=3?qid=20111014151252AAak0J4

Good luck and good health!!


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Your Questions About Fitness

Sandy asks…

How can I lose fat and build muscle for body building?

After years or being beaten up and ignored by women I have decided that I am going to start body building but I am slightly chubby now and the last time I worked out in high school I gained lots of muscle and fat and then the muscle went and the fat never left. I am going to take protein and eat healthy, I am using the Dave Drapper workout. I want to know how I can lose fat while building the muscle is this possible. Thanks Im not obeast at all just slight chubby. Thanks

The Expert answers:

You want to do high intenstity interval training every other day and it’ll suck the fat off your body. Make sure you’re eating plenty because if you stop eating thinking your body will eat your fat, you’re going to create a body crisis and your body will go into survival mode, and start storing fat and eating your muscle. When this happens you lose the capability of burning the fat because your fat burning muscle tissue is gone.

What you want is to build muscle muscle muscle, eat lots(but healthy! -sugar is no good, animal fat is no good), hit the weights, and get strong. Once you have more muscle, you have your fat burning engines throughout your body, muscles are the tissue that burns the fat. Understand?

Ok, so once you have the muscle Don’t stop eating! Thats the #1 mistake for people at this point(they lose their muscle and keep all the accumilated fat and are in a hole deeper than when they started. You want to continue eating but cut your calories slightly under what you would consider maintanance. But eat consistently 6 times a day if you can. This keeps your metabolism healthy(as if you’re keeping wood on the fire that’s burning within(which is responsible for burning the fat)

and I’m telling you, high intensity interval training(HIIT) works for getting the fat off. I came from couch potato and heard about it after running miles every day and not getting bodily results. I started the HIIT and within a month I’ve noticed a very obvious decrease in body fat.

HIIT basically is sprinting for 30 seconds resting for 90 seconds, sprinting(30) resting(90) etc. 6 times total per workout. What it does is suck out the energy in your muscles and make your body tap into the reserve energy(your love handles)

its intense, but its the most effective way to get rid of your body fat, and you’ll be a screaming machine for the ladies if you’re committed to doing this every other day(along with weight training)

google: HIIT

Lisa asks…

Can I lose fat while building muscle?

I am 17 yo male, 5’5 150Lbs
I need to lose 20Lbs in the next month
Can I lose the pounds while maintaining or even building muscle??
Would whey protein help or is it a waste of money??

The Expert answers:

Protein is definitely not waste of money but it will help u gain few pounds.
The first thing that’s gonna happen when u start to workout that ur burning fat so yes u lose fat and gain muscle

John asks…

Building Muscle and Losing Fat?

I’m 15 year old male (5’7”) and weight 140 pounds that plays basketball. I’m trying to bulk up a bit, but at the same time, lose some weight. I’ve heard that to lose weight, you need to burn more calories than you take but by building muscle (lifting, basketball) you need more calories for energy. So to lose weight and build muscle, would you have to take in more calories then you already do because you’re body is going to need the energy, but burn MORE while lifting and running? PLEASE CORRECT ME IF I’M WRONG! thanks!

The Expert answers:

Lifting weights more will get you to your overall goal.

Ken asks…

How can I lose stomach fat while building muscle?

I already have a healthy diet, I eat NOTHING except for almonds, lean meat, oatmeal, vegetables, fruit, bread and cereals.

All I eat is that and I eat about 6 small meals a day instead of 3 big meals.
I got very little fat but I think I would look even better if I had even less on my stomach, what should I do?? Cardio??
I nearly forgot, I also take protein supplements.

The Expert answers:

You should eat only proteins and vegetables. Eat max 40g of carbohydrates daily if you want results. Do daily workouts and running and you will lose fat.

Chris asks…

Am I eating too many calories for building muscle and losing fat?

Okay, So a few weeks ago I got into body building.. I’m actually obsessing over it now.
However, for a couple of months my calorie intake was very low and I lost a ton of weight.. So now I don’t get hungry as much.. But I’ve gone from 1300-1500 calories a day to 2200 calories a day to build muscle.. I workout for about an hour 4 days a week pretty intensely.. Is this too many calories?
I’m just not hungry like I should be.. But I am also meeting my protein requirements of 220-300 grams a day probably had 250 today. I am a male, 18, 220 lbs and I do have a bit of a belly.. I also do Cardio on my rest days that I don’t lift on.. about a 30 minute bike ride I’d say. Is there any way to get rid of my belly while building all this muscle?

The Expert answers:

One thing that I know for sure is if you drink beer, you are most likely to grow a belly. That is why they call it a “beer belly”. If your not, you will need some fat out of your diet. Take away fat and carbs, and the body will zoom in to the stored fat area, and it will use them for your workout. I too got addicted to body building, it’s great, i miss it, but still have my tri seps.. Keep up the workouts, your going to look fantastic !

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Your Questions About Fitness

Paul asks…

Any girls going through this too?

Being a teenage girl is hard enough with no health problems, but trying adding a few into the equation. Im going to introduce to you, a tad bit of my “girl” life. Periods? Haha, that is a joke. I havent had a period since August. Sounds alright in theory but it has affected my health drastically. Last year I was a 15 year old girl, thinking and considering having sex but too consious about my weight. That was when I weight 150 appx and most of it was muscle. Yah, I was no twig but I wasnt “fat”. Now, I have been fighting my body for 4 months to quit gaining weight. I have actually put on 30lb since the beging of the school year, and not eating out of the ordinary at all plus adding more than the usually excorize I already get. (wich is more than 60 minutes a day) I thought my self-appearance was bad before, now my self-confidence has declined. Boobs? I use to be a D-Cup, I am down to a B-Cup.. I feel like I barley have anything there. Clear Skin? Well I use to have that.. but this year my acne has grown dramatically, leaving me feeling hopless. Feeling like a model? Not anymore. And you know what, this could happen to you too? It might even be happening. I have a fast spreading health condition in teenage girls to full grown women called PCOS. PCOS stands for polycystic ovarian syndrom. PCOS is an imbalance of sex hormones in women. Female sex hormones include estrogen and progesterone, as well as hormones called androgens. Androgens, often called “male hormones,” are also present in women, but in different amounts. Hormones help regulate the normal development of eggs in the ovaries during each menstrual cycle. Polycystic ovary syndrome is related to an imbalance in these female sex hormones. Too much androgen hormone is made, along with changes in other hormone levels. And you know what? No doctor completley understands why or how this happens. You think thats the worst part? But its not. PCOS can contribute and most likley will contribute to infertility. What is infertility? Its the disability or unableness to get pregnant. Also, it causes iorn defficency in your blood, wich can make diabetes a high risk factor.

So, What are the symptoms?
-No periods (or periods that are extremley irregular and usually really heavy when occuring)
-Decreased Breast Size
-Hair in places hair shouldnt be on females
-Thining of hair on the head
-Bad Acne
-Dark or thick skin markings and creases around the armpits, groin, neck, and breasts due to insulin sensitivity
-Diabetes, high blood pressure, and high cholesterol are common findings, as are weight gain and obesity. Weight, body mass index (BMI), and abdominal circumference are helpful in determining risk factors.

So what can we do?
Well if we detect PCOS early, wich my doctor didnt you can try losing weight (which can be difficult)because it has been shown to help with diabetes, high blood pressure, and high cholesterol. Even a weight loss of 5% of total body weight has been shown to help with the imbalance of hormones and also with infertility. Medications used to treat the abnormal hormones and menstrual cycles of polycystic ovary syndrome can include some forms of birthcontrol,
•Metformin, a medication that increases the body‘s sensitivity to insulin, can improve the symptoms of PCOS and sometimes will cause the menstrual cycles to normalize. For some women, it can also help with weight loss. And Treatment with clomiphene citrate causes the egg to mature and be released. Sometimes women need this or other fertility drugs to get pregnant.

High risks of Breast Cancer, and Endomaterial Cancer have been theroized but not proven.

So what can you do if you think you are going through this? Call for an appointment with your health care provider if you have symptoms of this disorder. Its never to late to try to change. Although PCOS is “incurable” there are things to help make the disorder a little easier to live with.

I am a 16 year old girl. I have PCOS. and I am going to live and move on.
When my treatments are finished my goal is to loose weight, and become a happier person.
Talk to your doctor, mabey you can do the same!

Comments are appriciated.
I will give 10pts and answer any other questions!
(sorry for the length of this)

The Expert answers:

You’re so young never give up hope. Yes your life might not be as easy as other teenagers. But think about it there are girls your age with worse problems. Girls who every day are struggling with themselves to be able to see the light of tomorrow. Life is hard but nothing is impossible. And if what you are scared of is not being able to have kids when you’re older. Just remember that God almighty is real and he makes the impossible… Possible! Never give up and good luck with everything in life 🙂

William asks…

what do you think of study that says God makes you fat?

not everybody clicks links so here is a bit
new study has found that people who regularly attend religious activities are 50 percent more likely to battle obesity by middle age.”We don’t know why frequent religious participation is associated with development of obesity,” said Matthew Feinstein, the study’s lead investigator and a fourth-year student at Northwestern University Feinberg School of Medicine. “It’s possible that getting together once a week and associating good works and happiness with eating unhealthy foods could lead to the development of habits that are associated with greater body weight and obesity.” The study tracked nearly 2,500 men and women over 18 years. They filtered for age, race, sex, education, income and baseline body mass index. The last one’s important, because it shows that the religious were getting fatter, not that fat people were getting religious.

The Expert answers:

It’s not saying GOD makes you fat; it’s saying religious people tend to be more overweight.
We studied this in public health class at my university as to WHY this was.
Researchers found that in general, extremely religious people (mostly those in the south) have a lower IQ. They also found that these people were more overweight. It has been shown that people with a lower IQ have a much higher chance of being overweight.
It takes an education to tell people to eat right; not God.

Michael asks…

Fitness + areas of egypt?

Is there a certain area of egypt (for example in the U.S. the most fit population is Roseville, CA where as the most unfit is in houston, tx. study was based on bmi/body mass index) where ppl. exercise often? I would like to continue my jogging routine whenever I do visit my husbands town (it’s basically a very poor village close to alex), but i haven’t seen a single person jogging outside…although it seems jogging suits are the normal attire for men. So where in egypt do the fit do their exercise routines? Is it partially due to economic status/is chubbiness in women and big bellied men desirable or just accepted? Am just from an area that has a lot of ppl. who cycle and jog as a regular activity and haven’t been around that many ppl. who don’t although it would be easy to find in america. It’s just strange that I didn’t even see a single man even jogging/biking in that town. Plus I hardly saw well toned ppl. walking down the street in various cities throughout egypt.

The Expert answers:

Theres lots of fitness centers all over egypt n lots of guys do bodybuilding, marshal art, swimming. When there young but when they get married i was told there wifes nag the ar** of em so they do loadsa noshing rice n pots n bread n watch the tele like coach pots instead. Thats why theres loadsa fat ppl. Women dont care once they got a man n men think its a sign of welth to have a big fat gut.
The slim good lookin womans are the ones who got a few bob n afford beuty n massarge n wear good clotheses. The toned ones are the ppl from other countrys

Jenny asks…

Do you think that this large focus on size-zero is kind of detrimental?

I don’t know, I’m just looking for commentary and opinions, because most people completely overlook the fact that size changes even from brand to brand. Like, I can be a double-zero, a zero, and up to a two or four in some brands, yet everyone says that, as soon as they hear size zero, I must be anorexic. However, these are just random people over the internet, and nobody has ever assumed I was anorexic in person, because it’s very obvious that I’m not (I’m an athlete, and muscle is more compact than fat, so I take up less space.)

“Size zero is woman’s clothing size as per the US system, equivalent to a UK size 4.

Size zero women have a waist of 22-23 inches, a 32-inch bust, and 33-34 inch hips – the average girth of an 8-year old girl.

Their Body Mass Index is less than 18 kg/m2.”

My BMI is 19, and my hips are 34, my waist is 24, and my bust is 34. Yet, in most clothes, I’m a size zero. Why is the focus not on having the best and healthiest body you can have? And honestly, everyone’s size is going to be different, because we all have different builds. Am I the only one slightly irritated by the fact that size zero supposedly means anorexia, which is actually a serious disease?
Because I have a friend who’s five-two and she’s perfectly healthy at a double-zero and she has an amazing, curvy and athletic body. Like sure, it might be terrible being six feet and size zero, cause it’s not natural, but yeah.
And my friend who’s five-ten is really amazing at a size six, but she looks thinner than the five-two girl.
@Bluebeard’s: My friends just discuss it a lot, normally in the locker room or dance studio. We’re in high school. Haha, I think that answers your question. Also, I just have a knack for remembering things.

The Expert answers:

I don’t like it when a woman like Jennifer Love Hewitt is attacked for gaining a little bit of weight while on vacation nor P.J. Harvey or Kira Knightly for being thin and called anorexic. There should be a balance in which any woman at her normal healthy weight and set point can be free of stigma and enjoy a positive self image. Your size of clothing should not affect your feeling of normalcy and societal value.
We discussed this in a q I wrote last week if you care to look at it.

Betty asks…

Women, how does my body look?

First off, please don’t call me a vain asshole for doing this. I was always way too skinny in highschool and have been hitting the weights hard for the past year and a half and am wondering what women think of my body. I don’t have a girlfriend to ask, so I’m doing it on here. I know girls don’t like guys that are too skinny or guys that look like they are on steroids. So do you think I should try to put on more muscle mass or stay where I’m at and lean up a little bit?. I’m 20 years old, 6’7″ 235 lbs. Thanks

Not flexing


Face pic

The Expert answers:

I would say that you are at just the right muscle amount, too bulky gets a little off putting for some people. As far as your face, you look a bit like Michael Phelps, and well hes quite a good looking guy. 😀

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Your Questions About Fitness

Paul asks…

? on Muscle Milk for women?

I just came across this product and want to know how well it works on building muscle in women. Does it also make you lose body fat and would the lite version be better for me to take seeing how I am working on losing weight.

The Expert answers:

I’m not a woman but there is some thing I believe about these stuff. There is not magic foods or routines for you to loose fat and trim down. Maybe it helps a ‘little’ but not so much if you dont know the other important facts of trimming down.

Foods , workout, machine, time, mind set all work hand in hand making a person healthy and achieve the goals. Many has few but not all. So they dont get the results they look for eventually.

Before looking for a milk which promise to cut down fat lets make a good plan for it first. A routine, mind set and a goal. Start with that and foods are the next most important factor. And that doesnt come as one packet but in great deal of items. Choose wisely.

Donald asks…

Build muscle for women?

I did running for a year and and have okay leg muscle with still jiggle when i walk , stomach too. also i would like to build arm muscle, bicep and tricep. basically i want to look like mary lou retton muscle, nice and powerful but not extreme body-building thing. I weigh 140, and i just started at the gym but for a couple moths before i was running and doing squats and star jumps and splits and such. im surprising flexible. its not like im fat just not stick thin like the others so i get called fat a lot at school.

The Expert answers:

Hi there

I think this website will help you. It shows different exercises you can do, what muscles it specifically targets and it categorizes everything in a simple manner.


For food tips and ideas…

Good luck!?I hope this helps

Jenny asks…

how can i build muscle more efficiently?

i’ve noticed some women build muscle more quicker than others. no matter how hard i work out…my body still as flabby as ever.

i run for 100 mins a day.
i do 10 sets for my arms
and stomach

The Expert answers:

You are training too often! Muscle grows by resting the longer you rest the bigger it will grow when it repairs itself but only to a certain degree. You should have a rest of at least 48-72 hours. You will be training right but not resting enough. I think that also you should keep each workout under an hour because if it lasts longer then it starts to have a negative effect. I know this is the case for guys but am not sure if it is for girls. For the diet part you should eat alot
of protein and carbohydrates. Protein is the most important 1 you should have about 1 gram per pound of muscular weight. So if you weigh about 120 lbs then you should work out what % fat you are. So say you are 20% fat then 120 – 24 which is 20% = 96 meaning you should eat about 96 grams of protein a day. Just remember that you can only digest about 40 grams of protein at a time, so you may need several meals a day to spread out the intake. Good luck – hope I helped you read this far through

Sandy asks…

Muscle building diet for women?

I’m 15 and female as you can probably figure out. I started maderately working out at the beginning of the summer out of boredom. I’ve always been pretty big on running since I was about 12 but I’ve also been working on my arms, legs, and abs. I can see results and it’s been about a month since I started. My abs are faintly showing and I was looking into a diet that could help build that up and also help me rid myself of the bit of fat I have on my stomach at the same time. I have no clue where to even begin..
Sorry about that. I weigh about 135 give or take a couple pounds lol. My height is about 5’7 ish and my waist is somewhere between 27 and 28. I appreciate it 🙂

The Expert answers:

The first thing I’d need to know is your current bodyweight. Our caloric needs are based on that. Post up your weight and I’ll help you out.

BUt remember this: Your muscles are like a house. Okay. Protein and fats are the bricks. See, protein and fats are the building blocks to muscle. So now, those *bricks* will just sit there unless you have workers to put it together. So, CARBS are the brick layers. Carbs are an energy source. So the protein and fats need energy to fuel the muscle building process. That’s where carbs come in. You need all 3 in your diet to build muscle.

NOw, I’ll check bacck to see if you posted your weight. Or just email me.

Edit: Okay. At 135 lbs you should eat this every day you work out:

180 grams of protein
60 grams of fat
80 gram of carb

Now lets break those numbers down into actual meals. No less than 3 for a woman (since yall typicaly weigh less than us men), but lets go with 4 meals. So here are your goals for each meal:

Meal 1: 45 grams of protein + 30 grams of fat. No carbs. A protein/fat meal will help with fat burning.
Meal 2: Same as meal 1.
Meal 3: 45 grams of protein + 40 grams of carbs. No fats. The carbs will help fuel your lifting weights. Eat 1 hour before your weights.
Meal 4: 45 grams of protein + 40 grams of carbs. No fats. The carbs will help repair your muscles after lifting weights. Eat as soon as you can. 0 mins or 30 mins after your working out.

On your rest days, eat like this:

180 grams of protein
60 grams of fat
50 gram of carb

Meal 1: 45 grams of protein + 20 grams of fat. No carbs. A protein/fat meal will help with fat burning.
Meal 2: 45 grams of protein + 20 grams of fat. No carbs.
Meal 3: 45 grams of protein + 20 grams of fat. No carbs.
Meal 4: 45 grams of protein + 20 grams of fat. No carbs.

You’ll notice, in the meals 1-4, I say no carbs but right above that I say 50 grams of carbs. Well, below, I am listing protein food sources, fat sources and carb sources. The protein and fat sources have small amounts of carbs in them. But way more protein and fats. So those 50 grams will be trace amounts of carbs found in those protein and fat sources. Make sense? On this non workout day, you can also have as many “GREEN veggies” as you like. They are carbs, but they are fibrous carbs, so they contain hardly any carbs in them. Plus, they are a good source of fiber for you.

Protein: eggs, chicken, tuna, salmon, white fish, turkey, whey protein powder

Fat: almonds, cashews, all natural peanut butter, avacado, extra virgin olive oil, fish oil capsules, evening primrose capsules

Carbs: oatmeal, fruits, veggies, rice, pasta

Use to see how much of the above food sources equal your gram needs in the meal plan.

Eating like the above will put your body in the best position to build muscle AND lose some fat off your tummy too!

Any questions? Just ask 🙂

Laura asks…

Is there a good body building book for women?

I want to get a lot stronger, specifically in the arms and chest. I’ve been doing the same workouts for almost a year now, and have seen great results but I am aware it is important to change things up. I want a book of exercises to help me learn new muscle building ways, but most of them for women are to become lean. I do not want to be lean I want to be strong. Is there any good book to help make a woman very strong?

The Expert answers:

You should train just like a man, same muscle structure, just a difference in hormones. But the training is the same.

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Your Questions About Fitness

Linda asks…

Should you be denied the right to adopt if you are obese?

I recently read a story about a British couple, Damien and Charlotte Hall, who applied to adopt a child but were denied because the husband is 6-foot-1 and weighs a whopping 343 pounds with a body mass index (BMI) of more than 42. Basically, the adoption authority told him he is too fat to adopt

The Expert answers:

If the person is so obese that it causes health problems and risks of death, then they would probably be passed over like all of the other adoptive parents who have health problems. Adoption agencies are really strict about placing children with people who have critical health issues and may be unable or unavailable to care for the child in the near future.

James asks…

How can I get a body like Daniel Craig in Quantum of Solace?

I’m 6ft 2″, the same build as Daniel Craig but I am carrying a few extra pounds. What can I do turn the fat into muscle quickly and get a similar physique tho what he has?

The Expert answers:

IMDB says that Daniel Craig is 5’10”. Elsewhere, I have read 5’11”.

To develop a Bond physique, train with weights. Loose fat through exercise and proper diet. However, your weight may increase as you build muscle.

A healthy exercise program addresses all five aspects of physical fitness: aerobic endurance, muscular endurance, muscular strength, flexibility, and body fat composition. explains how to design a healthy workout, gives directions for specific exercises, explains how to stay motivated, and much more. Http://


To lose weight, eat less and exercise more. These links have reliable information.

Ideal body weight calculator for children and adults:

Body Mass Index calculator for children and adults:

This web site from the National Institutes for Health tells how to take charge of your weight:

Here is a page that explains how to eat a balanced diet for different calorie levels. Although this page is intended for diabetics, this is the same balanced diet that is recommended for everyone. Http://

Exercise Recommendations for People Aged 18 to 64

Do both aerobic activities and strengthening activities.

Aerobic Activities
• Do at least 10 minutes at a time.
• You can combine moderate and vigorous activities.
• Slowly build up the amount of time you do physical activities. The more time you spend, the more health benefits you gain. Aim for exercising twice as long as the minimum times below.
• If you choose activities at a moderate level, do at least 2 hours and 30 minutes a week.
• If you choose vigorous activities, do at least 1 hour and 15 minutes a week.

Muscle Strengthening Activities
Do these at least 2 days a week.
• Include all the major muscle groups such as legs, hips, back, chest, stomach, shoulders, and arms.
• Exercises for each muscle group should be repeated 8 to 12 times per session.

From the U.S. Federal government:
Also see:

You may want to compare your progress to the fitness standards of the U.S. Military:

Strength training for young athletes:

Steven asks…

what can be done about national obesity in US?

Diabetes, heart attacks, cancer, strokes, back injuries etc etc. Our nation is ver stressed, over weight and under nourished and it’s killing us. Not to mention, driving health care costs through the roof.

What is really wrong with us, what are we looking for in food that we don’t get elsewhere?
Joe C, where do you get such nonesense about liberals. I swear, you cons come up with the weirdest nonsense. No liberal has ever made that statement. You pitifal prejudiced person you.
Katy, thanx for the ans. I am an American (from the fattest state, btw)

The Expert answers:

This article will give an inside alarming view:
Excuse the pun, but obesity is a weighty issue not only in Oakland County but throughout the state.

It is particularly troubling among our children and the statistics are alarming.

According to the National Institute of Medicine, the rate of obesity in our children ages 6-11 has tripled.

George Miller, manager of the Oakland County Health Division, does not have specific figures for the county but, generally, the national averages also apply in the state and locally.

Basically, he says youngsters are too sedentary, they don’t get a lot of exercise and, what’s worse, a lot of the food they eat does not have much nutritional value. For one thing, they’re not getting fruits and vegetables five times a day, as recommended by health experts. However, there is some very positive action being taken in Oakland County.

The Count Your Steps program instituted and promoted by County Executive L. Brooks Patterson is doing a good job of getting kids to think about exercising more.

About 22,000 third- and fourth-graders walked more than 1.3 billion steps earlier this year in the annual month-long contest to promote exercise.

About 180 schools participated in this year’s contest, launched four years ago after health officials announced that childhood obesity nationwide was an epidemic. Participants received free pedometers and log books to record their walking.

Miller also notes that many local schools are starting to lock down their candy and pop machines, making it more difficult for kids to eat unhealthy foods. Some schools are substituting healthier vending machine offerings and it appears when given the choice, many children will make healthier choices.

In addition to the very worthwhile Count Your Steps program, local schools may want to take a look at what is happening in Arkansas. For three years, Arkansas schools have monitored the obesity of students and reported individual numbers to parents through private letters containing the body mass index number of their children. The BMI, a weight-to-height ratio used to measure obesity, has replaced the old height-weight charts traditionally used by insurance companies to tell us how much we should weigh. In Arkansas, the confidential information is shared only with a child’s parents, so there is no stigma in only measuring “fat kids.”

The most recent numbers for Arkansas school children show that 20.6 percent of kids tested last school year were overweight. Another 17.2 percent were at risk for being overweight. The previous year’s numbers showed 20.5 percent of children were overweight and 17.1 percent were at risk.

While the numbers largely remained unchanged, officials note that during the first year of the program, 38 percent of school children were overweight. That is progress, and even holding the line from year to year is a success.

We agree with Miller, who has said the bottom line is the schools can be a great help and stimulus for getting our kids in better shape but the final responsibility rests on communities.

People need to think community wide about healthier eating. Local communities can’t sit back and think someone else will do it or it just leave it up to the schools.

Communities, as a whole, need to set nutrition as a top priority, and not just for kids but adults, too.

Paul asks…

What is the background information of obesity?

Basically what is it?

More detail than ‘it means you are fat’ please.

The Expert answers:

Obesity is a term used to describe body weight that is much greater than what is considered healthy. There are many ways to determine if a person is obese, but experts believe that a person’s body mass index (BMI) is the most accurate measurement of body fat for children and adults.

Adults with a BMI greater than 30 are considered obese. Adults with a BMI between 25 and 29.9 are considered overweight. There are exceptions. For example, an athlete may have a higher BMI but not be overweight.

Nearly two-thirds of the United States population is overweight. Anyone more than 100 pounds overweight is considered morbidly obese.
Different types of weight gain
Different types of weight gainLipocytes (fat cells)
Lipocytes (fat cells)Roux-en-Y stomach surgery for weight loss
Roux-en-Y stomach surgery for weight lossObesity and health
Obesity and healthAdjustable gastric banding
Adjustable gastric bandingVertical banded gastroplasty
Vertical banded gastroplastyBiliopancreatic diversion (BPD)
Biliopancreatic diversion (BPD)
Alternative Names
Fat – obese

Rates of obesity are climbing. The percentage of children who are overweight has doubled in the last 20 years. The percentage of adolescents who are obese has tripled in the last 20 years.

Consuming more calories than you burn leads to being overweight and, eventually, obesity. The body stores unused calories as fat. Work with your health care provider to determine how many calories you need to consume each day to stay healthy.

Obesity increases a person’s risk of illness and death due to diabetes, stroke, heart disease, high blood pressure, high cholesterol, and kidney and gallbladder disease. Obesity may increase the risk for some types of cancer. It is also a risk factor for the development of osteoarthritis and sleep apnea.

Genetic factors play some part in the development of obesity — children of obese parents are 10 times more likely to be obese than children with parents of normal weight.
Common Causes

* Consumption of more food than the body can use
* Excess alcohol intake
* Sedentary lifestyle

Tips for preventing weight gain:

* Avoid foods that are high in fat and sugar.
* Reduce how much alcohol you drink.
* Avoid stress, frustration, and boredom.
* If you are depressed, seek medical treatment.

Avoid a sedentary lifestyle by increasing your activity level:

* Perform aerobic exercise for at least 30 minutes a day, 3 times a week .
* Increase physical activity by walking rather than driving.
* Climb stairs rather than using an elevator or escalator.
* Always talk to your health care provider before starting an exercise program.

Betty asks…

What are the effects of anorexia and bulimia?

Someone I know is going through it and I wanted to know what are some effects? Also if they could get online help? Please list any kind of website.
Please don’t only put- They will die. or anything along those lines.

The Expert answers:

[edit] Psychological
Distorted body image
Poor insight
Self-evaluation largely, or even exclusively, in terms of their shape and weight
Pre-occupation or obsessive thoughts about food and weight
OCD (obsessive compulsive disorder)

[edit] Emotional
Low self-esteem and self-efficacy
Clinical depression or chronically low mood
Intense fear about becoming overweight
Moodiness or ‘mood swings’

[edit] Interpersonal and social
Poor or deteriorating school performance, however in some anorexics this is not present due to their perfectionistic tendencies
Withdrawal from previous friendships and other peer-relationships
Deterioration in relationships with the family

[edit] Physical
Extreme weight loss
Endocrine disorder, leading to cessation of periods in girls (amenorrhea)
Starvation symptoms, such as reduced metabolism, slow heart rate (bradycardia), hypotension, hypothermia and anemia
Growth of lanugo hair over the body
Abnormalities of mineral and electrolyte levels in the body
Zinc deficiency
Often a reduction in white blood cell count
Reduced immune system function
Body mass index less than 17.5 in adults, or 85% of expected weight in children
Possibly with pallid complexion and sunken eyes
Creaking joints and bones
Collection of fluid in ankles during the day and around eyes during the night
Very dry/chapped lips due to malnutrition
Poor circulation, resulting in common attacks of ‘pins and needles’ and purple extremities
In cases of extreme weight loss, there can be nerve deterioration, leading to difficulty in moving the feet
Headaches, due to malnutrition
Thinning of the hair
Nails become more brittle
Constantly feeling “cold”
Bruise easily
Dry skin

[edit] Behavioral
Excessive exercise, food restriction
Secretive about eating or exercise behaviour
Possible self-harm, substance abuse or suicide attempts
Very sensitive to references about body weight
Become very angry when forced to eat “forbidden” foods

Your friend sgould speak to parwnts or a counsellor.

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Your Questions About Fitness

Jenny asks…

Diet for a muscle building 14 year old?

Okay, so before you guys say “don’t worry about muscle, it’ll stunt your growth!” etc, my growth is already stunted by aderoll, etc.
My friends and I are all starting a muscle building routine. 100 pushups, 200 sit ups, 2 mile jog a day.
I am almost 14, 100 pounds even and 5’1. I follow the above routine, also with some other excersises, such as running obstacle courses, etc. I am going to start weight lifting soon. On June 6th, I am going to start 2 hour swimming a day.
How many calories, grams of protein, and other diet options should I be taking in?

My friends and I are also doing tae kwon do
Okay, cut the weight lifting, but as I already said, I can’t help my height. I’m staying this height because of the meds I have to take
Okay, cut the weight lifting, but as I already said, I can’t help my height. I’m staying this height because of the meds I have to take

The Expert answers:

Try and get some protein with each meal, even if it only a glass of milk. Over the day that should get you enough protein. Eat Mom’s veggies.

I’m concern that you think lifting weights is harmful.

Lifting weights will not hinder your growth. This is just an unfortunate myth that keeps being repeated.

Doctors recommend strength training for youth. It improves athletic performance and helps prevent injury.

Various medical websites have articles on this. For example, see the following statement linked from the Cleveland Clinic:

“Despite the previously held belief that strength training was unsafe and ineffective for children, health organizations such as the American College of Sports Medicine (ACSM), The American Academy of Pediatrics (AAP) and the National Strength and Conditioning Association (NSCA) now “support children’s participation in appropriately designed and competently supervised strength training programs.”

NSCA position on resistance training for youth.

While you won’t stunt your growth lifting weights, you can be injured. It is very important to get instruction in proper lifting technique. If you don’t have an adult to instruct you, get this book

Michael asks…

what is an alternative to regular push ups?

i have wierd conditions with my left shoulder and it gets dislocated at times. because of that i cant do regular pushups because my shoulder cant withstand the weight. it hurts alot and i end up only working out my right side.

im doing wall pushups instead, but i want to know what else that i can do instead of regular pushups.. and do wall pushups build muscle as well?

The Expert answers:

Hmmm . . . That’s bad. You can try knee push-ups, but other than that I don’t know any really vigorous exercises that are not risky for your shoulder. Maybe you should exercise your shoulders. That might make it harder for your shoulder to get dislocated. You should ask a doctor about that though, and maybe read up on it a bit. Good luck!

Mark asks…

Do dips truly benefit in building muscles like a pushup?

The dips all the way down with two chairs. Do they work? are they better than push ups, equal to or harder to perform. Help me please :3?

The Expert answers:

It depends on what your goal is. Dips works mostly chest and your biceps slightly.
A push up when done correctly is almost a full body exercise hitting more muscle groups.

If you’re trying to tone up your chest then do dips.
If you just wanna be strong then do push ups.

Dips are harder until you get used to them.
Push ups are cake.

-Good Luck

William asks…

How to build muscle with no weights?

i want to build muscle in possibly 4 months before going to my country. but i want to only use my body. no weights, supplements, etc. can doing pushups with intensity for 4 months build your upperbody? can pushups, pullups, no situps?????? please detail. no links. your own words. no stupid answers.

The Expert answers:

Try running stairs and hills. They are good 4 the glutes and hamstrings. Push ups and pull ups are also awesome.

Paul asks…

which food and/or drink is better at building muscle?

peanut butter or milk or both combined(like u have bread with peanut butter on it and drink milk with it). if neither, please give me advice on how i can build muscle and also get fit at the same time becuz i been doing pushups(sets n reps) n its like giving me somewhat muscle definition. but yea help me out on what food/drink helps with building muscle and becoming fit

The Expert answers:

You need whey protein powder mixed with skim milk or water. You also want to take in at least 1 gram of protein per pound of body weight (ie, you weigh 150 you consume 150grams of protein per day).

You also need to eat healthy to get ripped.

Cut out all:
flour (cereal, noodles, bread, etc.)
Sugar (soda, candy, etc)
Fried foods ( chips, take-out, etc.)

You should eat:
Chicken/turkey breast
Greens (lettuce, spinach, cucumbers, bell pepper, etc)
Organic whole wheat bread
Skim cottage cheese and string cheese
egg whites

Drink at least 1 gallon of water a day and take a Centrum with breakfast. Divide your daily food into 6 x 300 calorie meals with at least 20 grams of protein in each and some greens.

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Your Questions About Fitness

Sandra asks…

How does a 13-year-old male lose weight this summer?

I’m 13 years old and I weigh 140 lbs. My Body Mass Index is 29% fat and I wear 32×32 size pants. I’d like to lose some weight (fat) this summer so I come back to school more fit. Help?

The Expert answers:

When you are losing weight, you should exercise and diet together.
If you exercise without dieting, you will get bigger appetite, which
will lead to increase of weight, or muscle grow
underneath the fat layer, and make you bulkier. If you diet without
exercising, you will become flabby and will have excess skin. For
diet, go wheat free. No pasta, pizza, bread and so on. And no food
after 7 p.m. People achieve marvellous results with it. Depending on
your initial weight, you can drop upwards from 20 pounds a month. If
you don’t eat wheat then you don’t eat all those sticky, fatty goey
cakes, you don’t eat junk food, and you don’t eat biscuits. But your
diet is still balanced. It costs nothing, and you do not have to
calculate points or to buy special meals or plans. For exercising,
start with walking, and then switch to running/jogging. Running is the
most efficient and calorie-burn exercise ever. If you are overweight a
lot, walk first or you may have health complications (heart attack,
disjointed bones and so on). Weight lifting is a good means to target
your problem areas for men and women. It’s not necessarily to become a
bodybuilder or even join a gym – a couple of dumbbells will help you
to target your problem areas (stomach, butt, legs, arms, chest).

Helen asks…

Is there any hard evidence to uphold the theory of BMI ?

Body mass index is a bunch of baloney true?
My ring finger is size 14 which is 4 above the average mens size.
My fingers have no fat on them.
Would not your hand size be better translated into true BMI ?
In other words I have a heavy frame and a man with a size 9 finger would have a light frame.

The Expert answers:

BMI is BS. It’s a terrible indicator of health and incorrectly labels people.

William asks…

Why do women say it’s unrealistic to have a healthy body weight and low mass index of fat?

U.S obesity is over 30% in adults, and women complain that the media is pressuring women to be thin with unrealistic images of woman.

Why do women think a health body is unrealistic?
P: the fashion industry makes clothes to fit models to model off their new up coming line of clothes. models are typically thin and angular to accent the outfit’s contours and fit. They don’t go telling people “you need to be like me” do that? even if they did, doesn’t really seem like anyone is listening.

The Expert answers:

When women’s fat content gets too low they can stop menstruating and have other problems.

That said, I agree with you that many overweight people use all sorts of excuses to avoid facing the fact they either don’t exercise enough and/or eat too much.

I also think we’ve lost all perspective of what healthy-thin is. We are so used to overweight people that people often refer to people who are weight/height appropriate as being thin or underweight.

I also find it interesting that many women claim men are driving an interest of anorexic looking women, yet it’s the media oriented towards women that does this. Most men’s magazines focus on women with some curves and meat on their bones.

P.S.- another reason models have a similar height and build is so that fashion can be desigend to one size, yet displayed by many models.


Mark asks…

I’m a hardgainer, how fast can I gain weight and build muscle?

I’m 16, 190 cm tall, and weight only 65 Kilos!! My BMI(Body Mass Index) is 17,3, even 18 is underweight *_*. I’m looking for some motivation, is it possible to get in form, and look at least sorta fit, under the period of, hmm, 6 months? With proper workout and diet plan.

The Expert answers:

You may be a hardgainer but you’re also only 16. You have not yet got your “man bones” and won’t for several more years. Your serum testosterone will not be at it’s max until about your mid 20s so don’t push yourself now with unrealistic expectations. Instead, learn all you can about diet, nutrition, health maintenance, strength training, kinesiology, anatomy, and general fitness so when you are fully matured you’ll be ready to fine tune yourself to your max potential as well as being a good steward of your health and well-being for the rest of your life.

As for hard gaining, check out this video:

Then watch all of Scooby’s YouTube videos. He also has an excellent website here:

For questions about your changing body, here is a great resource for information recommended by those professionals who care most about your health, have to best possible information, and don’t want your money: Your government and the National Institute of Health. Check it out here:

Don’t worry about your weight. Your BMI is close enough to normal for 16 years. You’re probably just an ectomorph and may be a late bloomer. And don’t push yourself too hard and over-train. Work on habituating good behavior, training regimens, etc. And always KEEP IT REAL.

Good luck and good health!!


Ruth asks…

What is the difference between BMI and Body Composition?

I went to the Walgreens Wellness Bus and get a neat little health report card kind of thing. However, I’m confused about some of the phrases on the results. What is the difference between BMI and Body Composition?

I have a BMI of 20.6
and a Body Composition of 9%

What do they mean? Could someone please help me interpret them?

The Expert answers:

BMI is your body mass index and it’s calculated using your height and weight. Therefore, it won’t take muscle mass into account at all.

Finding your body composition is a little more complicated. Therefore, it tells you your percentage of fat. For men, I believe a range of 7-11% is pretty lean and healthy, where as women have a rage of 9-13% or so (don’t quote me on this). For women it’s higher because we’re childbearing 😉

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Your Questions About Fitness

Laura asks…

BMI over 30 and considered obese?!?

I work for a national women‘s magazine and we are currently working on a story about BMI (body mass index).
It’s really more of a story about women who embrace their curves- even if they’re “technically” obese- a very arbitrary distinction.

For example, if a woman is 5’2″ and 165, she has a BMI of 30.2-meaning she’s technically obese. If a woman is 5’7″ and weighs 193, she also has a BMI of 30.2… You get the idea.

Here is a link to BMI calculations online:

Basically, we’re hoping to round up a number of women who have a BMI of 30 or above but are perfectly healthy otherwise- and are delighted with the curves they have. We hope to craft a positive story that sends the message that not every woman is meant to be a size 6/8.

Please contact me know if you or anyone else ) who fits the bill would be interested in participating in the story.

The Expert answers:

But BMI is a flawed system. Some women can have a BMI of 30 and still have a healthy level of body fat. Where some women can have a BMI of 20 and have too much body fat. BMI doesn’t tell you how much fat the person is carrying, it’s just a comparison of weight/height.

Robert asks…

what’s your BMI?

google body mass index. I was surprised at what is considered normal. For women, it’s 19 – 25. That’s a really broad range. mine is 22.5
nerida, you are not fat. i have read that most men prefer the higher bmi rather than the lower. many modelling agencies won’t hire anyone lower than 19 BMI.
nerida, you are not fat. i have read that most men prefer the higher bmi rather than the lower. many modelling agencies won’t hire anyone lower than 19 BMI.

The Expert answers:

I didn’t google it yet, but I know mine is high. I am working on it though and I must say that I haven’t felt this good about myself for a long, long time. Actually, I haven’t ever felt this good!

John asks…

Is it white peoples fault I am obese.?

I think it is. I am 5’6″ and 220 pounds.

Perceptions of racism — from I am being treated with suspicion in a store to unfairness in employment or housing — this can heighten stress levels and affect health, research has shown. A new study from Boston University links these smoldering signs of racism to weight gain in black women, suggesting a possible explanation for the their higher obesity rates compared to white women.

Yvette Cozier, an epidemiologist at the Slone Epidemiology Center at BU, led a survey of more than 43,000 women enrolled in the long-running Black Women‘s Health Study. Writing in the June issue of Annals of Epidemiology, she and her co-authors describe participants’ reports on their weight, body mass index, and perceptions of racism.

At the beginning of the eight-year study, the women were asked if they sometimes felt they were treated poorly in a restaurant or store, whether they thought people considered them dishonest or less intelligent, and if they had felt unfairness on the job, in housing, or from police. The women, 21 to 69 years old at the study’s outset, were placed in four groups based on how frequently they said they experienced these signs of racism. Their weight was recorded every two years from 1997 through 2005. Their waist circumference was measured at the beginning and end.

At the end of the trial, all the women had gained weight. But the women who said they felt higher levels of racism gained more weight and had bigger waist-size increases compared to the women who felt the least racism. That held true after accounting for factors such as education, geographic region, and beginning body mass index.

“Racism is real and it has real effects,” Cozier said in an interview. “It can result in real changes in the body.”

Cozier said she was interested in learning whether there was another reason beyond diet and exercise that could explain why black women tend to be heavier than white women. Her study did not include white women, so a direct comparison is not possible, she said, but the unique experience of racism appears to be a potential contributor to the difference.

“We are learning more and more about the mind-body connection and the impact of perceptions of discrimination, whether they be large episodes or these micro-insults on a day-to-day basis, including walking down the street and having somebody cross over the street” to avoid you, he said. “Discrimination turns into stress and it can have an incredible impact on the body.”

Clinicians should understand that racism may affect their patients in ways they might not expect, Cozier said.

“It is useful for us in America to just understand that racism hasn’t gone away,” she said. “It’s gotten better, but it’s still here.”

The Expert answers:

All experiments require a control and a variable. I was almost intrigued until I got to the 7th paragraph.

Nancy asks…

do fat bottomed girls make the rocking world go ’round?
not everybody clicks links so here’s bit

Dionne Washington her massive bottom is 5ft 3ins across and weighs a whopping 22st – the same as three Victoria Beckhams or a baby panda. And it’s her greatest asset.
“I am literally sitting on a fortune,” says Dionne, 35. “My bum must be the widest in the world and it earns me over £90,000 a year. I used to hate it, but now it’s my fave feature.”
She knows how much her bottom weighs because four men lifted her up and flopped it down on a set of industrial scales while holding up the rest of her. At its widest point, it’s 14ft 9ins around, and she’s on a mission to make it even bigger.
Dionne’s total weight is 35st and at 5ft 4ins tall her Body Mass Index is 85. That’s four times more than an average woman and it puts her at risk of high cholesterol, diabetes and heart problems.
“I’m not concerned,” she insists. “I love my body and wouldn’t change a thing.”
Dionne says nearly everything she eats goes to her bottom and to maintain its huge size she consumes a shocking 9,000 calories a day – more than three times the recommended intake for women.

The Expert answers:

I bet she doesn`t get a lot of oral

Helen asks…

Original thin? what defines your self image?

MADRID, Spain – Spain’s top fashion show has turned away a slew of models on grounds they are too skinny — an unprecedented swipe at body images blamed for encouraging eating disorders among young people.

Organizers of the pageant, known as the Pasarela Cibeles, used a mathematical formula to calculate the models’ body mass index — a measure of their weight in relation to their height — and 30 percent of the women flunked, said the Association of Fashion Designers of Spain.

The association said Friday it wanted models at the show running from Sept. 18-22 to project “an image of beauty and health” and shun a gaunt, emaciated look.

The Expert answers:

Its about time

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Your Questions About Fitness

Donald asks…

How to tone and gain more muscle in calves, thighs for tall thin people? please help!?

So im 16 and im about 5’4 and 101 pounds. my legs are pretty long and thin and dont take me wrong, im very thankful for them. I just get very self conscious when i look in the mirror and see sticks.. and wearing shorts or high heels makes it worse. I was wondering if anyone had a good daily routine to help enhance/build up muscle in the legs especially my calves. I dont want huge calves but i do want shape and tone. Ive tried calve raise.. but i was wondering if there was something different that would let me get results faster. I love dancers legs… that kinda the look im going for. I do dance at my high school but it hasn’t given me dancer legs :/. Thank you to anyone with daily ideas!

The Expert answers:

Whether you’ve got skinny calves or fat calves, these calf exercises
can help! They will assist you in building a beautiful set of toned
calves which you can show off at the beach this summer.
1. Double Leg Calf Raises
This exercise requires a bit of balance. If you’re a little wobbly,
either hold onto something or make sure you’re at the bottom of the
set of steps! We don’t want to hurt you before you’ve even started!
•Find a step of some kind.
•Hold a weight in each hand.
•Stand up straight, with the balls of your feet on the edge of the
•Lift up onto your tip toes and tense your calf muscles.
•Hold for about 1/2 a second.
•Lower your heels below the edge of the step.
2. Single Leg Calf Raises
This exercise uses a weight, but you don’t have to use it if you’re not strong enough yet.
Funnily enough, calf exercises are often more effective with less weight anyway!
•Find a step of some kind and something nearby. Eg: a chair to hold onto.
•Hold a weight in one hand.
•Use your other hand to help you balance.
•Stand up straight, with the ball of one foot on the edge of the step.
•Bend your other leg behind you.
•Lift up onto your tip toes and tense your calf muscle.
•Hold for about 1/2 second.
•Lower your heel below the edge of the step.
•After your set is finished, change legs.
3. Calf Raises Using Weights
You can make these calf exercises more effective if you have
something under you toes – like a plank of wood. This allows your
calves to go through just that little bit more range of motion.
•Get a chair or bench to sit on.
•Hold a weight across your thighs or one above each thigh.
•Sit up straight, with your feet flat on the ground.
•Lift up onto your tip toes and tense your calf muscles.
•Hold and squeeze for 1-2 seconds.
•Lower your legs back down to the floor.
4. This exercise is really good because it’s a lot easier to balance
when you’re leaning against the swiss ball. Of these calf exercises,
this is our favorite.
•Get a swiss ball and 2 dumbbells.
•Put the swiss ball on the wall and rest your chest against it.
•Hold a dumbbell in each hand.
•Using both legs, lift up onto the balls of your feet.
•Lower down slowly.
WARNING: For People With Fat Calves
It’s important you know that calf exercises are one of the least
effective ways of reducing the fat stored there. Rather you need to
work larger muscle groups to boost your resting metabolic rate. This
will help you burn fat from all over your body – including your calves!

Lizzie asks…

I’m 16 yrs, 5’2″, 101 lbs and I’m looking to lose some fat in areas, and overall. any diet or exercise tips?

I’m only looking for 10-5 lbs to be lost, but mostly I want it to be in my thighs, triceps and stomach (esp lower.) I’m vegetarian, also so diet tips are pretty limited. Does anyone have any idea for eating plans.. that I’ll want to continue to do? Does anyone know of any exercise machines for abs that work the best? And any tips, exercises at all for my goal.

Also, I’m heard of doing push ups to build up muscle underneath the fat of the bosom, to make them look bigger and I’m wondering if that’s a good idea. Because I don’t want all that fat to be turned to muscle there, or to lose any fat at all because I’ve already lost what I was already lacking. So any tips there as well?

ALSO I want to take diet pills but I’m scared to death of what they’ll do to my health and what will happen to my weight when I stop. So.. any idea there either?

The Expert answers:

Trust me it wont be healthy

George asks…

I have a problem when lifting weights?

Im 14 and kind of skinny and ive been wanting to build some muscle. I generally can bench like 55-70 and i weigh about 101 pounds. whenever i lift for a day or two for a good amount of time like 2 hours my muscles dont get sore but it feals like my bones are hurting. im not sure if this is normal or not because i dont really have that big of muscles but they dont get sore at all but my bones hurt after i try to use my arms. does anyone know why this is?

The Expert answers:

It’s probably a sign that you’re not suppose to be lifting to that extent at your age. It can affect you’re growth plates and stunt you’re growth. Stick to only exercises that use your own bodyweight for resistance i.e pushups, pullups, situps, squats w/o weights, stuff like that. Wait a couple years for your bones to develop more.

Nancy asks…

Is this riding exercise really necessary?

Member since: February 17, 2007
Total points: 101 (Level 1)
Points earned this week:
–% Best answer

kate cahill
S Is this exercise really necessary?
I ride in a English riding school in Mexico. A new teacher is teaching a 1-month intensive course for mid-level adult riders. She comes 2/week for 1 1/2 hour each time. For the 1st 2 weeks she’s had the riders walk 15 minutes elevating their upper body (like a jumping position). She says that it helps them build muscles and get them used to squeezing their knees and drop their heels. I have been riding since age 4, I am now 35. I don’t understand how this exercise teaches riders to ride better. She does also have the riders play with their reins to get the neck of the horse arched. And has them do volts/semi-volts using their shoulders to turn rather than their legs. These riders are paying her a lot of money for this 1 month accelerated course and I still don’t see any of them being able to control their horse if they wer

The Expert answers:

Oh I hated those exercises. I thought they were stupid but trust me, they really do make a difference.
I used to have to do a whole lesson ( 1 hour to 1 1/2 hours) in my 2 point position. It honestly makes a huge difference in your and your horses balance. You learn the feel of your horse much better and you are more capable of learning to read their body language, which can be very important if you ever train a young horse.
As for the arched neck, that is called ” on the bit” it is very pretty to watch and it takes a lot of work. It’s usually done by pushing the horse forward with your legs, into the bit, while not giving with your hands. A horse can be trained to simply go on the bit by playing with your reins, which is probably what she is trying to teach you.
I am not sure I agree with the getting the horse to turn with just your shoulder. While that is partially a good thing, your leg is a very important aid. She is probably trying to teach you how just a shift of balance can control your horses movement, but your leg should still be used, specially if you are trying to keep your horse on the bit while turning.

Helen asks…

Easy question, does it look like I need to gain weight?

I have been trying to gain weight, I am fifteen pound up from what I used to be. I am 101 pounds as of this morning at 5 foot 4. I am pretty darn muscular because I have been building muscle like crazy in the past three weeks of weight training. Do I need to gain weight, I don’t have a lot of fat, is this bad? All of my food turns into muscle.

Thanks! Oh, and I eat a healthy amount, I eat enough to gain about 1/2 a pound a week.
yah, thanks for the honesty, I just don’t know how to gain fat, I feel like everything is just turning into muscle. I didn’t know if i was just imaging it that I was skinny, but I guess I wasn’t, thank you, should I stop exercising?

The Expert answers:

Keep going sweetie. You need to put on more weight for your health. If you don’t have enough body fat your bones and ahem* female systems will suffer. How long did it take you to put on that 15 lbs? And bear in mind that with weight training you will be burning lots of calories, so its important to replenish those, plus some in order to gain weight.

It’s one of those unfair truths, but if your body is wanting the first place it will take from are your breasts and your teeth. So eat up! And definitely talk to your doctor for advisement with your diet and exercise regimen.

Good luck!

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