Your Questions About Fitness

Lizzie asks…

Help with muscle building/ losing weight?

Alright.. so I was 175 now I’m 145 and I did it by eating less/better and getting on the treadmill for 40 minutes a day. I’m having a hard time losing my last 15ish pounds so I decided to step it up! I also want to be toned, so I started lifting weights. Basically, I just want to know if I can get the last 15 pounds off by doing this.. because I always hear that the last 10-20 are the hardest!! By the way I’m a 21 year old girl!

Ok, so I do 30 minuts walking on the treadmill, (usually get about 2 miles or just over)
30 minutes on the stationary bike
30 minutes on the elliptical

If I’m having a lazier day..
30 minutes treadmill
1 hour bike
15 minutes elliptical (or i skip it)

Then either in between the treadmill and bike or after all of my cardio, I spend about 20-30 minutes lifting weights. Working on my abs, my triceps, shoulders, chest and back. I also do leg presses for quads and inner and outer thighs. I’m really committed to losing the last of my weight and looking like I have muscle tone in the next 30-50 days ( I move out of state because hubby is in the Army in May)

Any tips? Will this allow me to lose 2-3 pounds a week? I”m also on Weight Watchers by the way.. so I know that I have my food under control. Thanks 🙂

The Expert answers:

You must understand that none of this is going to happen fast or easy. Second, it is not just appearances. Your body is your dwelling place for the rest of this life.

Usually resistance training 3 days a week with cardiovascular training only on the alternated days is OK, if you are in good enough shape already. (Are you?)

Most people emphasize the arms, abs, and pectoral muscles because they like the appearance.

Upper body is really not as significant as most think.

The larger muscle groups are more critical to your long term development.

There are some things that you need to take into account in your early training to prevent injury and get better results sooner.

New muscle needs to develop “infrastructure” meaning blood supply first. You should start with very light weight and high reps and increase in reps for a while. How long that is depends on your age and physical condition. For most people that would be at least 1 month. The other thing you should do is to strengthen your shoulder rotator cuffs. People who get injured there may not be doing anything much for a year. You can find exercises for that on the web. Be sure you do this to give yourself years of training stability.

Running is good for cardio but does not develop strength or muscle mass.

You might consider running the stairs or stadium bleachers if you have been running for a while.

The single best thing you can do is not something which appeals to most people. Full squats will do a huge amount for your legs but also for your chest, heart and lungs. Paul Anderson the great American weightlifting champion said that ” If you do not bend your legs and do those squats, you will never reach your potential.”

After you get the beginning conditioning done, you can go to more weight and lower reps.

The other thing is not to neglect your other infrastructure, heart and lungs. Cardio should be part of every workout. Cardio will give you the endurance necessary for serious training. You can run, jump rope, use an elliptical (best), or a stair climber, or stationary bike for cardiovascular training.

Your legs and chest development are closely connected. Squats are a must from the beginning. More or less the same thing there.

In general, you need to do something for each and every muscle group with more concentration on your legs at the beginning.

Do not neglect your abs and lower back because they protect your spine from injury. Injury is the worst enemy in fitness of any kind.

Strenuous exercise will require you to eat a little differently. Nuts are a good protein supplement (about 25% by weight which is equal to any kind of meat). You must also eat plenty of fresh fruit and vegetables.

Most people need about 50 grams of protein per day. You do need to consume more protein with hard training but there are lots of veg sources such as nuts and soy. When training very hard you will need about 150 grams a day. Without working with weights, you may only need about 100 grams.

Your body and your mind are both gifts from God. Make the most of both.

In any event, good luck to you. The decision to improve yourself is always a good one.

Book: Body for Life by Phillips

Ken asks…

What Kind of Protein Shake Would be best for someone like Me?

I am a 28 year old female, and about 40 lbs over weight. I have started a gym routine to get myself back in shape. I always have a hard time with breakfast, and would love to find a protein shake that will aid me in my efforts, and not sabotage me with high fat or a super muscle building mix. Does anyone have a recipe for a protein shake that would be good for me? Thanks!

The Expert answers:

Whey protein 23(?) grams of protein 100 cal

Susan asks…

How to get rid of loose skin?

I have lost over 40 pounds current weight is 191 and now I have alot of loose skin. Is there a way to get rid of it by eating certain foods or should I just build more muscle. Height is 6’2 if that helps and large frame

The Expert answers:

Get buff!

Sharon asks…

What should I put in my post-workout protein shakes?

I have lost about 40 pounds over the last six months. I have started lifting weights to build muscle tone. I found a great protein I really like to drink with almond milk after my workouts. Is there anything else I should be putting in these shakes? Flax seed oil?

The Expert answers:

To help your body to recover effectively following strenuous activity it is essential to consume both carbohydrates and protein along with fluid within the first hour. This should be followed with a more substantial meal within the next couple of hours.
Almonds are perfect as a recovery snack (along with your shake) – with fruit and yoghurt, or with a sandwich or low fat muesli bar. They contain healthy mono-unsaturated fats and fibre, protein, the antioxidant vitamin E and other important vitamins and minerals such as potassium, magnesium, iron, phosphorous and riboflavin (vitamin B2).

Thomas asks…

How to properly build muscle?

I’m 6’0, probably 6’1, and i weigh around 160 pounds, i do 40 push-ups nearly everyday, 40 reps with 20 pound dumbbells, 200 sit ups, i work out my back and i barely work out my legs. My question is why am i still not putting on muscle, my doctor says i should consume over 3500 calories, is that everyday? Or every time i work out? what should should i eat? For my legs, which im now focusing on, i plan on running in my back yard with 2 20pound ankle weights and my 20 pound dumbbells, is this good? am i properly exercising and building my muscle or should my plan be more vigorous

The Expert answers:

A general good way to set up your workouts is as follows:

Three times a week, Monday-Wednesday-Friday

40-60 minutes

10-12 sets, each time pushing the muscle you are working to failure.

It should also take 6-12 reps as a beginner before you hit failure.

Generally this plus good nutrition should yield results… I’m no expert and lots of figuring out what’s right for you is up to you, but it’s a good starting point!

Also it seems like you are doing exercises with too low resistance, up the weight on your exercises so that you can manage around 6-12 before your body just can’t push another rep out…

Youtube is full of people who give good advice on this, check out guys like scooby1961 and twinmuscleworkout, they helped me out a lot 😛

But still lots of getting the right workout is down to you learning about your body and what exercises work best for you.

Good luck!

Ps you can get all the results you want without supplements, just make sure you have a good nutritious diet and you should be fine!

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Your Questions About Fitness

David asks…

What is the best way to measure body fat percentage?

Not asking about diet tips(do not need to LOSE weight),am asking about how the best way to measure body fat percentage!!

The Expert answers:

Body mass index (BMI) is measure of body fat based on height and
weight that applies to both adult men and women.
Enter your weight and height using Standard or Metric measures here:

http://www.nhlbisupport.com/bmi/bmi-m.htm

actually, the best way is using calipers – it’s a thing like pincers, a tester pinches your belly, sides, back, legs and arms and then calculate it according to your weight (if your skin is too thin or thick it may be faulty), but you can do it with just weighting and measuring yourself – follow the free link above.

Charles asks…

Is the bmi chart same for men and women?

If not where can I find a chart specifically for men? I’ve found many that don’t say.

The Expert answers:

Yes, height and weight are the manipulating variables.

At this day in age, you can find multiple methods for determining the healthy weight of a person. BMI (Body Mass Index) can be looked at a few different ways. There are some people who say that BMI is one of the most accurate ways to gauge a person’s vitality when having too much fat translates into an unhealthy lifestyle.

BMI is the only accurate way of determining future health problems quickly and easily without expensive equipment. Some problems that have surfaced about BMI have been that a person’s BMI doesn’t take lean muscle mass measurements compared to fat, and athletes are subject to having higher BMI for multiple reasons.

BMI is a measure which takes into account a person’s weight and height to make up total body fat in adults. A number is then given, and the BMI of the individual determines whether or not they are at a healthy weight. For example, someone with a BMI of 26 to 27 is about 20 percent overweight, which is normally believed to carry some health risks. A BMI of 30 and higher is considered obese.

This means that the higher the BMI of the person, the greater the risk of developing additional health problems. Measuring the BMI of a person is one of the best ways to determine if a person is at risk of heart disease, diabetes and high blood pressure, and all are linked to being overweight. That is why they claim that BMI is the best way to determine if an individual is at a healthy weight.

The BMI is meant to put people in populations for statistics only. The BMI accuracy in relation to actual levels of body fat is easily distorted by factors such as fitness level, muscle mass, bone structure, gender, and ethnicity. As a general rule, developed muscle contributes more to weight than fat and the BMI does not look for this. Therefore a person with more muscle mass such as a bodybuilder will seem to be overweight.

There is another issue with athletes who run marathons, or endurance athletes. They have to be light, and usually have low body fat for their sports. However, they would be classified as severely underweight. Another issue is that dedicated athletes often know exactly what their actual height and weight are, and other people who don’t measure themselves regularly tend to over-estimate their height, and under-estimate their weight.

The BMI standards, as something the general public can use doesn’t take this tendency into account. This will cause athletes to have a higher BMI than a normal person of the same height and weight.

Body Mass Index can be an effective method for people to determine if they are overweight and at risk for health problems. It is also quick and inexpensive, but it doesn’t look at athletes with high muscle mass.

The density of muscle is greater than fat, which can lead to inaccurate results. The knowledge of athletes about their bodies and the lack of knowledge of non-athletes can cause differences between the two groups. BMI can be a reasonable tool for calculating health, but it is important to know there are other factors to determine healthy body weight.

Betty asks…

how do I figure out the what the average weight should be based on height?

I am a 6′, 180lb man. I was just wondering where to figure out ones bmi ( body mass index)

The Expert answers:

One that that might help:
http://www.bbc.co.uk/health/healthy_living/your_weight/bmiimperial_index.shtml

Donna asks…

Waist to hip ratio and waist size: Is it true for everyone? How does it work?

Is it the waist size itself that determines if you’re fat, or the hip to waist size? (on an adult male)

I’ve heard and read that a man’s waist should be a maximum of 34 inches and so forth, but this doesn’t take into account variances in height, build and so on, right?

The Expert answers:

No, your waist does not determine if you’re fat or not. You’re right that putting a number on a waist doesn’t take into account height, build, etc. I’m guessing many basketball players have waists over 34 inches, and no one could accuse them of being fat. Fat, overweight, obese, etc. Are all determined by what percentage of fat you have. Body mass index is used a lot to determine this, but I take that with a grain of salt because it doesn’t seem to allow for muscle mass.

Robert asks…

Is it good to drink protein shakes for a 16 year old?

I’m currently 16 years old and I’m planning to start excercising and gain some muscles, I’m skinny though, and I don’t have the mass to make much muscles.. So is it safe for me to use protein shakes? If it’s not, what would you suggest?

The Expert answers:

You don’t need it. Eat food. Here’s the full story.

You’re muscle growth and development is not limited by protein. Don’t listen to your peers. They don’t know anything beyond advertising and the myths it creates. You will be limited by testosterone and you won’t have your “man bones” (lifetime max of T) for about a decade. Don’t get involved with supplements. They’re a waste of money unless your doctor tells you otherwise.

Here’s why you should not use protein supplements.

• You don’t need them.
Our species has survived for 150,000 generations without supplements. You grew from an infant to what you are today by eating food. There is absolutely no reason to take protein supplements if you have a normal diet. And, If you don’t, fix the diet. If you take more protein than you body needs, the rest will be either excreted in urine, burned (metabolized), or used to synthesize fat.

• They are a poor source of nutrition
Protein supplements contain mostly protein and little else of value. Protein-bearing food contains a constellation of nutrients…vitamins, enzymes, minerals, and many more things your body can use to maintain itself. So, just adding one thing out of many to your diet is a bad nutritional deal for you. Food is the best nutritional bargain there is.

• Protein does not make muscles grow.
Exercise creates the stimulus for muscle growth. To turn that stimulation into growth, your body requires a host of nutrients including carbs, enzymes, amino acids, and more. Supplementing your diet with one thing but not others makes no sense at all and only proves that you are getting all you need from your food anyway.

• Protein is a diet killer and has the same calories as sugar.
Protein has the same caloric value as carbs or pure sugar (4 calories per gram). Protein can be as big a diet killer as sugary junk foods. There is no advantage to getting more protein than you need and here’s how much you need –> http://www.cdc.gov/nutrition/everyone/basics/protein.html#How%20much%20protein according to the best minds in nutrition on the planet, the US CDC.

• Every US federal Health Agency warns against using supplements
The CDC and NIH and many other health agencies warn that no one should take protein supplements without the recommendation of a health care professional. Here’s why –> http://nccam.nih.gov/health/supplements/wiseuse.htm#points and http://nccam.nih.gov/health/supplements/wiseuse.htm#sources .

• Protein Supplements may be contaminated
Many tests of protein supplements have revealed contaminants such as heavy metals (cadmium, lead, arsenic, mercury), salmonella bacteria, and byproducts of pesticides, fertilizers, etc. In the US, there is no statutory requirement (law) that requires protein supplement makers to test their products. Watch this video from CBS news –> http://www.cbsnews.com/2100-500202_162-6537686.html and note that Muscle Milk was one of the products found to be contaminated.

• The world’s top athletes don’t use protein supplements. Why should you?
Most Olympians do not use protein supplements and they train much harder than bodybuilders. Train like an Olympian. –> http://www.nd.edu/~ndsmcgym/assets/images/stronggymnast.jpg . Eat like an Olympian –> http://www.livestrong.com/article/329993-what-do-gymnasts-need-to-eat/ .

Read my answer about protein supplements here –> http://answers.yahoo.com/question/index;_ylt=AtGdwn5cqfesP6O1LkavjSjty6IX;_ylv=3?qid=20110821092640AA3hq12

Read my answer about how much protein you need –> http://answers.yahoo.com/question/index;_ylt=AocOxl_9XssWhHrAUe8xbxrty6IX;_ylv=3?qid=20111220215008AA0RjXM

Read my answer about supplements here –> http://answers.yahoo.com/question/index;_ylt=AmA35VDViBrL0y9rSkKcLknty6IX;_ylv=3?qid=20111001134224AANB0OV

Read my answer about supplement scamming here –> http://answers.yahoo.com/question/index;_ylt=Aii1OzUVjBo7o550CXhmvVbty6IX;_ylv=3?qid=20111014151252AAak0J4

Good luck and good health!!

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Your Questions About Fitness

William asks…

I need a diet plan for losing weight and building muscle, anyone have a plan?

Im a male, 16, weigh 170, and I’m 5’8″. I want to lose about 15 pounds and gain muscle. Please assist me on making a detailed diet/muscle building plan.

The Expert answers:

I dont want to go on and on about what to eat, especially since I get all my information from this site and youtube page so I will let him tell you haha. Scooby1961 on youtube. And www.scoobysworkshop.com
I wanted to do the same thing and I found that his information works well. And its not disgusting food at all and im never hungry like some people complain about when going on a diet. It also isnt as expensive as one might thing considering it is healthy food. It actually cost about the same as unhealthy food. Good luck.

Michael asks…

What foods can I eat and what shouldn’t I eat on a muscle building weight diet?

I’ve started a muscle building weight diet to gain aprox 20lbs this summer and I was wondering what kinds of foods I should eat and what kinds of foods I shouldn’t eat (besides junk/fast foods).

I’m already eating tuna, chicken, and I’m drinking muscle milk 3 times a day (before/after work outs and before sleep). However I’m not sure what else is a good food to be eating. Anyone have any suggestions? Thanks

The Expert answers:

Fish and Almonds

Daniel asks…

Is this a good enough diet for building muscle and getting ripped?

breakfast: 2 or 3 eggs, protein shake, 3 weetbix with milk and a coffee

snack: nut bar

lunch: bun, tinned pears museli bar

pre workout: 2 pieces wholegrain bread, glass of milk and a banana

post workout: protein shake, manderin

dinner: 2 crumpets glass of milk and a bowl of cheese

dessert: protein bar and another glass of milk.

i dont eat meat or vegetables and i was wondering if this was an ok diet for muscle building?

The Expert answers:

EAT MEAT!!! Seriously, that is the best source of proteins mate. Chicken and turkey the best 😉

You definitely need a serious meal after a workouts protein shake. Eat rice and meat or pasta and meat. Or a can of tuna. You rely too much on protein shakes and bars. More real food!!! Here is a list of best foods for gaining muscle:
http://www.36pounds.com/2009/06/07/foods-for-gaining-muscle/
Cheers

Paul asks…

Muscle building diet for 15 year old boy?

Im 5’9 and 116 pounds, i really want to put on weight but in muscle, not fat. I do try to keep away from fatty foods like cheese and bacon and sugary foods, such as chocolate. Im not bothered about having more calories so can you please give me a diet plan that will help me to gain muscle mass, remember, you need to take into consideration that im a school everyday so i cant have cooked meals for lunch, must be easy to make. Thanks.

The Expert answers:

You are still 15 and your body is still growing or developing. At your age, your body really needs sufficient nutrients to make your body develop well. I advise you to eat foods which are high in protein and fiber, less in fats. It is advisable for you to eat a minimum of five kinds of fruits a day. In every meal, there must be a serving of cooked vegetables, meat, rice or any carbohydrates enriched foods, 1 kind of fruit, and a glass of milk. Drink 8-12 glasses of water and have a plenty of sleep.

Ken asks…

I’ve been on a major muscle building diet for 3 days and already my top 2 abs are visible is this normal?

I’ve just lost 2 stone, my arms and pecs and quads are visibly bigger too!

The Expert answers:

Lol stop imagining, dude, you would be lifting 2X as much as you did when you started, benching from 70 to 140 lbs is not something i amigine on you doing in thee days , ( i was actually lifting 3X as much as i did when i started getting those results)

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Your Questions About Fitness

Sandy asks…

How much should a 12 year old that is 5 foot 1 1/2 weigh?

My daughter is 12 going on 13 this year and is 5 foot 1 1/2, she weighs 110 pounds. She has started to eat ALOT less because she thinks she is overweight and thinks that eating less is a solution. I want to know if she is actually overweight, So can you guys PLEASE tell me what she should weigh for her height and age I really need to know.

The Expert answers:

A 12 year old (female) teen who is 110 pounds and is 5 feet and 1.5 inches tall is at a healthy weight.

Please keep in mind that being at a healthy weight doesn’t mean that she is healthy, especially if she doesn’t eat well, doesn’t exercise, or has symptoms of an eating disorder. You should watch her carefully to make sure her eating less doesn’t develop into something like anorexia.

For your information:

She has a body mass index (BMI) of 20.5, which is at the 77th percentile.

Remember, a teen is considered to be:
-overweight if they have a BMI over the 95th percentile for their age
-at risk of becoming overweight if they have a BMI between the 85th and 95th percentile for their age
-underweight if they have a BMI under the 5th percentile for their age

And a child has a healthy BMI if it is between the 5th and 85th percentile. 77th is well within the healthy range. I hope she realizes that she’s beautiful the way she is, insecurity is a hard thing to go through in seventh/eighth grade.

Ruth asks…

What is the difference between Pre-Diabetes and Diabetes?

I got tested at the doctor and results came back saying I had Pre-Diabetes. I talked with my nutritionist and she said that “Pre-Diabetes” is a warning sign and nothing to be worried about (I am exercising and eating healthy now.)

Is what she said true?

The Expert answers:

Pre-diabetes means your blood sugar levels are higher than normal, yet not high enough to be categorized as type 2 diabetes. It is also an early warning that preventive measures like weight loss and regular exercise need to be implemented or else diabetes and its potential complications (heart, circulatory, kidney and eye problems, a nerve disorder known as neuropathy, and others) may occur.

Abnormal build-up of glucose

Pre-diabetes and type 2 are similar in that both are known for an abnormal build-up of glucose in the bloodstream. However, different degrees of build-up are present for type 2. The following blood tests, alone or in combination, can be used for diagnosis:

A fasting plasma glucose (FPG) or fasting blood sugar test. This test measures glucose levels after an overnight fast of eight hours.
A result of 70–100 mg/dl is considered normal.
Levels above 100 and up to 125 mg/dl indicate impaired fasting glucose, or pre-diabetes.
If levels are 126 mg/dl and above on two separate testing dates, the diagnosis would be diabetes.
An oral glucose tolerance test (OGTT). This test goes one step beyond an overnight or eight hour fast. In addition to checking fasting plasma glucose, a second blood test is tested two hours after drinking a specially formulated sugar solution.
If the two-hour result is less than 140 mg/dl it is considered normal.
For levels that range from 140 to 199 mg/dl, impaired glucose tolerance and pre-diabetes are indicated.
Any value of 200 mg/dl or above suggests the diagnosis of diabetes.
Random blood sugar (RBS). For this test, a blood sample is taken at random and not related to the timing of the last meal or drink.
A result of 200 mg/dl or greater may suggest diabetes.
Type 2 diabetes is also known for its “insulin resistance.” This impacts the body’s ability to properly utilize the hormone insulin, making it difficult to move the circulating glucose out of the bloodstream and into the cells for our energy needs. As a result, glucose levels rise to abnormally high levels. And, if left unchecked and untreated, there is a high likelihood for this disease to eventually cause symptoms like frequent urination, blurred vision, unexplained fatigue, slow healing wounds, or increased thirst and hunger, and thus would be harmful to your health.

Risk factors

While anyone is at risk for pre-diabetes or type 2, there are factors that increase the likelihood for one of these conditions to occur. For some, an early warning sign may arrive in the form of a slightly elevated blood sugar level. For others, the onset of type 2 diabetes may occur along with its related health concerns. Either way, the risk factors are essentially the same and include the following:

Older age—those age 45 and above (especially if overweight)
Overweight—body mass index greater than 25 (especially if inactive)
Metabolic syndrome—three of the following: waist larger than 40 inches for men or 35 inches for women; triglycerides greater than 150; HDL cholesterol lower than 40 in men or 50 in women; high blood pressure or fasting blood glucose greater than 110 mg/dl)
Family history of type 2 diabetes
Being a member of a higher risk population group including those of Native Alaskan, American Indian, Asian, African, Latino or Pacific Islander descent
History of gestational diabetes (high blood sugar during pregnancy) or delivering a baby over nine pounds
High blood pressure (greater than 130/85 mm/Hg)
Alcohol use (moderate to heavy use)
Cigarette use (smokers have a higher risk than non-smokers)
There are additional risk factors for people who are overweight and less than 45 years of age, including those with the following indicators:

High-density lipoproteins (HDL) less than 35 mg/dl
Triglycerides (a type of fat in our blood plasma) greater than 250 mg/dl
First-degree relative (parents, brothers, sisters or children) with diabetes
Medical conditions known to have insulin resistance including polycystic ovarian syndrome and acanthosis nigricans (dark and velvety-appearing markings on the neck, under the arms or in the groin) that is often associated in those with obesity
Inactivity (less than 30 minutes of activities such as walking, riding a bicycle, etc.) at least five days per week
Treatments

You have the power to prevent or significantly delay pre-diabetes from progressing to type 2 diabetes by what you do (regular exercise for 30 minutes five times per week), by what you eat (balanced diet, low fat sources of protein, whole grains with higher fiber), and by choosing to strive for a healthier weight that is more in line with your height and activity level.

For type 2 diabetes, a treatment plan would consist of lifelong blood sugar monitoring in combination with healthy eating, regular exercise, and possibly, diabetes medication and insulin therapy.

Good luck

Tin

Steven asks…

What are the main dangers of childhood obesity?

What are the dangers of childhood obesity? I see kids getting bigger and bigger every day and apparently fatness and obesity are causing major diseases later on in life.

The Expert answers:

It is being described as an epidemic now as the number of children suffering from overweight and obesity has increased immensely over the last thirty years in the western world: doubled among children and tripled among teens in United States.

• If your child is overweight now, s(he) is a lot more likely to become overweight as an adult: 50% chance if one of the parents is obese, up to 80% chance if both parents are. And the extra weight they carry can be extremely damaging in the short and long term.

• When they are adults, losing weight can become extremely difficult for obese children as the weight gain has to do with increased size and number of fat cells, and they will not be able to reduce the number of fat cells when they lose weight as adults. Getting leaner will require a lot more effort for them!

• A new study suggests that the best way to find out if your child is on his / her way to suffer from obesity and its complications is to measure the BMI- body mass index as some children at risk don’t even look overweight and the body mass index for children changes with their age unlike adults.

This is from http://www.glycemic-index.org/dangers-of-childhood-obesity.html

Physical Dangers of Childhood Obesity:

• Pre-diabetes and type II diabetes.

• High cholesterol, particularly triglycerides and LDL- bad cholesterol.

• Early hardening of arteries.

• Hyperlipidemia- too much fat in blood that may lead to clogging of arteries.

• Cardiovascular complications.

James asks…

What is the average weight for a 12 year old?

What is the average eight for a 12/13 year old in stones and kilogrames. Please help cause I think Im overweight and want to get to a heathly weight 🙂

The Expert answers:

You can determine the average weight for all twelve-year-old girls living in the United States quite easily, and this number is not dependent on height. This number will give you an average weight, regardless of height. Or, you can determine the average weight for a girl your height. Since you don’t mention your height, I will give you the average weight for all girls your age.

The National Center for Health Statistics publishes a chart which you can find by clicking on the first link below. First of all, you say twelve/thirteen years old, so for the purposes of this discussion, we will use the age twelve-and-a-half.

Go to the bottom of the graph, and you will find the weight tables. Go to the curve labeled 50, and find where it intersects with age 12.5. This curve shows the weight at which half the girls this age will be below this weight, and half above it. As you can see, this is about 43 kilograms or about 6.8 stones, for the population of girls age twelve-and-a-half.

Before you jump to conclusions that you are overweight, use the upper part of the graph, where it shows the average twelve-and-a-half year old girl is about 155 centimeters. So, if you are above average height, you will probably be above average weight too.

Please use the BMI (body mass index) calculator for children by clicking on the second link below to determine your ideal body weight. If after doihg this research, you still think you’re overweight, please consult your doctor about a safe wey to lose weight. Whatever you do, don’t resort to crash diets or weight loss pills or potions.

God bless you.

Jenny asks…

what am i supposed to do in a catholic church?

i was baptized catholic, but i was never taken to catholic church as a child. i have gone to a couple christian churches with friends and family but now one of my closest friends wants me to go to her catholic church with her. i am totally okay with it and i want to embrace the experience, but i have no idea what to say or do or even how to dress. can someone please help.

also what do i do about communion. do i sit there. when am i able to recieve communion?

The Expert answers:

Thank you for showing respect by asking. And welcome.

Until you are taught what the Eucharist (Communion) is all about, please do not receive the Eucharist.

Please:
• Dress in business casual or better
• If you feel comfortable then pray and sing with the rest of the congregation.
• Sit and stand when everyone else does.
• If you feel comfortable kneeling during the Consecration then do so, otherwise sit.
• Out of respect do not to receive Communion, according to local custom, and only if you wish, you may approach the altar with your arms crossed over your chest to receive a blessing.

Here is an outline of the Mass:

• Introductory Rites
. • Entrance (All stand)
. • Greeting
. • Act of Penitence
. • Kyrie Eleison (Latin for “Lord have mercy”)
. • Gloria
. • Opening Prayer

• Liturgy of the Word
. • First Reading – usually from the Old Testament (All sit)
. • Responsorial Psalm
. • Second Reading – usually from a New Testament Epistle
. • Gospel Reading (All stand)
. • Homily (All sit for the sermon)
. • Profession of Faith (the Nicene Creed) (All stand)
. • Prayer of the Faithful (prayers of petition)

• Liturgy of the Eucharist
. • The Preparation of the Gifts – the bread and wine are brought forward and placed on the altar, our monetary offerings are also collected at this time (All sit)
. • The Prayer over the Offerings (All stand)
. • The Eucharistic Prayer – during this prayer the bread and wine change into the Body and Blood of Christ (Catholics kneel, visitors may kneel or sit)
. • The Lord’s Prayer (All stand)
. • The Rite of Peace (We offer each other a sign of peace)
. • The Breaking of the Bread
. • Communion – non-Catholics are requested out of respect not to receive Communion, they may approach the altar with their arms crossed over their chest to receive a blessing (Stand or kneel according to local custom)

• The Concluding Rites
. • Announcements (All sit)
. • Blessing (All stand)
. • Dismissal
. • Procession

For more information, see the General Instruction of the Roman Missal: http://www.usccb.org/liturgy/current/chapter2.shtml#sect3a
and http://www.davidmacd.com/catholic/catholic_mass_full_text.htm

+ Want to learn more about the Catholic Church? +

If you are interested in joining or just learning more about the Catholic Church, contact your local parish and ask for information about their RCIA Inquiry group.

You can go and ask any questions you want.

This is the first step in RCIA (Rite of Christian Initiation of Adults) but you can stop at any time.

There is no obligation to become a Catholic.

Some resources: http://www.archdiocese.la/evangelization/rcia/index.php

With love and prayers in Christ.

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Your Questions About Fitness

Donald asks…

How do I build bigger and more noticeable muscles?

OK guys so I work out and I’m trying to build muscle to improve my overall health and lifestyle. I have 10 inch biceps and my 6 pack is starting to come in. My forearms are showing detailed muscle and my triceps are growing too. I don’t really have a routine as to when to work out or when to let my muscles rest and grow. My biceps are pretty decent looking when my arms are up (like when you do curls and you bring your arms up, thats what i mean) but when i have them down, they don’t show that much at all. What are good exercises to increase bicep width? I also want to work on my pectorals which i hear push-ups are good for. But here is the weird part, when I work out, I am sore as hell but the next morning I’m fine. All my other friends are sore for a whole week. Is this anything bad or is it good that I’m not sore? Also I don’t take whey protein instead I eat protein rich foods within 1 hour of working out, usually 30 mins. I get some where around 35-40g after I work out. Is this within the ball park or do I need more/less? Lastly it would be pretty cool if you guys shared some of your workout routines. I just want a good body with noticeable muscles, not a mega buff body builder. Soooo in conclusion, when are the best times to work out, when should I let my body rest and for how long, what are good pec exercises, how much protein should i take in and what are some good work our plans and how do i increase the width of my biceps? Thanks guys 😀

The Expert answers:

Check out this dude’s channel and good luck….http://www.youtube.com/user/sixpackshortcuts?v=gk6A0rNxPNc&feature=pyv&ad=8785203727&kw=music%20video

Daniel asks…

As a runner looking to build lean defined muscle mass, what are my options.?

Prior knowledge you must know before you answer my questions: In high school I was huge. I used to bench 255 and squat 510 and run a 4.99 40-yd dash. After I graduated, I took my computer job seriously and have slacked. I’m 6’1 and 182 lbs.

Here is my dilemma. I run M W F for 15-20 minutes. I am a long legged natural runner and I have a medium – fast pace and can run a 10k with no problem. When I finish running I goto a park behind my house and do reps of ab crunches such as the roman chair and alternating leg lifts to strengthen my lower back. When I finish those I do about 50 pushups and 25 pull ups (5 sets of 5).

When I work out on tuesdays and thursdays I have a flawless regiment combining 35-40 minutes of serious lifting focusing on one portion of the body and the remaining 10 minutes stretching / light cardio til I leave.

My diet is high carb / high protein / VERY low fat / low sodium with EAS drinks.

I feel great but I don’t see any results. Muscle Memory?

What to expect?

The Expert answers:

I am not a fitness expert but I think I may have a suggestion. I am a woman so my body is different and I can’t run. I do do some strong cardio work 5 times a week but I do 25 to 35 minutes. I eat a lean, high protein, low carb diet. I have tried everything in the last 5 years. I have lost 26 lbs the last two years and kept them off, still have 20 to go. I had to cut carbs these past 2 months and I am starting to lean out again. I completely eliminated starches, no bread, no pasta, no potatoes. I do eat fruit and veggies and Wasa Rye and whole grain Crackers 2 or 3 of those a day. Maybe you need to change the food regimen and add 5 to 10 minutes to your cardio regimen. Everyone is different, I don’t care what the latest fad is. I have always been at my leanest when I avoided carb-filled foods and did some form of cardio for 100 to 120 minutes a week.

Linda asks…

Anyone know any good exercises for keeping muscle while losing weight?

I’ve read so much can’t keep it Straight. I’d like to lose @ 10 lb’s. I’m at a “healthy” weight now- but at 35 and after 3 kids my butt, thigh’s and tummy are holding onto fat I didn’t have before. Any way I started eating healthier ( the whole–trying to eat enough calories so you don’t throw your metabolism out of wack, and eating to many is an issue too) but I keep reading that no matter what diet your on you’re losing muscle with fat-unless your weight training too.What exercises should I do? Also is strength training and toning all that different from weight training-do they help keep and build lean body mass?
Oh- I’ve also been doing 30 min. of cardio a day- I’ve been at it for 1 week now.

The Expert answers:

You don’t have to diet to eat healthy, just be mindful of portion size and calorie intake.

If you don’t want to lose muscle while you’re losing weight, I recommend both cardio AND strength training. Also resistance training (which will give you a toned, lean frame) Weight training is more or less used to build bulk and uses more weight with fewer reps, while strength training is less weight with more reps.

One of my favorite websites is www.sparkpeople.com. It has exercises for whatever look you’re trying to achieve. They also have recipes and a (very helpful) nutrition tracker. I’m not a spokesperson, I just found them to be the most beneficial and easiest to navigate!

Good luck!

Nancy asks…

Exercise help for motocross?

Okay, I’ve realized every time i ride my dirt bike the day after my muscles hurt, i gotta pull up bar in my room but I don’t really use it. But know I’m thinking i should. I can only do about 1 or 2 pull ups, how can u build muscle to do many. And the other thing is i can do like 20 push and 35 sit ups… Thanks

The Expert answers:

Lifting weights wont help much. Weight lifting can actually make arm pump worse when you ride. Its all about stamina. One the best work outs for mx is just riding hard every day. And running or riding a pedal bike will help to.

Jenny asks…

My strategy for losing remaining gut fat, nutrition experts let me know what you think?

I’ve lost alot of weight over the past year or so, around 90 lbs, (started at roughly 285), am 22 years old. Much of the weight and fat was put on through years and years of poor eating habits, but for the last year or so, and especially in the last 6 to 9 months, I’ve been eating what I’d like to think is much healthier. Without any advice my ultimate goal was aiming for 180-185lbs, while working out to maintain muscle, and then perhaps build from there after I hit 10-12% body fat.

My diet used to consist of an abundance of overreating, gluttony, massive amounts of soda, sugar, tons of pizza (almost every night), eating vanilla wafers, crackers, u name it, Im in college now but my last few years of highschool were really bad, I really just didn’t care about watching what I ate.

So I began caring, more or less, took in a lot of advice from youtube vids like NutritionfoNatalie, and through a bit of studying i’ve altered my diet, I eat wholly different now.

I’m still light on the veggies, but I’m eating things like carrots, broccoli, and on occasion celery (the first two being the prime source of veggie intake, as Im still not a veggie person really)

I’ve also been doing various free weight exercises at home to help not only recover any muscle mass I may have and probably lost from the 90lbs, but to build muscle and get the leaner look, I’ve already noticed improvements after 4 months of dumbbell free weights, pushups, situps and other aerobic exercises.

But What I need you to do is give me advice as I’m currently sitting at 194 lbs, about a 35 inch waist, fit into L sized shirts, and still have a little stomach flab hanging around the love handle, I’ve no idea what my BMI is but im almost positive its still over 15%, it can look pretty embarassing if I just let it hang, but I can see part of a six pack if I stand up straight/flex my abs even in the slightest. I’ve been watching my calorie intake and I have a system for weights and I have been doing cardio as well.

As far as weights, thats been more of a focus lately than cardio, I usually do upper (arms) 3 days a week, lower (legs) 2 days a week, have 1 day of complete rest, and a hybrid day, but usually on arm days legs do get worked a little bit, and arms same thing on leg nights. I’ve been using 25lb dumbbells but intend to get 15lb and 40lbs ones soon. I’ve done some experimenting and my form
is getting pretty good as I prefer free weights at home. For this I usually end up doing up to an hour a night or weights. I prefer to do it later at night, a couple hours before bed.

For cardio, for the last 4 or 5 months, I would do maybe 20 minutes of moderate speed jogging, about 3 miles ish, but I wouldn’t do this every day, maybe 3-5 days out of the week. I’ve stopped doing that so much, and have started doing inside HIIT exercises, like jump rope, jumping jacks, climbers, etc. The HIIT i’ve only tried for a period of about a month, and have only done 1 or 2 40 minute sessions a week. Anyway I’m 194 lbs, 35 inch waist, 22, 6′, male, and here’s a general idea of what my daily diet is like (with variations).

Meal 1 – Regular Quakers Oatmeal (w Fat free milk), 2x Satsumas, Banana – 475 calories

Snack 1 – Lowered Sugar Yogurt – 100 calories

Snack 2 – Apple, Carrots – 75 calories

Meal 2 – Peanut Butter Sandwich (100% whole wheat), Broccoli, 1x Satsuma, Blueberries – 335 calories

Snack 3 – Apple, 1x Satsuma, 1x Bread – 190 calories

Meal 3 – Bowl of whole grain brown Rice (or carb source), Granola Bar (somtimes i eat this later), Some form of poultry or source of protein, home cooked turkey usually, and sometimes I add in skim string cheese

Snack 4 – 7:30PM Pistachios – 25 calories or another fruit or something

Snack 5 – 9:30PM Oatmeal (w Water) + Crackers or a bowl of cheerios or something – 250 calories

So this is really a lose example (I just used what I ate today) but I estimate that on some days I take in as much as 2,200 calories, and sometimes as low as 1,800, usually I average around 1,900, this has been the usual calorie estimate or a few weeks now, I’ve adjusted it down as I’ve lost weight. But on the whole, I’ve tried to stay within the 70-80% recommended daily calorie intake for weight maitenence.

I’m ASSUMING that the next thing on the to-lose list as far as fat goes is the midsection (love handle, lower back, very upper legs, etc) as I already appear much smaller than I was a year ago, I was at 43” waist, wearing 2xl shirts, etc.

I guess I’m just looking for advice, I really want to get a lean look, but I don’t want to go crazy, I assume im doing something right but if theres any indicators of areas for improvement let me know.
As for the night snack, i may have oatmeal or a bowl of cheerios/wheaties or something, never both, and I usually dont end up going to bed until 12 or 1, as im more of a night person, theres usually at least 3 ish hours between the last thing i eat and sleep
also, I drink juice, but very rarely, good 100% juice, but 99.9% of the time I drink water, the only kind of soda I ever drink anymore is the occasional caffeine diet soda. But I drink alot of water.

The Expert answers:

OK, one thing I noticed is the night snack. You do not need to have that at night. If you are still hungry, have a piece of fruit

And don’t forget, there might be some loose skin there as you have lost alot of weight

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Your Questions About Fitness

Thomas asks…

Is there any correlation between BMI and mental sharpness and brain functioning of a person?

Is it true that people who have excess BMI (Body mass index) have problems related to memory and other cognitive abilities?

The Expert answers:

To some extent it depends on the location of the body fat. If there are plaques, and hypertension, which occur with people who have high BMI, they are more susceptible to strokes and heart attacks both of which affect cognitive function. High BMI can contribute to hyperlipodemia, ( High LDL, Low HDL ) high levels of Triglycerides and Homo cysteine., which also put the individual at cardiac and neurological risk. As wrell as diabetes.

Hope this helps

Mary asks…

How do I gain 10kg and how long will it take?

I am due to go on a 3.5 week high altitude mountaineering expedition and need to increase my body mass index so that I have enough fat reserves for the trip. I am 1.8m tall and currently weigh 70kg. I’d like to increase this to 80kg. What are the best foods and drinks to consume and in what quantity? How many weeks should I allow to put on this weight? I need to remain fit and healthy by continuing to exercise regularly, especially hiking.

The Expert answers:

Get creatine powder,soy powder,mix in blender with bananas,apple juice,yogurt,or ice cream,any flavoring or other fruits,add ice if not using ice cream. Crank up the calories,and the nutrients and anti oxidents!
Make blender filled,store in freezer remaining in plastic for later use.
Drink 2-3 a day with or in between meals,youll gain it in 4 -6 days

Paul asks…

What is your opinion on the cons of obesity?

For a school project…What is your opinion of people who are obese (Not overweight, obese, with a body mass index score of 30 or above). And if you are obese, do the health risks worry you? Your overall feelings on being obese?
*note: I am not against obesity or anything like that. This is just the topic I got stuck with at school.

The Expert answers:

There are many reasons for a person to become obese. Health problems, like Thyroid or Diabetes. Or a disease that prohibits you from being able to dispel calories, or to exercise.
But, there are also ways to help control these things with a doctors help if the person chooses. Medications and diet are a couple choices.
If the person decides not to accept a plan that helps them, then they are setting themselves up for many health problems. Heart disease being front and center. Muscular problems, lung and other vital organ problems. Not being able to get the exercise needed to burn extra calories. There are also mental problems like depression that come along with it.
My personal opinion….you can choose to control it and live..or ignore it and lose your life and the people in it………its a choice.

Lizzie asks…

What are some tips for a 12 year old girl?

I am 12 years old aand weigh in at 97 lbs. I am 4’11” and my BMI (body mass index) says I am in the healthy weight range, but I feel overweight and like I need to lose some fat in my legs because they are large. What are some good tips to help me lose FAT (not neccesarily weight) and/or some lean healthy eating tips.

The Expert answers:

Exercise. Just tone up your body. Change the fat into muscle. Yes you will gain weight when this happens but not if the fat you have is replaced.

When i had this same problem, i switched over to eating more fibers. It sounds awful but it boosts your metabolism and it regulates your bowels. Also keep up on your fruits and vegetables. Drink plenty of water and don’t skip breakfast. Your body slows down and your metabolism goes into starvation mode when you don’t eat breakfast and it will break down what little muscle you have.

Just eat steadily to keep your metabolism working and exercise to keep your body fit and toned. As a 12 year old it shouldn’t be too hard to stay active and tbh it shouldn’t even be that big of a deal.

When you hit puberty your body will change drastically ^^ but getting into good habits early is good for you.

Susan asks…

What are some helpful tips while on South Beach Diet?

Ok my body mass index is at 35% that is bad at my age, this is a diet my wife and I have chosen that seems to fit are life style.
Are there any tips that you can give that will help with sticking to the diet or hints to be successful.

The Expert answers:

Personally, I’ve never been on the diet but I know people who have and this is what I’ve learned from them:
– you must realize that at the beginning of the diet you have barely ANY food choices, you can’t even eat fruit yet! So be prepared to not be able to eat any variety (think salads salads salads)
-eat more frequentley rather then in large portions (as in eat every couple hours but a smaller amount rather than full blown out meals every four)
– I noticed the people I know who were on it found it very difficult at the time, but they LOVED the results, it really did make a difference, so one you start stick with it!
Best of luck 🙂

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Your Questions About Fitness

Laura asks…

what’s the best exercise and diet for building muscles while losing fat/weight? for my muscles to be defined.

The Expert answers:

For losing weight fast, you should try Cordiaburn. It helped me lose 35 pounds in 28 days. My wife has tried it also with similar results. You can get a free trial of it here.. Http://hotdealtracker.com/?p=14

Susan asks…

How can I lose the fat off my arms while still building muscle?

I want to have big muscles but i want the muscle to be visible to. When I put my arms against my side while im relaxed the fat on my arms covers my triceps and biceps up but if i lift my arms you can see my muscles. How can I lose the fat so my muscles will be visible?

The Expert answers:

Max OT Training with the proper diet.

Thomas asks…

What is are foods to eat while trying to burn body fat and gain muscle?

I want a good diet that helps with burning stomach fat and body fat in general. I know it is a very important in losing fat a building muscle. So please give tips and lists of what to eat and how to exercise.

The Expert answers:

Running; 3 times per week

Weight lifting; 2 times per week

Food: grilled Chicken= great protein( for muscles) with little fat. Cook on stove top with a little barbacue sauce or italian dressing for seasoning.
Water= Drink lots of it!

Basically; You need to burn more calories than you take in everyday, That simple! Cutting down on your portion six at each meal

Mandy asks…

Need some direction on an exercise plan..What to eat while burning fat, building muscle?

i am about 6ft 180lbs. not really fat. just a little overweight in the mid section…i am not looking to look like a bodybuilder, i just wanna become lean and cut, with of course nice abs…now i have heard how hard it is to build muscle while trying to lose fat at the same time… i have a good workout plan, but i am just unsure how to eat… matter it be should i consume more calories and work harder to get the fat off, or eat less and work more on building muscle. i just dont know… i already have somewhat of a two pack, lol, and i know this is going to be the hardest area because thats where most of my fat is… what do i eat??? how often?? more or less?? any help or personal experience? thanks

The Expert answers:

Look at my website, lots of info: http://postbabybelly.blogspot.com/

Charles asks…

What’s an effective way to lose fat around my stomach and love handles, while building muscle?

Ok, I’m 16 years old, 6’0” and weigh about 165 pounds. I know that that’s in the average weight range, but I’ve always been upset about having fat around my stomach and love handles area.

Anyway, I was curious about effective ways to lose weight around that area. I’m not much of a cardio person, since I have low endurance and I have hyperhidrosis, causing me to sweat very excessively and easily.

Is it bad to do sit ups, or some kind of abdominal exercise in my current state? Wouldn’t it just make me appear as if I have a bigger stomach?

But then I question that, because I always thought muscles used fat as energy, so if I gained muscle underneath the fat, wouldn’t the fat eventually disappear?

Getting back to the cardio idea, if I attempted something like daily jogs, would it be a good idea to jog in the morning on an empty stomach, right when I wake up? Because in that sense, wouldn’t your body use your current fats as energy, instead of any food that’s currently digesting?

The Expert answers:

Loosing those love handles, I would suggest cutting out all white foods (sugar, rice, bread & fried foods). I would eat organic when you can from all food groups & drink @ least 6-8 glasses of water per day, more if you exercise.
Doing spot reducing & jogging is a good idea, do something that you know, you will con’t doing. I wouldn’t run without having something in your stomach, you need nourishment to exercise (eat something small like a banana).
Your stomach won’t appear bigger, getting muscles will trim your stomach, remember muscles weighs more than fat.
As your fat is replaced with lean muscles, you might weigh more but look thinner.
Your fat will diminish through exercise, it takes a while for your body to absorb the stored up fat. If you don’t eat, your body will go into starvation mode & you won’t lose the weight. Remember you need to eat to lose weight. 🙂

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Your Questions About Fitness

Maria asks…

What web site can I go to check to see If I am over wieght. for women 21 years old please?

Whats over weight for 21year old women whose height is 5/5? I weight 159 or 160. I want to know If I am over weight.

The Expert answers:

The website you could use is: http://www.bawarchi.com/health/obese.html#females

For your specific case based on the website:
There are 2 different ways of looking at this:
1. You can look at the average indian female height and weight (this would be average and not the ideal)

or

2. You can look at the BMI (body mass index).

For your height and age the average indian female weight is around 110 pounds.

For your height and weight the BMI is 26.4 which is on the obese side.

Based on both these criteria you are obese and should look at ways to lose weight.

Sandy asks…

How do I become a model if my body isn’t achieving health?

My body doesn’t feel well nurished,
I’ve got the face and potential,
I’ve been in the BMI range before
so I’m not sure if its possible or not.

are there ways I can corner,
so I can achieve a model’s body?
like a certain diet that can improve
my health while losing weight?

The Expert answers:

I think this is a very loaded question and probably not the best to ask on a forum of people who don’t know anything about your health and medical history.

Body Mass Index is only one of many benchmarks that can be used to evaluate the physical condition of one’s body. BMI isn’t the only tool and depending on the person may not be the best means of measurement.

Additionally, I think it’s important to have an understanding of what YOU consider a “model’s body” to be. A large percentage of women’s definition of the “ideal body” is actually one that’s underweight, under nourished and overall unhealthy.

Depending on what part of the modeling world your looking for work the market is coming around. Alot of retailers have realized their average customer isn’t a size 0 and the standards have relaxed a bit. (Runway hasn’t changed much but the commercial print market is coming around).

Any dieting decisions should be carefully discussed and evaluated with your doctor.

Chris asks…

How can a transsexual shrink / get smaller calves and appear more feminine?

I am a transsexual woman who has huge calves (and thighs) brought about by my years living as a male. I would like to have smaller calves in order to appear more feminine. What are my non-surgical options?

The Expert answers:

It depends…

1) Are you overweight?

2) Are you on HRT?

3) Do you diet & exercise?

4) What is you BMI (body mass index)?

5) How tall are you?

It is near impossible to lose size in specific areas of the body unless you literally stop using those muscles and allow them to atrophy. What will normally happen is if you diet and exercise, and are taking estrogen, as long as your caloric expenditure exceeds your caloric intake, you will slowly see muscle mass diminish, but generally it will be upper body muscle mass. At the same time, you will see fat increase in fat storage areas (hips, thighs, buttocks & breasts.) The female body favors fat over muscle because fat is a much higher source of calories per unit than muscle, and childbearing requires calories.

In order, the body will get it’s energy from: Blood glucose > liver glucose > protein (muscle) > lipids (fat)

If you starve yourself, the brain will go into starvation mode and favor the conversion of protein (muscle) to glucose, saving the most abundant source of energy (fat) for last, which is why people get frustrated when they diet and don’t loose the fat. If you want to lose muscle mass, simply stop eating as much (cut your caloric intake by 1/3 to 1/2.) If you want to lose fat, do lo-impact sustained aerobic exercise (45-60 mins) and limit your consumption of carbs so as to force your body to use fat and protein for fuel.

The only other thing would be to literally stop walking for a month or two. Keep in mind that I’m not a doctor, and these methods may not be safe or healthy for you.

Susan asks…

How much should a 13 year old who is 5 foot 4 inches supposed to weigh?

I have a fairly large body frame unfortunately and I weigh 150 lbs. Pretty bad, right? Is it time for me to start losing weight cuz I’m really not happy with my size. Also, what are some good sports I could play to shed some pounds?

The Expert answers:

120lbs or less

any sport for you would be good
swimming, lacrosse, gymnastics, soccer

check your specifics with this website
http://kidshealth.org/teen/food_fitness/dieting/weight_height.html

healthy weight chart (ADULT females only)
give/take 5-10lbs depending on age, cup size and muscle mass

(BMI of 18.5 for an adult female)
5’0″ = 94.5lbs
5’1″ = 98lbs
5’2″ = 101lbs
5’3″ = 104.5lbs
5’4″ = 107.5lbs
5’5″ = 111lbs
5’6″ = 114.5lbs
5’7″ = 118lbs
5’8″ = 122lbs
5’9″ = 125lbs

(Average for adult females)
5’0″ = 100lbs
5’1″ = 105lbs
5’2″ = 110lbs
5’3″ = 115lbs
5’4″ = 120lbs
5’5″ = 125lbs
5’6″ = 130lbs
5’7″ = 135lbs
5’8″ = 140lbs
5’9″ = 145lbs

This is based on adult BMI charts for women

*being younger (teen or pre-teen) it’s ok to have a BMI less than 18.5

http://www.cdc.gov/nccdphp/dnpa/healthyweight/assessing/bmi/index.htm
http://www.nhlbisupport.com/bmi/

Laura asks…

Why do women with small waists and wide hips look so sensuous?

Even women with small breasts look great if their waist-hip ratio is low. Why do women with curves look so sensuous? Are they healthier than women with ruler-shaped or apple-shaped bodies?

The Expert answers:

Truly it’s personal preference and in essence “all women are God’s gift to humankind”. Here is an excerpt of a good read under the section “Social and health issues”:

“Each society develops a general perception of what an ideal female body shape would be like. These ideals are generally reflected in the art and literature produced by or for a society, as well as in popular media such as films and magazines. The ideal or preferred female body size and shape has varied over time and continues to vary among cultures; but a preference for a small waist has remained fairly constant throughout history. A low waist-hip ratio has often been seen as a sign of good health and reproductive potential.

A low waist-hip ratio has also often been regarded as an indicator of attractiveness of a woman, but recent research suggests that attractiveness is more correlated to body mass index than waist-hip ratio, contrary to previous belief. Historically, according to Devendra Singh, there was a trend for slightly larger women in the 17th and 18th centuries, as typified by the paintings of Rubens, but that in general there has been a preference for a slimmer waist in Western culture. He notes that “The finding that the writers describe a small waist as beautiful suggests instead that this body part – a known marker of health and fertility – is a core feature of feminine beauty that transcends ethnic differences and cultures.”

New research suggests that apple-shaped women have the highest risk of developing heart disease, while hourglass-shaped women have the lowest. Diabetes professionals advise that a waist measurement for a woman of over 80 cm (31 in) increases the risk of heart disease, but that ethnic background also plays a factor. This is because body fat buildup around the waist (the apple shape) poses a higher health risk than a fat buildup at the hips (the pear shape).”

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Your Questions About Fitness

Sharon asks…

What’s a very good workout routine for building muscles for a 5’8 156 pound 26 year old man whose a beginner?

I’m planning to start working out Monday to build up muscles, I’m just concentrating on my arms, abs, chest, back and shoulders. My uncle recently told me that I can tone up quick because of my body shape. I rarely worked out a day in my life because I used to be so skinny, What do I need to eat and drink before/while/after I work out I really am serious about this, personal trainer suggestions would be great

The Expert answers:

OKAY … Seen as tho your just starting out only go twice a week at most and dont over do it in the gym .. About 1 Hour 10 mins tops in their !!!! You need to eat more proteins like fish meats egg e.c.t drink water instead of other drinks sucks as coke redbull whatever . Also buy a protein shake i suggest getting whey protein as its just pure clean protein .. And after youve been doing this for about 5 months go 3 times a week and so on 🙂 Goodluck

Lisa asks…

I was told it was no good to do full body workouts for building muscle as a beginner. Is that true? and Why?

The Expert answers:

Well full body is not recommended for anyone, the more advanced you get the the less muscles you work in a day.

For a beginner you will get great benefits from a full body weights day, a 2 day split is better. Upper then lower body. Don’t hop into an advanced 3-4 day split because it will not help you as much, just make sure you get 1-2 rest days before hitting the same muscles

Basically if you are an rookie then you should do upper body then lower and focus on compound movements if you want to build muscle, when you first start you gain muscle alot faster than a guy who has been lifting for a while

George asks…

does any body have any muscle building routines for a beginner?

I am starting to work out again after about 6 years of not doing it and when I did workout I didn’t get the results I wanted, my Q is does anybody have any good workout routines for a beginner, I am looking to build muscle, and when I used to workout it seemed the only muscle I did build was my Tri’s. Much appreciated

The Expert answers:

Hi
I answer your qustions in my free give away book.

Just go here to get it http://inshape1.com/Shuebrook/4.htm

James asks…

I need a good workout book on building muscle and to cut fat, the cycling phase between the 2.?

I’m not a complete beginner on working out, ive built some mass up, but fat has also built up around midsection so i want a good book about cutting the fat, then building muscle phase, what to eat, how to handle the cutting phase (what to eat, how much cardio and what to eat to maintain muscle mass) i want a good book for this.

thanks! 6′ 185 lbs

The Expert answers:

Smaller meals more often, that way it doesn’t get a chance to get turned into body fat. If your looking for a good book i’d definitely recommend the encyclopedia of modern body building by schwarzenegger, i’ve been training for 8 years and i still turn to it occasionally

Mary asks…

Need some advice for beginner body building?

So I’m 17, I’ve never really exorcized regularly. I want to start exorcizing and build more muscle. I don’t intend on becoming ripped and I’m not insecure about myself. I just want to be stronger and healthier. What are some suggestions one can give for starters?

Thanks in advanced

The Expert answers:

Ask me a specific question im a bodybuilder

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Your Questions About Fitness

Mark asks…

What are the pro’s and cons of a vegetarian diet?

From a health perspective. I want to become a vegetarian but I’m still iffy on whether or not it’s healthy.

The Expert answers:

Truthfully the only cons are social ones(getting asked dumb questions,etc)….

“It is the position of the American Dietetic Association and Dietitians of Canada that appropriately planned vegetarian diets are healthful, nutritionally adequate and provide health benefits in the prevention and treatment of certain diseases.Well-planned vegan and other types of vegetarian diets are appropriate for all stages of the life cycle, including during pregnancy, lactation, infancy, childhood and adolescence. Vegetarian diets offer a number of nutritional benefits, including lower levels of saturated fat, cholesterol, and animal protein as well as higher levels of carbohydrates, fiber, magnesium, potassium, folate, and antioxidants such as vitamins C and E and phytochemicals. Vegetarians have been reported to have lower body mass indices than nonvegetarians, as well as lower rates of death from ischemic heart disease; vegetarians also show lower blood cholesterol levels; lower blood pressure; and lower rates of hypertension, type 2 diabetes, and prostate and colon cancer.”They may also have a lower risk for some other diseases such as constipation, diverticular disease, gallstones and appendicitis. Women who eat little or no meat are four times less likely to develop breast cancer than women who eat meat reguraly.An English study that compared the diets of 6,115 vegetarians and 5,015 meat eaters for 12 years found that the meatless diet yielded a 40 percent lower risk of cancer and a 20 percent lower risk of dying from any cause. According to William Castelli, M.D., director of the famed Framingham Heart Study, vegetarians outlive meat eaters by 3 to 6 years.After reviewing 4,500 scientific studies and papers on the relationship between cancer and lifestyle, a team of 15 scientists sponsored by two leading cancer research institutions advised that those interested in reducing their risk of many types of cancer consume a diet that is mostly fruits, vegetables, cereals and legumes. They declared that up to 40 percent of cancers are preventable, with diet, physical activity and body weight appearing to have a measurable bearing on risk. In 1996 the American Cancer Society released similar guidelines, including the recommendation that red meat be excluded entirely from the diet.Heart disease does not have to be a death sentence or mean a life of cholesterol-lowering drugs and bypass surgery. By prescribing a vegetarian diet, regular exercise and spiritual nourishment for his heart patients, Dean Ornish, M.D., proved that the progression of this number-one killer can be halted and even reversed.In 1995, 683,000 people died prematurely as a result of atherosclerosis-related diseases. In other words, they died largely as a result of their meat-eating ways. This figure represents 29 percent of all deaths for that year.

Meat contains 14 times the amount of pesticides as plant foods, since pesticides get concentrated as they move up through the food chain, and since they’re more easily stored in fatty tissues.The EPA discovered that the breast milk of vegetarian women contained far lower levels of pesticides than that of average Americans. A study reported in the New England Journal of Medicine found that “The highest levels of contamination in the breast milk of the vegetarians was lower than the lowest level of contamination…(in) non-vegetarian women… The mean vegetarian levels were only 1-2% as high as the average levels in the U.S.”In the fall of 1996, a study showed that prenatal exposure to PCBs, even relatively small amounts, can impair intellectual development in children. Aside from fish, PCBs can be found in other high-fat foods such as cheese, butter, beef and pork. Women who plan to become pregnant were also advised by the study to avoid foods containing PCBs because the chemicals can remain in their bodies for years.An early ’90s EPA report found that 95 percent of human exposure to dioxin, a known carcinogen, comes from consuming red meat, fish and dairy products. Later, chicken and eggs were added to the list. Dioxin builds cumulatively in fatty tissue. The only way to flush it out is through rigorous fasting or via lactation. When a batch of dioxin-contaminated soybean feed entered the food chain in 1997, the FDA set limits on concentration at one part per trillion. If all animal foods were held to this standard, it is likely that many would not be cleared for human consumption.

In the United States, farm animals receive 30 times the antibiotics that people do–not so much to treat infection, but to make the animals grow faster on less feed. Though perfectly legal, the practice is, in effect, promoting the selection of antibiotic-resistant bacteria. Some of these bacteria can cause human diseases that physicians are finding difficult to treat. The practice is adding to the general worldwide crisis of drug-resistant disease. Each year, 60,000 Americans die because their medications were ineffective in combating bacterial strains.Every year, on average, each American becomes sick and 9,000 people die from something they ate. That something was probably of animal origin.Except in rare instances, neither the USDA nor the FDA has any regulatory powers on farms where pathogens originate. With the exception of E. Coli O157:H7, dangerous bacteria are legally considered “inherent” to raw meat. It’s up to consumers to neutralize pathogens with cooking. Two of the “legal” ones–campylobacter and salmonella–account for 80 percent of illnesses and 75 percent of deaths from meat and poultry. One hamburger can contain the meat of 100 different cows from four different countries. One infected animal can contaminate 16 tons of beef.The Centers for Disease Control estimates that campylobacter infects 70 to 90 percent of all chickens. Campylobacter infections give their human victims cramps, bloody diarrhea and fever and lead to death for up to 800 people in the United States each year. For 1,000 to 2,000 people per year, infection will lead to Guillain-Barré syndrome, a disease that requires intensive care for several weeks. A September 1997 sampling of supermarket chicken in Minnesota found 16 percent infected with an antibiotic-resistant strain of campylobacter.A USDA microbiologist declared in a Time magazine story on processed poultry that “the final product is no different than if you stuck it in the toilet and ate it.” No wonder: A 1978 USDA rule allows poultry processors to wash contaminated birds rather than discard them or cut away affected parts. “Wash,” as interpreted by the poultry industry, means “communal dunk” in what amounts to a virtual fecal soup that ensures salmonella cross-contamination.

Vegetarians have also been shown to have more endurance.At Yale, Professor Irving Fisher designed a series of tests to compare the stamina and strength of meat-eaters against that of vegetarians. He selected men from three groups: meat-eating athletes, vegetarian athletes, and vegetarian sedentary subjects. Fisher reported the results of his study in the Yale Medical Journal. His findings do not seem to lend a great deal of credibility to the popular prejudices that hold meat to be a builder of strength.
“Of the three groups compared, the… Flesh-eaters showed far less endurance than the abstainers (vegetarians), even when the latter were leading a sedentary life.”
Overall, the average score of the vegetarians was over double the average score of the meat-eaters, even though half of the vegetarians were sedentary people, while all of the meat-eaters tested were athletes.
A comparable study was done by Dr. J. Ioteyko of the Academie de Medicine of Paris. Dr. Ioteyko compared the endurance of vegetarians and meat-eaters from all walks of life in a variety of tests. The vegetarians averaged two to three times more stamina than the meat-eaters. Even more remarkably, they took only one-fifth the time to recover from exhaustion compared to their meat-eating rivals.
Wherever and whenever tests of this nature have been done, the results have been similar. Doctors in Belgium systematically compared the number of times vegetarians and meat-eaters could squeeze a grip-meter. The vegetarians won handily with an average of 69, whilst the meat-eaters averaged only 38. As in all other studies which have measured muscle recovery time, here, too the vegetarians bounced back from fatigue far more rapidly than did the meat-eaters.
——————————————————————–
What to eat
Eat a variety of “whole foods,” with plenty of beans, nuts, whole grains, fruits, and vegetables. Avoid unhealthy foods like trans fats, which are usually listed as partially hydrogenated oils. Deep-fried foods often contain trans fats. Choose margarines that use nonhydrogenated oil, like Earth Balance or Smart Balance. Although a diet consisting of Coke and French fries is technically vegan, you can’t be healthy if you eat nothing but junk food. Vitamin B12: Vitamin B12 is produced by bacteria, and some experts believe that vegetarians used to get plenty of this vitamin from bacteria in drinking water. Since drinking water is now treated with chemicals that kill the bacteria, it’s important to make sure that you get enough vitamin B12 from fortified foods (like most brands of soy or rice milks, some breakfast cereals, and many brands of nutritional yeast,also eggs and milk) on a daily basis or by taking a sublingual B12 tablet of 10 mcg per day.

Iron-beans, dark green leafy vegetables (like spinach),whole grain breads, Also eat something with vitamin c when you eat something with iron, it increases absorption

Calcium-dark green leafy vegetables (spinach, broccoli, soymilk)

Protein-MYTH: “Vegetarians get little protein.”

Fact: Plant foods offer abundant protein. Vegetables are around 23% protein on average, beans 28%, grains 13%, and even fruit has 5.5%. For comparison, human breast milk is only 5% (designed for the time in our lives when our protein needs are as high as they’ll ever be). The US Recommended Daily Allowance is 8%, and the World Health Organization recommends 4.5%.
Isn’t really hard to get protein, just eat a variety of foods, good sources are beans, brown rice, nuts, whole grain breads,soy foods

Omega-3 fatty acids-flax seeds/oil,walnuts,canola oil

Zinc-pumpkin seeds (best source), beans and lentils, yeast, nuts, seeds and whole grain cereals

Selenium-Brazil nuts are a particularly good source of selenium, so try to eat a couple every day. Eating a small bag of mixed unsalted nuts can be a convenient way to get your daily selenium intake, but make sure it contains Brazils. Bread and eggs also provide some selenium.

Vitamin D- Vitamin D, often called the sunshine vitamin, is another common deficiency in those not drinking vitamin D fortified milk. Synthetic vitamin D is added to both cow’s milk and most brands of soy milk today.

Vitamins A (beta carotene),C, K, E and Folate-variety of fruits and veggies

Iodine-Iodine is a trace mineral that’s important for healthy thyroid function. Table salt is the most common and reliable source of iodine in Americans’ diets. (However, sodium in processed foods usually does not contain iodine.) If you don’t consume table salt, you can get iodine from a multivitamin or from kelp tablets.

Nancy asks…

What are the real benefits of being vegetarian ?

Is it really a good thing for health ?

The Expert answers:

A veg diet has plenty of benefits,I’ll give you the health ones(sorry it’s long,but its has good info)…

“It is the position of the American Dietetic Association and Dietitians of Canada that appropriately planned vegetarian diets are healthful, nutritionally adequate and provide health benefits in the prevention and treatment of certain diseases.Well-planned vegan and other types of vegetarian diets are appropriate for all stages of the life cycle, including during pregnancy, lactation, infancy, childhood and adolescence. Vegetarian diets offer a number of nutritional benefits, including lower levels of saturated fat, cholesterol, and animal protein as well as higher levels of carbohydrates, fiber, magnesium, potassium, folate, and antioxidants such as vitamins C and E and phytochemicals. Vegetarians have been reported to have lower body mass indices than nonvegetarians, as well as lower rates of death from ischemic heart disease; vegetarians also show lower blood cholesterol levels; lower blood pressure; and lower rates of hypertension, type 2 diabetes, and prostate and colon cancer.”They may also have a lower risk for some other diseases such as constipation, diverticular disease, gallstones and appendicitis. Women who eat little or no meat are four times less likely to develop breast cancer than women who eat meat reguraly.An English study that compared the diets of 6,115 vegetarians and 5,015 meat eaters for 12 years found that the meatless diet yielded a 40 percent lower risk of cancer and a 20 percent lower risk of dying from any cause. According to William Castelli, M.D., director of the famed Framingham Heart Study, vegetarians outlive meat eaters by 3 to 6 years.After reviewing 4,500 scientific studies and papers on the relationship between cancer and lifestyle, a team of 15 scientists sponsored by two leading cancer research institutions advised that those interested in reducing their risk of many types of cancer consume a diet that is mostly fruits, vegetables, cereals and legumes. They declared that up to 40 percent of cancers are preventable, with diet, physical activity and body weight appearing to have a measurable bearing on risk. In 1996 the American Cancer Society released similar guidelines, including the recommendation that red meat be excluded entirely from the diet.Heart disease does not have to be a death sentence or mean a life of cholesterol-lowering drugs and bypass surgery. By prescribing a vegetarian diet, regular exercise and spiritual nourishment for his heart patients, Dean Ornish, M.D., proved that the progression of this number-one killer can be halted and even reversed.In 1995, 683,000 people died prematurely as a result of atherosclerosis-related diseases. In other words, they died largely as a result of their meat-eating ways. This figure represents 29 percent of all deaths for that year.

Meat contains 14 times the amount of pesticides as plant foods, since pesticides get concentrated as they move up through the food chain, and since they’re more easily stored in fatty tissues.The EPA discovered that the breast milk of vegetarian women contained far lower levels of pesticides than that of average Americans. A study reported in the New England Journal of Medicine found that “The highest levels of contamination in the breast milk of the vegetarians was lower than the lowest level of contamination…(in) non-vegetarian women… The mean vegetarian levels were only 1-2% as high as the average levels in the U.S.”In the fall of 1996, a study showed that prenatal exposure to PCBs, even relatively small amounts, can impair intellectual development in children. Aside from fish, PCBs can be found in other high-fat foods such as cheese, butter, beef and pork. Women who plan to become pregnant were also advised by the study to avoid foods containing PCBs because the chemicals can remain in their bodies for years.An early ’90s EPA report found that 95 percent of human exposure to dioxin, a known carcinogen, comes from consuming red meat, fish and dairy products. Later, chicken and eggs were added to the list. Dioxin builds cumulatively in fatty tissue. The only way to flush it out is through rigorous fasting or via lactation. When a batch of dioxin-contaminated soybean feed entered the food chain in 1997, the FDA set limits on concentration at one part per trillion. If all animal foods were held to this standard, it is likely that many would not be cleared for human consumption.

In the United States, farm animals receive 30 times the antibiotics that people do–not so much to treat infection, but to make the animals grow faster on less feed. Though perfectly legal, the practice is, in effect, promoting the selection of antibiotic-resistant bacteria. Some of these bacteria can cause human diseases that physicians are finding difficult to treat. The practice is adding to the general worldwide crisis of drug-resistant disease. Each year, 60,000 Americans die because their medications were ineffective in combating bacterial strains.Every year, on average, each American becomes sick and 9,000 people die from something they ate. That something was probably of animal origin.Except in rare instances, neither the USDA nor the FDA has any regulatory powers on farms where pathogens originate. With the exception of E. Coli O157:H7, dangerous bacteria are legally considered “inherent” to raw meat. It’s up to consumers to neutralize pathogens with cooking. Two of the “legal” ones–campylobacter and salmonella–account for 80 percent of illnesses and 75 percent of deaths from meat and poultry. One hamburger can contain the meat of 100 different cows from four different countries. One infected animal can contaminate 16 tons of beef.The Centers for Disease Control estimates that campylobacter infects 70 to 90 percent of all chickens. Campylobacter infections give their human victims cramps, bloody diarrhea and fever and lead to death for up to 800 people in the United States each year. For 1,000 to 2,000 people per year, infection will lead to Guillain-Barré syndrome, a disease that requires intensive care for several weeks. A September 1997 sampling of supermarket chicken in Minnesota found 16 percent infected with an antibiotic-resistant strain of campylobacter.A USDA microbiologist declared in a Time magazine story on processed poultry that “the final product is no different than if you stuck it in the toilet and ate it.” No wonder: A 1978 USDA rule allows poultry processors to wash contaminated birds rather than discard them or cut away affected parts. “Wash,” as interpreted by the poultry industry, means “communal dunk” in what amounts to a virtual fecal soup that ensures salmonella cross-contamination.

Vegetarians have been shown to have more endurance than their meat eating counterparts.At Yale, Professor Irving Fisher designed a series of tests to compare the stamina and strength of meat-eaters against that of vegetarians. He selected men from three groups: meat-eating athletes, vegetarian athletes, and vegetarian sedentary subjects. Fisher reported the results of his study in the Yale Medical Journal. His findings do not seem to lend a great deal of credibility to the popular prejudices that hold meat to be a builder of strength.
“Of the three groups compared, the… Flesh-eaters showed far less endurance than the abstainers (vegetarians), even when the latter were leading a sedentary life.”
Overall, the average score of the vegetarians was over double the average score of the meat-eaters, even though half of the vegetarians were sedentary people, while all of the meat-eaters tested were athletes.
A comparable study was done by Dr. J. Ioteyko of the Academie de Medicine of Paris. Dr. Ioteyko compared the endurance of vegetarians and meat-eaters from all walks of life in a variety of tests. The vegetarians averaged two to three times more stamina than the meat-eaters. Even more remarkably, they took only one-fifth the time to recover from exhaustion compared to their meat-eating rivals.
Wherever and whenever tests of this nature have been done, the results have been similar. Doctors in Belgium systematically compared the number of times vegetarians and meat-eaters could squeeze a grip-meter. The vegetarians won handily with an average of 69, whilst the meat-eaters averaged only 38. As in all other studies which have measured muscle recovery time, here, too the vegetarians bounced back from fatigue far more rapidly than did the meat-eaters.
——————————…
What to eat
Eat a variety of “whole foods,” with plenty of beans, nuts, whole grains, fruits, and vegetables. Avoid unhealthy foods like trans fats, which are usually listed as partially hydrogenated oils. Deep-fried foods often contain trans fats. Choose margarines that use nonhydrogenated oil, like Earth Balance or Smart Balance. Although a diet consisting of Coke and French fries is technically vegan, you can’t be healthy if you eat nothing but junk food. Vitamin B12: Vitamin B12 is produced by bacteria, and some experts believe that vegetarians used to get plenty of this vitamin from bacteria in drinking water. Since drinking water is now treated with chemicals that kill the bacteria, it’s important to make sure that you get enough vitamin B12 from fortified foods (like most brands of soy or rice milks, some breakfast cereals, and many brands of nutritional yeast,also eggs and milk) on a daily basis or by taking a sublingual B12 tablet of 10 mcg per day.

Iron-beans, dark green leafy vegetables (like spinach),whole grain breads, Also eat something with vitamin c when you eat something with iron, it increases absorption

Calcium-dark green leafy vegetables (spinach, broccoli, soymilk)

Protein-MYTH: “Vegetarians get little protein.”

Fact: Plant foods offer abundant protein. Vegetables are around 23% protein on average, beans 28%, grains 13%, and even fruit has 5.5%. For comparison, human breast milk is only 5% (designed for the time in our lives when our protein needs are as high as they’ll ever be). The US Recommended Daily Allowance is 8%, and the World Health Organization recommends 4.5%.
Isn’t really hard to get protein, just eat a variety of foods, good sources are beans, brown rice, nuts, whole grain breads,soy foods

Omega-3 fatty acids-flax seeds/oil,walnuts,canola oil

Zinc-pumpkin seeds (best source), beans and lentils, yeast, nuts, seeds and whole grain cereals

Selenium-Brazil nuts are a particularly good source of selenium, so try to eat a couple every day. Eating a small bag of mixed unsalted nuts can be a convenient way to get your daily selenium intake, but make sure it contains Brazils. Bread and eggs also provide some selenium.

Vitamin D- Vitamin D, often called the sunshine vitamin, is another common deficiency in those not drinking vitamin D fortified milk. Synthetic vitamin D is added to both cow’s milk and most brands of soy milk today.

Vitamins A (beta carotene),C, K, E and Folate-variety of fruits and veggies

Iodine-Iodine is a trace mineral that’s important for healthy thyroid function. Table salt is the most common and reliable source of iodine in Americans’ diets. (However, sodium in processed foods usually does not contain iodine.) If you don’t consume table salt, you can get iodine from a multivitamin or from kelp tablets.

Source(s):
http://www.pcrm.org/health/veginfo/vsk/f…

Http://michaelbluejay.com/veg/natural.ht…

Http://goveg.com/healthconcerns.asp…

Http://www.chooseveg.com/health_overview…

Http://www.cspinet.org/eatinggreen/index…

Order a free vegetarian starter kit
http://www.tryveg.com/cfi/toc/

Jenny asks…

How much should a six year old weight?

My son is six years old 4 feet and weights 79lbs
His doctor said he’s over weight. So how much should my son weight.

The Expert answers:

A 6 year old (male) child who is 79 pounds and is 4 feet tall has a body mass index of 24.2, which is over the 95th percentile, and would indicate that your child is overweight.

Your child’s ideal body weight would be at a BMI at the 85th percentile or below, and so would be about 55 pounds.

That doesn’t necessarily mean that your child has to lose 24 pounds. As he gets older and taller, he may thin out some and therefore just need to stop gaining weight, gain weight more slowly or lose some of that weight. Talk to your Pediatrician for more help interpreting these results.

Http://pediatrics.about.com/cs/growthcharts2/l/bl_ibw_rslts.htm?gender=1&age=6&months=0&feet=4&inches=0&inches_percent=0&pounds_100=NaN&pounds_10=NaN&pounds=NaN&pounds_percent=NaN&pounds_100=0&pounds_10=70&pounds=9&pounds_percent=0&page=5

My son is 9 yrs old and is 4 feet tall (short for his age) and he weighs 56 lbs.

Donald asks…

How would suggest a girl whom is 140 pounds and is 5″4 and 12 years old to work out?

My weight keeps changing to 130 to 140 for some reason but at the moment is 140.
I don’t look fat. But still I just wanna take some pounds off because I saw that the average weight work a girl my age is like 120 or something.I’m turing 13 in November is that helps…So how should I work out?

The Expert answers:

Your body weight is considered “normal” considering your age, gender, and height. The “ideal” weight would be around 128 lbs, but that depends on the person’s genetics etc, so as long as you are in that normal range, you should be fine.

Your body mass index (BMI) is 24.

You can try this for yourself by visiting the following website. Just click on the picture and edit the keywords: http://www.tummywatcher.com/about/ideal-body-weight-by-wolframalpha/

Also, for your age group, the US governments recommends the following physical activity:

Children and Adolescents (aged 6–17)

* Children and adolescents should do 1 hour (60 minutes) or more of physical activity every day.
* Most of the 1 hour or more a day should be either moderate- or vigorous-intensity aerobic physical activity.
* As part of their daily physical activity, children and adolescents should do vigorous-intensity activity on at least 3 days per week. They also should do muscle-strengthening and bone-strengthening activity on at least 3 days per week.

To find our more about the Physical Activity Guidelines published by the Department of Health and Human Services, follow the link below and click on the pdf file: http://www.tummywatcher.com/about/us-gov-publishes-guidelines-for-physical-activities/

George asks…

How much should you weigh at 5 feet and an eight of an inch tall?

My friends all think I am way underweight, but they also all think I’m really short. It’s not a health issue, and I know because I just had my physical, I’m just curious.

The Expert answers:

If you’re an adult over eighteen years of age, click on the NIH web site below. A desirable BMI (body mass index) ranges between 18.5 and 24.9. Thus, your desirable weight range is between 124 and 166. The mid-point here is 145 pounds, so this is perfect.

If you’re a juvenile under eighteen, click on the BMI table for children at the second link below.

All my best to you for a happy,healthy 2010.

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