Your Questions About Fitness

Mary asks…

Can i lose fat while building muscle simultaneously?

The Expert answers:

Yes

Mark asks…

building muscle and losing body fat…?

Right now i am trying to build muscle. I have been eating healthy and about 5 times a day. i’ve been doing it for about 6 weeks and have seen results. How long should this muscle building period last before i start to get cut and tone up? also what are things that i can do while toning so i do not lose the muscle that i have gained through training?

The Expert answers:

Until ur satisfied with the amount of muscle u have gained, i would def go longer than 6 weeks though, i doubt u gained much at all in 6 weeks. Usually bulking periods last several months. Muscle is hard to gain, much harder than fat is to lose.

But when u do cut u need to keep lifting heavy weights and keep ur protein intake high in order keep as much muscle as possible

Lizzie asks…

Can I build muscle while losing weight by doing this?

At the moment I am eating 1200 calories a day in order to lose 1 pound a week, I’m also doing various cardiovascular exercises like running and biking. And I also weight lift at least 3 times per week. Anyways, if I eat around 100 grams of protein each day woul I build muscle while at the same time losing fat? And woul my weight change?

The Expert answers:

First things first, the fastest way to burn fat is with cardiovascular exercises like running and swimming.
Eating protein doesn’t really make you gain fat, but just stock up on your protein source after you weight lift. Protein takes 4 hours to digest so your wont have the urge to binge.Muscle is also heavier than fat so try taking up to 200 grams of protein and carbohydrates instead of fat.As for weight, if you weight lift, you will increase in weight due to muscle mass but your fat percentage will decrease.
So, good luck.

Sandra asks…

Building muscle while cutting body fat…analyze my current situation?

Currently, I am working out 5 days a week, for about an hour and 15 minutes each day. My workout is currently involves no cardio, just weight training. It is a fairly rigorous split-body
workout that consumes all of my available time at the gym, so don’t recommend adding cardio -I have no time for it.

As I have just recently begun this regiment, I haven’t made any significant gains yet. So, in the onset, my goals are to build muscle and lose some body fat. Some would say that these are conflicting goals as one involves under eating , and the other involves overeating to bulk up. Logically, as more muscle equates to more calories burned, however, I am confident that the two can be done simultaneously. Furthermore, I plan on introducing a post workout whey protein shake that would replace dinner, thus assisting in both of my goals.

Am I on the right track? I would appreciate tips and comments that you have.

Thank You

The Expert answers:

What I can say is that to build up muscles you don’t need fats,
and to lose body fat, you should eat non fatty meals.
So the crux is exclude fats from your diet (fats=oils, cheese, etc.) and intake reasonably sufficient amounts of protein rich, vitamin rich, and carbohydrate full of meals.
This will force your body fat to be used up.
All da best

Donald asks…

Will you lose muscle mass if doing cardio?

So I want to build muscle while losing fat at the same time. The problem is that I’ve heard if you cardio such as jogging, you can lose muscle mass?

The Expert answers:

There is a way to lose fat and gain muscle at the same time, you won’t get Great results with either but it is doable. You need to restrict your calories but the deficit needs to be small (around a 10% deficit or so) and of course you will need good proper nutrition.

Cardio isn’t that great for losing fat. Dieting is far more important. Make sure to do resistance training so that your muscles are preserved during your weightloss.

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Your Questions About Fitness

Betty asks…

question about workout and other stuff?

so im 16, 6’1″ tall and average weight id say
i would like to know if this is a suitable workout for a competitive football(soccer for some) player
here it is:
20 pushups
40 situps
40 calf raises
20 pushups
40 situps
40 calf raises
15 arm curls (6 kg weights)
10 throw ins (with 6 kg weights)
20 situps
15 arm curls
10 throw ins
all at a vigerous(if thats how you spell it?) pace.
and also…
its 40 degrees celcius here in australia right now (wishing it was 20 haha)
how many calories would i burn doing all this while i am sweating heapsssssssssssssss?
so please help?
alo will it build muscle over time?
if i should switch it up
what workouts r there i can do??

The Expert answers:

Good. Do it consistently and change the routine time to time.

Sharon asks…

I eat two Skinless boneless Chicken breasts a day, as part of my WEIGHT training. Is this unhealthy in any way

I have been on a diet and strict weight training program for aabout 3 months now. Ive seen very big developments, and the amount of muscle I have built and fat I have lost is incredible. My diet consists of MANY MANY vegetables, All different kinds, even the ones I dont like, Milk everyday, Fibres, very healthy things. Im a freak when it comes to this stuff and take care to make sure everything is right.

My only concern is the meat. I eat two Portions of skinless bonless chicken breasts everyday. They equal to about 300 calories (pretty damn low) and over 40 grams of protein.

My body fat is very low, and i feel great. Im jsut concerned if this is maybe not the best meat to eat for protein… I eat it everyday because I workout everyday (different part of my body each day – 3day routine)

Anyways hope you guys can help.

The Expert answers:

OH no no no no no it is not unhealthy at all continue on what you are doing you see fat is in the skin of the chicken and that’s trans fat or saturated fat in the skin of the chicken.

So enjoy your chicken

Nancy asks…

I am working out six days a week, and making progress. Am I over training?

Mon Wed Fri Bench Press, Bicep Curls, 40 min moderate cardio

Tues-Thurs-Sat (I’m not sure what you call these lifting exercises, so I’ll describe them)

Lawn Mower pulls with dumbell

Dumbells in hand – lift shoulders

Weight tied to dow rod with rope, roll up and down with arms extended

50 lbs on bench bar behind neck with hands in center

40 minutes moderate cardio

I do all resistance training to failure, 5 sets at about 80% max. (I know I need to start working my legs!) To me this seems like a pretty good regiman. I’m looking for insight for ways to improve my training, your experiences in training. Also interested in supplements such as creatine & glutamine, I’ve been taking these for 2 weeks I’ve been training for about 7 months and want to make my workouts really contribute twords gaining mass and defintition. I’m a vegetarian, 6 to 8 meals a day, whey protein, superb diet. But building muscle on a vegetarian diet is difficult. Thanks for your inpu

The Expert answers:

Train each muscle group once a week. You’re not giving your body a chance to rest and grow if you’re training particular muscles 2-3 times a week. Try to do Chest on monday, back and shoulders on tuesday, bi’s and tri’s on wednesday, and legs on Thursday. I use a pyramid for my liftining. For example, I do a quick warmup on bench (135 ten times) then to 205-8, 225-6, 245-4, 265-2. That will put mass and strenght on. Also, start 1 gram of protein for every pound that you weigh. I started this diet earlier this year and have put on a solid 10 pounds. That’s a lot for me.

Lisa asks…

help with some loose skin?

hello i last year i decided to take a health goal and lose weight, i went from 278 pounds to 175 pounds, (and im not overweight as i am 6’5″) and when i was 175 i had a ton of loose skin, so i decided to start building muscle, after 3 and a half months i now weigh 183 pounds and my bench press has gone up over 40 pounds, and i can rep out sit ups all day and i havn’t seen any improvement in my loose skin so will it ever go away thanks in advance?

The Expert answers:

Cut that bad boy off.

Donna asks…

Do sit ups just build muscle or fo they actually burn tummy fat too?

i have abs and im a skinny person but i have a little layer of fat over them that i want to get rid of so we can actually see them. i am skinny when i stand up but when i sit down i look really fat and i have rolls and it just nasty so i dont like wearing bikini;s because when i sit im soo tubby 🙁 so my question: Do sit ups just build muscle or fo they actually burn tummy fat too? cause if want to get skinny (when i sit down i guess?) before swimsuit season and if i do 40-50 situps everyday will i accomplish this? also is it better to do them in the morning or at night?

The Expert answers:

We all have muscles to begin with. You don’t build muscle, but tone it, so that it gets more visible as you lose more of the fat surrounding it. That being said, of course you will lose the stomach fat if you exercise daily. But at the same time, you must be aware of your diet and eat nutritional and healthy food, taking out fast foods, junk food, ice cream, and other fattening products. Situps everyday will indeed give you outstanding results with all this in mind. Morning situps would be better than night, as you’ll feel lethargic and tired if you begin exercising all of a sudden at night when you wake up in the morning. As well, instead of 40-50 at the start, begin with around 25~35 depending on how easily you can do them, and build up accordingly to how much you feel you can achieve. Good luck!

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Your Questions About Fitness

Thomas asks…

How can i increase my weight?

I am 23 years old and my height is 5 feet and 1.5 inches, and my body mass index is 14.34 which is underweight to become pregnant, how can i increase my weight?

The Expert answers:

Eat a lot and exercise. Dont go out and super size every meal at mcdonalds……..but when you are eating have an extra helping of something.

Cut down on the cardio workouts (running; kickboxing; anything that really just makes you sweat and out of breath) and start doing more of the classic workouts; go grab some dumbbells (or machine) and work those arms and chest.

Nancy asks…

Where can I find BMI statistics about the US population?

I am looking for statistics that show how many adults in the U.S are underweight, normal weight, overweight and obese according to body mass index.
I’ve been on the CDC website, but I can’t find any under or normal-weight statistics, and I need those too.

The Expert answers:

Here’s a great chart: http://www.cdc.gov/obesity/data/trends.html

William asks…

Is there an easy way to measure the percent of body fat you have in your body?

I know how to do Body Mass Index, but I didn’t know if there was something I could do without seeing a doctor to figure out what percentage of body fat I have.

The Expert answers:

In fitness clubs they can measure it

David asks…

Is eating one meal a day good for you to lose weight faster?

because i have seen awesome results for me being a 17-year old and only eating one meal a day and it is helping me lose weight fast but i want to know if I lose any muscle by doing this! my BMI (Body Mass Index) has gone down and so has my Fat Percentage! please help me!

The Expert answers:

No very BAD. 6 small smart meals is a super fast way to lose weight

Ruth asks…

How high are my chances of getting pregnant?

I was wondering how fertile I might be. I smoke about a pack a day, don’t exercise, don’t eat very healthily, am 4.5 points below my body mass index, weigh about one hundred pounds and am very small framed. I also have had Chlamydia several times. All of these things -I have heard- are bad for fertility.So I was wondering, about what percent am I fertile? Any helpful advice would be greatly appreciated

The Expert answers:

Your doctor would be the right person to answer your question. If you aren’t ready to be a parent, always use birth control.

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Your Questions About Fitness

Linda asks…

how long to leave between weight lifting sessions and advice for building muscle for female beginner?

I am a beginner, female late twenties UK.

I want to build muscle, i’m not bothered about looking muscly, that would be ok though but I know that won’t happen without alot of effort!! And rather be a bit muscly than flabby as I am now.

How long should I leave between weight lifting sessions??

I’ve been going 3 times a week for over a week now. I’m not overdoing the amount I lift but I’d like to lift weights more frequently but how long should I leave between sessions?

Any pointers or links to useful websites welcome.

Thanks

The Expert answers:

It’s best to exhaust the muscles you want to work on… Do about 8 reps at a weight where doing the 8th is a real challenge and you would be unable to finish a 9th rep. Two or three times a week is about right but recuperate fully before going again (soreness/burn after a workout is OK, but wait until you are no longer sore before lifting weights again). Also, “flab” is usually fat, so diet and cardio workouts are also helpful in toning.

Charles asks…

Building Muscles , In A Good And Quick Way?

I’m a big guy. I want to build up my chest and my arms, to get them big n muscular , whats a good way to start out and a good workout routine?

I got a bench , a couple dumbbells(8’s , 20’s , 25’s) , a curl bar , and some sorta pull up bar attached to weights thing. So whats a good workout for a beginner? And Also is it better to start off with big weights , or small weights and more repetitions? And Please Be As Specific As Possible.

The Expert answers:

If you are a beginner, start out with the light weights until you learn good form and your body gets used to working out. Later, switch to the big weights & fewer reps. But mix that up every other month or so.

Check out this site for various routines.
Www.bodybuilding.com

John asks…

What is the difference between toning, losing weight, and building muscle?

also what is endurance, cardio…etc…

any advice for a beginner…im male, 16, 210lbs, 6ft tall

please help….thanks

The Expert answers:

Losing weight: intended as losing excess body fat

Toning: not being soft and pudgy means you have to tone your muscles, meaning they may not be huge, but they are tight. If someone slaps your upper arm and it wiggles and jiggles, you are not toned. If it is tight and bounces back once, you are toned.

Building muscle: this is more about size of muscle. We have all the muscles we need, it’s a matter of what you do with them. You can let them get soft, or you can work them regularly without weights or light weights (toning), or you can do a weight training program (building muscle)

Endurance is about how much more repetition you can take of the same exercise at the same weight. It is also associated with how long you can do cardio. For example, I ran in the Los Angeles Marathon, which is an endurance race, as opposed to a sprint, which requires just a big power burst over a short period of time. In a marathon, you need endurance, which requires more character qualities than just throwing out that first burst of energy. There’s a difference between running around the block as fast as you can, and running 26.2 miles without quitting. The former is energy, the latter is endurance.

Cardio is cardiovascular exercise. It means getting the blood pumping through your heart at a certain rate for a certain period of time. It is essential for health, and is an important part of any disciplined exercise regimen. The blood flow that cardio provides allows for muscle development and healing through the transmission of oxygen to all the muscle groups and organs (heart, lungs, etc).

Hope this helps! Also check out a video from your library on exercise. It’s free and may give you some more ideas.

Joseph asks…

Need some advice for beginner body building (More detail re-post)?

So I want to begin building muscle. I’m don’t think I need to lose weight, I need to gain weight. So any way I’ve never really exorcized regularly before. I just had a few questions for how I should get started. I already do 20 push ups every day (day 2 so for, I’m pretty pathetic, I can barely do 14 before I need to stop for a minute 😛 ). Would it be better to exorcise at the gym? Or is doing push-ups, sit-ups, and jogging at home fine? I’m on a bit of a tight budget so I’m not 100% sure if I could afford to go to the gym. What are some house hold things I could use to exorcise with? I can’t really afford dumbbells or anything like that. Also just give me any tips you would give a beginner.
Thank you 🙂
Oh, yes I’m 17 if that helps

The Expert answers:

Are you over 16? If so then here is my advice. Yes you can do bodyweight exercises at home and yes they will help improve strength and perhaps a little size (if u eat correctly) because you are a beginner. However soon enough you would need to add more resistance in order to grow. Now free weights are by far the best for this but as you are not in a situation where they are available here’s what u can do. For chest you can do press ups with someone applying pressure yo your back while you do them. For legs you could do squats and calf raises holding something heavy from home. For back and biceps you can get a partner and sit down and take in turns to tug on a towel with the other applying some resistance (sat down facing each other). The same can be done for triceps (you perform extensions while partner applies pressure to towel behind back). You get the idea? Give me an email if u need any more help. Danielson250@yahoo.co.uk

Donna asks…

What is the best work out regiment for beginners?

Im a 27 year old female im 5’5 and i only weigh 107 lbs i want to know how to gain weight and build muscle. I need a good work out regiment to help do both

The Expert answers:

Here is a site with a variety of workouts – it may help you find what works for you as there is a tom of info there.

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Your Questions About Fitness

Betty asks…

What would be ideal measurements for a 6 foot tall woman?

I’m six foot one inches and almost seventeen years old. I’m also 168 pounds, and all the charts I’ve seen suggest that I need to lose at least eight to eighteen pounds. I’ve also heard that it’s not the number on the scale that counts, but the number on the measuring tape.
So what would you consider as attractively healthy female measurements for someone my size?

The Expert answers:

At six-one, 168 pounds, your BMI or body mass index comes in at 22.2 on the NIH (National Institutes of Health) calculator. The desirable BMI range is between 18.5 and 24.9, so you are just fine the way you are.

A general guideline is that a five-foot person should be around 100 pounds. Add six pounds per additional inch for men, five pounds for woman. Using this method, you should be 165 pounds, so again it shows you are at a good weight for your long frame.

Just tone it up with aerobics, stretching and resistance exercise. Most likely your weight will stay close to where it is now.

By the way, I am six feet tall and when I unicycled across the United States, I weighed 165 pounds; at my last weigh-in I was 168.

Merry Christmas and Happy New Year to you and yours.

Lizzie asks…

How do I improve my insulin levels?

All of the women in my family are Diabetic and I really need to improve my Insulin levels so I don’t get it. What are some great ways to improve it?

The Expert answers:

We understand your question. Maintain a normal weight. Exercise at least 30 minutes a day. Nordic walking is fine. And a low glycemic Index diet. Great for the whole family..http://www.mendosa.com/gilists.htm

Nordic walking is defined as fitness walking with specially designed poles. It evolved from an off-season ski-training activity known as ski walking, hill bounding or ski striding to become a way of exercising year-round. Ski walking and hill bounding with poles has been practiced for decades as dry land training for competitive Nordic skiers. Ski coaches saw the success of world class cross country skiers who used ski poles in the summer for ski walking and hill bounding and it became a staple of off-season Nordic ski training. Hikers with knee pain discovered they could walk more powerfully with a pair of trekking poles, often eliminate or reduce hip, knee foot pain, and backpackers found relief from painful backs when using poles.

In 1997, a Finnish ski pole manufacturer Exel, introduced the trademarked Nordic Walker® poles, equipped with special Nordic walking straps, and “Nordic walking” became the accepted generic term for fitness walking with specially designed poles. The Nordic skiing savvy Northern Europeans quickly embraced this dry land hybrid of two of their favorite fitness activities — Nordic skiing and walking, and in a little more than a decade after its introduction in Europe, an estimated 10 million people around the globe have taken up fitness walking with specially designed poles as a regular form of exercise[citation needed].

Description
Nordic walking can be done year round in any climate and anywhere a person of any age or ability might otherwise walk without poles. It combines simplicity and accessibility of walking with simultaneous core and upper body conditioning similar to Nordic skiing. The result is a full-body walking workout that can burn significantly more calories without a change in perceived exertion or having to walk faster, due to the incorporation of many large core, and other upper-body muscles which comprise more than 90% of the body’s total muscle mass and do work against resistance with each stride. ‘Normal walking’ utilizes less than 70% of muscle mass with full impact on the joints of the legs and feet.

Nordic Ski Walking produces up to a 46% increase in energy consumption compared to walking without poles.[1]

Do it, because this is a terrible disease.>

Sandra asks…

What are the average weight brackets for a woman of my age and size?

I am 5ft 9, 10st 2, and 20 years old. Im told im too fat and that i should be closer to 9st.
I think its 142 lbs.

The Expert answers:

Who told you that ur too fat..unless the doctor is the one that told you..but i don’t think that you are..The calculations that i have made according to ur height and weight..ur BMI (Body Mass Index) is about 21.1..

BMI Categories:

Underweight = <18.5
Normal weight = 18.5-24.9
Overweight = 25-29.9
Obesity = BMI of 30 or greater

Am also 20 years old…am 5ft 6 and weight 9st.4..My BMI is 21.0…
Please Don't listen to whoever told you…if you want accurate measurements..a doctor should be able to do that for you and tell you whether ur ok or not…

Laura asks…

How do you figure out how much body fat you have?

I just wonder how much of my weight is fat and how much is muscle.

The Expert answers:

You can have it done professionally or you can buy a scale that measures body fat or if you are not athletic, you can use a Body Mass Index. Body mass index (BMI) is a measure of body fat based on height and weight that applies to both adult men and women. This will give you a good guestimate if you are not athletic.

Sharon asks…

How do I get toned fast for my vacation?

I am leaving for a trip to the Bahamas in 2 weeks. I consider myself to be average weight, I am 5’5 130 pounds and am 22 years old. I would really like to tone and firm up in these next few weeks. What is the safest and best way to do this?
Thanks!

The Expert answers:

You are at a perfect BMI (body mass index) of 21.6 now, so toning up shouldn’t be too hard. The average American woman is now about five-four-and-a-half, 156, so don’t consider yourself average.

Toning up requires a commitment to being the best you can be. A fully toned body has endurance, strength and flexibility

For endurance training, try rope skipping and swimming. You can easily carry the rope with you to the Bahamas, and there is plenty of ocean there to keep swimming once you get there. Click on the second link below to watch a great rope skipping video. If you were to do this half an hour to an hour each day, you would soon be as lean and fit as the woman in the video.

Try push-ups and stomach crunches to tone up your upper body, and you can do these in the Bahamas too. Click on the third link below for the right way to do sit-ups and crunches.

Finally, with all this exercise, you will want to stay flexible, to avoid muscle strains. Click on the last link for a way to begin yoga.

If you pursue these activities for the next two weeks, you will be on the way to total fitness, and you will enjoy seeing how you look too.

Enjoy your vacation!

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Your Questions About Fitness

Nancy asks…

how can i make my legs more..normal??(pics)?

well…i hate my legs..they are rediculously long compared to my body(im 5ft5.5 and have 34″ legs) and also theyre really twiggy and shapeless….here are 2 photots to give you an idea of they are like.
http://i302.photobucket.com/albums/nn102/abbbbiiiii/101_01341.jpg
http://i302.photobucket.com/albums/nn102/abbbbiiiii/2710764910a7717385889l.jpg
so if i had to build muscle, what exercises would i have to do? i cant go to gym coz im only 14. And also will they fatten up as i get older?

The Expert answers:

They will shapen up more as you grow older. For now, try lots of squats and lunges to build the muscle in your legs. It really works. My stepdaughter’s used to look like yours and now that she does those exercises, they’ve really started looking toned.

Maria asks…

I am in 5th grade right now and when i get to 6th grade i want to try out for the cheer leading team, any tips?

They said that tumbling is optional but i want to have the best chance to make this squad. I can not do the splits, any handsprings, or tucks/flips. But I can do a back-bend and, a front handspring on the trampoline and also a front tuck on the trampoline, and then i can do a Cartwheel but i am having a prob with a round off.
Another thing is that i am 5 foot and i weigh between 98-101 (it is diffrent every once in a while). Don’t tell me i am not over weight because i know i am and on the wii it says i am to.
Anyways, could you guys give me some tips on how to become more flexible, how to lose weight and build muscle ( I am already trying Wii fit and i am asking for the new fitness game for Christmas so don’t say that please), and what i should doo to learn everything about Cheer.
One more thing is that what do you think is exspected at middle school tryouts.

The Expert answers:

Im n high school u have to have good grades they prefer u have tumbling skills but u don’t have to if u do u get extra pts.from the judges smile alot … We had 3 days to learn the chant, cheer, dance (which they tought us), but ur school might have u come up with them 4th day was the tryout we were put in groups in four , we also practiced stunting but we ended up not doing it at tryouts tried out for freshmen squad but didn’t make it im a soph. Now i plan to try out for varsity in april.. Im going to be working hard by the way & sometime during my jr. Yr get tumbling lessons to get those skills dwn
did u go to the info. Mtg. Yet?

Jumps: toe touch, front hurdler, herkie, tuck, pike (they want them high)
make sure u have precision,nice tight motions not sloppy or broken wrists

req.: ask any present cheerleaders or the coach if u need tumbling if u do end up needing it take a class cuz u can’t perfect them by urself u can get hurt

work out plans : stretch,cuz u need strength for ur motions, jumps, and when stunting, running/walking
stretches:sit with legs in a V position, as far apart as you can and lean and stretch at the same time on both sides (lean over left leg, then lean over right leg) also, try reaching your hands out in front of you as far as you can while doing these exercises., butterfly as well.If you do this on a regular basis, you will continue to become more flexible.

Meal plan: fruits, veg, sweets every now and then try to stay fit

how to:if u need any tips here are just a few sites i recommend

http://www.cheerleadingcoaches…

Http://www.mspineapple.com

http://www.associatedcontent.c…
Http://www.topcheer.com

oh yea don’t forget to stretch & be loud use ur diaphragm to try to remember the chant cheer or dance use counts of 8- 5 6 7 8
good luck with everything!!!

Chris asks…

I think I have an eating disorder somewhat?

Not bulimia or anorexia necessarily because I know I’m not fat but..

I am about 5’3″ and half and I fluctuate between 96-101 pounds. I’ve been thin all my life. I have really long, skinny legs and a short torso. I have always hated being skinny and wanted to gain weight but it’s really hard. When I was 14-15, I would weigh myself every hour and binge eat, try to eat a lot of calories, etc. and try to gain weight. It was a really bad year for me and even though I always felt insecure about my fat, I have since tried to avoid weighing myself and hate being around people who constantly discuss dieting and trying to lose weight. I also hate when people make comments about my weight.

Anyway, I’ve always gotten full really easily when eating meals although back in the day I ate multiple times a day. Lately though with school (bio major) and friend drama and suffering with bad insomnia, I can barely get three or even two meals in. I’ve always hated breakfast, so I don’t eat for a few hours after I wake up. However, with this insomnia, I have been waking up later and later and it seems like my eating schedule is being shifted even later. If I wake up at 11:30 for my 12:30 class I am starving by the end of it, so I’ll go eat, and I’ll barely finish a meal and become extremely full. Two hours I will hungry again and I’ll go eat and then get really full again. I take a nap after my last class at 6:30 and wake up at 9 hungry. Eat snacks. Get hungry all night. The problem is here at college and dealing with the annoying dining hall hours and horrible, repeat meals. I was expecting to gain weight this year but I’m exactly the same. Just losing my appetite. Forcing myself to eat. Getting hungry at 3am with nothing to eat. Then the whole day repeats itself.

I think my stomach area is healthy (perfectly flat with some abs) and you can’t see any ribs. It’s mainly my legs that make me feel super skinny and I think cause people to make the comments that they do. I’ve seen a lot of girls skinnier than me, but I think I still get lumped into that category. I am starting to get calves and I want to work out to build muscle but I just have no desire to ever. I feel like crap every time I realize how little I eat but I don’t know how to fix this or what this even is. If I force myself to eat more than I want, I will take two hours to eat and feel sick like on the verge of throwing up.

Please give me some input.
“It was a really bad year for me and even though I always felt insecure about my fat”

I meant WEIGHT not fat lol

The Expert answers:

You don’t have an eating disorder. I’m not so sure that you understand the term eating disorder by the way you talk. If you have an eating disorder, it means you are afraid to gain weight and go to extreme measure to not gain it like starving yourself ( anorexia) or vomiting up any food you eat (bulimia). There is also a binge eating disorder where you just constantly stuff your face until you can’t handle any more food. But, this just sounds like you have a small stomach and you get full really fast. Your perfectly fine and healthy.

Sandy asks…

Weight loss/body toning, My Progress (in pictures, update!) Healthier?

I am an idiot and I somehow deleted the last post I made about this… don’t ask. Seriously, I’m a moron when it comes to computers sometimes… I think I’m really like a 60 year old in a 23 year old’s body or something. So I’ll repost… sorry sorry sorry!! If you commented before, feel free to comment again!! Sorry… :

OK, have previously posted pictures of my progress in my quest to get thin (I am 5ft4 and was previously 128 before I lost weight and toned up) and be healthy (not that I was that big before… but anyway…)

I have been really trying to tone my body and build muscle so I don’t look as scrawny as I did in previous months (ie, November 2008– I looked sort of sick at 101-103ish pounds)… I really want to look lean and thin, but not scrawny or sickly. So, I’ve been working on my thighs a lot and I’ve just been toning all over. I think there is a difference and I think I look at least a bit healthier.

SO THE MOST RECENT UPDATE/PROGRESS PICTURE: http://img18.imageshack.us/img18/7629/progressx3.png

So the picture’s dates are as follows:

leftest picture: 2005, 125 pounds
middle picture: 2009 (March) 103/105 pounds
right picture: 2009 (July) 108/110 pounds

So, comments? Opinions? 🙂

If you recall, or don’t care, disregard the following. For those of you who are curious…

This was my first post: http://answers.yahoo.com/question/index;_ylt=AoZcxCQPaVXXkYM.69Pooljsy6IX;_ylv=3?qid=20081123182021AAkRMnE

And this, my second: http://answers.yahoo.com/question/index;_ylt=AnU.u0b_75IYPsJB_UBRxMfsy6IX;_ylv=3?qid=20090408140451AAZ0htK

Again, for the most recent picture and the subject of this post, go here: http://img18.imageshack.us/img18/7629/progressx3.png

Most recent picture is the striped bikini on the right. I took it yesterday (July 24, 2009).

The Expert answers:

Wow ya the middle picture you look wayyy to thin and sick the first picture i could see where you had a little to lose but not that much and the last picture which i guess is the recent one you look great and very tone to me except for your legs i would say need to bulk up a little more and it wouldnt hurt for you to gain maybe 5 more pounds

Laura asks…

So self concious of my legs you have no idea!?

http://i302.photobucket.com/albums/nn102/abbbbiiiii/101_05541.jpg
^^ there they are.

I am just so slef concious of my body..specifically my legs. Everyone says they are really skinny which i spose is partyly the reason i am so worried about them. I always think people are staring at them because they are so ugly and stick like and repulsivly unattractive. They also look like 10 year olds legs. I’m 15 and i spose i am a “late bloomer” seeing as i only started my periods a year ago. But no matter what i try they never get fatter and i cant build muscle even though i do loads of excercise. Argh i hate them! Are they as unnattracive as i think? coz i think they look disgusting

The Expert answers:

DANG. That is HOT. Not joking..that is beautiful.

Who cares if your legs are skinny..better skinny than FAT.

You have awesome legs. I know girl who has legs like you, she and i had something going on, and i was drawn to her by her petite-ness…being that her legs were exposed to me more than the other parts of her body, that drew me in.

Not to metion her personality came first, trust me on that..but her body made it that much better.

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Your Questions About Fitness

Ruth asks…

What does a woman need to join the army/airforce/marines?

I’m 21 and decided that I want to join the military, I have a son and I’m a single mother. Anyone know of any restrictions involving single parents? And as far as physical restraints… Is there a weight limit? Thanks 🙂

The Expert answers:

Yeah. You have to meet the body mass index. So if you’re overweight or too big then they won’t take you. You’ll also have to prove that your child will be taken care of in your absence.

Jenny asks…

what are the odds of gaining weight after pregnancy?

my girlfriend may be preg.(only about a month if she even is)

shes tiny right now, maybe 115 lb max,if that.

what are the odds of a smaller girl getting bigger AFTER pregnancy?

The Expert answers:

Please don’t pressure your girlfriend to not put weight on. The thing you should be most concerned about is how you are going to provide for the child, whether you can bring the child up as best you can, and of course, that the baby is healthy.

In a healthy pregnancy, women put on weight in order to hav a store to be able to nourish the baby in pregnancy and after birth when breast feeding. The best way to loose weight and get your figure back is by giving birth naturally and breast feeding. To keep the weight off and get your pre-pregnancy figure back, it is best to maintain your exercise level that you did before pregnancy (no heart beat over 140 though), eat healthily and walk or swim every day. It is also important for the new mothers health, both physically and emotionally, to loose the weight slowly.

One of my friends boyfriends kept pressuring her to loose weight after giving birth, like the welfare of their child wasn’t the most important thing?? I thought he was an idiot, watching over her while she ate, making comments, uckkk!

See this article from the babycentre webiste.

How much weight should I put on during pregnancy?

First and foremost, it is important to accept that you are going to put on weight during pregnancy! You are meant to because your body is growing and changing to give your baby the best start in life. Here’s where the extra weight comes from:

• At birth, your baby will weigh approximately 3,300g (7.3lb).

• During pregnancy, the muscle layer of your womb (uterus) grows dramatically and weighs an extra 900g (2lb).

• The placenta (afterbirth), which keeps your baby nourished, weighs 600g (1.3lb).

• Your breasts weigh an extra 400g (0.9lb).

• Your blood volume increases and weighs an extra 1,200g (2.6lb)
• You have extra fluid in your body, and amniotic fluid around the baby, weighing 2,600g (5.7lb).

• Plus, you will lay down some fat during your pregnancy to provide you with extra energy for breastfeeding. This comes to about 2,500g (5.5lb).

So, by the end of pregnancy you will weigh about 11,000g (24.2lb) more than you did before you became pregnant. This is an average weight gain but of course, you’re not an average woman. And no woman is. Our pregnancy weight gain estimator can give you a more personalised indication of what you might gain. The amount of weight you should gain will depend on how heavy you were before you became pregnant. Or more accurately, on what your body mass index (BMI).

Robert asks…

If you are what you eat, why do identical twins still look identical when they are old?

At some point the twins are likely to go separate ways and get married etc and eat different foods and do different activities yet even at old age they look the same. I don’t remember EVER meeting identical twins where 1 is fat and the other is as skinny as a rake.
Maybe you have, im just curious.

The Expert answers:

Researchers found for the first time that some people inherit a tendency to burn excess calories, in part by turning them into muscle protein in an inefficient process that wastes calories.
Another study found that identical twins ended up with virtually identical body weights as adults, whether they were reared apart or together..

Identical twins, whose average age was 58 at the time of the study, had nearly identical body-mass indices, whether they were reared apart or together and that the fraternal twins varied much more, even if they were reared together. This means that ”almost all the differences in weight between members of a population are due to genetic differences,” said Dr. Jennifer R. Harris, a researcher with the study who is from the Karolinska Institute in Stockholm.

Since the identical twins who were reared apart had almost identical body weight indices as adults – just as close as the body weights of the twins reared together – the researchers concluded that ”sharing the same environment as a child does not contribute to the similarities in weight,” Dr. Harris said.

Thomas asks…

What is the average weight of an 13 year old asian girl 5 feet tall?

Hi, I’m an 13 year old asian girl who weighs 48 kgs and is 5 feet tall.
I was wondering if i’m overweight or anything like that

The Expert answers:

I calculated your BMI ( Body Mass Indicator ) and got the following results from :

http://www.newcaloriecounter.com/bmi-calculator.do

results:
A child has a Body Mass Index (BMI) of 20.78, percentile 73.26, which is below the 5th percentile,and would indicate that your child is at a healthy weight. Keep in mind that it is still possible for a child to have an eating disorder even if they are at a healthy weight though.

Linda asks…

I am Looking for information on Lapband procedures?

I am 25 and 270 lbs. I am only 5’3″ and have already underwent one back surgery caused by my weight. I am currently breastfeeding my son, but would like to have the surgery maybe after he is weined if I am a candidate.
Has anyone has it or know anyone that has.
I am just looking for the information about the recovery time, hospital stay, success, side effects, any death or serious injury stories. Also how does insurance cover and what types cover.

The Expert answers:

Hi there,

At 5’3” and 270 lbs, your body mass index is about 48. Considering this along with the fact that you are experiencing (and have experienced) significant obesity-related health problems, it sounds like you may be an ideal candidate for bariatric surgery.

To answer your specific question about lapband procedures, there are 2 main options for adjustable gastric banding:

1- LAP-BAND
2- Realize Band

Both have been proven effective, so if you decide to go the lap band route, choose the right doctor then go with the system that he or she is most comfortable with.

You should definitely wait to have surgery until after your child is weaned as bariatric surgery can significantly affect your body’s vitamin and mineral intake (usually takes at least a year to 18 months before your body “settles down” and is ready again for pregnancy).

It appears that you are just beginning your research, and I strongly recommend that you become familiar with all aspects of weight loss surgery (not just lap band surgery as other procedures may be more effective), including:

– Is bariatric surgery REALLY the answer for you? (http://www.bariatric-surgery-source.com/bariatric-treatment.html#Is_bariatric_treatment_right_for_you)
– Life after weight loss surgery (http://www.bariatric-surgery-source.com/life-after-weight-loss-surgery.html)
– Potential risks, complications and side effects weighed against the risks of NOT having surgery (i.e. What are the risks of your obesity-related health problems? Are there any other less-invasive treatments that could be tried first? If not, what is the likelihood that bariatric surgery will improve or cure the problem?) (http://www.bariatric-surgery-source.com/bariatric-surgery-complications.html)
– Bariatric diet (requires a life-long significant change – not following your new diet closely can lead to serious complications up to and including death) (http://www.bariatric-surgery-source.com/bariatric-diet.html)
– Compare the types of bariatric surgery to determine which may be a fit (http://www.bariatric-surgery-source.com/types-of-bariatric-surgery.html)
– Research and choose the right surgeon for you, then meet with him/her, attend their seminars and meet with their patient support groups to learn more about what to expect (http://www.bariatric-surgery-source.com/bariatric-doctors.html).

Take care, and good luck!

Jeff

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Your Questions About Fitness

Sharon asks…

What shape is my body and is it healthy?

My shoulders are 44 inches, my chest is 42 inches, my waist is 40 inches and my hips are 43 inches. Is all this healthy for a man, and what body shape is it?

I’m 176cm/5 foot 9 and a half, and weigh around 205lbs.

The Expert answers:

The best way to tell overall is by Body Mass Index (BMI).
5’9″ at 205 lbs. Is a BMI of 30.3
You are just above the line of overweight to obese.
No, that is not healthy. The shape would be mostly rectangular. Lol

BMI Categories:
Normal weight = 18.5 – 24.9
Overweight = 25 – 29.9
Obesity = BMI of 30 or greater

Mark asks…

What exercise is good for losing weight and fat?

i go to the gym 5 times a week. i do cardio for 1 hour, weight training for 1/ 2 an hour and go into the sauna for half an hour. although i manage to lose 3kg for the 1st month but now i’m not losing any weight anymore and anyone know why? and can u help me not to think about food? because i also have a bit junk food when i think of food. can anyone help me?

The Expert answers:

Get the book called “Fit or fat” by Covert Bailey. It explains exercise physiology in terms that people can understand. You are doing a lot of good things here, but I’m guessing you could tweak your routine for more results with less effort.

Weight training is an excellent way to build muscle, which will burn calories for you even while you sleep. If you get into it in detail, you’ll read about the body mass index. The higher percentage of your body mass that is muscle, the higher your metabolism goes. This is why active muscular young men can eat a lot and not get fat. As we age, and get desk jobs etc. We find a thousand different ways every day to conserve our energy and we find that we can no longer burn off all those calories. So we need a good balanced program of quality foods and exercise.

As attractive as six pack abs and big arms might be, the biggest bang for the buck, or in this case exercise minute, is in your legs. Your leg and butt muscles are the largest ones you have and will deliver the most benefit from being exercised. So your cardio exercise is excellent, and if you ever start to burn out on doing an hour a day, taper back rather than quit. Even 20 minutes is very beneficial.

Weight training is a process where you lift weights to tear your muscle fiber, and then you rest and eat nutrients to rebuild the muscle fiber stronger than it was before. So for the weight training portion of your workout, never work the same muscle groups 2 days in a row. Do upper body one day and lower body the next. Cardio is okay 5 times a week, as long as you do get some rest at least once or twice a week. Eat a lot of protein and vegatables for weight training. Limit simple carbs, like sugars and rice and potatoes etc. Sugars, cut fruit and starches produce profound cravings that snowball out of control very quickly. Try quitting sugar cold turkey for the easiest way to control it.

I am not familiar with the benefits of a sauna, and I suspect they are minimal, compared to excercise and a good diet. Nothing that involves sitting around has ever been shown to be better than excercise and eating healthy food, to the best of my knowledge 🙂

The motivation to make and maintain a lifestyle change can wane from time to time, so be sure to talk to friends and family who encourage you, and read about excercise and healthy eating when you start to feel like you might fall off the wagon.

And remember that if you do suffer a set back, and eat a donut or cake or skip the gym or whatever, its not a failure of your program or you, its a setback, its just a small piece of ground to regain. So jump back on the program and forget about it, rather than throwing up your arms and giving up the hard won gains.

Do not focus on spot exercises, like massive numbers of stomach crunches to lose fat in the midsection. Your legs will burn energy from anywhere on your body. Yes, you tend to burn the fat closest to the muscle using it first, but the burn rate is so much better from using your legs than from doing situps that you are much farther ahead doing your cardio to lose the weight, and doing crunches just to sculpt muscle once you can actually see your stomach muscles again. 🙂

Lastly, try to find recipies you like for healthy foods. Avoid tricks and gimmicks, they will not last. You want to adopt a permanent healthy eating habit. There are tons of high quality meals low in simple carbs and sugars.

Don’t be afraid of fat content in quality foods. Your body needs to ingest a certain amount of fat to function at its best.

Good luck! Your excellent habit of devoting time to exercise 5 times a week puts you in the very top tier of probability for success.

Betty asks…

Can you tell me please how much am I suppose to weight?

I am 50 years old man hight 170cm weight 70kg and body mass index is 24.

The Expert answers:

Sounds about right to me

not too fat, not too slim

you are perfect weight.

Paul asks…

How to go from fat to flat in 1 month?

I have a chubby tummy and school start next month and I need some tips to go from fat to flat. But i don’t do the whole starving myself cuz you loose muscle not fat. Help!

The Expert answers:

I wish schools would teach pupils that drastic diets can do more harm than good. If you are not careful, any limited food diet may deprive your body of the nutrients it needs for its proper development.
It is advisable not to lose more than 8lbs per month if you do not want to damage your health.
More importantly, you did not mention daily exercise which is necessary to prevent heart disease and, especially for females, to prevent them getting osteoporosis – brittle bone disease – in later life, and to keep you fit and healthy.
To diet and control weight properly needs some science behind it.
If you pile on the pounds.you are eating the wrong things at the wrong time and in the wrong amounts. When you eat is just as important as what you eat. Chocolate is best eaten in the morning when you can burn off the calories it gives. If eaten at night when there is likely to be no exercise before going to bed, it will end up as white fat and increase your weight but do it unhealthily. Alcohol consumption is the same and it is best to avoid alcohol if on a diet. Carbohydrates like potatoes and bread are fuels, but will convert to white fat if not used – and this is likely if eaten late of an evening.
Although energetic sports will help you to lose weight, moderate exercise alone will not. The weight loss is usually water which is soon replaced, and it doesn’t burn as many calories as people think. A moderately-loaded exercise cycle ridden at 30 mph only burns around 3 calories per minute and uses 5.6 calories/mile. These figures are not erroneous. As a check: the average 25 year old 5’4” tall woman who weighs 120 lbs. And has a moderately active lifestyle will need 1900 calories all day.(1 day=1440 minutes) That is an average of 1.33 calories/min. The average 25 year old 5’8” tall man who weighs 140 lbs. And has a moderately active lifestyle will need 2280 calories all day. That is an average of 1.6 calories/min.
As someone who has been on a diet and keep fit regime for seven years, my advice is to treat diet as the way to control your weight and leave exercise for keeping fit – you can then forget about calories and just enjoy the exercise. You need to separate the two in your mind.
There are two things you need to know about weight control. The first is how many calories you will need per day.
You are using energy even when you are asleep. BMR is your Basal Metabolic Rate, which is the number of calories you’d burn if you stayed in bed all day. Strangely, if you try a starvation diet to lose weight it will decrease your BMR, making it harder to lose weight and so is counter-productive. BMR decreases as you age, making it harder to lose weight but cardiovascular exercises can increase it. I could have calculated it for you if you’d given your height, weight, age and gender. Once you know your BMR, you multiply it by a factor which depends upon how much physical activity you will do in the day. It ranges from 1.2 (sedentary) to 1.9 (very active). This will give you the number of calories you will need.
The second is an assessment of your weight.
For that you need know your Body Mass Index, which is the clinical figure that determines if you are under-, normal-, or overweight. Again I could have calculated it for you if you’d given your height and weight. The normal range is 18.5 – 24.9.
If you live in the UK I suggest you contact your local NHS office and speak to a Health Trainer. They will measure your height and weight and calculate your BMR and your BMI. Knowing both will let them give you diet and fitness advice which will help you achieve your objective, and they may even throw in free periods in a gym or swimming pool. They’re the experts and their service is free.
If you live in the US ask the equivalent people at your local Medical Center.

Mandy asks…

What is the ideal weight for a parerescue man whose height is 5’10?

Hi I’m Interested on joining the Airforce to be a PJ. I just wanted to know how much I should weigh for it.
Thanks!

The Expert answers:

Here’s a BMI (body mass index) calculator- http://www.mayoclinic.com/health/bmi-calculator/NU00597

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Your Questions About Fitness

Michael asks…

What are the different steps taken in order to build strength with muscle and building strength?

What are the different steps taken in order to build strength with muscle and building strength without building muscle mass?

Also, how often should one workout? I hear different patterns from once a week to three times a week

The Expert answers:

I think your talking about the Bruce Lee look but your question is pretty ambiguous,well the legend trained EVERY day-using Weider’s heavy/light principle low reps for up to 260lbs in bench press 3 sets of 10 and then repping out with 20-30 of 100lbs on his light days in order to flood the body with anabolic nutrient’s and giving it a different stimulus,but CARDIO and press ups were his main exercises,running,skipping,cycling etc and combine ALL that with a very strict diet and you have the results and the best physique i have ever seen….

Linda asks…

Is creatine good and safe for building muscle?

So I like to workout and was wondering if I could or should use some natural muscle building products to help me build more muscle. I am kind of skinny, but muscular too and I would like to gain some more weight (muscle).Did or does anyone take creatine? Does it work? I know you have to workout too when taking it. What are the pros and cons when using creatine?
Also if I take creatine then stop will my muscles go away or something?

The Expert answers:

I would say so. You will probably get a lot of mixed answers. I am currently on creatine, and find it very helpful. Essentially what it does is produce more ATP (technically it actually converts more from ADP, but we won’t get too into the scientifics), which is what your muscles use for energy when enough oxygen is not available. So really it is essential to anaerobic exercise. This means you can do more reps, which will give you a better work out, break your muscles down more, and build you up bigger and stronger. Creatine also lets your muscles absorb a ton of water, which makes them look larger. The only problem with creatine is the fact that it has given many people kidney problems. But there is an easy solution to this . . . DRINK A TON OF WATER! And I do not mean just your eight glasses a day. I mean 2 gallons a day! No joke! It will be good for your kidneys, fill your muscles up, flush fat and toxins out of your body (making you look more cut and ripped), and is just healthy in general. So all in all, creatine is wonderful if you are willing to put the work into it. Just make sure to keep your muscles fueled with a mass amount of protein. At least 150 grams a day, but aim for more! To end this long summary I will say that creatine is the most studied muscle enhancer on the market. It is not a drug, and would not be legal if it were bad for you. Your body will not stop producing creatine naturally if you stop taking it. That is testosterone and steroids. So it is very safe. Take 5-10 grams of creatine a day. Hope this helps. Peace.

Susan asks…

What are good foods for building muscle?

If i could just have a list of good muscle building foods? Or even a diet of some kind?

Any answers appreciated.

The Expert answers:

Eat foods with loads of protein such as beef, chicken, eggs cooked and raw, milk, yogurt, cheese, dairy products, beans, protein shake supplements, peanut butter…. Try to specialize on these sources but not on nuts and legumes….. Also work out

Sharon asks…

What is the best protein shake for building muscle?

I was wondering what protein shake (muscle milk, EAS) would be best for building muscle. Thanks.

The Expert answers:

None…I used to be into body building and what I can tell you is repetition. You must alternate the days. IE: one day you do upper body, the next you do lower body. On Fridays you do a light all over body work out. This is what builds your muscles. The reason for alternating the work outs is to give your muscles a chance to start rebuilding when your lifting weights. Because when lifting weights, you are tearing your muscles down, they need a day of rest between workouts to build back up. Also, the one big problem I see in the gyms, is that 95% of the people in there working out, have absolutely no idea of what they are doing. I see them doing things the wrong way all the time. And if a person is doing it all wrong, they will not get the results they are looking for and the results they do get, won’t be to their expectation. I had 2 trainers. One for toning and one for body building. And they were well qualified. Most gyms today don’t have people like that. They have people who’ve sat in a class for a couple of days. Not someone who’s gone to school for it. Well, I hope this helps. Good luck.

Lizzie asks…

What are some good protein sources for muscle building?

I am a small 145 lb guy and I wanting to get bigger, around 185. I get that building muscle takes time so regardless of how bad I want it, I have to wait. I have been lifting for about a month and I think I have gained around 5 lbs of muscle. My workouts are very short but I lift extremely hard with very low reps (like 1 or 2 times). I have been taking some whey protein shakes that I got from Wal-mart. I take in about 120 grams of protein from that alone. And I try to eat alot to but it just isnt working out for me as well as I planned. I want to be able to have around 400 or 500 grams of protein a day. So does anyone recommend any high protein shakes or supplements or something to help me hit this 500 gram mark everyday? Or maybe even something else I havent thought of?

The Expert answers:

It’s a bit early for you to be lifting in that rep range because your form could not possibly be that good yet.Whey has the highest biological value of any protein source for humans.It’s not protein alone that will make you grow because you need to take in far more calories then you’re burning.If you don’t you run the risk of breaking down lean muscle for energy so good sources of carbs are a necessity for gaining mass,Rice,pasta and oatmeal are amongst the best for this purpose.You need to get protein every three hours to retain a positive nitrogen balance.Beef,eggs,chicken and pork are some of the better sources but you must include a balance of other good food to remain healthy and get ALL of the nutrients that you need.A 3-8 rep scheme will probably work better because of the lactic acid that it creates.This will help raise you growth hormone levels but for now just concentrate on proper form.You’re probably using Body Fortress if you get it from Wal Mart.You can get Designer Whey from DPSNutrition.net for even less and it’s 47% better than regular whey because it’s hydrolyzed and glutamine enriched

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Your Questions About Fitness

Daniel asks…

What are the best ways for a woman to build muscle?

I’m 19 years old and 47kg which is a healthy weight for my height, i don’t necessarily want to lose weight i just want to build more muscle in my arms, legs and abs and be more toned. I eat fairly healthy already and bike for about 60 minutes each day. What are some exercises and tips that could help me?

The Expert answers:

I would highly recommend the P90X program. It is hard work, but it will definitely build muscle in all the areas you mentioned and tone up what you have.

P90X consist of 13 workout dvds that are designed along the lines of muscle confusion. You basically do strength training one day and then cardio the next. The strength workouts are designed where you do several reps of different exercises for specific body parts. For example during the first month you will work Chest & back together and then shoulders and arms together and then Legs & back the final day. In the second phase the strength workouts all change so that your body doesn’t get used to doing the same exercises.

It really is a great program. I lost 15 pounds (which I needed to lose), but the biggest thing for me was that I lost 6% of my body fat dropping my bmi to 15%. I have muscle definition that I have never had before. It is an awesome feeling.

If you would like more information or have any questions, please feel free to contact me.

You can look at the product at the following link:

http://teambeachbody.com/shop/-/shopping/MDP90XDVDK38?referringRepId=31195

Thank you,

Jenny

Steven asks…

how to build muscle (in Arms) women?

i play basketball im a samll forward and my dad tells me i need to build muscle to shoot a foul shot without jumping beacuse i always go over the line so yeah what are some different exercies to build muscle in my arms? oh i would need to be able to gain the muscle in a few weeks for tryouts.
Thanks

The Expert answers:

The main body weight exercises would be pushups and pullups.

Ruth asks…

What are some home exercises to build arm muscles for women?

I’m 18 and I can hardly do any push-ups. In college there will be some activities that will require some strength, so I’d like to build a little muscle, mostly biceps and triceps.
I lift weights in the machines when I go to the gym, but I can’t go to the gym more than 2 or 3 times a week. Are there any exercises I could do daily at home with just some 10 pound dumbbells?

The Expert answers:

You can do dumbbell shoulder presses. These will build your triceps and shoulders. Sit or stand with your back straight with the dumbbells at shoulder height and press them upward. You can do arm curls, which will work your biceps. Stand with your arms hanging at your side and curl the dumbbells to your chest using your biceps. Don’t rock your body to raise the dumbbells. You can also do push ups on your knees until you can do more the correct way.

Mark asks…

Can masturbating make it harder to get in shape and build muscle for a woman?

I have heard that isn’t good for guys to ejaculate while training because it messing up their muscle building or something like that (not sure why or what it does). I’m trying to lose weight and build muscle as I train to get into the Navy. I like to masturbate and get myself off so should I not do that or does it not matter as I am a woman?

The Expert answers:

WTF?
I am at a lost of words……….
I swear today’s generations are getting more and more retarded.

Charles asks…

How do you feel about women with muscle?

how many of you would date a woman with muscles that were bigger than your own and do you think that it’s weird for someone else to date a body building female she is a woman the only difference is that she has muscle so what’s the problem is beauty only in the eye of the beholder shouldn’t they be entitled to happiness to what do you say?

The Expert answers:

I know some guys who do like muscular girls, and other guys who don’t. Like you said, “Beauty is in the eye of the beholder.” Everyone has different preferences and taste, so it is nice to have a little variety nowadays.

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