Your Questions About Fitness

Susan asks…

How much do I have to weight to be obese?

I am not going to say my weight, but I am 5’4. And I am 13. How much do I have to weigh to be overweight or even obese?

The Expert answers:

Try finding out your BMI (Body Mass Index): http://www.nhlbisupport.com/bmi/

The validity of this measure is controversial, but is an okay start.

At 13, you are pretty young and still growing, so if you fall into the overweight category, I wouldn’t worry.

My uneducated guess for a good weight at 5’4″ for a girl is around 120-130 lbs. If you’re over 160, I would say your starting to get in the overweight range. Over 180 is when you might be obese.

You’ll notice from the BMI website there is no gender specific calculation (male or female doesn’t matter). This is a flaw in the site as there should be gender considerations, because women tend have more body fat near their skin compared to men.

Daniel asks…

What about these death panels built into the ACA?

Obama didn’t deni it! Do any of you really want the government deciding what care your doctor can give you? What a bunch of socialist do do!

The Expert answers:

12/12/11 Canadian Broadcasting Company, cbc.ca: Surgery wait times longest in 18 years.
-The median wait time is 19 weeks between the referral from a general practitioner and the start of elective treatment (examples: inguinal hernia surgery, cataract surgery, mastectomy for breast cancer, donation of a kidney by a living donor. Wikipedia)
finds the report, released by the Fraser Institute Monday.
-Wait times for a referral to a specialist rose to 9.5 weeks in 2011 from 8.9 weeks in 2010. And the wait time between a visit to a specialist and actual medical treatment increased to 9.5 weeks from 9.3 weeks, according to the report.
-Wait times for different types of medical procedures also vary in length. Patients wait the longest between a GP referral and plastic surgery, an average of 41.6 weeks, while those waiting for medical oncology [that’s cancer, folks] begin treatment in 4.2 weeks.
-“Canadians are being forced to wait almost 4 ½ months, on average, to receive surgical care, prolonging the pain and suffering patients and their families are forced to endure.” said Mark Rovere, a co-author of the report.

May 2012 survey at http://www.doctorsandpatients.org/images/files/DPMA_SurveyResults.pdf:
Doctors were asked: “How do current changes in the medical system affect your desire to practice medicine?” The results:
“Makes me think about quitting,” 83%; “Unsure/no,” 13%; “I’m re-energized,” 5%

8/24/12 Financial Times, London: The National Health Service (NHS) is suffering a “brain drain” of doctors as more medics trained at taxpayers’ expense choose to pursue their…
[they’re leaving the UK to go to where they make more money and work less]

4/6/12 http://www.dailymail.co.uk/health/article-2126379/Sentenced-death-old-The-NHS-denies-life-saving-treatment-elderly-mans-chilling-story-reveals.html:
According to shocking new research by Macmillan Cancer Support, every year many thousands of older people are routinely denied life-saving NHS treatments because their doctors write them off as too old to treat.
The article notes that, “IN AMERICA, DOCTORS PIONEERING THE FIELD OF ‘GERIATRIC SURGERY’ PERFORM OPEN-HEART SURGERY ON PEOPLE IN THEIR 90’S.” [my emphasis]

4/28/12 http://www.guardian.co.uk/society/2012/apr/28/doctors-treatment-denial-smokers-obese: A majority of doctors support measures to deny treatment to smokers and the obese…
Bedfordshire PCT, for example, decided to withhold hip and knee surgery from obese patients until they had slimmed down by 10% or had a body mass index of under 35.
Smokers and obese people are already being denied operations such as IVF (invitro fertilization), breast reconstructions and a new hip or knee in some parts of England. The medical magazine Pulse last month found that 25 of 91 primary care trusts (PCTs) had introduced treatment bans for those groups since April 2011.
Dr Ringrose said: “Perhaps its time for the NHS to have a realistic discussion with UK taxpayers about what treatments it can continue to cover.”

-7/15/12 The Daily Mail, UK: “Thousands could lose their sight as NHS [National Health Service] cuts cataract surgery by a quarter”

-3/19/09 http://articles.cnn.com/2009-03-19/politics/health.care.poll_1_health-care-americans-coverage?_s=PM:POLITICS:
80% of Americans questioned in a CNN/Opinion Research Corp. Survey released Thursday said they’re satisfied with the quality of health care they receive.

Robert asks…

How much of a difference is a 5 pound weigh lost ?

I’m 128 pounds, 5’4 & I want to lose fat in my thighs and butt, breast. will that 5 pounds be much of a big difference !

The Expert answers:

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.
You should weigh your portions at mealtimes to avoid overeating.
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 with age, making it harder to lose weight as you age but cardiovascular exercises can increase it. I could have calculated it for you if you’d given your age. 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. In your case it is 22.0 and the normal range is 18.5 – 24.9, which equates to 107 lbs. – 145 lbs. At your height, so you are nicely in the middle of the normal range. If you lose 5lbs. Your BMI will drop to 21.1, still inside the normal range. You won’t gain much out of doing it, so ask yourself – is it necessary, or it is purely vanity that makes you want to do it?
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 biometrics 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.

Thomas asks…

When exercising using HIIT should i be on a calorie deficit or will i lose muscle doing this?

I want to know if i exercise with high intensity interval training if i should be on a calorie deficit or at maintenance level for calorie intake? If I’m on a deficit on HIIT will this strip away muscle instead of fat?

The Expert answers:

Calorie deficits are hardly ever good when combined with ANY type of training and especially so for that of any High Intense training rather Intervals or not. The more work your body is forced to do, the more your body requires when it comes to calories and nutrition.

If you do this, you will most likely starve the body of required nutrients, and in turn will NOT lose any fat, but muscle instead. Never go under the BMR, never! Always maintain at least the minimum required calories for you as a male or female, with your bodyweight taking into consideration, body fat and muscle mass.

Keeping it simple:

Eat 4-6 small well rounded meals consisting of Protein/Carbs/Fat using the 1,2,3, rule of thumb as with the portion sizes.

Also take into consideration that carbs are needed and required by the body for several reasons, so steer clear from those that state carbs are bad. Carbs are GOOD! The thing is, all carbs are not good carbs as all carbohydrates are NOT created equal. Especially in todays American society riddled with white breads and white pastas that are refined man made reproduced garbage, stripped of all the naturalness mother nature intended it to have and provide us with.

Stay away from high glycemic carbs and learn what the Glycemic Index is and how to use it to your advantage.

I wil have an article soon for your reading pleasure, or you could read more into it and the modified GI chart from Dr. Colgans book, in which he uses on Athletes. Contact me for details if you wish to know more.

Laura asks…

how to calculate body fat percentage without a measurer?

i dont have one a measurer,therefor i cant measure waist,neck,wrist,etc
howelse can i know?

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

it won’t be as accurate as if you measured yourself though.
You can buy these measurers really cheap at any dollar store.

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Your Questions About Fitness

Thomas asks…

What is the best method, healthy or unhealthy to lose the fat?

I am a 27 year old male, I work as a bouncer. I have alot of muscle, but I want to lose the fat. I am 6’1” , and weigh in about 340lbs. I want to shed this as quck as I can, and I do work out. I eat twice a day, and have lowered my portions. I don’t drink alot of water however, mainly ice tea. My arms measure 13” around, of pure rock hard muscle, but my gut area is out of control. Any suggestions?

The Expert answers:

The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:

*1) Burn more calories then you’re consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm

Get an online, desktop, or cell phone diet and fitness calculator. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.

Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
Adults: http://www.halls.md/ideal-weight/body.htm
Teens/Children: http://www.kidshealth.org/kid/exercise/weight/bmi.html

It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.

Here are two articles on how to break through a weight loss plateau:
http://www.webmd.com/content/article/86/99147.htm
http://www.webmd.com/content/pages/18/102117.htm

*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.

Do not try fad diets or diet pills. Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html

The following are food pyramids and several articles on what you should eat everyday:
Food Pyramids:
http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d
http://www.mypyramid.gov/
Antioxidant Superstars – Vegetables and Beans:
http://www.webmd.com/content/article/104/107638.html
Antioxidant Loaded Fruits:
http://www.webmd.com/content/article/104/107640.html
Good Carbs Mean Better Weight:
http://www.webmd.com/content/article/100/105783.htm
The Benefits of Protein:
http://www.webmd.com/content/article/85/98824.htm
Some Fats Are Good For You:
http://www.webmd.com/content/article/49/40075.htm
Antioxidants in Green and Black Tea:
http://www.webmd.com/content/article/104/107641.html
What You Should Eat Daily:
http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_201.jhtml
Best Foods to Fight off Disease and Keep You Healthy:
http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_101.jhtml

*3) Perform cardiovascular, core, and/or strength training on most days. Read a book or find a certified trainer to make sure you’re doing all exercises correctly.

The following is a website and numerous articles on cardiovascular, core, and strength training:
Exercise Prescription on the Net
http://www.exrx.net/
Starting an Exercise Program:
http://www.primusweb.com/fitnesspartner/library/activity/startexercise.htm
Strength Training Basics:
http://www.primusweb.com/fitnesspartner/library/activity/trainbasics.htm
Cardiovascular Machine Workouts:
http://www.primusweb.com/fitnesspartner/library/activity/cardiowork.htm
Balance Your Way to a Stronger Body:
http://www.webmd.com/content/article/64/72314.htm
Understanding Your Training Heart Rate:
http://www.primusweb.com/fitnesspartner/library/activity/thr.htm
Exercise Errors:
http://www.primusweb.com/fitnesspartner/library/activity/errors.htm
Getting a Flat Stomach:
http://www.webmd.com/content/article/71/81365.htm
Weight Lifting – Does Order Matter:
http://www.webmd.com/content/article/80/96440.htm
Encouraging Exercise in Your Kids:
http://www.webmd.com/content/article/95/103524.htm
Strength Training Safe and Effective for Kids:
http://www.webmd.com/content/article/32/1728_81005.htm

*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.

*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A reputable test you can take to measure your biological age is at http://realage.com
Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier.

Send me an email or yahoo instant message to “gainbetterhealth” if you have any questions and good luck!

*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.

Michael asks…

How to lose weight without building up TOO much muscle?

my thighs could do with losing a bit
i’ve been exercising
but i don’t want to build up a load of muscle
any ideas?

The Expert answers:

Concentrate on losing/burning fat. When you lose fat you will achieve the toned look, look slimmer, leaner and overall better. You can try P90X , but P90X costs $125 and it takes 90 days for results. A better choice and even a faster and free program is the specialized fat burning program called the Fat X 12 fat burning workout and diet program. It’s a 12 day workout and diet plan you can cycle as many times a you want. The workout videos and diet are free on the Fat X 101 blog. It’s an awesome program to burn fat and tone up! Good luck!

Richard asks…

How do you gain weight the healthy way,without going overboard?

I am normal weight for my size. I’m 101 pounds counting clothes. I’ve been trying and hoping to gain about 5 lbs. Any suggestions? I also eat constantly. Little bit all day long.

The Expert answers:

Hi dear,
follow these guidelines to gain healthy weight
– Eat nutritious foods that are high in calories. Examples are whole-grain breads, vegetables such as avocados and potatoes, kidney beans, lean red meat, poultry and fish.
– Increase the caloric value of your meals. Add powdered milk to casseroles for added calories, add avocados and olives to sandwiches, add wheat germ to your cereal, add chopped meat to your pasta sauce, and so on.
– Avoid skipping meals. Knowing how to gain weight involves consistent eating. Eat three meals a day and at least two snacks.
– Increase your normal portion size. Take a second scoop of pasta, or add two bananas to your oatmeal.
– Choose higher-calorie foods when given a choice. For example, corn is higher in calories than green beans.
– Relax – excessive fidgeting and restlessness can burn up a lot of calories.
-Add weight lifting to your exercise program. It helps build muscle mass.
– Balance your caloric intake with the number of calories you’re burning. You need to be taking in more than you use up, and you may need to ease up a little on your exercise program.
Good luck
:o)

Carol asks…

How can I build leg muscle without any real equiptment?

I am a 15 year old guy and I have fairly skinny legs. I want to beef them up in the next few weeks but I don’t know how since the only workout/training gear I own is an olyptical and assorted dumbells. I also have stairs in my house would it help to workout on them?

The Expert answers:

Before you start a diet and exercise program read the following articles:
http://teenadvice.about.com/cs/bodyimage/bb/teendieting.htm
http://www.webmd.com/content/article/101/106227.htm

Please read the recommendations below and go to this website for leg exercises (animated pictures): http://www.exrx.net/Lists/Directory.html

The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:

*1) Burn more calories then you’re consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm

Get an online, desktop, or cell phone diet and fitness calculator. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.

Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
Adults: http://www.halls.md/ideal-weight/body.htm
Teens/Children: http://www.kidshealth.org/kid/exercise/weight/bmi.html

It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.

Here are two articles on how to break through a weight loss plateau:
http://www.webmd.com/content/article/86/99147.htm
http://www.webmd.com/content/pages/18/102117.htm

*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.

Do not try fad diets or diet pills. Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html

The following are food pyramids and several articles on what you should eat everyday:
Food Pyramids:
http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d
http://www.mypyramid.gov/
Antioxidant Superstars – Vegetables and Beans:
http://www.webmd.com/content/article/104/107638.html
Antioxidant Loaded Fruits:
http://www.webmd.com/content/article/104/107640.html
Good Carbs Mean Better Weight:
http://www.webmd.com/content/article/100/105783.htm
The Benefits of Protein:
http://www.webmd.com/content/article/85/98824.htm
Some Fats Are Good For You:
http://www.webmd.com/content/article/49/40075.htm
Antioxidants in Green and Black Tea:
http://www.webmd.com/content/article/104/107641.html
What You Should Eat Daily:
http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_201.jhtml
Best Foods to Fight off Disease and Keep You Healthy:
http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_101.jhtml

*3) Perform cardiovascular, core, and/or strength training on most days. Read a book or find a certified trainer to make sure you’re doing all exercises correctly.

The following is a website and numerous articles on cardiovascular, core, and strength training:
Exercise Prescription on the Net
http://www.exrx.net/
Starting an Exercise Program:
http://www.primusweb.com/fitnesspartner/library/activity/startexercise.htm
Strength Training Basics:
http://www.primusweb.com/fitnesspartner/library/activity/trainbasics.htm
Cardiovascular Machine Workouts:
http://www.primusweb.com/fitnesspartner/library/activity/cardiowork.htm
Balance Your Way to a Stronger Body:
http://www.webmd.com/content/article/64/72314.htm
Understanding Your Training Heart Rate:
http://www.primusweb.com/fitnesspartner/library/activity/thr.htm
Exercise Errors:
http://www.primusweb.com/fitnesspartner/library/activity/errors.htm
Getting a Flat Stomach:
http://www.webmd.com/content/article/71/81365.htm
Weight Lifting – Does Order Matter:
http://www.webmd.com/content/article/80/96440.htm
Encouraging Exercise in Your Kids:
http://www.webmd.com/content/article/95/103524.htm
Strength Training Safe and Effective for Kids:
http://www.webmd.com/content/article/32/1728_81005.htm

*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.

*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A reputable test you can take to measure your biological age is at http://realage.com
Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier.

Send me an email or yahoo instant message to “gainbetterhealth” if you have any questions and good luck!

*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.

Lizzie asks…

How to burn the little fat i have while also building muscle?

hello, im 20, male, 135lbs. i want to burn the little fat i have to make my abs show more.(as well on the rest of my body) i run every week. and workout a few times a week. but is there something i can do. (workout routine, diet, something?) i do have intense workout sessions every week, and i have to keep my weight up. any help?

The Expert answers:

Focus on gaining muscle and losing body fat. If you need some workouts that will help, check out the Fat X 101 website. There’s a 12 day fitness program you can download as well as some free “bonus” workouts. Good luck!

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Your Questions About Fitness

Thomas asks…

What is the average height for a thirteen year old?

My dad is 6’3 and my mom is 5’5, hope I get tall. what is the average american GIRL HEIGHT fo a thirteen year old???

The Expert answers:

Well there is no appropriate height for a person, I myself have always been a bit on the short side. There are some tools to let you see where you fall on the percentiles of the charts. Here is a link to a height/weight chart.

Http://pediatrics.about.com/library/growth_charts/ngirlstwo.htm

Note that these charts are not used very much anymore, because they were telling parents that their children were obese when they were not. BMI (Body Mass Index) is more commonly used.

This site explains it a little better.

Http://www.teenhealthfx.com/answers/Sports/1280.html

Daniel asks…

can my body stay out of starvation mode by eating like this?

i went to an online bmr calculator and it said mine was around 1850. if i eat 900 calories on days i dont exercise, 1000 calories on days i do, and 1100 calories on days i exercise and are more active will my body stay out of starvation mode. i read starvation mode happens when you consume 50% or less than the calories you burn so does it have to be exactly 50% or what?

The Expert answers:

You don’t have to eat different amounts on different days. You can eat the same amount each day.

The experts say to lose one pound per week if you want to keep the weight off. Fat has 3500 calories per pound. 3500 / 7 = 500.

So, it would be best if you would eat about 1350 calories per day.

Here is my collection of diet and exercise links:

Ideal body weight calculator for children and adults: http://pediatrics.about.com/cs/growthcharts2/l/bl_ibw_calc.htm

Body Mass Index calculator for children and adults: http://www.keepkidshealthy.com/welcome/bmicalculator.html

This web site from the National Institutes for Health tells how to take charge of your weight: http://www.nlm.nih.gov/medlineplus/weightcontrol.html

Here is a page that explains how to eat a balanced diet for different calorie levels. Although this page is intended for diabetics, this is the same balanced diet that is recommended for everyone. Http://diabetes.niddk.nih.gov/dm/pubs/eating_ez/index.htm

A healthy exercise program addresses all five aspects of physical fitness: aerobic endurance, muscular endurance, muscular strength, flexibility, and body fat composition.


Exercise Recommendations for People Aged 18 to 64

Do both aerobic activities and strengthening activities.

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

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

From the U.S. Federal government: http://www.health.gov/paguidelines/pdf/adultguide.pdf
Also see: http://www.health.gov/paguidelines/

ExRx.net explains how to design a healthy workout, gives directions for specific exercises, explains how to stay motivated, and much more. Http://www.ExRx.net

You may want to compare your progress to the fitness standards of the U.S. Military: http://www.military.com/military-fitness/

Strength training for young athletes: http://www.davedraper.com/youth-strength-training.html

Robert asks…

how can you be tested for mercury poisoning?

from fillings

is it a specific blood/urine or hair test?

and would your gp do it or have to refer you to hospital?

surely they would only do this until you were in a bad enough state to actually send you for testing ?

The Expert answers:

‘What to do’ above is right and well informed

Watch below and view stuff with mercury that is making us ill.
You can buy mercury test kits on the web.

Http://www.youtube.com/watch?v=zrIM2hwrLoc
(Vaccines and autusim)


(Poision in the mouth)
http://www.consciousmedianetwork.com/video/111108.htm
(Chem trails)

http://uk.youtube.com/watch?v=Sd_Mg0xCvcM
(Fluoride and Aspartame)

Watch this video for why you shouldn’t take the vaccines.
Http://www.republicbroadcasting.org/index.php?cmd=videos.video&videoID=147

http://www.consciousmedianetwork.com/video/112408.htm
(What’s in a flu shot)

DON’T TAKE IT!! Or you may get cancer its mass genocide; the vaccine has mercury in it!! It’s the 2d most toxic substance on earth. More people get cancer that take the vaccines, than thoes who do not. In the UK they plan to give every teenage girl free vaccine to supposedly protect them from cervical cancer. Independent scientific evidence shows that there IS no link between the HPV Papilloma virus and cancer, NO LINK! Watch video for evidence – http://www.infowars.com/articles/science/vaccines_hpv_great_hoax_exposed.htm

It’s the same with all vaccines, children’s too, can’t you see the huge increase in autism and other learning difficulties. Mercury is a deadly toxin and a baby’s undeveloped brain has no resistance to the mercury. The same aply’s to the flu jab and the Aids vaccine. The government need sick people because that the biggest money making racket after oil and war. More people make money out of cancer that those who die from it. Do your own research on the Internet, goggle dangerous vaccines or view them on you tube.

WHY do people not ask what is in the vaccine??????????????? Before they put the shot in their body? Even doctors can’t tell what the ingredients are because they just accept what their told and give it to you. Go on ask what’s in it, you won’t get any answers!

Parents of the gulf war solders asking what was in the vaccines that the army gave were told that that was classified information!! (It was actually a flu jab).

VACCINE INGREEDIENTS:
Phenol (poison)
Formaldehyde (Cancer causing)
Alum (Preservative)
Acetone (Nail polish remover)
Aluminium phosphate (toxic deodorants)
Glycerine (toxic liver, kidney and lung damage)
Monosodium glutamate (MSG allergic)
Toxic metals, lead, cadmium, aluminium and MERCUARY (thimerosal)
Faecal matter, dog kidney, monkey kidney
Horse and calf serum, pig blood, horse blood and rabbit brains
Yeast proteins
Antibiotics
RNA and DNA from growth medium including retro viruses from animals
SV40 cancer causing from monkeys associated with brain and lung tumours
Aborted baby lung tissue.
Scary ugh?

Sandra asks…

can you feed a 4 month old baby chocolate milk?

see i wanted to test if she loved chocolate or not & she seems to be fine but i just wanted
to be sure. i do not want her to get sick. i gave her about 4oz of chocolate milk and she drank it all.
please give me a good answer?

The Expert answers:

Giving a toddler or small child flavored milk, such as chocolate or strawberry, has always been rather frowned upon by the mommy set. But a study in the April 2008 issue of the Journal of the American Dietetic Association found that children who drink flavored or plain milk consume more nutrients and have a lower or comparable body mass index (BMI) than children who don’t drink milk.

Chris asks…

How to get periods regular wit pcos?

I m having pcos since past 3 years i m 21 now. Have irregular periods a lot 3 months gap or more . M too depressed ,sad seeing other girls r normal. I want to b alright and healthy like others. What should i do? Will i b able to conceive like others. This eats my brain.i have lot of fat on my belly and just doesn’t go easily. Plz guide me properly. M too depressed coz of dis coz 4 8 years my periods were very regular and can i get those days back?

The Expert answers:

Receive CRYSTAL HEALING from a GENUINE Healer, which will help alleviate your condition. Also consult a Good Homoeopathic doctor, Homoeopathic remedies help immensely in chronic diseases.
Always have nutritious foods daily and never ever let your body weight increase beyond normal BMI (normal value vary with age) (body mass index : height in cm / weight in kg). Unnecessary fat intake adversely affect hormonal balance, hence watch out.
Pcod probably is a inherited disease, hence dont blame yourself or others.
I’ll suggest adopting & caring for little children, because its possible that you could pass pcod to your conceived kids. Visit Central Adoption Resource Authority at http://cara.nic.in/Parents/parent.htm

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Your Questions About Fitness

Sharon asks…

How can I build muscle and mass?

I want to build muscle and alot of mass by summer time starting now but I only have Dumbells that go from 10 – 15 – 20 – 25 – 30 – 35 – 40
so I want a routine or something that I can do with just these to build muscle.

: Dont come here and tell me to goto the gym or buy a machine, please just answer my question.

The Expert answers:

LOTS AND LOTS OF PROTEIN

Chris asks…

How long and how will it take to lose 35 pounds?

How long?
How should i do it?
i want to get thinner but not build muscle
how long will it take?

The Expert answers:

It is not recommended that you lose more than 2lbs per week. Any more can throw off your body’s internal systems and cause damage. You can do it however you want. But the best way is to create a calorie deficit, (i.e. Expend more than you take in.) You don’t have to build muscles, but studies show that resistance training and cardio are the best combination for weight loss. Just because you lift weights does not mean you have to build bulk. You can use smaller weights and do more repetitions and really tone up. The more muscle you build, by toning, the more fat you will burn. I’d recommend strength training 3 days a week and cardio (45-60min) 3 times a week. Good luck.

Linda asks…

What’s the best plan for building arm muscle quickly?

What’s the best supplement to take for building the muscle mass in my arms and does anyone have a good routine i could follow?

The Expert answers:

Yes, a combination of creatine and weight-lifting.

A good routine for arms is a diversified routine. If you use only 1 routine, you only end up working that set of muscles.

If you don’t use a gym, go buy some free-weights. Get something that is moderately heavy for you, whether thats 5 lbs, 10 lbs, 20 lbs, or 25 lbs.

The best is to get the box set at Walmart where there are 2 handle bars and you can add up to 15 lbs of weight for each = 30 lbs. But building arm muscle is kind of useless if you don’t build up shoulders and chest–and until you do this, you won’t get the result you want.

So I will also reccomend buying the Perfect Pushup thing. It’s like $35 but its great because it works out every part of your upper body depending on how far apart you do the push ups.

ALSO***…keep in mind that doing more reps with less weight resistance = more cut and more defined muscles, but less muscle mass. Doing less reps but with more weight resistance = less cut, less definition, but more muscle mass.

John asks…

Advice on how to increase my protein intake to build muscle?

I cannot take whey protein since it constipates me and my Dr. has advised me not to take it. Do I even need whey protein to build muscle? I am already eating egg whites and chicken breasts, but what else should i eat to increase my amount of protein?

The Expert answers:

Chicken

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

Fish

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

Pork

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

Eggs and Dairy

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

Beans (including soy)

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

Nuts and Seeds

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

Mark asks…

How long will it take before I see noticeable weight loss?

For the past week, I’ve been eating around 1600 calories and walking for 2+ hours a day, at a medium pace. When can I expect to see some visual weight loss, mainly from my belly fat? Any estimate would be nice. I don’t care much for the numbers decreasing as I know that they may actually go up due to building muscle, I care more for seeing a visual change.

The Expert answers:

Are you much overweight?

You can see diffrence within a few days.

If you have a bmi of 25 walking is about 200 calories an hour.
If you have a BMI of 35 (obese) walking is about 400 calories per hour.
Do you messure with your belt or how?

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Your Questions About Fitness

Michael asks…

Am I in shape and healthy if I can walk 15 miles nonstop?

I never really walk alot I probably walk about 5 miles a day but I wanted to see if I could walk to the mall which is 15 miles a away.Which I did briskly without getting tired my shins ached a little cause im flat footed.But does that mean im in shape and healthy.Im a 20 year old young man?

The Expert answers:

Sure that’s a long walk, but any physical test doesn’t guarantee health. There are some marathon runners that die from heart attacks shortly after finishing their races for example. There are some markers of good health that are widely accepted such as blood pressure, fasting blood glucose, blood triglyceride levels, HDL cholesterol levels, resting pulse rate, CRP inflammation tests, and body mass index (BMI). If you can hit normal or better than normal on most of these indicators, and walk your 15 miles, then I’ll say you’re in shape and healthy.

Donna asks…

What is the physical connection between obesity and high cholesterol?

I’m doing a project on high cholesterol

The Expert answers:

Obesity and Overweight

AHA Scientific Position
Obesity is defined simply as too much body fat. Your body is made up of water, fat, protein, carbohydrate and various vitamins and minerals. If you have too much fat — especially in your waist area — you’re at higher risk for health problems, including high blood pressure, high blood cholesterol, diabetes, heart disease and stroke.

Obesity is now recognized as a major risk factor for coronary heart disease, which can lead to heart attack. Some reasons for this higher risk are known, but others are not. For example, obesity

raises blood cholesterol and triglyceride levels.
Lowers HDL “good” cholesterol. HDL cholesterol is linked with lower heart disease and stroke risk, so reducing it tends to raise the risk.
Raises blood pressure levels.
Can induce diabetes. In some people, diabetes makes these other risk factors much worse. The danger of heart attack is especially high for these people.
Even when there are no adverse effects on the known risk factors, obesity by itself increases risk of heart disease. It also harms more than just the heart and blood vessel system. It’s a major cause of gallstones and can worsen degenerative joint disease.

Obesity is mainly caused by taking in more calories than are used up in physical activity and daily life. When people eat too many calories, or too much saturated fat, trans fat and cholesterol, their blood cholesterol levels often rise. That raises their risk of heart disease.

How is body fat measured?

Waist circumference measurement and body mass index (BMI) are the recommended ways to estimate body fat. A high-risk waistline is 35 inches or higher for women, and 40 inches or higher for men.

The body mass index formula assesses body weight relative to height. It’s a useful, indirect measure of body composition, because in most people it correlates highly with body fat. Weight in kilograms is divided by height in meters squared (kg/m2). Or multiply weight in pounds by 703, divide by height in inches, then divide again by height in inches. In studies by the National Center for Health Statistics,

BMI values less than 18.5 are considered underweight.

BMI values from 18.5 to 24.9 are normal.

Overweight is defined as a body mass index of 25.0 to less than 30.0 (consistent with U.S. Dietary Guidelines for Americans). A BMI of about 25 kg/m2 corresponds to about 10 percent over ideal body weight.

Obesity is defined as a BMI of 30.0 or greater (consistent with criteria of the World Health Organization), or about 30 pounds or more overweight. Extreme obesity is defined as a BMI of 40 or greater

Donald asks…

Can anyone give me any websites to get info on fast weight loss?

I have been searching for information on this for a while but everytime i’ve read through a few pages they then ask you to pay for information. I just want somewhere to give me an idea of how to promote fast weight loss. I am very active, i exercise 5 days a week sometimes twice and eat healthyly but my weight never changes. i do want to loose some but need help on how.

The Expert answers:

With all of the extravagant claims for weight loss products and schemes – whether they have to do with tea or not – a good rule of thumb is buyer beware. With that in mind, however, there is evidence that indicates that tea might play a role in weight loss.

When it comes to losing weight, one of the simplest ways tea can help is by acting as a substitute for high-calorie sweetened beverages. Freshly brewed tea without milk, sugar or other additives has no calories and even small amounts of these add-ins typically contribute only a modest amount. By comparison, a 16-ounce Starbucks Frappucino may contain as much as 470 calories, while eight ounces of Coca-Cola contains 97 calories.

Studies also indicate that tea itself may play a role in weight loss. A 2005 study looked at 35 Japanese men over a period of three months. Some subjects were given bottled oolong tea with a green tea extract that contained 690 milligrams of catechins. Others were given oolong tea that contained 22 milligrams of catechins. Though their diets were similar, the former group lost an average of 5.3 pounds, as opposed to the latter’s 2.9 pounds. The men given higher doses of catechins also saw a greater decrease in body mass index, waist size, total body fat and undesirable LDL cholesterol.

More recently, research conducted at the University of Connecticut over a period of six week, saw both lean and obese mice fed a green tea extract (GTE), in varying amounts. As noted in these pages previously, the study found that the extract might help ward off fatty liver disease. There are also indications that GTE might aid in weight loss as well as lowering cholesterol and triglyceride levels.

Other research examining possible connections between tea and weight loss include this study from 1999, which investigated whether green tea extract could increase energy expenditure and fat oxidation in humans. Another study, whose results were also published in 1999, examined the alleged anti-obesity action of oolong tea. Yet another study, published in 2000, measured the effectiveness of epigallocatechin gallate (EGCG) derived from green tea leaves in reducing appetite and contributing to weight loss in rats.

Charles asks…

Does the diet really matter in your workout?

I don’t focus on a specific diet, but I’m still seeing great results when I workout in the gym. I able to lift at least five pounds more on some exercises. I’ve gained weight. I went from 180 to 220 and people always ask me: Have you been working out? I really can’t afford a specific diet right now. I only drink a lot of “Muscle Milk”. My diet usually consist of healthy serial or a pastry and coffee in the morning, beef rib roast, red beans and rice, and asparagus for dinner. Sometimes I just eat a healthy sandwich for lunch and dinner. Maybe this is all I need?

The Expert answers:

Yes, as you can read below.

I have read a lot about diets and experienced some of them.
Hereafter the best advices to loose weight that I have put together myself and that I experience mostly every day. It’s more than a diet; it’s a manner to live and to appreciate tasty, healthy meals preferring quality to quantity.
This diet is long lasting, not annoying, not too difficult and without negative effects. It helps you to loose weight and to stabilize your weight, which is, I assure you, more difficult.

First your normal weight (not the ideal weight) following to the BMI.
Body-Mass-Index = weight
height x height
The Body-Mass-Index increases with the age.
19-24 years:19- 24/ 25-34 y: 20-25/ 35-44 y: 21-26/
45-54 years: 22-27/ 55-64 y: 23-28/ 64 years and more: 24-29
An example: You are 1,74 m tall (5’7”) and you weight 83 kg (183 lbs).
Ft = 30,48 cm/ Inch = 2,5 cm/ Pound = 453,59 g = 0,45359 kg.
BMI: 83/ 1,74×1,74 = 27,41 (183/ 5’7“ x 5’7“) = 27,41
It’s ok when you are 64 years old and more. It’s not ok from 19 to 54 years.
Ideal weight: 174 cm – 100 = 74 kg. It is tolerable if you have 10% more or less. More than 20% more or less is considered as problematical. But this scale is very rough and ignores important points as sexual characteristics, little stature.
1. Eat what is at your taste. Have excellent meals with several dishes.
2. Choose what is healthy for you. I give here only advices that are healthy for normally healthy people.
3. Try to find out by what dishes you loose weight and by what dishes you put on. People are different in all, what makes put on weight the one, doesn’t necessarily put on flesh to the other one.
4. Don’t eat more than 1500 to 1800 kcal per day. It depends on your objective. If you want to loose about 5 kg (2,265 lbs) in a week, eat only 1200 calories.
An adult woman needs about 2100 kcal a day.
An adult man needs about 2600 kcal a day.
The best is to eat 5 small meals during well dispersed all over the day. But many people lack of opportunities to do so. And many others fail because they are hungry, as they eat less. So they haven’t often enough willpower to stay to their calories-limit.
People who are good fat burners (high metabolism) can eat more calories without putting weight on. But with growing age the metabolism weakens and people put on weight faster. The metabolism weakens also by wrong diets, when you loose weight too quickly. After that the metabolism changes because you eat less food. And when you begin afterwards to eat normally a maximum is extracted out of the food and you put on weight more quickly than you have lost it.
So the best is to avoid an unfavorable change of the metabolism by eating aliments with little fibers and many calories (sweets, meat, sausages, hamburgers, fish, cream, French-fried…).
However if you eat aliments which have many fibers and little calories (vegetables, fruits but no bananas, whole bread, whole rice…), you will not change your metabolism negatively, but you will loose weight less quickly.
5. Try to get a table of food-calories by downloading it out of the Internet, for instance.
6. Fix a maximum of weight you will absolutely not pass beyond. Weigh you every day, the best in the morning. So you can easily find out what makes you gain weight or loose weight. It’s much easier than counting calories every day. And the result is the same if you weigh you every day.
7. Eat slowly and without stress. Let smelt tasty dishes on the tongue. Remember that you eat too much and without control under stress.
8. Do prefer good tasting dishes with few calories to dishes with many calories: fruit, vegetables, meager meats, meager fish, sweets with less sugar or sweetening or sugar mixed with sweetening 1:1. For myself I prefer good savory meats and fish and then I eat less or I eat several dishes.
9. Before breakfast, start with a cup of lukewarm water. Then eat what you like.
10. At least an hour before the main meal, start with fruits of the season. Or eat a salad an hour before the real meal. So you will be less hungry before the meal. It is much healthier than taking powders diluted in water to fill the stomach up.
By the way fruits taste better if you put half a strawberry on a slice of a nectarine on a slice of an apple. Half a berry of a grape on a slice of a pear on a slice of a peach. Or make a salad of fresh fruit.
An example of several dishes prepared very quickly: Fruit / smoked salmon with salad/ main dish/ dessert.
Prefer fresh fruit and fresh vegetables, or frozen vegetables, to fruits and vegetables in cans and glasses.
11. Drink at least 2 liters of beverage without calories. Water / Water with lemon juice and sweetening / Water with fresh fruit juice and sweetening / Water with a spoonful of apple vinegar, or apple cider vinegar.
After getting up drink a glass of warm water.
Drink sometimes water with a spoon of apple vinegar.
12. If you discover in the morning that you have put on weight stop eating the same day five hours before going to bed.
13. Don’t eat much at the evening. Or dishes with few calories: salads, soup of vegetables without butter or cream, prefer milk.
14. Prefer fat and oil made out of vegetables: olive oil and colza oil. Do not heat over 100°, then it is not healthy anymore. So it is not good for roasting, grilling…
Sunflower oil is good for everything, because healthy and neutral of taste.
Restrict fat made out of cream and extracted out of animal protein.
ATTENTION:
15. At evening before TV. When the gustatory papilla’s are excited by some food even of very few calories it becomes difficult to retain the desire to eat something else. The best is to drink water or tea (peppermint, chamomile etc.) without sugar or sweetening.
– If you can control your envy anymore, than do any activity, the best outside or wherever there is no food.
16. Mental preparation is important too: be proud that you eat now very controlled, that you prefer quality to quantity, that you make a healthy and a tasty choice of dishes, that you eat like people who know much about good food, that you are self-controlled and have got a strong will to do right, that you have made new experiences and that you know more than many others about good food, that you can share your experiences with others and give them good advices.
17. Mostly all diets have negative and only short effects.
18. Make sports, I mean physical exercises, which make you transpire.
Fact is, that if you are able to make sports during three hours a day, you loose mostly water, you build up muscles and you loose more or less 1000 gr. One hour of exercises is a loss of 300-400 gr.
Be aware, that the higher you’re overweight, the more you are able to loose weight at the beginning of the diet.
Don’t get disappointed when you find out that there are days you haven’t lost weight, despise of your efforts. It’s quite normal because men don’t make progress continuously but by steps. After some days of stagnation you will go on loosing weight at the condition that you won’t have lost your courage and your will.
19. Tips for dishes:
– Buy vanilla ice cream, mix fruit (strawberries or mangos or kiwis or.) in a mixer, freeze it, and mix the half frozen fruit with the ice cream 1:1. And you will get an ice-cream, better than those you can buy, with half fewer fat and half fewer sugar, and very easy to prepare.
– Mix fresh fruit; add low fat yogurt and sweetening. Mix all.
– Eat whole grain bread and rice. If you ask me on this side, I will give you an excellent recipe for whole grain bread easily to bake.
– Eat only chocolate of more than 75% cacao.
20. Last and efficient advice, try this:
Fix your objective and limit the amount of calories per day according to it. Don’t forget to take in consideration the 19 points described above.
Eat what you want in the morning and at noon.
But in the evening eat fruits, or vegetables, or vegetable soup, or salad, or meat, or fish.
Don’t eat at your last meal milk products, or sweets, or food made out of flour, or potatoes, or rice, or nuts, and I guess you will loose weight rapidly. This is similar to the so-called “food separation diet”. This diet has the advantage that you feel light after the meal. But here, as well as anywhere else, you must avoid, to take more calories, that you are able to burn. Otherwise you will surely put on weight.

Don’t ever forget that people are different. No diet and no advices are necessarily adapted to you.
So every diet has to be adapted to the patient, and not the patient to the diet. That’s what I would like to write on the door of every school: The pedagogical principals must be adapted to the different pupils and not the pupils to the pedagogical principles.

P. S: It exists a variation. Eat as described above the first day, but stop eating at 16 hours. The second day eat only vegetable soup. And go on like this as long as you want. This is also a perfectly healthy and efficient diet.
A recipe for an excellent soup: put in a pan olive oil and half an onion cut in slices. Let it blanch. Add a small potato cut in small pieces and vegetables. The best are all sorts of cabbage, kale, cauliflower and others with few calories salad, spinach, celery, tomatoes… Use eventually deep frozen vegetables; it’s less preparation and they have at least as many vitamins. By blanching the vegetables get more taste. Boil water. Add soup tablets (I prefer vegetable powder ) and salt. Add the vegetables. Let cook. Mix all up. Add cream (more calories), or milk (less calories), or water (no calories).
A last idea: if you eat this or a similar soup during several days and nothing else, and drink 5 pints of water you will loose more or less two pounds every day. It’s a healthy diet (I give only healthy advices), but it is dull.

With my best wishes.

Nancy asks…

Is it normal for a 12 year old to weigh 120 lbs?

My friend plays alot of sports and she exercises regularly, but she weighs 120 pounds. She has a high metabolism but i dont know what is going on. She calls herself overweight alot. Other people says it is just muscle and she isnt fat. Can you tell me if it normal to be the weight she is?

The Expert answers:

Well, really it depends on your height. When I was 12, I was 5’5 and weighed 138 lbs. It was a normal weight for me.

Here’s a Height by Weight chart.
Http://www.healthchecksystems.com/heightweightchart.htm

Body mass index (BMI) is a measure of body fat based on height and weight that applies to adult men and women. Here’s a free calculator:
http://www.nhlbisupport.com/bmi/

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Your Questions About Fitness

Nancy asks…

wat is a quick and easy way to build muscle without the gym?

I’m a high school whestler who need to build muscle before the season starts can any one recommend some good tips?

The Expert answers:

You can’t build much muscle mass without doing resistance training.

Bodyweight type exercises will work to a degree, but once you get to the point where you can do say 25 pushups, 5 pullups etc. All you’re going to be doing is building endurance.

Weight training is the easiest and most effective way to pack on muscle mass. You could think of other weighted exercises that you might perform outside of the gym, but it would be more complicated.

Lizzie asks…

How do I build muscle mass and strenght?

I am 14 years old and my parents don’t let me weight lift so I need an alternate way of building muscle mass and strenght.

The Expert answers:

Why wont they let you lift? Because it will make you short? Thats an old wives tale. Go online and do your research showing the benefits of weight training and present it to your parents. Explain your goals of wanting a healthy lifestyle by exercise, etc etc etc.. Now to answer your question, you can do body weight exercises. Pushups, diamond pushups, pullups, squats, dips, these are exercises you can do without weight and still strengthen your muscles.

Ruth asks…

How many push ups should I aim for to build muscle?

I’m a 16 year old girl and I don’t have the money to buy any weights or go to the gym. So I’m wondering, if I do push ups everyday or every other day, will that continue to build muscle? I had PE every other day this past semester at my HS and we would bench 3 sets of 5. So I want to keep the muscles I’ve been building up, but I’m not sure how many sets I should do to not only retain the muscles, but keep strengthening/tone them.

Advice please?

The Expert answers:

There are only three things that will help you build muscle. 1) Correct Exercise 2) proper diet 3) Sufficient rest

At your age, and being a very young lady, it will be difficult to grow noticeable muscle (notice I didn’t say impossible?) The next major constraint you will face is a lack of proper exercise equipment. FYI, there is some good exercise equipment on Craigslist.

There are many opinions out there as to the proper number of reps / sets to maximize muscle growth. I see by your 3 sets of 5 comment you are on the right track. Low reps with max weight and three sets. Good! An often overlooked area is cardio. You should get 20 minutes (or more) of cardio at least 3 times a week at around 75% of max heart rate.

But what to do since no equipment? Hmmm…. Well, there are certain things you can do to compensate for no weights. Pushups is good, but many reps is NOT good for growth. Years ago, I was in a similar situation, with no weights, no money, and found a solution. I called them “cinder block” pushups. I would do a pushup with a cinder block on my back, by my shoulder blades. You will have to find an appropriate weight, maybe a brick, be creative. But heavy enough so that you can only do about 10 max… And that last one “kills” you, with you struggling 100% until you basically and totally collapse. Three sets of those every third day should do. If you really want to get it right, you will need three different weights, one that will allow 15 reps, and other 10 reps, and finally, one that will allow 5 reps. That would be ideal.

Another huge mistake is to overlook your biggest muscles in your body…. Your legs! How can you expect a body to grow muscle if the largest muscles are ignored?

Diet. Your body needs food to grow muscle! You really, really need to understand nutrition and proper diet to get good muscular growth. Cut out ALL junk!! Eat 5 or 6 smaller meals a day instead of three big ones. At a minimum, a good multi vitamin is essential. I’m not going to get into all the other supplements at your age.

Rest. While exercising – between sets, allow sufficient time between sets so that heart rate returns to normal and breathing is restful and easy. Exercise takes time! If you are still tired from the last set, how can your next set be “ideal”? 3 to 5 minutes between sets at a minimum.

Rest. After exercising – Only work a single major muscle group once or twice a week. Muscles grow while they are resting, NOT during exercise! At least two days between sets.

Rest. At night – You will need a full 7 to 8 hours of sleep every night!

Of course, no smoking, drinking.

It can be done, if you really want it. All it takes is discipline and patience!

Your best bet is to go to the library and do some reading. Or even the internet.

Sharon asks…

How to grow taller and build muscle?

I really want to grow taller, im only 5 feet 7 which is pretty short, and im 16. Building muscle is also one of the core components of my goal. Last year I worked out hardcore, benching everyday, and benching about my own weight which is 126 Lbs. I did try very hard at the gym, I did roughly about 40 bench presses with 1 min. rest in between reps of 10 everyday for about 20 minutes and then I do some pullups pushups etc. The workout routine didn’t really work quite well and I didn’t gain muscle mass at all, although I did feel like I had more strength, I’m also very skinny. This year I don’t have time for the gym and I’m kind of depending on calisthenics, which im pretty lazy and never workout. I feel kinda weak as compared to last year where I exercised

The Expert answers:

Try the bodyweight 666 home workout: it sounds just like what you’re looking for.
Basically, because it is based on progressions, it replicates going to the gym and gradually increasing the weight. This way, you’re always working at your level and maximizing your strength and muscle gains: http://www.fitness666.com/p/bodyweight-666.html

David asks…

What happens when you’re overweight, eat unhealthy, & do pushups to build muscle?

Will you still build muscle or will continue to increase fat, I’m 25 yrs old male, 222 lbs (fat) 6 ft , 0 in

The Expert answers:

You will build muscle from doing the push ups but if you continue to eat more calories than you burn off you will continue to get fatter so the push ups won’t matter because the muscle will be burried under the fat

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Your Questions About Fitness

Laura asks…

Is it true that if you are overweight, you have a higher chance of conceiving twins?

I read something like this in an answer on here, and was just curious if there is any truth to it. If so, why is that?

The Expert answers:

It is true . . . But if you are extremely overweight, you might experience the opposite and be unable to ovulate. Weight, being over 35, fertility treatments etc . . . Can increase your chances of conceiving twins.

The American College of Obstetrics and Gynecology recently released a study involving more than 50,000 pregnancies in the US that shows women with a Body Mass Index (BMI) of 30 or higher saw an increase in chances of having twins. The study also found that taller women, in the 75 percentile for height, were also more likely to have multiples.

Something about the weight causing hyper-ovulation – the release of more than one egg increasing your chances for fraternal twins.

Here are some links:
http://www.marchofdimes.com/professionals/14332_4545.asp

http://pregnancyandbaby.sheknows.com/pregnancy/baby/Bigger-moms-have-a-bigger-chance-of-having-twins-5241.htm

Donald asks…

How long does it take for marijuanna to get out fo your system? What can i do to make it get out faster!?

I’m getting drug tested tomorrow!

The Expert answers:

The amount of time that it takes for THC to be undetected on a drug test depends on many variables including the frequency of use, gender, body mass index, diet, basal metabolic rate, THC content in the marijuana, and liver and kidney functioning. THC, the active ingredient in marijuana is stored in fat cells in the body and therefore has the longest half-life of any recreational drug. This can range from 1-2 weeks from a one time use to many months in the chronic user. Women have more adipose tissue and therefore are more likely to test positive for marijuana use. Exercising, drinking plenty of water and eating a low carb diet can break down fat cells and may eliminate THC more quickly, but drug tests often take measures to detect when urine is dilute or ketones are present. Keep in mind however, that false positives are common in basic drug test (those that are not quantitative or do not have secondary confirmation tests). You can always request a re-test at your own expense.

Lizzie asks…

What was the Rate of Clomid on 3 round?

I am on the 3rd round of clomid, I can’t seem to Ovulate with Clomid the first 2 rounds didn’t work. I can’t seem to know what is going on, I need to get motivated so I can eat healthy, I have been getting really depress anyone knows what I can take or what should I do? I know we women are so different but……God knows we all have the same urge or want of this situation of trying to be a mom.

The Expert answers:

Most women will go through a maximum of three to six drug cycles: it can take a month or two of drug therapy to start ovulating regularly. If it doesn’t prove successful after six months, your doctor will probably start discussing other options with you. However, it is recommended that treatment can continue for up to 12 cycles, probably with a gap between courses of treatment, because there is more chance of ovulation starting if treatment is continued for this long.

If you have polycystic ovary syndrome this treatment may not work for you, as 15 to 40 per cent of women with PCOS are resistant to clomifene. This is more common in women who have a BMI (body mass index) greater than 25. In this case, your doctor may recommend that you try to lose some weight. Even a modest weight loss of about five per cent of your body weight can help improve your chances of ovulation.

Jenny asks…

Why are 90% of egg donor applications rejected?

What is it about the requirements to become an egg donor that most women don’t meet the criteria?

Looking at some of the criteria;
it doesn’t look very difficult:
– Between ages 19 and 32
– College educated, in particular with degrees or pursuing degrees
– Various ethnic backgrounds
Body mass index must not exceed 27%
– Good family health history
– High level of responsibility to meet the time requirements of the program

Is there additional criteria that I’m not seeing here?

Does it have to do with something about the quality of the egg?

The Expert answers:

It probably has a lot to do with the fertility of the egg.

Ken asks…

What is the difference between slim and thin?

I always thought they meant the same thing but maybe slim means you have curves but you are still considered thin? I don’t know because I thought I was thin until I heard people saying I was slim and I didn’t know what the difference was I’m 5ft 4.5 (164cm) and 110 pounds (50kg)

The Expert answers:

Slim means having a pleasingly slender body.
Thin means slender body.
Before puberty both males and females have a similar waist-hip ratio (WHR). At puberty, a girl’s sex hormones, mainly estrogen, will promote breast development, and until menopause a woman’s estrogen levels will cause her body to store excess fat in the buttocks, hips and thighs, but generally not around her waist, which will remain about the same size as it was before puberty. These factors result in women’s WHR being lower than for males.
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.
Your body mass index is 18.6 and you are healthy (Not underweight.). If you reduce your weight further, you may become underweight.

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Your Questions About Fitness

Donald asks…

Can I build muscle in a decent amount of time, without consuming large amounts of protein?

I would like to build more muscle, but I don’t want to do it by changing my entire diet. If I do not consume large amounts of protein will this make my muscle growth much slower? Do you guys have any tips on building muscle fast? Also, can pull ups, push up, and tricep dips build a good amount of muscle? I am not new to lifting, and I am in good shape. All help is appreciated.

The Expert answers:

For you to build more muscle you have to take in more protein then you weigh. Its easier if you just drink 2-3 protein drinks a day or even switch one them out by eating fish and push ups are an excellent work out for multiple muscles.

Daniel asks…

Are extra calories essential for building muscle?

Are an extra 200-500 calories on top of your maintenance intake crucial for building muscle? Would a high protein diet be enough?

The Expert answers:

In practical terms I think it is correct

if you are talking about “is it 100% required” maybe not.

The main mistakes ive made in my 15-18 months of training (I did 3 months of crap like most novices do, so I kinda consider myself working properly for 15) is not eating to pass plateus, I juggled my goals too much – I’d see my abs coming through and go crazy on lowering body fat, it might take too long and my lifts would stall, so id eat more again – then Id see shoulder definition and *sigh* etc etc.

Im now of the opinion, after passing some plateus on bench and squat, that yes, you do need the 400-500 surplus – take aim at a goal and persue it hard, dont get distracted by the other until you have a very good reason – make sensible targets and stick to the plan. Wanna get bigger numbers, take the extra calories, want to trim down body fat? Go on a defecit of 400-500.

There are great bennefits to nudging body fat down while building muscle, but I find it too sketchy – In those phases I have to count all my food intake on a calorie calculator otherwise I get frustrated week to week, one week Ill have accidently eaten 2500 (rather than 3k) calories on average and my lifts will stall – the next week I might forget to count the party I was at/the beers there and Ill be expecting 0.5% body fat loss and its actually gone up! So I couldnt handle it in the end, I hated the unpredictable nature, so I push it one way or the other for more stable gains or fat losses that I can measure and explain therefore adjusting my training accordingly.

Joseph asks…

What supplements should I consider when building muscle?

When I say building muscle I don’t mean big time, I’m small and want to bulk up, I do regular exercise and eat a balanced diet. I have seen supplements in Holland & Barrett such as L-Arginine Capsules and Creatine powder. What is the best supplements to use? How effective are they? Any other tips on bulking up?

The Expert answers:

Bottom line is, if you want to bulk up, you need a lot of clean calories. I don’t know how old you are, but if you haven’t had supplements before, I would start with the following:

1. A good whey isolate for post workout (I use isolfex)
2. I good casein/whey blend for mornings and before bed. (I use syntha-6)
3. A creatine/arginine product for pre workout. (I use superpump)
4. A creatine monohydrate (any monohydrate will do)

I’ve seen great results with these products.

Good luck to you.

Richard asks…

How to be in a low carb diet and build muscle?

Ketosis diet or atkins and build muscle?

The Expert answers:

Low carb will help you gain lean tissue & trim excess fat *if* you don’t have a calorie deficit. A low calorie diet will definitely make you lose lean tissues.

Studies have shown that some people can gain fat stores even on a semi starvation diet of 1000 calories a day – if it’s composition is high carb, low fat. So obviously, calories aren’t the key to fat loss.

From the article below –

Numerous current studies show that dieters who follow high-protein low-carb strategies–even plans with higher fat intake–lose more fat and maintain or gain more muscle mass than dieters who rely on higher carb diets.

Yes, you read that right–many dieters actually gained muscle mass without working out, simply by eating a high-protein diet. This is due to several factors. First, amino acids from protein drive muscle growth. When you consume a high-protein meal, amino acids from the protein travel to muscle cells and actually initiate the processes that cause muscle growth.

Http://findarticles.com/p/articles/mi_m0KFY/is_4_23/ai_n13790123/?tag=content;col1

If you eat protein without sufficient fuel calories from fats or carbs, then you convert dietary protein to fuel leaving no protein for cellular needs, forcing the body to catabolize it’s own lean tissues. Carbs may be optional, but fuel calories are not but they can come from fat or carbs, but not protein. There are not enough calories in fruits & vegs to fuel the body. Fructose, the sugar in most fruits is the most lipogenic (fat producing) carb. Fructose creates triglycerides, tryiglycerides “trap” fat in fat cells.

If you don’t keep your calories high enough, the body will strip it’s own lean tissue for nutrition. Although that may look great on a scale it will make it MUCH easier to accumulate fat in the future (since all that pesky lean tissue burning up calories will be gone).

Protein is a very inefficient fuel to use exclusively for long term & the byproducts of the conversion to fuel can be dangerous if they overwhelm the body faster than the body can clear out the nitrogen & ammonia.

Just for example – Someone asked “what if” about a diet of 500g of pure protein (2000 calories a day)

500g protein with no fat would be fatal. Fat is essential but protein without fat will cause diarrhea & then death. So this next bit is only hypothetically speaking.

500g of protein only would turn the protein into a fuel source and not be able to be used for tissue repairs & cellular regeneration. So although you would think 500g of protein would be sufficient for these needs, it would be converted to a very inefficient fuel source with a dangerous buildup of nitrogen & ammonia (byproducts of gluconeogenesis). The body can handle some of these byproducts but not large quantities for long term. So in essence, all this protein would be processed as fuel and the body would STILL have to catabolize it’s own lean tissues for a protein source. 100% of the protein would be needed to convert to 58% glucose – it would be equal to fueling the body with 1160 calories of carbs and NO protein (IF your only ingestion was 2000 calories (500g) in pure protein).

It’s confusing to eat SO much protein and have none bioavailable but your body requires FUEL calories (which can come from fat OR carbs or both) AND protein.

BUT if you ate more than sufficient protein with more than sufficient dietary fat calories AND controlled carbs to less than 9grams per hour (Maximum carbs would be 144grams day or 576 calories) the balance of fuel calories would HAVE to be from dietary fats – at 9 calories per gram.

As long as you have <9grams carbs per hour, you will maintain insulin control & shouldn't gain weight, no matter the calories because insulin, the fat storage hormone is not activated. Controlling insulin levels will balance out other hormones & allow sex hormones (testosterone in males) & human growth hormone (HGH) to be produced naturally so lean tissue will be gained even without exercise.

I highly recommend adding virgin coconut oil to your diet. All fats can be used for sustained energy, but coconut oil is the (only) fat that can be used for quick energy like a carb.

It takes awhile to convert the body from being fueled by glucose to being fueled by fat but it does convert. It can take several weeks for the body to be able to compete athletically while using fat for fuel. The body does not become fat adapted though if "carb cycling" techniques are employed. Low carb marathon runners don't "hit the wall" with mid race fuel changeovers. It's not being fueled by fat that slows them down, it's the immediate fuel conversion period.

This study:

http://www.nutritionandmetabolism.com/content/1/1/2

seems to suggest that after one has become fat adapted, endurance exercise performance returns to normal.

Thomas asks…

How do you build muscle if you are a hard gainer?

I am having trouble (still!!!!) building muscle, and after 2 years of weight training, clean diet and protein supps, have not had any success, so just wondering, how would someone who is a “hard gainer” go about building muscle???

The Expert answers:

You don’t mention your current workout regime, but here are some common mistakes:

1) too much cardio. Cardio burns a lot of calories. If you are a hard gainer, it will prevent you from having the calories to build new muscle. Again, keep it to a minimum (about 2 – 3 times a week for no more than 20 minutes)

2) Overtraining. Keep your workouts 45 – 1 hr 3 to 4 times a week… If you are in the gym 2 hours a shot you’ll wind up in like situation #1.

3) Not enough calories. Be sure you are consuming about 250 – 500 calories MORE than you need per day to take on weight. Some of it will be stored as fat but quite a bit will be used for muscle…This means you’ll need to count calories. Use http://www.fitday.com — it’s free and easy. So your diet may be TOO clean…

4) Not training enough. Usually not the case but if you are a slacker in the gym, you won’t go anywhere.

5) You may want to try creatine. A lot of people gain weight and increase the ability to workout with heavier weights. It is generally regarded as safe.

Good luck.

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Your Questions About Fitness

David asks…

How much weight should I lose?

I am 13 years old female, I am 150 pounds and I stay there pretty much and I am 5 feet and 7 to 8 inches tall. My body mass index says I am in the normal weight range. I am pretty active, about an hour of exercise a day. I also have a medium-large frame. Everyone says I am extremely thin, also I do have a lot of muscle especially on my arms and legs and abs.

The Expert answers:

Muscle definitely weighs more than fat. Sounds like your the right weight!(: Keep being active if you think you want to lose weight though, fastest and most efficient way!

Laura asks…

Is it possible to have Type 2 Diabetes when your blood pressure levels are normal?

I’m 28, my blood pressure is normal, but I have all the other symptoms like excess thirst, fatigue, sedentary lifestyle and a BMI (Body Mass Index) of 24
My blood glucose level is normal too

The Expert answers:

Diabetes has nothing to do with blood pressure.
Of course you can have a normal blood pressure but your blood sugar would be elevated unless you are taking super care of your diabetes.

Robert asks…

How to lose weight when your not overweight?

Ok so I’m 5ft 6 and 140lbs which according to the body mass index I’m withing the normal healthy range but I’m not happy with the way my body looks and would like to lose 28lbs (2 stone) I understand it’s much harder to lose weight if your not overweight. Can someone please give me tips and guidelines how to lose this much and how fast I can lose it. No stupid coments about being too underweight after loosing the 28lbs as i will report you! Thank you x

The Expert answers:

Food: Eat healthy… A lot of vegetables. Do NOT count calories, eat fast food, or skip a meal. If you ski[ meals, your body won’t have energy to burn up those fats!

Exercise: It depends on the intensity of your exercise. Go for jogging every day and do cardiovascular exercises (Swimming, hiking).

Some tips:

1. Do not eat after 6PM.
2. Drink a lot of water or low-fat milk. Avoid any sugary stuff.
3. Eat whole-grain food.

If you want to “look” good, you don’t need to loose weight. Your weight is perfectly fine and you just need to work out in the gym to look hot and proud of yourself. I hope this helped.

Betty asks…

I=700W/H^2 W=weight and H=height Francis weighs 191 pounds and stands 74 inches tall What is his body mass ind?

Body mass index is given by the formula I=700W/H^2 W=weight and H=height Francis weighs 191 pounds and stands 74 inches tall. What is his approximate body mass index? Find an inequality describing all weights that Francis can have and be in the low risk category.

The Expert answers:

No

Nancy asks…

How long does it take to completely rid your system of THC?

Before the lecture, I’m quitting smoking weed, which is why I’m asking this. No drug tests, this is for myself.

I’m 16, male, and I’ve been smoking almost daily for around a year. How long will it take for my body to completely remove all of the THC and its byproducts? My body mass index is 17.8 if that matters.

The Expert answers:

It’ll probably take around 30 days if you can last that long without smoking again 😉 It might help if you eat healthy and live a healthy lifestyle (i.e excersise) Congrats on the quitting by the way, I just decided to yesterday so looks like we’re on the same path.

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Your Questions About Fitness

Ken asks…

Im new to weight lifting. Will performing 10 reps per set help me build muscle?

I’m a male, 22 years old. I’m 6’3 and weigh only about 154 pounds (very skinny). Im new to weight lifting and my workout is for beginners which consits of a 3-day full body workout that has mainly 2 sets of 10 reps for each workout. Will performing 10 reps help me build muscle and start getting bigger?

The Expert answers:

The number of reps has always been an issue of discussion, and it might not be of all that much importance. But 10 is surely a good number. You should experiment over time, and you will find what works for you. The main thing in the beginning is just to focus on compound exercises to get a good strong foundation, and have a good diet with lots of protein.

Donna asks…

Can someone please provide me with a workout plan that builds muscle and strength but loses body fat ?

NOTE : I am 16 years old.
NOTE : I can only afford to go to the gym 3days a week.

Please give me a workout that enables me to increase strength, build muscle and lose body fat all at the same time?
My nutrition will be excellent, I will eat a lot of protein, water, vegetables and fruit , about 30% carbohydrates each meal, I will eat 5-6 meals a day- split between 3 hours each.

HELP me please guys and girls?

The Expert answers:

Doing an effective whole body conditioning and weight loss workout
can be done entirely at home without any fancy equipment. A couple of
dumbbells is all you will need. (Even if you don’t have dumbbells
there is usually something lying around the house that is heavy enough
to substitute in for them).
Here is a list of 20 exercises you can do right in your own home for
a great whole body conditioning and fat loss workout.

Exercises:

Group 1:

Bodyweight Squats
Bulgarian Split Squats
Y-Squats
Prisoner Squat
Reverse Lunge
Step Ups
One Leg “Get Ups”

Group 2:

Push Ups
Push Up and Point
Mountain Climbers
Decline Push Ups
Push Ups/Stick Ups
Step Up and Press
Squat and Press

Group 3:

Plank
Side Plank
Curl and Press
One Arm Rows
Bird Dogs
One Leg Deadlifts

Pick one exercise from each group and do them all back to back for a
mini circuit of 3 exercises. Do each exercise for a timed interval of
10 seconds for a total of 30 seconds per mini circuit.
As you get better at them work up to doing each exercise for 20
seconds for a total of 60 seconds per mini circuit.
Take 30-60 seconds rest between mini circuits.
For beginners do a total of 3 mini circuits to start. Working up to 4
or 5 as you get better at them.
Once you’re ready to move to the next level add a second mini circuit
by choose 3 different exercises (one from each grouping). Do your
second mini circuit with the same time of work to rest ratio as your
fist.
If you feel you are already at an advanced level you can add one or
two more mini circuits up to a total of 4 mini circuits. These 20
exercises are just an example of what is possible, there are dozens
more that would work in this mini circuit style, you can incorporate
any exercise that you like into these mini circuits. This style of
workout is a great complete whole body conditioning and fat loss
program you can do right at home in under 45 minutes.

Charles asks…

What equipment/machines are essential to have at a gym for building muscle?

What type of machines/equipment do you think is necessary to have at a gym? Im looking to build muscle.

The Expert answers:

The equipment that a gym should have is dumbbell and bench, olympic bar, and a rack. The most common is bench press.
They also should have hammerstrength machine for the beginner.

Lisa asks…

With how much dumbbell weight should I begin?

I have no muscles at all right now, just a great natural strength. But I am starting to do workout to build muscles, so I am totally a beginner.
I’ve started using dumbbells for last two days and I am doing 50 reps of 2kg dumbbells in both hands each with breaks of 3-4 minutes after every 50 reps. I do the reps pretty fast and do not use inertia at all.

The Expert answers:

Do not do 50 reps, that is too much for someone just starting out, plus when one is doing that many reps one tends to do them quicker, ruining the entire point of working out in the first place. Rather, do five sets of ten and do them slowly. You will be less on your muscles and you will be working them harder.

Don’t just do curls with dumbbells. Mix it up by adding butterflys, do military presses, etc. After you’re done doing ten of every exercise, then take your minute break. That is one set. Aim for five sets every time you work out, or three if five seems too much right now.

You need to take a break, even if your muscles are not sore and you do not think you need a break. I work out five days of the week and jog the other two. That way you aren’t just sitting around on your rest days.

Laura asks…

what is the best way to put on weight and build muscle?

i am skinny and have a high metabolism, but i want to add on more weight so i can build muscle what is the best way?

The Expert answers:

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

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

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

Lift, Lift, Lift

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

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