Your Questions About Fitness

James asks…

Abs workout for 15 year old?

m a 15 year old male. In quite skinny and I would really like to gain more muscle, my target areas are abs and arms. I do actually have a gym membership but at the moment I just can’t afford it at the moment. It’s £3 a go, and when I’ve got friends and family birthdays which are they big ones such as 16 and 18, I feel I NEED to spend on my friends and family.

I’m not very sporty. I don’t like football (don’t judge), rugby or any of the main sports. I do like swimming and some sports such as hockey ect. I have regular PE lessons at school.

Diet. I do try to eat healthily. I’ve been told a lot about “eating protein filled foods”. But do I really need it? I don’t cook my meals, my mother does and I can’t afford to buy specific protein bars or whatever.

I do regular small exercise usually before bed such as press ups and sit ups. I haven’t done recently because Ive been going to bed later because of the holidays and not having enough time. Will press ups and sit ups help me?

I went to gym today and did cardio. I do not have access to weights or fitness equipment at home.

Any advice or help will be greatly recieved. My aims are to have visible abs and I know that will take a while with hard work.

The Expert answers:

Hello,

It is admirable that you are interested in your physique at such a young age, and value your friends and family so highly. The earlier in life one starts taking an interest in health and fitness, the more likely it is to remain important throughout life.

Everyone likes different sports and activities. Swimming is an excellent form of exercise. The fact that you can swim is already a big bonus. Many people never learn this skill, and yet it can be fun, and can get you fit like nothing else. Have you ever taken a closer look at swimmers? They have impressive muscular physiques.

Taking an interest in what you eat shows that you are serious about your health. At the moment you are only 15, and still growing. Do not be too hard on yourself. A normal balanced diet that provides all necessary nutrients at this stage will suffice.

Many people rely on protein drinks and bars, when the main source of protein should come from their diet, i.e. The meals they consume throughout the day. Supplements are expensive and not necessary until much more serious training is engaged in. To build great abs takes consistent work, and sensible eating. Whatever exercises you do, make sure they are done correctly in order protect your neck, and to get the most out of your abdominal workouts.

It may be better to do sit ups and press ups in the morning, rather than before bedtime, as exercise is energizing, and thus can make falling asleep difficult. You want to feel refreshed in the morning.

You are doing well keeping fit at school and at the gym. As you are lean, when your abs develop more it will be easy to see them.

There are different exercises for upper, and lower abs, as well as obliques. In reality there are no upper and lower abs. Different exercises affect different areas of abs, which is why they are often referred to by these names. This is why it is important to vary exercises, so that the abs get an overall workout.

Abdominal muscles can be worked every day, unlike other muscle groups. Having three different abdominal workouts is a good start. It might be an idea to have a day off. Alternatively at this stage you might decide to train your abdominal muscles only three times a week.

On the first day you could concentrate on upper abdominal exercises. Start with two different exercises and do at least 12-20 reps for each set, and build your sets up to three. Do the same for the lower abs and obliques.

YouTube is a great place to find examples, as you can at the same time see how they are performed. Look for videos by Kyle Brayer, an ex marine. He explains and shows each exercise clearly. ‘Steam engines’ for instance is an overall cardio exercise that also targets the abs.

To build muscle mass in the arms it is almost necessary to train with weights. However the some of the most effective, and demanding exercises involve using one’s own body weight. Some variations of press-ups target the triceps.

The best way forward is to do engage in workouts that have an effect on all the different muscle groups. Cardio is one such activity. Abs can be trained regardless.

You are doing well. Carry on being physically active. You need to be fit to see your studies through.

All the best,

Camelia K.

Jenny asks…

Exercise ideas?

Hey everybody. I had my daughter 10 months ago and in the first three months dropped my baby weight, but slowly over the next 7 months I gained most of it back! I am looking to lose 20-30 pounds over the next 6 months or so…healthy, slow, gradual weight loss. I’m working hard on my diet – I cut out red meat and very rarely eat any other type of meat, I love vegetables and eat a lot of them every day, oatmeal or regular Cheerios for breakfast with some strawberries or bananas, etc.

I am having a problem with exercise, though. I can’t find anything I like enough to stick with. I am a stay-athome mom and I’ve tried workout DVDs, but I get bored with them VERY easily and never stick with them. I enjoy the gym but finances are VERY tight now and we can’t afford to pay for a gym membership. What are some outdoor activities that I (and taking my daughter would be a plus) can take part in to help meet my fitness goals?

Thanks!

The Expert answers:

Healthy portions of meat isn’t bad for you… Try chicken breasts or better yet turkey. Try fish as well (salmon, tuna).

Go with whole grain pasta/bread too. Everybody’s on this low/no carb diet B.S… Don’t get sucked in.

Walking is a good and pushing your daughter in a stroller makes it something you both can do.

Daniel asks…

Is it normal to fall asleep for a few hours after a cardio workout?

I’ve recently started trying to increase my cardiovascular fitness at my local gym.
After walking home after a cardio exercise where i have worked to my limit and ran out of air, i have started falling asleep for an hour or two at only 5pm as well as feeling very tied after getting home. I also sometimes what feels like pins and needles in my face and find it harder than normal to fill my lungs. After a few hours this will go away.

Let me stress that this does not happen every time, only those times which i run to my limit and it is my lungs, not my legs which stop me.
I have found that i can still get to sleep even if i have had a caffeinated energy drink just beforehand.

Additional info
I am 17, 5 10” and weigh 125 pounds (it looks better than it sounds), in the past few months my fitness has improved, for example I have managed to go from being able to do 7 minutes to 20 minutes one of the excercise bikes.
oh, and don’t try to tell me to gain weight, please, im already following a resistance excercise program and eating as much high calorie foods (nuts, potatoes and so on) as i can.
oh yes, i take a protein supplement 4 days a week.
aside from that, nuts are around 25% protein, so it isn’t that.
also, im a man

The Expert answers:

Not really normal… Try replenishing your glycogen stores within a half an hour of finishing your run… Chocolate milk is the best for this. Also, eating a good healthy snack is good too (full of energy)

Robert asks…

Really scared :(.I need an accurate advice from an experienced and professional fitness trainer.?

i am a girl aging 20 weighing 132 lbs height 5.1 ft.i am currently trying to lose weight ( i really look bulkier than i should be looking according to my weight).i want to become really lean NOT skinny.My lower body is very heavy.I have an eliptical trainer and bike.I cannot afford buying weights or even going to the gym.I eat simple and healthy yet my body is quite stubborn on losing weight :(.please answer these.

1-How much should i workout on bike and eliptical trainer daily ?
2-should i use light weights for arms?
3-My biggest FEAR-i dont want to gain muscles and look bulkier.Someone says cardio is best for weight loss but then it breaks muscles , i mean i am all confused.
please only serious answers guide me the right way.I WANT TO WORKOUT 2 HOURS A DAY so that i lose faster but please tell me a proper routine (exercises at home)for a week(that i can carry out for 2 3 months)..pleasseeee..AND should i do eliptical and bike with interval.
Detailed answer would be appreciated since i am very confused 🙁

The Expert answers:

Zoey, she said that buying weights or a gym membership is out of the question. Hiring a personal trainer is obviously out.

Your “biggest FEAR” (gaining too much muscle) is unfounded. Lifting weights will NOT make you look big and bulky like a man. Female body builders with large muscle have to work VERY hard to get that look. You will not accidently back into muscle bulk by lifting some weights. That said, lifting weights is VERY beneficial in reducing fat and toning up your body.

As great as cardio is, it is easy to plateau if that’s all you do. You will reach a point of diminishing returns very quickly if all you do is elliptical or biking or running. You really need to strength train.

Since you can’t go to a gym, use body weight exercises such as push ups, pull ups, lunges, squats, and abdominal floor work (not only crunches but plenty of others).

You can check out fitness videos at your local library too and get some other ideas for body weight work. But don’t just do the elliptical only! You will plateau!

Michael asks…

How to make a blog people will actually read?

I am making a blog. This blog will include a variety of topics to include alternative health,enviromentally friendly approaches to living, healthy eating and fitness, homemade projects, being a stay at home mom/wife, etc.I know the name says a lot.
Could you give me some tips on how to make people want to read this blog? And maybe even how to make some money through blogging?
I also have a few names, based on what I will be discussing in my blogs. Will you tell me your favorite, or even your top 5?
Here they are, in no particular order:
The Mom Projects
Mom Friendly Fitness
Healthy Girl
Holistic Helpings
Naturally Homemade
Earth Baby
One handed health
One hand homemade
The Positive Workout
Earth Exercise
Pronature Nuturing
Holisitic Home
Healthy Home
Nature Momma
Natural Mom
Positive Mom
Mommy Nature
Pro Homemade
Holisitc Housewife
Naturally Nurturing
Earth Momma
Earth to Housewife
Homemade Housewife
One healthy Momma
Girl, Naturally
Healthy Housewife
Pro-nature Parenting
Earth to Momma

Let me know what you think! I will be awarding 10 points within the next 3 hours. Thanks for the help and advice in advance!

The Expert answers:

People will want to read a blog that’s well written and entertaining generally speaking.

The rest depends on the demographic you’re going after. You will want a lot of useful do-it-yourself type tips as well as fun and entertaining.

I think people misunderstand blogs though. It’s like making friends. You have a personality and if your’e in a group of people with a different personality, you may not make a lot of friends. But instead of changing your personality, you should find the people who will like your personality. Does that make sense?

So put your personality FULLY into your blog

After that, the rest of it is marketing. You have to go out there and let everyone know about your blog so that you increase the number of people who come visit, and thereby increase the number of people who will stick around.

I hope that helps 🙂
I sincerely wish you luck!!

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Your Questions About Fitness

John asks…

What are some good fitness magazines?

My gf is thinking of subscribing to a fitness magazine… what is the better ones out there? Thanks!

The Expert answers:

Prevention Magazine

Ken asks…

Has anyone used the video workouts on the Fitness Magazine site and if so, were they effective for you?

The Expert answers:

Umm…

David asks…

Anyone use PUSH personal training from push.tv? I read about it in a fitness magazine.?

I want to sign up but kinda want to hear any opinions before.
I also attend a gym. This is the way to learn a new routine for weights.

The Expert answers:

Your much better off going to a regular gym and doing it the old fashion way, dont waste your money with these sorts of things.

William asks…

Fitness Magazine Body Lab?

In Fitness Magazine, there have been some things recently called “fitness body labs.” The second one was legs, and the third one that just came out is core. I missed the first one and would really like to know what it was? It is in the February issue of Fitness Magazine. Also if you could get me a picture of the workout for that lab (should be 9 strength moves) that would be really helpful! Thank you!
The link for defy gravity isn’t working for me :/ again, if I could get a picture it would be awesome, or if I could get the names of each move?

The Expert answers:

The article was called “Defying Gravity” and included a butt workout
you can go to fitnessmagazine.com/defygravity

(I would have scanned it for you but my printer was being wacked, sorry 🙁 )

James asks…

Fitness Magazine Cover?

What fitness magazine for this month (September or October 2010) features a girl in a bikini. I don’t remember the magazine name but i saw it in the store. Can anyone tell me the name of the magazine and also what is your opinion on their choice of the cover picture?

The Expert answers:

Fitness magazine almost always has a girl on the cover in a bikini, but the September issue one had Chelise Hightower on the cover, if that’s the one you’re talking about 🙂 ohhh well Shape magazine has girls in bikinis too, so try that, I really don’t like it because not all people have those perfect bodies!

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Your Questions About Fitness

Ruth asks…

What is a good diet to have when trying to build muscle?

Can someone give me examples of breakfasts, lunches, and dinners i should have when going on a muscle building diet, paired with going to the gym 5 times a week?

The Expert answers:

If your looking to build up some decent muscle size, then you’ll have to eat a lot.

You need to eat a ton of calories. How much? That all depends, on your activity level, your age, high, BMR, etc.

But a rough range would be around 3000-5000 calories. You have to understand, that in order for muscles to grow, you’ll need to have a caloric surplus, because you’ll need to extra calories to feed the muscle fibers.

You’ll need to incorporate meals that are high in protein, high in carbs, and relatively moderate in essential fatty acids.

I hope that helps

Best of luck in your fitness

Cheers!

Michael asks…

what are some good ways to build muscle and condition a horse?

I have a 4 yr old appendix quarter horse that I am trying to build muscle on (especially on his hind quarters), and get into shape. Right now I have been lunging him every day for 25-30 mins at the trot and a little canter, and I have been riding almost every day for about 45 mins. Right now he has a big belly that wont go away, he just isn’t building muscle. He is a big, stocky guy naturally, but is all flab. When I ride he goes correctly, he uses his hind end to push off, and collects up pretty well (obviously not perfect because he is somewhat green still). I am about to start showing him, and am trying to sell him, he is a great horse, really nice conformation and every thing, but he just doesn’t look in shape.

Are there any suppliments or anything I could add to his diet to work kind of like a protien shake? (I don’t mean steroids or anything)

any advice to more effectivly condition my horse?
I have access to “sand dunes” (just huge piles of sand from a near by gravel pit) on our trails, would walking and trotting up these be a good thing to do? Or would it be too hard on his joints?
As soon as I get him looking inshape I plan on showing AQHA hunter under saddle. It is very competitive around where I am, he has to be in great shape

The Expert answers:

What are you conditioning him for… I barrel race and this is what I do!…
Swimming is excellent conditioning. Often most people don’t have that available to them. I walk my horses in the canal behind my house. It’s about knee deep. The water is good for their legs. And it conditions thier muscles.
I’ve never tried supplements… Don’t want to!
I have 1000’s of acres of mountains and hills behind my home. I ride out there.
Often deep sand is good (Don’t lope or trot(maybe a lil) them in it… It really can be too strenuous.)
I do lunge them every other day.. About 30 mins… (altogether)
I practice patterning them every 3 days of so. I make a barrel run on them.
I really like to work them on the track. My sport requires alot of short burst of energy so I do wind sprints on the track. Run 400 yards… Walk 600. Run another 400… Walk another 600. About 3 times
That’s my work out and it works great! I have lots of horses and I do all those things… Some more than others on certain horses.

But basically it depends on what you are conditiong the horse for. If i did not help you. I would suggest contacting someone in your area within which you have the same interests… Or expectations for your horse and the events you are wanting to compete in.
Hope I helped and Good Luck

***About his joints… You can walk him UP those depending on how high they are…. Make sure you don’t put too much stress on his joints! But a few ups and downs woud work great!***

***Since ur showing him. I would say you are doing things right… And I know they do LOTS!!!! Of back thier horses to build up muscles in hind quarters.***
Good Luck

James asks…

What is a good diet for losing weight and building muscle?

What diet and foods are good for losing weight and building muscle?

The Expert answers:

Eat healthy foods, and if you work out eat protein after you hit the gym. If you don’t though, protein is still good, as is a variety in your diet.

Paul asks…

What Can i do to build muscle and gain weight for football, no progress in the gym?

Alot of people i know on my football team take supplements, and nitro-oxide supplement boosters, do these shakes and supplements work? if not what diet should i have to build muscle after i lift in the gym, because i lift hard but receive no progress, and i need to get larger.

Could someone give me some good diet tips or refrences please!

The Expert answers:

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. REMEMBER – HIGHER WEIGHT, LOWER REPS for building 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

Richard asks…

How to build muscle on a budget?

I was laid off earlier in the year and after a couple months realized I gained about 40 pounds. I found and stuck with a good diet, cardo exercised daily and now at 200 pounds for a height of 5’11. I have a bowflex and would now like to tone myself but not get ripped. I know eating protein is crucial to building muscle, but what are the best times to eat? I’m on a budget and can really only afford eggs and chicken. Thank you.

The Expert answers:

Dont buy a bunch of crap for working out – just do all of the basic exercises and you will build muscle. Do push ups and dips and experiment to dind new ways of working out. If you work hard you will build muscle.

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Your Questions About Fitness

Joseph asks…

How can you lose weight really fast?

I weight about 190 Ibs. and I want to weight 160 Ibs. before August 25, please give me some ideas.

The Expert answers:

No “miracle” pills necessary. The truth is …….. What people don’t want to hear. You can lose weight if you finally decide to get off your………. Couch. Diet pill companies get rich on people that don’t want to do what it takes to lose weight.
How to lose weight for free. Most kids workout doing what they love. Go back to what you liked as a child if it’s roller blading, basketball, swimming. The thing is to keep you workout fun, so you keep doing it for life. Running is the most effective way to lose weight 100 to 150 calories burn per mile (4 laps on a track = 1 mile). Most people will have to alternate walking and jogging until they build the stamina to jog non-stop. Other benefits of running you don’t depend on anybody to get your workout like someone to spot you at the gym or a team in basketball. The other thing is you go at your OWN pace. For you single parents you can buy a jogging stroller. It’s a stoller with bigger wheel that allow you to jog and get your child out of the house for a change.
The body doesn’t burn fat by sections. You will burn fat in general when you raise your body temperature by working out the only thing is some fat resist to burn off so you have to work harder at it. Running is a great way to burn fat.
Weight training can confuse people. People workout for 2 months and don’t see a change in the scale and give up. Weight training is excellent to gain muscle and tone up but if you are gaining muscle thats why you don’t see a dramatic change on the scale. Actually MUSCLES WEIGH MORE THAN FAT but this is good. The more muscle your body grows the leaner you will get. Why? Muscles when put into use they burn calories, thus the bigger the muscles the more calories you’ll burn and the leaner and tone you’ll appear. That why at the gym the trainers will measure your BMI (Body Mass Index). Let me give an example if a guy started going to the gym weighing 200 pounds and 30% of that is fat yet 3 months later he might still be 200 pounds but with only 25% fat that means he gained 5% of his body weight in pure muscle.
Step 1
Determine Your Daily Calorie Goal
To estimate your daily calorie needs for MAINTAINING your current weight, take your present weight and multiply by 13. That number covers your metabolic needs for the day, factoring in a bit of light activity. So if you weigh 180 pounds, you need about 2,340 calories per day. To lose a pound a week, you must then create a calorie deficit of 500 calories a day (3,500 calories equals one pound).

How many calories you can cut from your diet depends a lot on how much you’re eating right now. There’s a big difference between cutting 500 calories if you’re eating 1,500 a day than if you’re eating 3,000. But remember: Weight loss is a lot easier when you factor in your running mileage (1 mile = 100 calories). So your calorie deficit can–and should–be created by eliminating some calories from your daily diet and increasing the number you burn per day through running.

Step 2
Distributing Your Calories
After you’ve determined the total number of calories you should be consuming per day to meet your weight-loss goals, divide those calories so that 50 percent of them come from carbohydrates, 25 percent come from protein, and 25 percent come from fat. So, for example, if you’ve determined that your daily calorie goal is 1,800 calories, then 900 of those calories should come from carbohydrates, 450 from protein, and 450 from fat. Remember: You’re not striving to have every food you eat meet this ratio. You’re simply aiming to get your total daily calorie intake to fall within these guidelines.

Step 3
Selecting Carbohydrates
Lots of runners will look at the 50-percent carbohydrate guideline and think they’ll go into macaroni withdrawal. They’ll argue it’s not enough–that they need 60 percent or more. After all, carbohydrates are the body’s preferred energy source.

While it’s true that elite runners need a very high percentage of calories from carbohydrates, recreational runners simply don’t need as many carbs. Taking in 50 percent of your daily calories from carbohydrate sources will provide you with all the energy you need.

Because high-carb foods sustain you during your workouts, they are best eaten just before and just after your runs. When choosing which carbs to eat, opt for those that are fiber-rich and have a high water content to keep you feeling full.

Carbs to Choose Often

Fruits (about 60 calories per serving)
Apple, orange, pear, nectarine: 1 small (tennis ball size)
Banana: 1 small (5 inch)
Peach, plum: 1 medium (fist size)
Grapefruit: 1/2 whole fruit
Canteloupe: 1 cup
Berries: 1 cup
Fresh pineapple: 3/4 cup
Canned fruit (in its own juice): 1/2 cup

Low-Starch Vegetables (about 25 calories per serving)
Carrots, celery, cabbage, brussels sprouts, broccoli, cauliflower, eggplant, leeks, onions, green beans: 1 cup raw or 1/2 cup cooked
Green pepper: 1 whole
Asparagus: 7 spears cooked or 14 spears raw
Lettuce/raw greens: 1 cup 100-percent vegetable juice: 1/3 cup

Carbs to Choose with Caution (watch those portions!)

High-Starch Vegetables (about 80 calories per serving)
Beans (lima, navy, pinto): 1/3 cup
Corn: 1/2 cup
Peas/lentils: 1/2 cup
Baked white or sweet potato with skin: 1 small (tennis ball size)

Pasta/Rice (about 80 calories per serving)
Couscous (cooked): 1/3 cup
Brown or white rice (cooked): 1/3 cup
Noodles/pasta (cooked): 1/2 cup
Bulgur (cooked): 1/2 cup

Breads/Cereal/Crackers (about 80 calories per serving)
Tortilla (white or wheat): 1
100-percent whole-wheat bread: 1 slice
Mini-bagel: 1
English muffin: 1/2
Pretzels: 3/4 ounce or 8 sourdough nuggets
Popcorn (air popped): 3 cups
Saltine crackers: 6
Rice cakes (all varieties, large): 2
High-fiber cereals: 3/4 cup
Oatmeal: 2/3 cup cooked or 1 instant packet

Step 4
Selecting Proteins

While protein’s primary role is maintaining muscle integrity, it also satisfies hunger. Protein provides a greater feeling of fullness, ounce for ounce, than an equivalent amount of carbohydrate. The effect: You’re content with fewer calories. That’s why 25 percent of your calories should come from protein.

When you choose proteins, lean is always best. Fat adds flavor to protein–but also calories. So be sure to limit the number of calories in the protein sources you choose. A good rule of thumb: The fattier the protein, the smaller the serving.

Protein Picks

Very lean (about 35 calories per serving)
Chicken or turkey breast (skinless): 1 ounce
Fish fillet (all whitefish): 1 ounce
Canned, water-packed tuna: 1 ounce
Shellfish: 1 ounce
Egg whites: 2 large
Egg substitute: 1/4 cup

Lean (about 55 calories per serving)
Chicken or turkey (skinless dark meat): 1 ounce
Salmon, swordfish, herring, trout, bluefish: 1 ounce
Lean beef (flank steak, top round, ground sirloin): 1 ounce
Veal or lamb (roast or lean chop): 1 ounce
Pork (tenderloin): 1 ounce
Canadian bacon: 1 ounce
Low-fat hot dogs: 1
Low-fat luncheon meats: 1 ounce

Dairy Products (about 90 calories per serving)
Fat-free or 1-percent-fat cottage cheese (calcium fortified): 1 cup
Low-fat, sugar-free yogurt: 3/4 cup
Fat-free, sugar-free yogurt: 1 cup
Low-fat cheese (all types): 2 ounces

Step 5
Selecting Fats

Most dieters immediately start cutting fat. But instead of just cutting out junk-food sources of fat, they also cut fatty foods that are healthy, including nuts and nut butters, and olives and olive oil.

Foods with a little fat help slow the rate of digestion and provide a sense of fullness. Try to get 25 percent of your daily calories from good fats by selecting heart-healthy vegetable, nut, and fish sources.

Fats of Choice

Full-Calorie sources (about 50 calories per serving)
All oils: 1 teaspoon
Avocado (medium): 1/8
Almonds, cashews, filberts: 6
Peanuts: 10
Pistachios: 15
Olives (green or black): 8 medium
Peanut butter (creamy or chunky): 1 teaspoon

Reduced-Calorie sources (about 25 calories per serving)
Light tub margarine: 1 teaspoon
Light mayonnaise/salad dressing: 1 teaspoon
Light cream cheese: 1 teaspoon
Fat-free salad dressing: 1 tablespoon

Step 6
Establish an Eating/Running Pattern

The wild card in the 50-25-25 eating plan is how you distribute your calories throughout the day. That depends on your running schedule. Because you want to eat the bulk of your carbohydrate calories around the times when you will be active, you need to know ahead of time when you’re going to exercise each day. Then select mostly carbohydrate-rich foods to fuel up beforehand or afterward. By eating most of your carbohydrate calories around your runs, you’ll then eat most of your protein and fat calories the rest of the day when you’re more sedentary.

Remember one other guideline when establishing your daily eating pattern: Don’t go too many hours without eating or your brain will signal starvation mode and stimulate your appetite. So go ahead and have a morning, afternoon, and evening meal, along with snacks. Just make sure that when you tally up all your eating, you’re still within your daily calorie range.
Drink 2 liters of water throughout the day to keep hydrated during your runs and enjoy the added benefit of feeling full so you don’t eat fatty foods. There are runners websites that are full of great tips. By the way. How many overweight marathoners have you seen? Good luck 🙂

Mark asks…

Why is being on a vegan diet good? What are some reasons that it’s bad for you?

wow.. I didn’t ask for your life story……

I’m doing a paper, and to be honest, the last post was actually the most helpful. lol.

The Expert answers:

Until we stop exploiting animals, billions will continue to be abused, neglected and killed.

When switching to a vegan diet, you will find yourself easily meeting the recommended servings of fruits and vegetables per day.

Hundreds of millions of people are going hungry all over the world because much of the arable land is being used to grow feed grain for animals rather than for people.2 Human hunger and poverty is increased by diverting grain and cropland to support livestock instead of people. “Slowly the realization is dawning that to feed plants to animals and then feed on the animals or their products is grossly inefficient.3

Tragically, some 80% of the world’s hungry children live in countries with actual food surpluses, much of which is in the form of feed fed to animals which will be consumed by only the well-to-do consumers.4

Certain antibiotics are used to promote growth in chickens, cows and other food-producing animals, which can lead to strains of bacteria resistant to the antibiotics. Many of these bacteria can then infect people and cause fatal illnesses if antibiotics are no longer effective against them. The increase in bacteria resistant to antibiotics has been a growing problem over the past several years. The main bacteria of concern are salmonella, campylobacter and E. Coli. The World Health Organization calculates each year approximately 14,000 Americans die due to drug-resistant infections. Other growth-promoting antibiotics that can lead to bacterial resisistance include penicillin, tetracycline, streptomycin and erythromycin, all of which are commonly used to treat infections in humans.5

Common foodborne pathogens are: Salmonella species, Campylobacter jejuni/coli, Escherichia coli O157:H7 and other related strains, Parasites Toxoplasma gondii and Cryptosporidium parvum, Norwalk virus. Immediate consequences — an acute illness with abdominal pain, diarrhea and vomiting, Long-lasting conditions such as reactive arthritis, Guillain-Barr syndrome (the most common cause of acute paralysis in adults and children), and hemolytic uremic syndrome (HUS), which can lead to kidney failure and death, particularly in young children.6

The FAO of the United Nations reports problems created or significantly increased by animal excrement and growing animal feed: Decreased biodiversity through habitat loss and ecosystem damage, Soil erosion, Reduction in the availability of irrigation water, Greenhouse gas production (nitrous oxide and carbon dioxide), Aquifer depletion, Nitrogen, phosphorus, and pesticide contamination of water through run-off from fields. The report lists the following problems created by manure: Contamination of surface waters, Aquatic ecosystem damage, Greenhouse gas production (nitrous oxide and methane), Soil contamination with heavy metals, Acid rain and forest damage from ammonia emissions. The report also states that fossil fuel energy is a major input of industrial egg, milk, and animal flesh production, and that factory farms are inefficient at converting this energy into food for humans.7

It is the position of The American Dietetic Association and Dietitians of Canada that appropriately planned vegetarian diets are healthful, nutritionally adequate, and provide health benefits in the prevention and treatment of certain diseases. Vegetarians have been reported to have lower body mass indices than nonvegetarians, as well as lower rates of death from ischemic heart disease; vegetarians also show lower blood cholesterol levels; lower blood pressure; and lower rates of hypertension, type 2 diabetes, and prostate and colon cancer. Vegetarian diets offer a number of advantages, including lower levels of saturated fat, cholesterol, and animal protein and higher levels of carbohydrates, fiber, magnesium, boron, folate, antioxidants such as vitamins C and E, carotenoids, and phytochemicals.8

Research by Canadian experts has shown a vegan diet is as effective at reducing levels of the most damaging form of cholesterol as the new generation of expensive, fat-lowering drugs. Now people showing early warnings of heart disease can improve their health without medication, the study’s authors say.9

A substantial body of scientific evidence raises concerns about health risks from cow’s milk products. These problems relate to the proteins, sugar, fat, and contaminants in dairy products, and the inadequacy of whole cow’s milk for infant nutrition. Health risks from milk consumption are greatest for infants less than one year of age, in whom whole cow’s milk can contribute to deficiencies in several nutrients, including iron, essential fatty acids, and vitamin E.10 The American Academy of Pediatrics recommends that infants under one year of age not receive whole cow’s milk.11

In countries where dairy products are not generally consumed, there is actually less osteoporosis than in the United States. Studies have shown little effect of dairy products on osteoporosis.12 The Harvard Nurses’ Health Study followed 78,000 women for a 12-year period and found that milk did not protect against bone fractures. Indeed, those who drank three glasses of milk per day had more fractures than those who rarely drank milk.13

The American Journal of Clinical Nutrition published a series of papers14 describing the benefits of basing one’s diet on plant foods: 1) High fruit and vegetable consumption is associated with a reduced risk for cardiovascular disease, several common cancers, and other chronic diseases (such as macular degeneration and cataracts); 2) Legumes (e.g., beans, peas, lentils, and peanuts) are excellent sources of protein, fiber, and a variety of micronutrients and phytochemicals that may protect against disease; 3) Regular consumption of nuts is lined with a lower risk for heart disease and lower mortality rates; 4) Whole-grain consumption is associated with a reduced risk for heart disease, diabetes, high blood pressure, and stomach and colon cancers.

Industrial fishing is seriously damaging ocean ecosystems.15 Moreover, an Institute of Medical Ethics (U.K) panel concluded that fish feel pain. Panel member Patrick Bateson wrote, “Few people have much fellow feeling for a fish even though many fish are long-lived, have complicated nervous systems, and are capable of learning complicated tasks.”16

USDA APHIS’ Wildlife Services and livestock producers kill wildlife to protect “farm animals.” Having eliminated native populations of wolves and grizzly bears,17 federal government hunters now kill about 100,000 coyotes, bobcats, feral hogs, bison, and mountain lions each year. They are shot, caught in steel-jaw leghold traps or neck nooses, or poisoned with cyanide.18

Environmentally, turning animal hides into leather is an energy intensive and polluting practice. Since leather is intimately related to the exploitation of animals, it seems most desirable to buy man-made materials and encourage companies to develop more ecologically sound alternatives.

Ken asks…

Do u think they have a cure for cancer but government won’t let it be released for overcrowding reasons?

After all if nobody died of it we would be overpopulated.

What do u think?

The Expert answers:

Good for you you are on the right track. Its ALL about decreasing the worlds population and making people sick with cancer along with war and natural disasters, they do an effective job.

Think about it for a moment……….. We were and are told that they had the advanced technology in the 1960’s to ‘supposedly’ take three stooge’s, land them on the moon and return them safely without a scratch!

Now 50 years on, 50 years of research, billions of pounds in research, thousands upon thousands of specialist scientists working day and night on finding a cure, and hey we are supposed to believe that bull*hit, are people so gullible to be taken in by that.

They wont you sick, there’s no money to be made if your healthy. Their plan is to vaccinate and medicate the whole population whie poisioning our drinking water, air and foods.

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

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?
HIV is a virus and can work its way out of the body naturally especially if your immune system is good. HIV does NOT lead to aids, its the medication that you tale that leads to aids.

More people live who do not take the HIV medicine than those who do!
Don’t take the medicine!!!
Go to you tube and type in Dr Gallo, he was financed by the US government in the sixties to come up with a deadly virus to reduce the black population in Africa. They named it Aids! And now they are trying to vaccinate the whole black population of Africa and the vaccinations include the aids virus!!! Mass genocide, but hey you wont find a word of this in the mainstream media because it is controlled by the powerful elites.

Back in 1976, the following ad began appearing in New York newspapers:
Last Chance for gay men to join the Hepatitis B* Vaccine Program!
*A sexually transmitted disease. Enrollment closes in June, after which the vaccine may not be available for several years. Take the FREE blood test to determine your HEPATITIS B status and eligibility for the program.
Over 1000 gay men took the free vaccination at a time when there was no such disease as AIDS. Then, by 1978 the infection began popping up all over the gay community. Strangely enough, it was predominate among the volunteers who had taken the free Hepatitis B vaccine. Within 5 years, 60 % of these men were infected with HIV.
[Ed. It goes without saying that you should avoid ANY government sponsored vaccine program, no matter how noble the cause may seem].

The program had been repeated the next year in San Francisco and Los Angeles, and as in New York, shortly after the vaccination for Hepatitis B, the west coast volunteers also began presenting with symptoms of AIDS.

In Africa, in 1977, a free vaccination against Smallpox was offered to the Black citizens of the countries with “population problems”

Maria asks…

How much should a 11 year old weigh?

My sis is like me a little overweight. i’m wondering what’s the appropriate weight for her

The Expert answers:

For any matter relating to growth in children, the CDC’s growth charts are the best source to go to. They chart everything from head size to weight, to height, and a myriad of other growth categories.

Click on the link below, and scroll to page 28. Go the age eleven and move straight up that line to the middle of the chart, and stop when that line crosses a curve labeled “50.” This is the point where half the eleven-year-old girls weigh more, half weigh less: 82 pounds.

However, this doesn’t mean she should weigh 82. What is her height? Go to page 30 of this same source to find the median height for an eleven-year-old girl. As you can see, this is 57 inches, or four-foot-nine.

If she is taller than average, she should weigh more than average, and if she is shorter than average, she should weigh less.

Go to the second link, and click on it to see what her BMI (body mass index) is. This will give you a good persepective too. A healthy BMI is between 18.5 and 24.9.

All my best to you. We are our brothers’ and sisters’ keepers, so I applaud you for watching out for her welfare.

Michael asks…

What is the normal blood preasure for a man aged 32, 6 ft tall and wieghing 303 lbs?

My husbands blood pressure is 194 and the doctor put him on lisinopril and hydrochlorothiazide. One pill each every day plus asprin. Im very worried. The doctor said if he didnt watch himself he will have a heartattack. No doubt. So what things thing can he do or diets can he do to loose weight?

The Expert answers:

120/72 would be normal. If the number goes above 145/90, a person is in trouble. Depending on whether the 194 is the top number (systolic) or bottom number (dystolic) is how much trouble he’s in, but he’s in trouble. Also, at 303 pounds, his bmi (body mass index) is 41.1, which makes him morbidly obese, emphasis on the word “morbid.” You should be worried. Even if he doesn’t have a heart attack, he will lose his quality of life. First his knees will need to be replaced, then he’ll be in a walker, then a wheelchair, and he’ll be pretty much unhappy for the last 15 years of his life (presuming he has that much time). Oh, and let him know that if he gets diabetes, which is common with obesity, at some point he’ll no longer be able to get an erection.

The good news is that even a 10% weight loss will help him reduce his health risks, and every pound of loss helps. You can help him a great deal. I recommend Weight Watchers for both of you. You can learn about diet and exercise and help him to eat more healthy. You’d be surprised at the things you learn, like why orange juice is a bad idea and why olive oil is good for a diet. You can also consult the National Weight Control Registry, which contains advice from people who lost a lot of weight and kept it off.

Finally, and this is a sad thing to say, but if you have children or a mortgage, you should make sure he has adequate term life insurance, if he can get it. It’s better to be prepared than surprised.

Good luck.

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Your Questions About Fitness

Mary asks…

Which is better for fitness games, Xbox Kinect or Wii?

I’m considering getting either an Xbox with Kinect or a Wii so that I can use their exercise games. Some days I just can’t make it to the gym and I thought that this way I could still get a workout at home. The thing is that I am lost when it comes to which console to get. Which is a better workout? Which has more variety in those sorts of games? I don’t really care about the graphics, just want to get the most for my money and get a good workout. Any help would be appreciated, thanks in advance!

The Expert answers:

I’d recommend going outside.

William asks…

How do I get close friend to exercise with me without hurting her?

Okay, my best friend who lives a mile down the road (we live way out in the boonies) and I hang out a bunch. She’s great, but so conscious and embarrassed about her weight she struggles with all of the time. She wants to loose it. I workout at home and jog all of the time to stay in shape. I would love for her to start doing some cardio stuff with me, but need some good 3rd party input on how I should go about asking her. I don’t want to be offensive of my friend, but I figure any size-councious person would be blessed to have a fitness buddy. Any thoughts and ideas…. I know it may seem like a stupid question… THANK YOU everyone in advance..

The Expert answers:

First of all. That’s a very nice thing for you to do.
And you can ask her simply by saying “hey. I hate going on jogs by myself, can u join me?”
i used this on my friend, and it worked perfectly.
Best of luck.

Sharon asks…

Fitness question – suggestions please?

So I’m trying get a good cardio workout in a few times a week. I’m very committed to this right now, and I’m kind of freaking out. Why? Because my treadmill broke down today and I depend on it a lot for exercise. It’s going to take some time for me to get the treadmill fixed. I would just start going outside to walk/jog, but I live in Chicago and it’s -2degrees outside. I don’t have a membership to a gym at the moment. MY QUESTION: Can people suggest cardio exercises I can do in my own home? Specifically exercises to help loose weight. I’m open to getting workout dvds, anyone have any suggestions on some good ones? Thanks for your help. No sarcastic responses, pretty please.

The Expert answers:

Gain muscle then lose fat. With more muscle, youll have a faster metabolism. And when you finally start doing cardio, youll burn more fat. Do push ups, sit ups, quad exercises. Eat lots of protein, dont eat carbs, eat good fats like almonds and olive oil. No fried foods, no vegetable oil. And dont skip meals

David asks…

Assess/rate my workout for balance and intensity.?

I’m using a fitness app that has little explanation for what constitutes low, moderate, or vigorous daily) activity. The explanations are more about what I do at more job than about exercise Please assess my weekly workout and goals and let me know if anything is off balanced (I do eat quite healthily)
age range: 40-44
height: 5’4″
weight: 118 lbs (lost 20 lbs over 4 months)
cardio: running – 2 weekday runs of 2-3 miles at 10 min pace/ 2 weekend runs of 4-6 miles each (currently training for half marathon)
strength: 2 one-hour BodyPump classes each week
Other: Pilates, 45-minute mat routine at home 2x weekly (I used to be a certified instructor). My calorie needs seem to be somewhere around 1600-2000 daily. I have a sedentary job and most of my workouts are early in the morning.
Goals: be lean and toned, and always ready to run a 10K.
Does this regular weekly plan look ok? I occasionally will do a bootcamp type workout but that’s not on a regular basis. Is what I’m doing going to benefit me in the long run or do I need to change it up?
Please advise! Thank you!!

The Expert answers:

For the best intensity for any kind of practice for an event do double the work ur gonna do for the event. In ur case for best results on ur half marathon come at least close to running a full marathon in practice.

Richard asks…

I need your help making a new workout!?

Alright, I need some help making a new workout, because I’m somewhat loss as to the direction and what routine I should be doing.

A short summary of my situations is that now that I’m finished with High School, I no longer have to train to be a Linebacker for football any longer, I don’t do any of the Bench, Squat, Deadlift, and lots of sprints. I’ve already lossed 25 pounds of fat and muscle from when I had all that artificial football weight, and now I’m roughly 185 pounds.

Now I’m going into the military, so my fitness goals are to be as capable as possible in pullups, situps, pushups and cardio. While at the same time not losing any mass from just doing nothing but bodywieght.

Currently at my home (where I plan to workout), I own Powerblock dumbbells (adjustable to 130 pounds per hand), a roman chair, one medicine ball, a bench, a punching bag, and most importantly an outdoor pullup bar.

My stats so far is I can do about 12 good pullups maxout
38-40 pushups in 2 mintues
and cardio wise not so good, I get tired jogging for 15 minutes straight.

Time restraint wise is that I’m free everyday to work out for about an hour to an hour and a half.

I’ve tried searching around the internet, but I get workout plans ranging from what I classically did during High School weightlifting (3-4 sets for 8-14 reps of xx workout with xx weight). To those 300 circuits where you jump from one bodyweight exercise to the next.

And please don’t just recommend crossfit, I need you to elaborate, for I really still don’t have any idea what it is or how you do it.

If you could make me some elaborate ass workout for me from what I got, you’d be an angel, but if you want to recommend some workout style or routine that would work well with what I’ve got and what i want, that be great to.

Any advice appreciated!

The Expert answers:

You have a ton of good equipment to accomplish your goals. For the military you need both strength and endurance. Your cardio needs work so do more jogging and push yourself to new limits. Vary your running to jogging and then sprints and job some more.

Focus on flexibility as you will need that for the military too. Be sure your as flexible as you can be so to prevent injury at basic and later.

For weight lifting try combination exercises. Pull-ups, push-ups, dips, lunges, squats, etc. If you can involve multiple muscle groups in each exercise it will save you time.

There are a variety of body parts you can use the dumbbells in for the shoulders, arms, biceps, triceps, chest, back, neck. Dumbbells can also be used to a limited basis for the quads/hamstrings/gastroc. Punching bag is good for cardio too if you do it right.

Stick to 8-10 reps, 3 sets. That is how you will build strength and size of the muscle. You must fatigue the muscle and make microscopic tears that will heal and make the muscle stronger and bigger. Go at least 48 hours between working the muscle. Watch your diet and drink lots of water. Try to increase proteins in your diet and avoid fats/carbs. Get tons of rest.

There are a lot of correct ways to do things so the confusion is from all the possibilities out there.

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Your Questions About Fitness

Susan asks…

What is a good diet/fitness plan?

I have a job where most of the day is sitting and i have very odd work hours. Whats some good healthy snacks and some exercises I can do around my schedule to get me down to a healthy BMI. Right now I’m around 5’7″ 210lbs BMI about 32. I really need to get down to a healthy weight.

The Expert answers:

You can exercise just by walking every afternoon.

What makes people fat is what they eat. Not that they don’t exercise.

Sugar is a bad enemy. Stop eating and drinking sugar. Like pop / soda and snack cakes and candy and candy bars. Stop using all that stuff.
Even a lot of fruit juices have tons of sugar. Replace all this as much as possible with sugar free and you should start to loose weight. Also at your desk keep healthy stuff like carrots and celery. It takes time but you will get used to eating that and soon prefer it over snacks and candy. And do not eat the 100 calorie snacks either. Studies have shown people tend to eat more with those than if they are allowed to eat out a full size bag of the same product. Also, Do Not Go To A Buffet for lunch or dinner. That is where you see all kinds of fat people and fat people feel comfortable around fat people and they eat and eat and eat at these places. Disgusting!

Linda asks…

Is exercising every 2 days enough to keep you quite fit?

I’m not looking to be an athlete or a fitness freak..

But since i quit my job around 3 months ago, which kept me in good shape as it was physically demanding, i haven’t done much exericse, and i’ve seen my decline in physical fitness.

I’m not fat and i don’t need to lose weight, but i just want to get back to reasonable level of fitness.

Is jogging for 30 minutes every 2 days enough to keep you fit?

The Expert answers:

Best is having enough diet and excesses to keep you free of illnesses and to keep you fit.

Protein and carbohydrates are the main body fuel so make sure u take the enough.

30 min everyday than would be ok to jog but other than that make sure u are not taking any kind of Phil ( an artificial supplements) this actually contain chemicals which damages your cells but it does gives you energy. Eating as much as little keeps you normal.

Tip… Join a jim.

Hope this will help with my own knowledge and experience.

Maria asks…

What wii games have a lot of movement?

I want a wii game with exercise that’s pretty easy but I can break a sweat. The wii sports boxing and the mario sonic olympics were really good at getting the job done but I want some more. And no I do not want to hear about wii fitness.

The Expert answers:

Wii Family Trainer is by far the most energetic game I have come across on the Wii… Give it a try!

Steven asks…

how do i begin my journey to become a fitness trainer?

I am 16 yrs old and currently a sophomore in high school. I really like exercising and have even helped some of my friends with proper exercising and nutrition.(only the basics like eating less exercise more, running methods to burn allot of calories without getting tired too fast, lift heavy for 4-12 reps for bigger muscles, ext.) I really love teaching people and learning about fitness so i have decided too make it my future job, but i don’t really know how to make it my job, i don’t know what school will be the best for me, where i will learn the most and with the highest degree in that course. ( if you know any other careers that involve in fitness feel free to comment about it)
i want to learn as much as possible in training like muscle gain, strength gain, cutting, nutrition, cardio ext.

The Expert answers:

Sports psychologist
Personal trainer
Gym instructor
Sports coach
Physiotherapist
PE teacher
Armed forces PT instructor
Sports development
Coaching children
Manager in gym etc
Outdoor pursuits instructor
Sports journalist
Professional athlete

In terms of what to do, you need to know which of the many different career paths you want to persue.

In the meantime, learn as many sports/skills as you can and stay as fit and healthy as you can.

Mark asks…

I am looking for employment in Chicago land area/ but I still cannot find a job???

I have a Applied Asssociates in Fitness and Exercise(Robert Morrris College., No certifcations except CPR, First Aid, and AED. I am enrolled in UIC. I stay in Broadview, Il. Any suggestions or leads would help. Also, I already have been on Chicago Reader, Craigs List, have an account with Monster and Carrer Builder.com. Thanks! 🙂

The Expert answers:

Fitness and exercise….are you trying to apply for jobs in this field b/c that would be your best bet. You can’t apply for an Admin position with a fitness/exercise degree. Try applying at place like L.A. Fitness, Weight Watchers, Bally’s or any fitness center/gym, YMCA etc. Or you could start you own business. I use to live in the Chicagoland Area (live in Milwaukee Metro now) had a friend that lived in Palos Hills who worked at Bally’s for about 4 mo’s got her client base there and then started her own business by going to ppl’s homes. She planned out their meals and worked out with them. She got her clients from word of mouth and also just walking the Oak Brook mall during the day a speaking to the rich over weight ladies lol. Her mom also did Mary Kay so she got them hooked on Mary Kay and fitness lol.

So my suggestion is do something like that. She was driving a Benz within a year. Banking pretty well too. And she had her AA in Fitness/Exercise…lol at the time she was only 23..this was a few years ago.

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Your Questions About Fitness

Lizzie asks…

Nintendo Wii trade in? UK?

I want to trade in my white Nintendo Wii console with 2 controllers with motion plus, 2 nunchucks, 2 steering wheels, wii fit board and wii fit plus game, super mario bros game, zumba fitness game and wii sports and wii sports resort. Any idea of the best place to trade it in? i.e gamestation, game, cex, etc.? and any idea roughly how much I will get (cash not store credit)? Thanks

The Expert answers:

Where I live we have the Ad Trader which is a paper that you can advertise stuff in and if it’s under £100 you can do it for free.
You can also do it online.
You’ll get more money by selling this way.

Cex will give you next to nothing, not sure about gamestation or game though.
You can find out what Cex will give you by going on their web site and look for the things you have and it tells you trade in and cash prices.

Selling privately would be better though.

Helen asks…

Really Easy Rowing Questions? Easy 10 Points?

Ok, so when I am rowing or doing a 2k erg, my legs are a powerhouse… I can do the most squats out of anyone and for some reason they never fatuige. My arms on the other hand are useless. 800m into the 2k erg my arms feel like weights and cause the most pain and problems in my technique.

Someone told me if your arms are hurting first theres something wrong with your starting technique
So here are my questions-

Can I do anything to my technique to Make my arms hurt less? Like straighter back ect.
How do I improve my arm/biceps fitness/endurance? I have access to weights, but that is a pushing motion, opposed to the pulling motion rowing is… So mabye pull up are better in the long run?

Basically how do I stop my upper and lower arms from fatuiging???

Thanks

The Expert answers:

You just need more work on your arms, that’s all.

Ken asks…

Losing some weight with college classes?

I’m thinking about taking summer classes at a community college. At this point I have one already planned, a ballroom dance class. I would like to take another class to get in shape during this time, my other options are bodybuilding, physical fitness and running & conditioning.

I just want to get lean and shape my body a little (not big muscles). I think that bodybuilding would do the trick but I’m not sure if I can go without getting big muscles everywhere in my body. What do you think? which class should I choose?

Class descriptions:

Bodybuilding:
Physical development and muscle toning through weight training.

Physical Fitness:
Physical fitness classes at all levels are scheduled to help students fit a vigorous and satisfying period of exercise into a pattern for future use. The aim is to help students gain insight into their own personal aptitudes and abilities and also motivate students to explore their own range of movement in terms of agility, flexibility, strength, and endurance.

Running and conditioning:
Principles and practices of body conditioning with emphasis on aerobic (cardiovascular) fitness by increasing endurance through running, increasing the body’s range of motion through stretching and flexibility activities.

The Expert answers:

If you’re looking to get lean and toned, body building is the last thing you should be doing. Tons of weight lifting is going to bulk you up, not slim you down. You need to at least incorporate regular cardio into your work out routine. The physical fitness course might be the best option for you. It’s going to give you a better understanding of how to achieve your fitness goals, which is something you can take with you and apply for the rest of your life. Failing that, I’d still pick running and conditioning over body building.

Sharon asks…

Which is better? Running or Biking?

I am a newbie in fitness, but I’m looking to get a plan started soon. Consequently, I plan to buy a modest amount of fitness equipment. In the process, a question came to mind as stated in the subject header. In planning out the exercise regime that I’m planning, I’m trying to make it as sufficient, compact, and modest as possible. I’m not expecting to be an ambitious body builder or an athlete by any means, but for the sake of my health and wellness I know regular fitness is important. Therefore it makes sense to me that in a fitness routine to avoid wasting too much time, no exercise should repeat a specific physical benefit that was already covered by another exercise, if that makes sense. The perfect example of what I am addressing is comparing running to biking.

It seems to me that a person doesn’t need “both” running and biking for cardiovascular benefits. A person could simply choose one or the other and still get the same benefits. If I had to make an educated guess though, I would think that “biking” easily has to be more beneficial than running. The reason being that biking incorporates a wider range of physical motion, muscular activity, and stress on the body than running.

Is my thinking right?

The Expert answers:

Running can be harder on your joints and back if you run with incorrect posture so if it’s purely cardio benefit you want you should probably stick with the bike. Get into a spinning style routine where you crank up the resistance and do short bursts of sprints followed by short periods of slower cycling and that will get your heart rate going.

Daniel asks…

I need help with this health assignment!!!?

Marks: 3 The best time to monitor your resting heart rate is:
Choose one answer. a. In the morning before getting up.
b. In the morning after eating breakfast.
c. At night after dinner.
d. After exercising.
..Question 2
Marks: 3 An exercise for muscle fitness (sometimes used in rehabilitation) that regulates the speed and resistance so it is the same throughout the full range of motion is:
Choose one answer. a. An isometric exercise.
b. An isotonic exercise.
c. An isokinetic exercise.
d. None of the above.
..Question 3
Marks: 3 Isostatic stretching is when someone assists you in stretching farther than you normally stretch on your own.
Answer: True False ..Question 4
Marks: 3 Which of the following will produce the greatest amount of cardiovascular/cariorespiratory fitness?
Choose one answer. a. Weightlifting and calisthenics.
b. Running and swimming.
c. Isometric exercise and golfing.
d. Walking and isotonic exercise.
..Question 5
Marks: 3 The best definition of muscular strength is:
Choose one answer. a. The ability to run the fastest, jump the highest, and throw the farthest.
b. The maximal amount of force a muscle can produce against a resistance one time.
c. The ability to carry out light workloads over extended periods of time.
d. The maximal power used to lift a weight at least 5 times.
..Question 6
Marks: 3 Exercising your muscles repeatedly against a resistance requires:
Choose one answer. a. Muscular strength
b. Flexibility
c. Coordination
d. Muscular Endurance
..Question 7
Marks: 3 BMI stands for:
Choose one answer. a. Basal Metabolism Inventory
b. Body Mass Index
c. Body Metabolic Index
d. Body Measurement Information
..Question 8
Marks: 3 Cardiovascular fitness is defined as:
Choose one answer. a. The ability of the heart, lungs, and blood vessels to function efficiently, and continuosly provide oxygen to the muscles as they perform work over extended periods of time during exercise.
b. The ability to excell in recreational activities.
c. The ability of the body systems to work together efficiently.
d. The ability to use good reaction time when exercising.
..Question 9
Marks: 3 Frequency, Intensity, Time, and Type are all components of:
Choose one answer. a. Progression
b. Overload
c. Specificity
d. The FITT formula.
..Question 10
Marks: 3 The best spots to take your pulse are:
Choose one answer. a. chest and wrist
b. chest and neck
c. wrist and chest
d. neck and wrist
..Question 11
Marks: 3 Identify this principle: You should gradually increase the resistance in strength training exercises.
Choose one answer. a. Overload
b. Intensity
c. Progression
d. Specificity
..Question 12
Marks: 3 The primary cause of cardiovascular disease is:
Choose one answer. a. Excessive activity.
b. Smoking.
c. Blood clots that block passageways.
d. Build up of fatty deposits on artery walls.
..Question 13
Marks: 3 A method tha combines muscular strength, endurance, and aerobic conditioning is called:
Choose one answer. a. Aerobics
b. Circuit training
c. Strength training
d. Endurance training
..Question 14
Marks: 3 What is true regarding flexibility?
Choose one answer. a. Flexibility exercise is not needed if weight lifting is performed.
b. Flexibility is not influenced by age.
c. Physical inactivity can cause flexibility to be lost.
d. Stretching is only effective if done before a workout.
..Question 15
Marks: 3 Which of the following blood pressures would be considered to be in the NORMAL range?
Choose one answer. a. 120/80
b. 130/50
c. 100/60
d. 140/90
..Question 16
Marks: 3 Which is not a type of weight lifting?
Choose one answer. a. Body Building
b. Calisthenics
c. Power lifting
d. Weight circuit training
..Question 17
Marks: 3 Which of the following is LEAST likely to be an aerobic activity?
Choose one answer. a. jogging
b. jumping rope
c. weight lifting
d. swimming laps
..Question 18
Marks: 3 Which of the following is the appropriate way to prevent muscle soreness?
Choose one answer. a. Proper warm up.
b. Progressively increase your workload.
c. Do not bounce or jerk with movements.
d. All of the above.
..Question 19
Marks: 3 You should lift large muscles first and then lift small muscles after to prevent large muscle fatigue.
Answer: True False ..Question 20
Marks: 3 A body fat percentage of 5% for a 15 year old male would be considered:
Choose one answer. a. Hi

The Expert answers:

1. A
2.C
3. True
4. B
5. B
6. D
7. B
8. A
9. D
10. D
11. C
12. B
13. B
14. C
15. A
16. B
17. C
18. D
19. True

Hope that helps. If you need help with any other questions just let me know.

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Your Questions About Fitness

Charles asks…

What is a good Health Article to do my Paper On???? (Please Help Me)?

Not asking you to do my homework this is what I have to do

Health Paper

Select an article describing current research in the field of fitness,
health, nutrition, or wellness. The article that you choose should be at
least two pages long and published no more than one year ago.
Make sure to provide me with a photocopy of your article. Summarize
the article in your own words (half page minimum) and answer the
following questions as they pertain to the article you have selected:
1. Why did you pick this particular article? How did it spark your
interest?
2. What were the findings or conclusions made?
3. How does this research impact the field of exercise, nutrition, or
health science?
4. What have you learned from this article?
Due on or before Thursday, April 26th

If you guys know any good articles can you post the link to it…thank you

The Expert answers:

Do something on pancreatic cancer. One of the more aggressive cancers, five-year survival rates are just as bad today as they were 20 years ago, even though other cancers cures have made significant strides in combatting them.

Sharon asks…

What do you think about this article about the dangers of over exercising?

Especially these two quotes-

“Many obesity researchers now believe that very frequent, low-level physical activity – the kind humans did for tens of thousands of years before the leaf blower was invented – may work better for us than the heavy bouts of exercise you get as a gym rat.”

“The conventional wisdom that hardcore exercise is essential for shedding pounds is fairly new. As recently as the 1960s, doctors routinely advised against rigorous exercise.”

http://www.smh.com.au/opinion/society-and-culture/fitness-fascination-stretches-the-truth-20120202-1qvii.html#ixzz1lI35MiKt

The Expert answers:

Over exercising is not good for diabetics..

During strenuous exercise the muscles send a signal for more energy, which the body responds to by releasing more glucose. Without sufficient insulin, very hard exercise and sometimes even novel exercise will cause a rise in BG.
At rest, the body uses about 60% of its energy as fat and 40% as glucose. The harder you work, the less fat is used and the more glucose is used until you reach a state of anaerobic activity (weight lifting, fast sprinting) which uses 100% glucose. It is counterintuitive, but the harder you exercise the more insulin your body needs to deal with the increased amount of glucose being released for energy. Often by exercising at a less strenuous pace, can cause BG to decrease with exercise again.

You sent us on a wild goose chase Here is what was posted: Unfortunately we currently do not have any content for Fitness Fascination Stretches The Truth 20120202.

I Nordic Walk and lost 80 pounds in 10 months..Thats 1 1/2 hours a day 7 days a week..

Take care
Ben Trolled

Laura asks…

Pleazz help me with PE?

1.If you suffer from an injury, your doctor is likely to send you to
A.an exercise physiologist.
B.a physical therapist.
C.a sports medicine clinic center.
D.a personal trainer.

2.A medical specialty with strong ties to fitness is
A.radiology.
B.neurology.
C.orthopedics.
D.podiatry.

3.Athletic trainers work with
A.high school athletes.
B.college athletes.
C.professional sports teams.
D.All of the above

4.When choosing someone to advise you about nutrition, consult a
A.health food store clerk.
B.orthopedist.
C.registered dietitian.
D.physician.

5.Professionals who work under the supervision of a doctor to evaluate a person’s fitness are called
A.physician assistants.
B.exercise physiologists.
C.sports medicine specialists.
D.personal trainers.

6.Guidelines that can help you to evaluate health and fitness claims include
A.being suspicious of claims for quick and simple results.
B.examining a writer’s credentials.
C.being wary of mail-order sales or infomercials promoting products or services not endorsed by fitness professionals.
D.All of the above

7.Commercial gyms usually are
A.small in size and have relatively few members.
B.geared to the serious weight trainer.
C.limited in exercise opportunities.
D.All of the above

8.Fitness centers available to employees and their families are called
A.community recreational centers.
B.commercial fitness centers.
C.corporate fitness centers.
D.family fitness centers.

9.When choosing a fitness facility it is important to consider
A.cost.
B.location.
C.operating hours.
D.All of the above

10.Instructors at fitness centers should be
A.certified in CPR and first aid.
B.at their optimum weight levels.
C.good at aerobics.
D.able to teach several activities.

11.Exercise physiologists
A.work with coaches to evaluate fitness levels of athletes.
B.must be licensed by the state in which they work.
C.must earn a college degree and be certified by a national organization.
D.specialize in providing nutritional guidance.

12.Fitness-related professionals
A.are required to have a college degree in physical education.
B.must be certified by a state board.
C.are required to have clinical training.
D.may have professional certification in their area of interest.

13.To teach physical education, you must have a college degree and
A.be certified by the state to teach.
B.hold a professional license from the state fitness organization.
C.have clinical training in wellness and personal fitness.
D.All of the above

14.Physical therapists primarily work with
A.athletes.
B.people who need to control their weight.
C.people recovering from injuries.
D.people with foot problems.

15.When evaluating claims for fitness products, you should be suspicious of all of the following EXCEPT
A.Claims of quick and simple results
B.Miracle breakthroughs that have not been reported by reputable sources
C.Mail-order sales and infomercials
D.Authors of articles who have credentials

16.Match each term with the corresponding description.
1.Credentials
2.Commercial dance studios
3.Community recreational centers
4.Athletic trainers
5.Podiatrist
6.Exercise physiologists
7.Registered dieticians
8.Physical therapists
9.Orthopedics
10.Commercial fitness centers

A.Offer a variety of recreational activities and programs to community members
B.Physician trained specifically to treat disorders of the feet
C.Health professionals trained to work with people recovering from injuries
D.Certified professionals who are specially trained to understand the body’s physical reactions to exercise
E.Professionals who work with athletes undergoing rehabilitation
F.Professionals who specialize in providing nutritional advice and helping people control their weight
G.Offer a variety of dance and aerobic classes that develop cardiovascular fitness and flexibility
H.Offer a wide variety of resistance and aerobic training equipment
I.Branch of medicine that deals with bone and joint injuries and disorders
J.A summary of a person’s professional training and experience in a given field

The Expert answers:

Is this really hard for you?
Ok well anways here:
B
C
D
D
A
D
D
D
A
D
C
D
number 16 u do it!

George asks…

Physical Ed Questions – Please Help!?

1.
If you suffer from an injury, your doctor is likely to send you to
A) an exercise physiologist.
B) a physical therapist.
C) a sports medicine clinic center.
D) a personal trainer.
2.
A medical specialty with strong ties to fitness is
A) radiology.
B) neurology.
C) orthopedics.
D) podiatry.
3.
Athletic trainers work with
A) high school athletes.
B) college athletes.
C) professional sports teams.
D) All of the above
4.
When choosing someone to advise you about nutrition, consult a
A) health food store clerk.
B) orthopedist.
C) registered dietitian.
D) physician.
5.
Professionals who work under the supervision of a doctor to evaluate a person’s fitness are called
A) physician assistants.
B) exercise physiologists.
C) sports medicine specialists.
D) personal trainers.
6.
Guidelines that can help you to evaluate health and fitness claims include
A) being suspicious of claims for quick and simple results.
B) examining a writer’s credentials.
C) being wary of mail-order sales or infomercials promoting products or services not endorsed by fitness professionals.
D) All of the above
7.
Commercial gyms usually are
A) small in size and have relatively few members.
B) geared to the serious weight trainer.
C) limited in exercise opportunities.
D) All of the above
8.
Fitness centers available to employees and their families are called
A) community recreational centers.
B) commercial fitness centers.
C) corporate fitness centers.
D) family fitness centers.
9.
When choosing a fitness facility it is important to consider
A) cost.
B) location.
C) operating hours.
D) All of the above
10.
Instructors at fitness centers should be
A) certified in CPR and first aid.
B) at their optimum weight levels.
C) good at aerobics.
D) able to teach several activities.
11.
Exercise physiologists
A) work with coaches to evaluate fitness levels of athletes.
B) must be licensed by the state in which they work.
C) must earn a college degree and be certified by a national organization.
D) specialize in providing nutritional guidance.
12.
Fitness-related professionals
A) are required to have a college degree in physical education.
B) must be certified by a state board.
C) are required to have clinical training.
D) may have professional certification in their area of interest.
13.
To teach physical education, you must have a college degree and
A) be certified by the state to teach.
B) hold a professional license from the state fitness organization.
C) have clinical training in wellness and personal fitness.
D) All of the above
14.
Physical therapists primarily work with
A) athletes.
B) people who need to control their weight.
C) people recovering from injuries.
D) people with foot problems.
15.
When evaluating claims for fitness products, you should be suspicious of all of the following EXCEPT
A) Claims of quick and simple results
B) Miracle breakthroughs that have not been reported by reputable sources
C) Mail-order sales and infomercials
D) Authors of articles who have credentials
16.
Match each term with the corresponding description.
A. Credentials
B. Commercial dance studios
C. Community recreational centers
D. Athletic trainers
E. Podiatrist
F. Exercise physiologists
G. Registered dieticians
H. Physical therapists
I. Orthopedics
J. Commercial fitness centers

Offer a variety of recreational activities and programs to community members
Physician trained specifically to treat disorders of the feet
Health professionals trained to work with people recovering from injuries
Certified professionals who are specially trained to understand the body’s physical reactions to exercise
Professionals who work with athletes undergoing rehabilitation
Professionals who specialize in providing nutritional advice and helping people control their weight
Offer a variety of dance and aerobic classes that develop cardiovascular fitness and flexibility
Offer a wide variety of resistance and aerobic training equipment
Branch of medicine that deals with bone and joint injuries and disorders
A summary of a person’s professional training and experience in a given field

The Expert answers:

1.b
2.c
3.d
4.c
5.b
6.d
7.d
8.c
9.d
10.a
11.c
12.d
13.a
14.c
15.d
16.c community recreational centers
e. Podiatist
f. Exercise physiologist
d.athletic trainers
g.regestered deiticians
b.commercial dance studios
j.commercial fitness centers
i. Orthopedics
a.credentials

Paul asks…

What 2 things is this article missing..?

On May 9, some 60 kilometres west of the town of Sundre, Alberta, firefighters gather in the rugged Rocky Mountain foothills to test their skills and stamina against their brothers and sisters in the service. Call it a friendly family rivalry, but when racers take their marks in the “Where’s the Fire?” adventure race, it’s every team for itself.

In his capacity as a personal fitness director for the Calgary Fire Department (CFD), race director Jay Arns knows that firefighters show up for each shift prepared to risk their lives to save lives. For these professionals, maintaining physical and mental fitness and staying strong, responsive, collaborative and adaptive in the face of all contingencies is just part of the job description. Turns out those requirements are also pretty much a dictionary definition of team adventure racing.

Through his company, Arns originally developed “Where’s the Fire?” as a fitness incentive and team-building exercise for the CFD in 2007. Now in its third year, the not-for-profit event has achieved such renown that it welcomes participants from as many as six fire departments in Canada and the United States. This year, they’re expecting as many as 25 teams as well as a host of spectators and volunteers.

On Saturday morning, supported teams of four (one team member must belong to a fire service) set out on a 12-hour challenge that sprawls over a daunting course. Mountain biking, whitewater rafting and some serious ropework (ziplines and Tyrolean traverses are on the list), rafting and trekking are all race features. Says Johanna Arms, “Teams generally compete in the 12-hour race as competition can get pretty fierce among friends.” Whether rookie or veteran, all racers are stretched to their limits.

On May 9, tune in to watch firefighters turn up the heat in “Where’s the Fire?” And as if we needed a reminder of this profession’s big heart, proceeds from the race will be donated to the Southern Alberta chapter of the Make-a-Wish Foundation.

I’m having problems :S what are 2 things?

The Expert answers:

What time is the show on?
What station(s) is/are the show on?

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Your Questions About Fitness

Mandy asks…

Do you think the US military should eliminate the physical fitness double standard for women?

One of the requirements for being in the US military is that every once in a while, you have to pass a physical fitness test. The standards on these tests are lower for women than they are for men.
In the army a male soldier, age 17-21, has two minutes to do a minimum of 42 pushups. A female age 17-21 must do 19. A male soldier age 17-21 must be able to run two miles in 15:54. A female, age 17-21 must do it in 18:54. Sit-ups are equal.
I knew strong female soldiers who could pass the test by the male standards, but there were also many who could only pass because of the double standard. It should all be equal.
Before you ask “How is it relevant?”, I’ll say it’s VERY relevant. Anyone eho has served in the military can tell you, that regardless of your job, you do a lot of heavy lifting.
Also, these double standards do not exist in combat, and if you are not strong enough to do 25 pushups, you are NOT going to be strong enough to pick up a 230 lb soldier and carry them to safety.
Actually, minga, yes I do think the age double standard should be eliminated as well.

The Expert answers:

It appears that you do not understand the purpose of the APFT. The purpose of the test is simply to ensure that all soldiers are in good physical condition.

Since age and sex do affect the performance of specific muscle groups making everybody meet the same standards would mean that we can have a 20 year old male who is out of shape pass the test while a 45 year old female in excellent shape will fail it.

Thus the scale has been modified to account for these differences.

Daniel asks…

what is a good fitness routine to lose weight?

by bmi is 23 and i would like to lose enough weight until i get down to a bmi of 19
what is a good fitness routine?
is this goal healthy?
thanx

The Expert answers:

Your bmi of 23 is within the healthy weight range for your height,
but i can understand that many of us want to achieve weightloss to look exactly the way society wants us to.

A bmi of 19 is still within the healthy weight range for your height, but it is not that far off of being underweight; (depending on your height (stats) this could be anywhere from one kilo to a few kilos.)
in my opinion, i think that this is a nice and healthy goal which is reachable and not dangerous or risky to your personal well-being.

A good exercise regime should include cardio, strength and core workouts.
– cardio can include things such as running, bike riding, swimming and walking.
– strength circuits can be found all over the internet, including workouts on youtube and instructional dvds can be bought in your local target or fitness store.
– core workouts are important if you would like to pull in your stomach and strengthen the stomach muscles to obtain a nice, flat stomach. A strong core also stabilises and improves your posture.

You should exercise for a solid hour at least 3 or 4 times a week
and walk for at least thirty minutes every day.
Make sure to choose exercises and activities that you enjoy, have fun during and work for you.
Another thing… All this exercising is fine but you must also combine this with a healthy lifestyle and a healthy diet.

Good luck with your journey! 😀 xx

Helen asks…

How much does a personal trainer cost?

How much does a personal trainer cost if you go to fitness 19?

The Expert answers:

Thsi one is free but i dont know if he is available http://www.youtube.com/watch?v=TKCGe2Ezris

Sharon asks…

help with Fitness plan and other exercises?

I Live in a very small country town in Victoria and i have had a personal trainer since i was 16 but he recently packed up and left.
I am 19 and i weigh 49kg. I have always been into fitness and i like to have a trainer. There is lots of bush and walking tracks around here but i was wondering if anyone had any suggestions for a fitness routine and exercises, mainly focusing on tummy and bum toning area that actually works.

🙂 it would be great thanks.
Wow Gunnar thank you will do 😉

The Expert answers:

Get 53 unique exercises that will help you increase your muscle mass and strength quickly and overcome exercise monotony instantly!
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Information on the Planet? If you want to Learn how to SHATTER your genetic muscle-building limitations by changing your body’s physiology. Targeted training and nutrition will set stage for EXPLOSIVE muscle growth!

Joseph asks…

Fitness trainers out there! What is the right way to build muscle in the gym?How often should I up the weight?

I’m just a little confused as to how muscle is grown. I’m not sure if I should do more weight with less reps or less weight with more reps. I know there’s a difference, but I want to see myself improve the right way. Is 19 a good age to start lifting weights?

The Expert answers:

Yes, 19 is a suitable age to start building muscle.

The body responds to stress and effort by building muscle, so provided you follow the rules below, your body will enlarge your muscles in response to you making them do more work.

The most important things to note as a beginner are:

1. Progress: for the first 6 months you will make significant gains as your neural pathways adjust to the new exercises and your body makes quick, early adaptions. After that, progress will tail off – but don’t be discouraged: by then you will have asked more questions and know the techniques for breaking through this plateau.

2. Overtraining, Injury and form: if you are keen, then you will almost certainly be tempted to train too often, with too much weight, or both. Overtraining and injury are common amongst new starters – you should make a point of using correct form/technique from the start, only taking your muscles to failure occasionally and resting often enough. I would begin with 2 sessions per week and try not to go beyond 4.

3. Food: one of the key things for building lean muscle is to eat enough food, but not too much. Overeating is common amongst people who want to gain muscle because they are terrified that they will miss an opportunity for the body to build muscle. Have a look in the gym – you’ll see a lot of fat people lifting weights. The body is more clever than that – it knows you have been stressing your muscles and will build muscle in its own time. The post-workout shake doctrine that tends to be peddled by magazines with steroid abusers on the cover is best for just that – people on steroids. The best advice for nutrition would be to eat when you are hungry and until you are satisfied. Your hunger will naturally increase as you do more weights. Eating natural food – plenty of meat, eggs, nuts, fruit and veg – will ensure that your hunger can be trusted. Eating junk confuses your hunger.

4. Variety: for an all-round lean and muscular physique, inject as much variety into your progam as you can. Don’t get sucked into the gym-rat philosophy that moving faster than a walking pace erodes hard-earned muscle. Do circuit training, sprints, experiment with power-lifting techniques like clean and jerk. Intensive interval training is good for the natural release of growth hormone regardless of the exercise. And of course do weights as well and vary the number of sets and reps within the range that builds muscle (8×3 -> 3×15). This keeps things interesting and stops you getting that stuck-in-a-rut feeling that is inevitable if you do the same old weights routine each week.

5. Finally, patience: this applies to points 1-3. Impatience leads to overeating, overtraining and injury – if you do all these things right (i.e. Patiently) you will make gains, but you will be happier and healthier in the process than if you had been impatient!

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Your Questions About Fitness

Richard asks…

What is better to do first gain muscle or lose fat?

I am a 5’8” male weighing about 223 and im at 23% body fat. I would like to gain more muscle but i also want to be lean and ripped. I am pretty muscular as of now so i am not sure what to do first. The concern that i have about gaining muscle is that i do not want to increase my body fat percentage and while losing fat i do not want to decrease muscle. Please help. I would like answers from trainers for the most part but any help would be great.

The Expert answers:

I’m a firm believer in weight training. Many people want to know how they can lose body fat but they don’t want to lift any weight in the process. Why? They don’t want to look like a bodybuilder with huge muscles and bulging veins. They just want to look lean and slimmed down.

By building muscle you are going to increase your strength and be able to perform the exercises necessary to BURN THE BODY FAT.

You should lift heavier weights and do less reps if you want to add some bulk to your body. As you become stronger, you should begin to lift heavier weights. The heavier the weights you lift, the bigger you get. If you want to stay lean without all the bulk then use lighter weights and do more reps. This will help you gain muscle and lose fat.

I encourage you to do some weight training at least every other day and I guarantee you will see improved results. Add good supplementation to your diet and you are good to go. This is the one I personally use and recommend http://muscle-builder.fat-master.com Good luck man.

Donna asks…

How do I lose some muscle and fat while exercising?

Some of my weight consists of the muscles i have built up over my younger years. Now that I am working out more than I used to, I would like to lose some muscle in my calves and legs; how can this be accomplished while also losing fat? Also, is doing the elliptical machine good enough?
My current weight loss program is obviously eating better but using the elliptical machine for thirty minutes two or three times a week.

The Expert answers:

Whats your current weight loss program routine?

Betty asks…

Can You Build Muscle And Burn Fat At The Same Time?

It seems like if you want to get big you must lift weights, eat protein and lay off the cardio.
If you want to lose fat, you have to diet and do cardio, but this burns muscle too.
What can I do besides steroids to burn fat while I’m trying to build muscle?
Thanks.

The Expert answers:

All exercsie burns calories to help you lose weight. Weight lifting burns calories and builds muscle – which burns more calories.

If you are using a stair stepper for cardio – you are burning calories and building muscle in your legs.

The two go hand in hand.

You do not burn muscle – you lose it by not using (atropy) it or you build it.

Lift weights, do cardio – you will lose fat and build muscle.

NO STEROIDS! NO DRUGS!

Laura asks…

How do i lose weight quickly while building muscle quickyly?

Im 17 years old and slightly overweight, and i want 2 lose 20-30 pounds of fat quickly while building muscle, how do i do this quickly?

The Expert answers:

Counteract the “Rainy Day” principle. If you decrease your calorie count without necessarily increasing your physical activity level, your body is going to crash. It’s going to say to itself: “Holy sh*t! I better store these calories as fat, because I’m not getting enough of them – and I don’t want to die.” When you exercise, you set your body’s process to “burn” instead of “save.”

Maria asks…

How do I get my butt fatter and my stomach flatter without losing weight?

I want a booty like Buffy but dont have the bankroll to pay any $ for it.I want my belly flatter and after 4 kids its not that bad but how can I do this without losing any weight?If I have to lose weight then how do i gain it back or build muscle while fattening the booty?No weight loss with a fat end and flatter front.

The Expert answers:

Wow, i don’t think i have ever known anyone that wanted to fatten their booty! Ha!
My two children were spread out over 7 years so i didn’t have the same experience that you did. I know of no way to fatten one part and reduce the other but you can “build” one part while reducing the other. Squats work awesome to reduce the fat in your butt but build muscle and that would make for better tone also. At the same time you do squats, hold your stomach in. That worked awesome for me! When i was driving, i would do keigles (sp) and hold my stomach in. It takes time, but it all really does work. Do the keigles for ten second intervals and hold your tummy in at the same time. Do this repeatedly everyday. Do it while, watching tv, walking, driving, vacuuming, WHILE DOING EVERYTHING! No one will even know that you are doing it!

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