Your Questions About Fitness

Robert asks…

Can you pull a chest wall muscle from running at high intensities?

The other day i was doing a speed workout as part of my running workout routine for the week. Right after my last set I was really pushing it and felt this really bad chest pain over my heart and now it just feels like the middle of my chest is sore and needs to be stretched or something but it is somewhat painful and kind of annoying when running. I have never felt this pain before and it is not heart attack realted, my body mass index is 13.3. If you know anything about what it could possibly be please comment.

The Expert answers:

It is possible to pull or strain the muscles in your chest, ribs, and abdomen when sprinting.
These injuries are very difficult to heal and cause lots of trouble while running.
You can ice the area and try to massage it, if it hurts to run then you might wrap your body in a tight bandage or elastic wrap to help ease the pain while running.

Lisa asks…

I read a yahoo article that mentions the advantages of a book but not the title, anyone know it or others?

A second study in the March issue of Pediatrics found that preschoolers aren’t the only age group that can be influenced with positive behaviors. This study, which included 81 obese teenage girls, found that when girls read a book that featured an overweight girl who learns about nutrition, physical activity and improving her self-esteem, readers reduced their body mass index percentile more than girls who didn’t read the book.

The Expert answers:

March of which year? To the best of my knowledge the March 2010 issue isn’t out yet, and I don’t see an article like that in the February issue. Sounds interesting, though.

James asks…

Does anyone know what diet one has to adopt to gain weight quickly if possible?

It’s not for superficial reasons
I’ve got a Body Mass Index that’s too low and I urgently need to find a solution to the problem
Sports is out of question simply because I really don’t have time for it, thanks

The Expert answers:

Gaining weight is seldom an “urgent” matter. So long as you are getting good nutrition and not actively losing weight you should be just fine, and can tackle gaining weight and getting your BMI up to at least 18, on a systematic basis at a reasonable rate. When the body changes too quickly, whether gaining or losing weight, it tries to regain its former condition by slowing down or speeding up its metabolic rate – ie, how efficiently it uses the energy it receives. If you try to put on weight too quickly, your body will speed up its metabolic rate and will burn calories even faster than it does now – making it even *harder* to gain!!!

The best bet is to gain some muscle: that’s the best and healthiest way to gain weight : who wants a bunch of fat even if you ARE skinny? – its’ not healthy OR attractive. Regular workouts, lots of activity in general, good nutritious food, 8 hours of sleep a night and lots of water will all help put on some solid muscle. You should avoid the temptation to eat a bunch of fatty junk foods, since they just add calories without any nutrition – and added vitamins are pretty much useless: it is MUCH better to get nutrition from whole foods (like whole grains and veggies and legumes (beans, peanuts, peas, chickpeas, lentils)). You might also get checked out to make sure you don’t have any intestinal parasites eating up your food before you can absorb it into your body!!

Nuts and seeds (best eaten raw, as in raw almonds and pumpkin and sunflower seeds) are highly nutritious and have lots of calories. They have good amounts of protein also.. But he shouldn’t eat much more than about 1.5 gram of protein per lb of body weight at the MOST: too much protein is not healthy

Sharon asks…

How is 5’6 149 fat? Is it a good size for a guy who is 24?

I work out so my upper body is built, my body mass index is 24.

The Expert answers:

Given that you work out and are “built,” this is not fat at all. In fact, you’re probably pretty well proportioned.

Ken asks…

I cant gain weight. I also want to exercise so what should I eat to gain at least ten pounds and keep it?

I have eaten 1,000 calorie plus meals and do not exercise and have not met my goal. I know I should consume a lot of good fats like you can get in chicken. I also am losing a lot of muscle mass, but weight stability comes before activity. The cause of this issue was when I was losing weight and I wanted to get to an exact weight on the body mass index and I knew this was not smart.

The Expert answers:

Try creatine mixed with exercising. You can get creatine at places like GNC, but I think Wal Mart also carries certain brands…

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Your Questions About Fitness

Laura asks…

How much am I supposed to weigh?

What is the correct weight for a 19 year old female that is around 5’5? And is there any way that I can gain weight? I’ve been 111 for the past three years, and no matter how much I eat, I can’t gain weight. I either stay the same, or lose it. Im four pounds underweight to donate blood but I really want too and I was just wondering what you’re supposed to weigh at my age.

The Expert answers:

First of all is it AWESOME that you want to donate blood. Hooray for you. You are within a healthy weight range for your height and age. You can go to this website which shows healthy body mass index for you. Http://www.nhlbisupport.com/bmi

I wouldn’t worry about trying to gain weight unless you really feel you are too thin, then the best way to do it is to start lifting weights. You won’t beef up or start to look like a man I promise. But you will build muscle which weighs more than any other tissue and can gain a few “healthy” pounds this way.

Paul asks…

What is the mathematical formula for retrograde extrapolation?

The Expert answers:

The mathematical method propounded by Professor Dr EMP Widmark [1, 2] for estimation of blood alcohol levels from consumption and vice versa has proven robust and continues in general use after the passage of more than seventy years, despite the development of other, arguably more exact, approaches such as that of Watson [3].

Widmark’s “reduced body mass,” or “r” value represents that proportion of the body available for the distribution of alcohol, and is an important part of the calculation. The average “r” values reported by Widmark (male average 0.68, standard deviation 0.085; female average 0.55, standard deviation 0.055) are often used as defaults, but they are open to question on several grounds:

They are based on very small series (20 men and 10 women), so significant statistical variation due to non-random selection is quite possible;
Widmark did not claim that the range of values in his subjects was representative of humans in general; and
Several more modern studies report higher average figures, although the observed ranges generally overlap Widmark’s experimental results [4, 5].
It is an inconvenient fact that the specific Widmark “r” value for an individual can be known with certainty only by experiment, and furthermore that it can change with the passage of time. It is possible, however, to make a reasonable estimate of the “r” value at the time of interest; several methods have been proposed for this. Notable among such methods is that of Forrest [6], which is based upon the Body Mass Index (BMI; weight divided by height squared).

Nancy asks…

How can a weak, skinny girl get in shape?

I’m 14, 5 foot and about 83 lb. I want to get in shape, but I can’t afford to lose weight, I’m already way too thin. However, all the lose no weight yet get buff regimes are things like chin-ups, when to this day I can’t crank out one push-up. How can I get in shape?

The Expert answers:

You do need daily exercise which is necessary to prevent heart disease and, especially for females, to prevent them getting osteoporosis – brittle bone disease – in later life, and to keep you fit and healthy. I suggest you attend an aerobics class to build up your fitness. It concentrates on suppleness, not strength.
You also need to eat fruit or drink fruit juice in between meals to keep your Glycemic Index at a constant level (keep topping up the tank) – hence the 5 a day mantra. This is your blood sugar (glucose) level and provides your energy.
To diet and control weight properly needs some science behind it.
When you eat is just as important as what you eat. Chocolate is best eaten in the morning when you can burn off the calories it gives. If eaten at night when there is likely to be no exercise before going to bed, it will end up as white fat and increase your weight but do it unhealthily. Alcohol consumption is the same and it is best to avoid alcohol if on a diet. Carbohydrates like potatoes and bread are fuels, but will convert to white fat if not used – and this is likely if eaten late of an evening.
Although energetic sports will help you to lose weight, moderate exercise alone will not. The weight loss is usually water which is soon replaced, and it doesn’t burn as many calories as people think. A moderately-loaded exercise cycle ridden at 30 mph only burns around 3 calories per minute and uses 5.6 calories/mile. These figures are not erroneous. As a check: the average 25 year old 5’4” tall woman who weighs 120 lbs. And has a moderately active lifestyle will need 1900 calories all day.(1 day=1440 minutes) That is an average of 1.33 calories/min. The average 25 year old 5’8” tall man who weighs 140 lbs. And has a moderately active lifestyle will need 2280 calories all day. That is an average of 1.6 calories/min.
As someone who has been on a diet and keep fit regime for seven years, my advice is to treat diet as the way to control your weight and leave exercise for keeping fit – you can then forget about calories and just enjoy the exercise. You need to separate the two in your mind.
There are two things you need to know about weight control. The first is how many calories you will need per day.
You are using energy even when you are asleep. BMR is your Basal Metabolic Rate, which is the number of calories you’d burn if you stayed in bed all day. Strangely, if you try a starvation diet to lose weight it will decrease your BMR, making it harder to lose weight and so is counter-productive. BMR decreases with age, making it harder to lose weight as you age but cardiovascular exercises can increase it. I have calculated it for you and it is 1232.25. Now you multiply it by a factor which depends upon how much physical activity you will do in the day. It ranges from 1.2 (sedentary) to 1.9 (very active). This will give you the number of calories you will need.
The second is an assessment of your weight.
For that you need know your Body Mass Index, which is the clinical figure that determines if you are under-, normal-, or overweight. In your case it is 16.2 and the normal range is 18.5 – 24.9, which equates to 95 lbs. – 128 lbs. At your height, so you are quite underweight and need to gain 14 lbs. To put you in the normal range.
If you live in the UK I suggest you contact your local NHS office and speak to a Health Trainer. Knowing your BMR and your BMI will let them give you diet and fitness advice which will help you achieve your objective. They’re the experts and their service is free.
If you live in the US ask the equivalent people at your local Medical Center.

Joseph asks…

Wat is the average weight for a 5’6 athletic 14 yr old girl?

Im 14 and i weigh 120 and im pretty sure its mostly muscle but idk and where is the best place to get pants if ur this body type cause i go to hollister and stuff and i have to wear a size 6 and the butt doesnt rly fit. Thanks!
I have the same problem with ae they fit me around the waste but not around my butt its all loose its so annoyin!

The Expert answers:

That’s average for athletic girl your height and age
http://www.nhlbisupport.com/bmi/
(body mass index (BMI) is a measure of body fat based on
height and weight that applies to both adult men and women)
you can go to that site and calculate your bmi,
and see if your normal

hm, I’m 5’4 and I’m a cheerleader, i was in rugby
I’m very athletic, I’m 15 turning 16
anyways, i shop at American eagle
there jeans are so comfortable
blue-notes has cheep nice jeans,
hollister, i never bought jeans there before, so i don’t
know what there like
old navy has nice jeans but there sizes are screwed up i find
also, west 49 has nice jeans, but there really long
where I’m short i have a lot of extra jean room at the bottom
where your taller you may not have that problem

Donald asks…

From a non-biast point of veiw, is Creatine dangerous? Has it been scientifically prooved that it works?

I have been taking Amplified Creatine 189 for a couple months. I belive that is is working wonderfully. Can results be different for certain people? Has this product been clinically proven to work?

The Expert answers:

Creatine is often taken by athletes as a supplement for those wishing to gain muscle mass (bodybuilding). There are a number of forms but the most common are creatine monohydrate – creatine complexed with a molecule of water, and Creatine ethyl ester (CEE). A number of methods for ingestion exist – as a powder mixed into a drink, or as a capsule or caplet. Once ingested, creatine is highly bioavailable, whether it is ingested as the crystalline monohydrate form, the free form in solution, or even in meat. Creatine salts will become the free form when dissolved in aqueous solution. Conventional wisdom recommends the consumption of creatine with high glycemic index carbohydrates, though research indicates that the use of high GI carbs in combination with protein is also beneficial.[5]

There is scientific evidence that taking creatine supplements can marginally increase athletic performance in high-intensity anaerobic repetitive cycling sprints, but studies in swimmers and runners have been less than promising, most likely because these activities are sustained at a given intensity and thus do not allow for significant intra-exercise synthesis of additional creatine phosphate molecules. Ingesting creatine can increase the level of phosphocreatine in the muscles up to 20%. It must be noted creatine has no significant effect on aerobic endurance, though it will increase power during aerobic exercise.[6]

Since body mass gains of about 1 kg can occur in a week’s time, many studies suggest that the gain is simply due to greater water retention inside the muscle cells. However, studies into the long-term effect of creatine supplementation suggest that body mass gains cannot be explained by increases in intracellular water alone.[7] In the longer term, the increase in total body water is reported to be proportional to the weight gains, which means that the percentage of total body water is not significantly changed. The magnitude of the weight gains during training over a period of several weeks argue against the water-retention theory.

Also, research has shown that creatine increases the activity of satellite cells, which make muscle hypertrophy possible. Creatine supplementation appears to increase the number of myonuclei that satellite cells will ‘donate’ to damaged muscle fibers, which increases the potential for growth of those fibers. This increase in myonuclei probably stems from creatine’s ability to increase levels of the myogenic transcription factor MRF4.[8][9].

In another study, researchers concluded that changes in substrate oxidation may influence the inhibition of fat mass loss associated with creatine after weight training when they discovered that fat mass did not change significantly with creatine but decreased after the placebo trial in a 12-week study on ten active men. The study also showed that 1-RM bench press and total body mass increased after creatine, but not after placebo.[10] The underlying effect of Creatine on body composition if there is indeed one has yet to be determined, as another study with a similar timeframe suggests no effect on body composition, but had less overall emphasis on metabolic effects. [11]

Creatine use is not considered doping and is not banned by the majority of sport-governing bodies. However, in the United States, the NCAA recently ruled that colleges could not provide creatine supplements to their players, though the players are still allowed to obtain and use creatine independently.

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Your Questions About Fitness

Carol asks…

Is this a healthy weight for a 12yr old?

So my daughter is 12 years old and she weighs 84.6 pounds and she is 62 inches tall (around 5.2) and I was worried that she is underweight for her hight. Is she?

The Expert answers:

Hi… .
Your daughter is quite normal in weight to height
I just did a BMI calculation for your daughter
her BMI would be different than an adults
because she is still a younster and in puberty
a lot of changes going on at that time whether your child is a boy or girl

I went to a site called Keep Kids Healthy .com
according to her age…height and weight <– (I put 84 and 1/2 pounds)
it states

"A 12 year old (female) child who is 84.5 pounds
and 5 feet and 2 inches tall, has a body mass index of 15.5,
which is at the 10.9th percentile
and is considered to be a healthy weight."

p.s– it says this caluclates for adults also
the link is below maybe keep it for reference when need be
there looks like a lot of good info there

I hope this helps
and eases your worries

Sandra asks…

What are some symptoms of anorexia besides weight loss?

The Expert answers:

Here’s other psychical symptoms from wikipedia-

Body mass index less than 17.5 in adults, or 85% of expected weight in children
Stunted growth
Endocrine disorder, leading to cessation of periods in girls (amenorrhoea)
Decreased libido; impotence in males
Starvation symptoms, such as reduced metabolism, slow heart rate (bradycardia), hypotension, hypothermia and anemia
Abnormalities of mineral and electrolyte levels in the body
Thinning of the hair
Growth of lanugo hair over the body
Constantly feeling cold
Zinc deficiency
Reduction in white blood cell count
Reduced immune system function
Pallid complexion and sunken eyes
Creaking joints and bones
Collection of fluid in ankles during the day and around eyes during the night
Tooth decay
Constipation
Dry skin
Dry or chapped lips
Poor circulation, resulting in common attacks of ‘pins and needles’ and purple extremities
In cases of extreme weight loss, there can be nerve deterioration, leading to difficulty in moving the feet
Headaches
Brittle fingernails
Bruising easily
Fragile appearance; frail body image

Paul asks…

How much should a 10 or 11 year old weigh?

I don’t really think this question needs elaborating!
is 72 pounds ok?
about 54 inches

The Expert answers:

To give you an accurate answer we need to know the exact age (year and months) and the sex of the child.

A 10 year old (female) child who is 72.0 pounds and 4 feet and 6 inches tall, has a body mass index of 17.4, which is at the 58.7th percentile and is considered to be a healthy weight.

Mark asks…

What are the advantages of being a vegeterian?

The Expert answers:

Hi tai, I was searching a great answer for you and found it…in a past Yahoo Answers! And it’s the most genuine and thorough answer I’ve ever seen before. Submitted by “vegan&proud”:
“What Are the Real Benefits of Being a Vegetarian?”
“Best Answer – Chosen by Asker
A veg diet has plenty of benefits,I’ll give you the health ones(sorry it’s long,but its has good info)…
““It is the position of the American Dietetic Association and Dietitians of Canada that appropriately planned vegetarian diets are healthful, nutritionally adequate and provide health benefits in the prevention and treatment of certain diseases.Well-planned vegan and other types of vegetarian diets are appropriate for all stages of the life cycle, including during pregnancy, lactation, infancy, childhood and adolescence. Vegetarian diets offer a number of nutritional benefits, including lower levels of saturated fat, cholesterol, and animal protein as well as higher levels of carbohydrates, fiber, magnesium, potassium, folate, and antioxidants such as vitamins C and E and phytochemicals. Vegetarians have been reported to have lower body mass indices than nonvegetarians, as well as lower rates of death from ischemic heart disease; vegetarians also show lower blood cholesterol levels; lower blood pressure; and lower rates of hypertension, type 2 diabetes, and prostate and colon cancer.””They may also have a lower risk for some other diseases such as constipation, diverticular disease, gallstones and appendicitis. Women who eat little or no meat are four times less likely to develop breast cancer than women who eat meat reguraly.An English study that compared the diets of 6,115 vegetarians and 5,015 meat eaters for 12 years found that the meatless diet yielded a 40 percent lower risk of cancer and a 20 percent lower risk of dying from any cause. According to William Castelli, M.D., director of the famed Framingham Heart Study, vegetarians outlive meat eaters by 3 to 6 years.After reviewing 4,500 scientific studies and papers on the relationship between cancer and lifestyle, a team of 15 scientists sponsored by two leading cancer research institutions advised that those interested in reducing their risk of many types of cancer consume a diet that is mostly fruits, vegetables, cereals and legumes. They declared that up to 40 percent of cancers are preventable, with diet, physical activity and body weight appearing to have a measurable bearing on risk. In 1996 the American Cancer Society released similar guidelines, including the recommendation that red meat be excluded entirely from the diet.Heart disease does not have to be a death sentence or mean a life of cholesterol-lowering drugs and bypass surgery. By prescribing a vegetarian diet, regular exercise and spiritual nourishment for his heart patients, Dean Ornish, M.D., proved that the progression of this number-one killer can be halted and even reversed.In 1995, 683,000 people died prematurely as a result of atherosclerosis-related diseases. In other words, they died largely as a result of their meat-eating ways. This figure represents 29 percent of all deaths for that year.
Meat contains 14 times the amount of pesticides as plant foods, since pesticides get concentrated as they move up through the food chain, and since they’re more easily stored in fatty tissues.The EPA discovered that the breast milk of vegetarian women contained far lower levels of pesticides than that of average Americans. A study reported in the New England Journal of Medicine found that “The highest levels of contamination in the breast milk of the vegetarians was lower than the lowest level of contamination……(in) non-vegetarian women…… The mean vegetarian levels were only 1-2% as high as the average levels in the U.S.”In the fall of 1996, a study showed that prenatal exposure to PCBs, even relatively small amounts, can impair intellectual development in children. Aside from fish, PCBs can be found in other high-fat foods such as cheese, butter, beef and pork. Women who plan to become pregnant were also advised by the study to avoid foods containing PCBs because the chemicals can remain in their bodies for years.An early ’90s EPA report found that 95 percent of human exposure to dioxin, a known carcinogen, comes from consuming red meat, fish and dairy products. Later, chicken and eggs were added to the list. Dioxin builds cumulatively in fatty tissue. The only way to flush it out is through rigorous fasting or via lactation. When a batch of dioxin-contaminated soybean feed entered the food chain in 1997, the FDA set limits on concentration at one part per trillion. If all animal foods were held to this standard, it is likely that many would not be cleared for human consumption.
In the United States, farm animals receive 30 times the antibiotics that people do–not so much to treat infection, but to make the animals grow faster on less feed. Though perfectly legal, the practice is, in effect, promoting the selection of antibiotic-resistant bacteria. Some of these bacteria can cause human diseases that physicians are finding difficult to treat. The practice is adding to the general worldwide crisis of drug-resistant disease. Each year, 60,000 Americans die because their medications were ineffective in combating bacterial strains.Every year, on average, each American becomes sick and 9,000 people die from something they ate. That something was probably of animal origin.Except in rare instances, neither the USDA nor the FDA has any regulatory powers on farms where pathogens originate. With the exception of E. Coli O157:H7, dangerous bacteria are legally considered “inherent” to raw meat. It’s up to consumers to neutralize pathogens with cooking. Two of the “legal” ones–campylobacter and salmonella–account for 80 percent of illnesses and 75 percent of deaths from meat and poultry. One hamburger can contain the meat of 100 different cows from four different countries. One infected animal can contaminate 16 tons of beef.The Centers for Disease Control estimates that campylobacter infects 70 to 90 percent of all chickens. Campylobacter infections give their human victims cramps, bloody diarrhea and fever and lead to death for up to 800 people in the United States each year. For 1,000 to 2,000 people per year, infection will lead to Guillain-Barréé syndrome, a disease that requires intensive care for several weeks. A September 1997 sampling of supermarket chicken in Minnesota found 16 percent infected with an antibiotic-resistant strain of campylobacter.A USDA microbiologist declared in a Time magazine story on processed poultry that “the final product is no different than if you stuck it in the toilet and ate it.” No wonder: A 1978 USDA rule allows poultry processors to wash contaminated birds rather than discard them or cut away affected parts. “Wash,” as interpreted by the poultry industry, means “communal dunk” in what amounts to a virtual fecal soup that ensures salmonella cross-contamination.
Vegetarians have been shown to have more endurance than their meat eating counterparts.At Yale, Professor Irving Fisher designed a series of tests to compare the stamina and strength of meat-eaters against that of vegetarians. He selected men from three groups: meat-eating athletes, vegetarian athletes, and vegetarian sedentary subjects. Fisher reported the results of his study in the Yale Medical Journal. His findings do not seem to lend a great deal of credibility to the popular prejudices that hold meat to be a builder of strength.
“Of the three groups compared, the… Flesh-eaters showed far less endurance than the abstainers (vegetarians), even when the latter were leading a sedentary life.”
Overall, the average score of the vegetarians was over double the average score of the meat-eaters, even though half of the vegetarians were sedentary people, while all of the meat-eaters tested were athletes.
A comparable study was done by Dr. J. Ioteyko of the Academie de Medicine of Paris. Dr. Ioteyko compared the endurance of vegetarians and meat-eaters from all walks of life in a variety of tests. The vegetarians averaged two to three times more stamina than the meat-eaters. Even more remarkably, they took only one-fifth the time to recover from exhaustion compared to their meat-eating rivals.
Wherever and whenever tests of this nature have been done, the results have been similar. Doctors in Belgium systematically compared the number of times vegetarians and meat-eaters could squeeze a grip-meter. The vegetarians won handily with an average of 69, whilst the meat-eaters averaged only 38. As in all other studies which have measured muscle recovery time, here, too the vegetarians bounced back from fatigue far more rapidly than did the meat-eaters.
——————————…
What to eat
Eat a variety of “whole foods,” with plenty of beans, nuts, whole grains, fruits, and vegetables. Avoid unhealthy foods like trans fats, which are usually listed as partially hydrogenated oils. Deep-fried foods often contain trans fats. Choose margarines that use nonhydrogenated oil, like Earth Balance or Smart Balance. Although a diet consisting of Coke and French fries is technically vegan, you can’t be healthy if you eat nothing but junk food. Vitamin B12: Vitamin B12 is produced by bacteria, and some experts believe that vegetarians used to get plenty of this vitamin from bacteria in drinking water. Since drinking water is now treated with chemicals that kill the bacteria, it’s important to make sure that you get enough vitamin B12 from fortified foods (like most brands of soy or rice milks, some breakfast cereals, and many brands of nutritional yeast,also eggs and milk) on a daily basis or by taking a sublingual B12 tablet of 10 mcg per day.

Iron-beans, dark green leafy vegetables (like spinach),whole grain breads, Also eat something with vitamin c when you eat something with iron, it increases absorption
Calcium-dark green leafy vegetables (spinach, broccoli, soymilk)
Protein-MYTH: “Vegetarians get little protein.”
Fact: Plant foods offer abundant protein. Vegetables are around 23% protein on average, beans 28%, grains 13%, and even fruit has 5.5%. For comparison, human breast milk is only 5% (designed for the time in our lives when our protein needs are as high as they’ll ever be). The US Recommended Daily Allowance is 8%, and the World Health Organization recommends 4.5%.
Isn’t really hard to get protein, just eat a variety of foods, good sources are beans, brown rice, nuts, whole grain breads,soy foods
Omega-3 fatty acids-flax seeds/oil,walnuts,canola oil
Zinc-pumpkin seeds (best source), beans and lentils, yeast, nuts, seeds and whole grain cereals
Selenium-Brazil nuts are a particularly good source of selenium, so try to eat a couple every day. Eating a small bag of mixed unsalted nuts can be a convenient way to get your daily selenium intake, but make sure it contains Brazils. Bread and eggs also provide some selenium.
Vitamin D- Vitamin D, often called the sunshine vitamin, is another common deficiency in those not drinking vitamin D fortified milk. Synthetic vitamin D is added to both cow’’s milk and most brands of soy milk today.
Vitamins A (beta carotene),C, K, E and Folate-variety of fruits and veggies
Iodine-Iodine is a trace mineral that’s important for healthy thyroid function. Table salt is the most common and reliable source of iodine in Americans’ diets. (However, sodium in processed foods usually does not contain iodine.) If you don’t consume table salt, you can get iodine from a multivitamin or from kelp tablets.

Sharon asks…

How much should you be Weighing If your 13 Years Old?

Im 5 foot 5 and Im a Boy , Sry, dont know How The whole height thing is spelt.

The Expert answers:

BMI (body mass index) tables for children are the place to go for general guidelines as to a healthy weight range for a five-foot-five inch boy. Some have bigger frames than others, so a range of desirable weights is given in the table.

The most desirable weight range gives you a body mass index between 18,5 and 24.5. Go to the link in the source box below, click on it, and you will find what you’re looking for. Your desirable weight range is between 114 and 144. The midpoint is about 130 pounds, if you have a medium build.

You are smart to determine your best weight now. Your health habits and weight control–or lack of it–are often carried into adulthood. Good luck in finding your ideal weight. You will feel it when you are at your ideal, with increased energy levels and feelings of well-being. As you grow, your ideal weight should increase by about five to six pounds per inch.

All my best to you, young man.

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Your Questions About Fitness

John asks…

Can you pull a chest wall muscle from running at high intensities?

The other day i was doing a speed workout as part of my running workout routine for the week. Right after my last set I was really pushing it and felt this really bad chest pain over my heart and now it just feels like the middle of my chest is sore and needs to be stretched or something but it is somewhat painful and kind of annoying when running. I have never felt this pain before and it is not heart attack realted, my body mass index is 13.3. If you know anything about what it could possibly be please comment.

The Expert answers:

It is possible to pull or strain the muscles in your chest, ribs, and abdomen when sprinting.
These injuries are very difficult to heal and cause lots of trouble while running.
You can ice the area and try to massage it, if it hurts to run then you might wrap your body in a tight bandage or elastic wrap to help ease the pain while running.

Robert asks…

I read a yahoo article that mentions the advantages of a book but not the title, anyone know it or others?

A second study in the March issue of Pediatrics found that preschoolers aren’t the only age group that can be influenced with positive behaviors. This study, which included 81 obese teenage girls, found that when girls read a book that featured an overweight girl who learns about nutrition, physical activity and improving her self-esteem, readers reduced their body mass index percentile more than girls who didn’t read the book.

The Expert answers:

March of which year? To the best of my knowledge the March 2010 issue isn’t out yet, and I don’t see an article like that in the February issue. Sounds interesting, though.

William asks…

Does anyone know what diet one has to adopt to gain weight quickly if possible?

It’s not for superficial reasons
I’ve got a Body Mass Index that’s too low and I urgently need to find a solution to the problem
Sports is out of question simply because I really don’t have time for it, thanks

The Expert answers:

Gaining weight is seldom an “urgent” matter. So long as you are getting good nutrition and not actively losing weight you should be just fine, and can tackle gaining weight and getting your BMI up to at least 18, on a systematic basis at a reasonable rate. When the body changes too quickly, whether gaining or losing weight, it tries to regain its former condition by slowing down or speeding up its metabolic rate – ie, how efficiently it uses the energy it receives. If you try to put on weight too quickly, your body will speed up its metabolic rate and will burn calories even faster than it does now – making it even *harder* to gain!!!

The best bet is to gain some muscle: that’s the best and healthiest way to gain weight : who wants a bunch of fat even if you ARE skinny? – its’ not healthy OR attractive. Regular workouts, lots of activity in general, good nutritious food, 8 hours of sleep a night and lots of water will all help put on some solid muscle. You should avoid the temptation to eat a bunch of fatty junk foods, since they just add calories without any nutrition – and added vitamins are pretty much useless: it is MUCH better to get nutrition from whole foods (like whole grains and veggies and legumes (beans, peanuts, peas, chickpeas, lentils)). You might also get checked out to make sure you don’t have any intestinal parasites eating up your food before you can absorb it into your body!!

Nuts and seeds (best eaten raw, as in raw almonds and pumpkin and sunflower seeds) are highly nutritious and have lots of calories. They have good amounts of protein also.. But he shouldn’t eat much more than about 1.5 gram of protein per lb of body weight at the MOST: too much protein is not healthy

Jenny asks…

How is 5’6 149 fat? Is it a good size for a guy who is 24?

I work out so my upper body is built, my body mass index is 24.

The Expert answers:

Given that you work out and are “built,” this is not fat at all. In fact, you’re probably pretty well proportioned.

Helen asks…

I cant gain weight. I also want to exercise so what should I eat to gain at least ten pounds and keep it?

I have eaten 1,000 calorie plus meals and do not exercise and have not met my goal. I know I should consume a lot of good fats like you can get in chicken. I also am losing a lot of muscle mass, but weight stability comes before activity. The cause of this issue was when I was losing weight and I wanted to get to an exact weight on the body mass index and I knew this was not smart.

The Expert answers:

Try creatine mixed with exercising. You can get creatine at places like GNC, but I think Wal Mart also carries certain brands…

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Your Questions About Fitness

James asks…

Can you pull a chest wall muscle from running at high intensities?

The other day i was doing a speed workout as part of my running workout routine for the week. Right after my last set I was really pushing it and felt this really bad chest pain over my heart and now it just feels like the middle of my chest is sore and needs to be stretched or something but it is somewhat painful and kind of annoying when running. I have never felt this pain before and it is not heart attack realted, my body mass index is 13.3. If you know anything about what it could possibly be please comment.

The Expert answers:

It is possible to pull or strain the muscles in your chest, ribs, and abdomen when sprinting.
These injuries are very difficult to heal and cause lots of trouble while running.
You can ice the area and try to massage it, if it hurts to run then you might wrap your body in a tight bandage or elastic wrap to help ease the pain while running.

Betty asks…

I read a yahoo article that mentions the advantages of a book but not the title, anyone know it or others?

A second study in the March issue of Pediatrics found that preschoolers aren’t the only age group that can be influenced with positive behaviors. This study, which included 81 obese teenage girls, found that when girls read a book that featured an overweight girl who learns about nutrition, physical activity and improving her self-esteem, readers reduced their body mass index percentile more than girls who didn’t read the book.

The Expert answers:

March of which year? To the best of my knowledge the March 2010 issue isn’t out yet, and I don’t see an article like that in the February issue. Sounds interesting, though.

Thomas asks…

Does anyone know what diet one has to adopt to gain weight quickly if possible?

It’s not for superficial reasons
I’ve got a Body Mass Index that’s too low and I urgently need to find a solution to the problem
Sports is out of question simply because I really don’t have time for it, thanks

The Expert answers:

Gaining weight is seldom an “urgent” matter. So long as you are getting good nutrition and not actively losing weight you should be just fine, and can tackle gaining weight and getting your BMI up to at least 18, on a systematic basis at a reasonable rate. When the body changes too quickly, whether gaining or losing weight, it tries to regain its former condition by slowing down or speeding up its metabolic rate – ie, how efficiently it uses the energy it receives. If you try to put on weight too quickly, your body will speed up its metabolic rate and will burn calories even faster than it does now – making it even *harder* to gain!!!

The best bet is to gain some muscle: that’s the best and healthiest way to gain weight : who wants a bunch of fat even if you ARE skinny? – its’ not healthy OR attractive. Regular workouts, lots of activity in general, good nutritious food, 8 hours of sleep a night and lots of water will all help put on some solid muscle. You should avoid the temptation to eat a bunch of fatty junk foods, since they just add calories without any nutrition – and added vitamins are pretty much useless: it is MUCH better to get nutrition from whole foods (like whole grains and veggies and legumes (beans, peanuts, peas, chickpeas, lentils)). You might also get checked out to make sure you don’t have any intestinal parasites eating up your food before you can absorb it into your body!!

Nuts and seeds (best eaten raw, as in raw almonds and pumpkin and sunflower seeds) are highly nutritious and have lots of calories. They have good amounts of protein also.. But he shouldn’t eat much more than about 1.5 gram of protein per lb of body weight at the MOST: too much protein is not healthy

Mark asks…

How is 5’6 149 fat? Is it a good size for a guy who is 24?

I work out so my upper body is built, my body mass index is 24.

The Expert answers:

Given that you work out and are “built,” this is not fat at all. In fact, you’re probably pretty well proportioned.

Donna asks…

I cant gain weight. I also want to exercise so what should I eat to gain at least ten pounds and keep it?

I have eaten 1,000 calorie plus meals and do not exercise and have not met my goal. I know I should consume a lot of good fats like you can get in chicken. I also am losing a lot of muscle mass, but weight stability comes before activity. The cause of this issue was when I was losing weight and I wanted to get to an exact weight on the body mass index and I knew this was not smart.

The Expert answers:

Try creatine mixed with exercising. You can get creatine at places like GNC, but I think Wal Mart also carries certain brands…

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Your Questions About Fitness

Linda asks…

Is this a healthy weight for a 12yr old?

So my daughter is 12 years old and she weighs 84.6 pounds and she is 62 inches tall (around 5.2) and I was worried that she is underweight for her hight. Is she?

The Expert answers:

Hi… .
Your daughter is quite normal in weight to height
I just did a BMI calculation for your daughter
her BMI would be different than an adults
because she is still a younster and in puberty
a lot of changes going on at that time whether your child is a boy or girl

I went to a site called Keep Kids Healthy .com
according to her age…height and weight <– (I put 84 and 1/2 pounds)
it states

"A 12 year old (female) child who is 84.5 pounds
and 5 feet and 2 inches tall, has a body mass index of 15.5,
which is at the 10.9th percentile
and is considered to be a healthy weight."

p.s– it says this caluclates for adults also
the link is below maybe keep it for reference when need be
there looks like a lot of good info there

I hope this helps
and eases your worries

Mandy asks…

What are some symptoms of anorexia besides weight loss?

The Expert answers:

Here’s other psychical symptoms from wikipedia-

Body mass index less than 17.5 in adults, or 85% of expected weight in children
Stunted growth
Endocrine disorder, leading to cessation of periods in girls (amenorrhoea)
Decreased libido; impotence in males
Starvation symptoms, such as reduced metabolism, slow heart rate (bradycardia), hypotension, hypothermia and anemia
Abnormalities of mineral and electrolyte levels in the body
Thinning of the hair
Growth of lanugo hair over the body
Constantly feeling cold
Zinc deficiency
Reduction in white blood cell count
Reduced immune system function
Pallid complexion and sunken eyes
Creaking joints and bones
Collection of fluid in ankles during the day and around eyes during the night
Tooth decay
Constipation
Dry skin
Dry or chapped lips
Poor circulation, resulting in common attacks of ‘pins and needles’ and purple extremities
In cases of extreme weight loss, there can be nerve deterioration, leading to difficulty in moving the feet
Headaches
Brittle fingernails
Bruising easily
Fragile appearance; frail body image

Steven asks…

How much should a 10 or 11 year old weigh?

I don’t really think this question needs elaborating!
is 72 pounds ok?
about 54 inches

The Expert answers:

To give you an accurate answer we need to know the exact age (year and months) and the sex of the child.

A 10 year old (female) child who is 72.0 pounds and 4 feet and 6 inches tall, has a body mass index of 17.4, which is at the 58.7th percentile and is considered to be a healthy weight.

Charles asks…

What are the advantages of being a vegeterian?

The Expert answers:

Hi tai, I was searching a great answer for you and found it…in a past Yahoo Answers! And it’s the most genuine and thorough answer I’ve ever seen before. Submitted by “vegan&proud”:
“What Are the Real Benefits of Being a Vegetarian?”
“Best Answer – Chosen by Asker
A veg diet has plenty of benefits,I’ll give you the health ones(sorry it’s long,but its has good info)…
““It is the position of the American Dietetic Association and Dietitians of Canada that appropriately planned vegetarian diets are healthful, nutritionally adequate and provide health benefits in the prevention and treatment of certain diseases.Well-planned vegan and other types of vegetarian diets are appropriate for all stages of the life cycle, including during pregnancy, lactation, infancy, childhood and adolescence. Vegetarian diets offer a number of nutritional benefits, including lower levels of saturated fat, cholesterol, and animal protein as well as higher levels of carbohydrates, fiber, magnesium, potassium, folate, and antioxidants such as vitamins C and E and phytochemicals. Vegetarians have been reported to have lower body mass indices than nonvegetarians, as well as lower rates of death from ischemic heart disease; vegetarians also show lower blood cholesterol levels; lower blood pressure; and lower rates of hypertension, type 2 diabetes, and prostate and colon cancer.””They may also have a lower risk for some other diseases such as constipation, diverticular disease, gallstones and appendicitis. Women who eat little or no meat are four times less likely to develop breast cancer than women who eat meat reguraly.An English study that compared the diets of 6,115 vegetarians and 5,015 meat eaters for 12 years found that the meatless diet yielded a 40 percent lower risk of cancer and a 20 percent lower risk of dying from any cause. According to William Castelli, M.D., director of the famed Framingham Heart Study, vegetarians outlive meat eaters by 3 to 6 years.After reviewing 4,500 scientific studies and papers on the relationship between cancer and lifestyle, a team of 15 scientists sponsored by two leading cancer research institutions advised that those interested in reducing their risk of many types of cancer consume a diet that is mostly fruits, vegetables, cereals and legumes. They declared that up to 40 percent of cancers are preventable, with diet, physical activity and body weight appearing to have a measurable bearing on risk. In 1996 the American Cancer Society released similar guidelines, including the recommendation that red meat be excluded entirely from the diet.Heart disease does not have to be a death sentence or mean a life of cholesterol-lowering drugs and bypass surgery. By prescribing a vegetarian diet, regular exercise and spiritual nourishment for his heart patients, Dean Ornish, M.D., proved that the progression of this number-one killer can be halted and even reversed.In 1995, 683,000 people died prematurely as a result of atherosclerosis-related diseases. In other words, they died largely as a result of their meat-eating ways. This figure represents 29 percent of all deaths for that year.
Meat contains 14 times the amount of pesticides as plant foods, since pesticides get concentrated as they move up through the food chain, and since they’re more easily stored in fatty tissues.The EPA discovered that the breast milk of vegetarian women contained far lower levels of pesticides than that of average Americans. A study reported in the New England Journal of Medicine found that “The highest levels of contamination in the breast milk of the vegetarians was lower than the lowest level of contamination……(in) non-vegetarian women…… The mean vegetarian levels were only 1-2% as high as the average levels in the U.S.”In the fall of 1996, a study showed that prenatal exposure to PCBs, even relatively small amounts, can impair intellectual development in children. Aside from fish, PCBs can be found in other high-fat foods such as cheese, butter, beef and pork. Women who plan to become pregnant were also advised by the study to avoid foods containing PCBs because the chemicals can remain in their bodies for years.An early ’90s EPA report found that 95 percent of human exposure to dioxin, a known carcinogen, comes from consuming red meat, fish and dairy products. Later, chicken and eggs were added to the list. Dioxin builds cumulatively in fatty tissue. The only way to flush it out is through rigorous fasting or via lactation. When a batch of dioxin-contaminated soybean feed entered the food chain in 1997, the FDA set limits on concentration at one part per trillion. If all animal foods were held to this standard, it is likely that many would not be cleared for human consumption.
In the United States, farm animals receive 30 times the antibiotics that people do–not so much to treat infection, but to make the animals grow faster on less feed. Though perfectly legal, the practice is, in effect, promoting the selection of antibiotic-resistant bacteria. Some of these bacteria can cause human diseases that physicians are finding difficult to treat. The practice is adding to the general worldwide crisis of drug-resistant disease. Each year, 60,000 Americans die because their medications were ineffective in combating bacterial strains.Every year, on average, each American becomes sick and 9,000 people die from something they ate. That something was probably of animal origin.Except in rare instances, neither the USDA nor the FDA has any regulatory powers on farms where pathogens originate. With the exception of E. Coli O157:H7, dangerous bacteria are legally considered “inherent” to raw meat. It’s up to consumers to neutralize pathogens with cooking. Two of the “legal” ones–campylobacter and salmonella–account for 80 percent of illnesses and 75 percent of deaths from meat and poultry. One hamburger can contain the meat of 100 different cows from four different countries. One infected animal can contaminate 16 tons of beef.The Centers for Disease Control estimates that campylobacter infects 70 to 90 percent of all chickens. Campylobacter infections give their human victims cramps, bloody diarrhea and fever and lead to death for up to 800 people in the United States each year. For 1,000 to 2,000 people per year, infection will lead to Guillain-Barréé syndrome, a disease that requires intensive care for several weeks. A September 1997 sampling of supermarket chicken in Minnesota found 16 percent infected with an antibiotic-resistant strain of campylobacter.A USDA microbiologist declared in a Time magazine story on processed poultry that “the final product is no different than if you stuck it in the toilet and ate it.” No wonder: A 1978 USDA rule allows poultry processors to wash contaminated birds rather than discard them or cut away affected parts. “Wash,” as interpreted by the poultry industry, means “communal dunk” in what amounts to a virtual fecal soup that ensures salmonella cross-contamination.
Vegetarians have been shown to have more endurance than their meat eating counterparts.At Yale, Professor Irving Fisher designed a series of tests to compare the stamina and strength of meat-eaters against that of vegetarians. He selected men from three groups: meat-eating athletes, vegetarian athletes, and vegetarian sedentary subjects. Fisher reported the results of his study in the Yale Medical Journal. His findings do not seem to lend a great deal of credibility to the popular prejudices that hold meat to be a builder of strength.
“Of the three groups compared, the… Flesh-eaters showed far less endurance than the abstainers (vegetarians), even when the latter were leading a sedentary life.”
Overall, the average score of the vegetarians was over double the average score of the meat-eaters, even though half of the vegetarians were sedentary people, while all of the meat-eaters tested were athletes.
A comparable study was done by Dr. J. Ioteyko of the Academie de Medicine of Paris. Dr. Ioteyko compared the endurance of vegetarians and meat-eaters from all walks of life in a variety of tests. The vegetarians averaged two to three times more stamina than the meat-eaters. Even more remarkably, they took only one-fifth the time to recover from exhaustion compared to their meat-eating rivals.
Wherever and whenever tests of this nature have been done, the results have been similar. Doctors in Belgium systematically compared the number of times vegetarians and meat-eaters could squeeze a grip-meter. The vegetarians won handily with an average of 69, whilst the meat-eaters averaged only 38. As in all other studies which have measured muscle recovery time, here, too the vegetarians bounced back from fatigue far more rapidly than did the meat-eaters.
——————————…
What to eat
Eat a variety of “whole foods,” with plenty of beans, nuts, whole grains, fruits, and vegetables. Avoid unhealthy foods like trans fats, which are usually listed as partially hydrogenated oils. Deep-fried foods often contain trans fats. Choose margarines that use nonhydrogenated oil, like Earth Balance or Smart Balance. Although a diet consisting of Coke and French fries is technically vegan, you can’t be healthy if you eat nothing but junk food. Vitamin B12: Vitamin B12 is produced by bacteria, and some experts believe that vegetarians used to get plenty of this vitamin from bacteria in drinking water. Since drinking water is now treated with chemicals that kill the bacteria, it’s important to make sure that you get enough vitamin B12 from fortified foods (like most brands of soy or rice milks, some breakfast cereals, and many brands of nutritional yeast,also eggs and milk) on a daily basis or by taking a sublingual B12 tablet of 10 mcg per day.

Iron-beans, dark green leafy vegetables (like spinach),whole grain breads, Also eat something with vitamin c when you eat something with iron, it increases absorption
Calcium-dark green leafy vegetables (spinach, broccoli, soymilk)
Protein-MYTH: “Vegetarians get little protein.”
Fact: Plant foods offer abundant protein. Vegetables are around 23% protein on average, beans 28%, grains 13%, and even fruit has 5.5%. For comparison, human breast milk is only 5% (designed for the time in our lives when our protein needs are as high as they’ll ever be). The US Recommended Daily Allowance is 8%, and the World Health Organization recommends 4.5%.
Isn’t really hard to get protein, just eat a variety of foods, good sources are beans, brown rice, nuts, whole grain breads,soy foods
Omega-3 fatty acids-flax seeds/oil,walnuts,canola oil
Zinc-pumpkin seeds (best source), beans and lentils, yeast, nuts, seeds and whole grain cereals
Selenium-Brazil nuts are a particularly good source of selenium, so try to eat a couple every day. Eating a small bag of mixed unsalted nuts can be a convenient way to get your daily selenium intake, but make sure it contains Brazils. Bread and eggs also provide some selenium.
Vitamin D- Vitamin D, often called the sunshine vitamin, is another common deficiency in those not drinking vitamin D fortified milk. Synthetic vitamin D is added to both cow’’s milk and most brands of soy milk today.
Vitamins A (beta carotene),C, K, E and Folate-variety of fruits and veggies
Iodine-Iodine is a trace mineral that’s important for healthy thyroid function. Table salt is the most common and reliable source of iodine in Americans’ diets. (However, sodium in processed foods usually does not contain iodine.) If you don’t consume table salt, you can get iodine from a multivitamin or from kelp tablets.

William asks…

How much should you be Weighing If your 13 Years Old?

Im 5 foot 5 and Im a Boy , Sry, dont know How The whole height thing is spelt.

The Expert answers:

BMI (body mass index) tables for children are the place to go for general guidelines as to a healthy weight range for a five-foot-five inch boy. Some have bigger frames than others, so a range of desirable weights is given in the table.

The most desirable weight range gives you a body mass index between 18,5 and 24.5. Go to the link in the source box below, click on it, and you will find what you’re looking for. Your desirable weight range is between 114 and 144. The midpoint is about 130 pounds, if you have a medium build.

You are smart to determine your best weight now. Your health habits and weight control–or lack of it–are often carried into adulthood. Good luck in finding your ideal weight. You will feel it when you are at your ideal, with increased energy levels and feelings of well-being. As you grow, your ideal weight should increase by about five to six pounds per inch.

All my best to you, young man.

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Your Questions About Fitness

Charles asks…

has there been any women out there that once turning 40 they gain weight?

when i turned 37, a few pounds started coming on. then i went on celexia and then i gained another 10 lbs(not sure if it was the meds and turning 40?) so now im off of the meds and it looks like i gainedfew more. yicks! whats going on!? ive been exersicing too. eat the same! whats up?

The Expert answers:

Have your thyroid checked first of all just to rule out any problem there.
You are eating the same but as you get older your body may not need the same amount of food. Since I turned 40 I’ve not needed to eat as much as I used to and for the first time in my life have had a body mass index of 23. Exercise and a good healthy diet got me back to a more normal weight for me.

William asks…

What is your honest opinion of my work demonstrated in the selection below?

Enya Azari thought she was dead. Twelve high velocity rounds to the abdomen were enough to terminate any and all known species. However, as the female awoke, it was neither golden gate nor blistering pit of eternal damnation that awaited her eyes. It was a sterile and antiseptic filled chamber. While Enya could comprehend her surroundings with astonishing clarity, her body, was an agonizing haze of charred flesh and mutilated tissue, all screaming in protest as the woman attempted to rise unto her elbows. Enya hissed in pain through gritted teeth, as the rough hospital garments rubbed against her tender, recently-dressed wounds. As bile began to gather in her throat, the woman swallowed hard before issuing a rasping, rather abrasive cough. Enya, unaware until the current, curved her head abruptly as she sensed a hand shift marginally upon her bed sheets. A mass of extensive, mussed brown hair met her narrowed eyes. The hand which had stirred bore an intricate tattoo; a pair of crossed swords slightly above the index knuckle. Enya released a tense breath. She knew this woman.

Enya’s own fingers were bandaged and splinted, yet she shifted them all the same, strumming her right set upon the woman’s knuckles. The figure lurched forward; a pair of obsidian eyes meeting Enya’s equally dusky irises.
“Greer.” Enya rasped, her voice resembling the coarse consistency of sandpaper.
“Dear God, Enya…” The woman, Greer, seemed to stumble upon her own words in the apparent state of astonishment in which she displayed.

Enya managed a hoarse laugh, only to stifle the sound quickly at the discomfort in her esophagus. Greer reached rapidly to the woman’s bedside, hastily pouring a small flask of water from a sweating, metallic pitcher. Greer tipped Azari’s head back, assisting the woman as she attempted to swallow the cool liquid. The simple movement caused excruciating pain. Enya winced as her muscles strained to complete the motion. Greer, detecting her superior’s agitation, pulled the glass away. Enya licked her lips, running her moist tongue over the cracked tissue.

“You didn’t think that I’d awaken, did you?” Enya managed after several seconds of what appeared to be neck spasms.
Greer’s pale ears flushed. “You were comatose for three and a half weeks. Not many held faith in your return.” She paused, visibly debating with her conscience. “Do you…remember anything, at all?”
Enya strained her mind. A momentous flash of buzzing light filled the air in front of her eyes. She could feel the gravel catch her fall, the burning wetness that engulfed her seizing form. Enya blinked.
“No, I remember nothing at all. Were you present?”
Greer shook her head, the long russet tendrils swinging in the wake. “I was at command. Flynn and Fuerst were at the scene, though.”
“Are they injured?” Enya’s immediate concern for her colleagues sparked a small grin upon Greer’s lips.
“Fuerst tore his anterior cruciate ligament, but he’ll pull through. Both were quite concerned for your safety. Flynn vomited, if I recall correctly.”
“What away to begin his service career.” Enya commented dryly. Her vocal cords had begun to adapt to their newfangled, raucous state. She rotated her shoulders judiciously, cautious not to tear the numerous sutures.
Greer fixed her superior with a serious manifestation. “Are you alright Enya?”
“I feel as one would expect me to; aching, exhausted, and anxious to back on active duty.” Azari retorted. “Which reminds me, when exactly will I be returning to the field?”
“Well, the surgeons are not quite sure. The bullet wounds are healing quite nicely, but the burns, well, they may take a while.”
“Burns?” Enya questioned. She wasn’t aware of any burns. “What burns?

The Expert answers:

I would hire you on the spot.

David asks…

what is an ideal goal weight for a woman who is 5’3” and 30 years old?

Last may I was visiting my doctor and he was feeling around my stomach area and said that I was very healthy except the only thing he told me was to lose a few pounds for my height. One of my ILS workers asked the this question above and he said for my height it should be 145. I used to weigh 185 last may and as of now I’m 151. Is the doctor right or is there any other suggestions. I would love to know. Plus I know my BMI(body mass index) is still in the overweight category. Let me know of your ideas or suggestions. Thanks

The Expert answers:

Maybe 115-120 i’d say. But it also depends on your bone structure and the framing of your body. A wider frame means you might look better at 125-130. But just exercise and eat healthy and judge as you loose, what size do you feel good about yourself at? This is not a one size fits all question, our body types are not all the same. What works for one may not work for another. And with, good luck! And strive for what’s healthy and feels good for you.

John asks…

What should a 5ft 6incs woman weight and clothes size ?

Hey, im 5ft 6incs. What is the average clothes size and weight for someone of my height x

The Expert answers:

You need to check out your body mass index (plenty of sites will tell you what info to input). This will tell you if you are in the right area.

There really isn’t a right answer to this, in my opinion, as a robust person of Scandinavian descent will not have the same build as a slimmer Japanese (just two plucked from the air).

Also, age is a factor. I’m 5’6″ and was a UK size 10 when I was young, and now size 14, and much more comfortable with this.

Maria asks…

How far underweight do you have to be for it to be unhealthy?

Well i’m 14 in like 4,5 months, i’m 5’3. And i weigh 37kg. Which is 13kg underweight, how underweight do you have to be for it to be unhealthy? HELP.

The Expert answers:

Your Body Mass Index, BMI, is 14. That means 14% of your body is fat. 18% is normal and 30% is obese. For women, if they get too skinny they don’t get their period anymore, and that’s usually the first thing that triggers people into being aware they are in trouble. There are countless cellular issues that can arise after that, including breaking your metabolize and getting really fat or never being hungry again. There’s a chance you’ll never grow taller than 5’3, you might never have a baby.

It’s hard to tell exactly what issues you can have and at what point. All I can say for sure is you are in the weight class to have these problems, especially due to the fact it is happening at this time in your life.

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Your Questions About Fitness

Joseph asks…

How much am I supposed to weigh?

What is the correct weight for a 19 year old female that is around 5’5? And is there any way that I can gain weight? I’ve been 111 for the past three years, and no matter how much I eat, I can’t gain weight. I either stay the same, or lose it. Im four pounds underweight to donate blood but I really want too and I was just wondering what you’re supposed to weigh at my age.

The Expert answers:

First of all is it AWESOME that you want to donate blood. Hooray for you. You are within a healthy weight range for your height and age. You can go to this website which shows healthy body mass index for you. Http://www.nhlbisupport.com/bmi

I wouldn’t worry about trying to gain weight unless you really feel you are too thin, then the best way to do it is to start lifting weights. You won’t beef up or start to look like a man I promise. But you will build muscle which weighs more than any other tissue and can gain a few “healthy” pounds this way.

Sharon asks…

What is the mathematical formula for retrograde extrapolation?

The Expert answers:

The mathematical method propounded by Professor Dr EMP Widmark [1, 2] for estimation of blood alcohol levels from consumption and vice versa has proven robust and continues in general use after the passage of more than seventy years, despite the development of other, arguably more exact, approaches such as that of Watson [3].

Widmark’s “reduced body mass,” or “r” value represents that proportion of the body available for the distribution of alcohol, and is an important part of the calculation. The average “r” values reported by Widmark (male average 0.68, standard deviation 0.085; female average 0.55, standard deviation 0.055) are often used as defaults, but they are open to question on several grounds:

They are based on very small series (20 men and 10 women), so significant statistical variation due to non-random selection is quite possible;
Widmark did not claim that the range of values in his subjects was representative of humans in general; and
Several more modern studies report higher average figures, although the observed ranges generally overlap Widmark’s experimental results [4, 5].
It is an inconvenient fact that the specific Widmark “r” value for an individual can be known with certainty only by experiment, and furthermore that it can change with the passage of time. It is possible, however, to make a reasonable estimate of the “r” value at the time of interest; several methods have been proposed for this. Notable among such methods is that of Forrest [6], which is based upon the Body Mass Index (BMI; weight divided by height squared).

Linda asks…

How can a weak, skinny girl get in shape?

I’m 14, 5 foot and about 83 lb. I want to get in shape, but I can’t afford to lose weight, I’m already way too thin. However, all the lose no weight yet get buff regimes are things like chin-ups, when to this day I can’t crank out one push-up. How can I get in shape?

The Expert answers:

You do need daily exercise which is necessary to prevent heart disease and, especially for females, to prevent them getting osteoporosis – brittle bone disease – in later life, and to keep you fit and healthy. I suggest you attend an aerobics class to build up your fitness. It concentrates on suppleness, not strength.
You also need to eat fruit or drink fruit juice in between meals to keep your Glycemic Index at a constant level (keep topping up the tank) – hence the 5 a day mantra. This is your blood sugar (glucose) level and provides your energy.
To diet and control weight properly needs some science behind it.
When you eat is just as important as what you eat. Chocolate is best eaten in the morning when you can burn off the calories it gives. If eaten at night when there is likely to be no exercise before going to bed, it will end up as white fat and increase your weight but do it unhealthily. Alcohol consumption is the same and it is best to avoid alcohol if on a diet. Carbohydrates like potatoes and bread are fuels, but will convert to white fat if not used – and this is likely if eaten late of an evening.
Although energetic sports will help you to lose weight, moderate exercise alone will not. The weight loss is usually water which is soon replaced, and it doesn’t burn as many calories as people think. A moderately-loaded exercise cycle ridden at 30 mph only burns around 3 calories per minute and uses 5.6 calories/mile. These figures are not erroneous. As a check: the average 25 year old 5’4” tall woman who weighs 120 lbs. And has a moderately active lifestyle will need 1900 calories all day.(1 day=1440 minutes) That is an average of 1.33 calories/min. The average 25 year old 5’8” tall man who weighs 140 lbs. And has a moderately active lifestyle will need 2280 calories all day. That is an average of 1.6 calories/min.
As someone who has been on a diet and keep fit regime for seven years, my advice is to treat diet as the way to control your weight and leave exercise for keeping fit – you can then forget about calories and just enjoy the exercise. You need to separate the two in your mind.
There are two things you need to know about weight control. The first is how many calories you will need per day.
You are using energy even when you are asleep. BMR is your Basal Metabolic Rate, which is the number of calories you’d burn if you stayed in bed all day. Strangely, if you try a starvation diet to lose weight it will decrease your BMR, making it harder to lose weight and so is counter-productive. BMR decreases with age, making it harder to lose weight as you age but cardiovascular exercises can increase it. I have calculated it for you and it is 1232.25. Now you multiply it by a factor which depends upon how much physical activity you will do in the day. It ranges from 1.2 (sedentary) to 1.9 (very active). This will give you the number of calories you will need.
The second is an assessment of your weight.
For that you need know your Body Mass Index, which is the clinical figure that determines if you are under-, normal-, or overweight. In your case it is 16.2 and the normal range is 18.5 – 24.9, which equates to 95 lbs. – 128 lbs. At your height, so you are quite underweight and need to gain 14 lbs. To put you in the normal range.
If you live in the UK I suggest you contact your local NHS office and speak to a Health Trainer. Knowing your BMR and your BMI will let them give you diet and fitness advice which will help you achieve your objective. They’re the experts and their service is free.
If you live in the US ask the equivalent people at your local Medical Center.

Ken asks…

Wat is the average weight for a 5’6 athletic 14 yr old girl?

Im 14 and i weigh 120 and im pretty sure its mostly muscle but idk and where is the best place to get pants if ur this body type cause i go to hollister and stuff and i have to wear a size 6 and the butt doesnt rly fit. Thanks!
I have the same problem with ae they fit me around the waste but not around my butt its all loose its so annoyin!

The Expert answers:

That’s average for athletic girl your height and age
http://www.nhlbisupport.com/bmi/
(body mass index (BMI) is a measure of body fat based on
height and weight that applies to both adult men and women)
you can go to that site and calculate your bmi,
and see if your normal

hm, I’m 5’4 and I’m a cheerleader, i was in rugby
I’m very athletic, I’m 15 turning 16
anyways, i shop at American eagle
there jeans are so comfortable
blue-notes has cheep nice jeans,
hollister, i never bought jeans there before, so i don’t
know what there like
old navy has nice jeans but there sizes are screwed up i find
also, west 49 has nice jeans, but there really long
where I’m short i have a lot of extra jean room at the bottom
where your taller you may not have that problem

George asks…

From a non-biast point of veiw, is Creatine dangerous? Has it been scientifically prooved that it works?

I have been taking Amplified Creatine 189 for a couple months. I belive that is is working wonderfully. Can results be different for certain people? Has this product been clinically proven to work?

The Expert answers:

Creatine is often taken by athletes as a supplement for those wishing to gain muscle mass (bodybuilding). There are a number of forms but the most common are creatine monohydrate – creatine complexed with a molecule of water, and Creatine ethyl ester (CEE). A number of methods for ingestion exist – as a powder mixed into a drink, or as a capsule or caplet. Once ingested, creatine is highly bioavailable, whether it is ingested as the crystalline monohydrate form, the free form in solution, or even in meat. Creatine salts will become the free form when dissolved in aqueous solution. Conventional wisdom recommends the consumption of creatine with high glycemic index carbohydrates, though research indicates that the use of high GI carbs in combination with protein is also beneficial.[5]

There is scientific evidence that taking creatine supplements can marginally increase athletic performance in high-intensity anaerobic repetitive cycling sprints, but studies in swimmers and runners have been less than promising, most likely because these activities are sustained at a given intensity and thus do not allow for significant intra-exercise synthesis of additional creatine phosphate molecules. Ingesting creatine can increase the level of phosphocreatine in the muscles up to 20%. It must be noted creatine has no significant effect on aerobic endurance, though it will increase power during aerobic exercise.[6]

Since body mass gains of about 1 kg can occur in a week’s time, many studies suggest that the gain is simply due to greater water retention inside the muscle cells. However, studies into the long-term effect of creatine supplementation suggest that body mass gains cannot be explained by increases in intracellular water alone.[7] In the longer term, the increase in total body water is reported to be proportional to the weight gains, which means that the percentage of total body water is not significantly changed. The magnitude of the weight gains during training over a period of several weeks argue against the water-retention theory.

Also, research has shown that creatine increases the activity of satellite cells, which make muscle hypertrophy possible. Creatine supplementation appears to increase the number of myonuclei that satellite cells will ‘donate’ to damaged muscle fibers, which increases the potential for growth of those fibers. This increase in myonuclei probably stems from creatine’s ability to increase levels of the myogenic transcription factor MRF4.[8][9].

In another study, researchers concluded that changes in substrate oxidation may influence the inhibition of fat mass loss associated with creatine after weight training when they discovered that fat mass did not change significantly with creatine but decreased after the placebo trial in a 12-week study on ten active men. The study also showed that 1-RM bench press and total body mass increased after creatine, but not after placebo.[10] The underlying effect of Creatine on body composition if there is indeed one has yet to be determined, as another study with a similar timeframe suggests no effect on body composition, but had less overall emphasis on metabolic effects. [11]

Creatine use is not considered doping and is not banned by the majority of sport-governing bodies. However, in the United States, the NCAA recently ruled that colleges could not provide creatine supplements to their players, though the players are still allowed to obtain and use creatine independently.

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HFT2 – – Build 2WICE the Muscle – Chad Waterbury

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HFT2 - - Build 2WICE the Muscle - Chad WaterburyIn some cases, a whole lot faster. And it doesn’t take long if you know exactly how to stimulate the right muscle fibers the right way.

The truth is this: you can change your sets, reps and exercises all you want but it’s probably not going to help much. In fact, that’s probably what you’ve been doing for the last few months, or even years.
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Your Questions About Fitness

Linda asks…

has there been any women out there that once turning 40 they gain weight?

when i turned 37, a few pounds started coming on. then i went on celexia and then i gained another 10 lbs(not sure if it was the meds and turning 40?) so now im off of the meds and it looks like i gainedfew more. yicks! whats going on!? ive been exersicing too. eat the same! whats up?

The Expert answers:

Have your thyroid checked first of all just to rule out any problem there.
You are eating the same but as you get older your body may not need the same amount of food. Since I turned 40 I’ve not needed to eat as much as I used to and for the first time in my life have had a body mass index of 23. Exercise and a good healthy diet got me back to a more normal weight for me.

Helen asks…

What is your honest opinion of my work demonstrated in the selection below?

Enya Azari thought she was dead. Twelve high velocity rounds to the abdomen were enough to terminate any and all known species. However, as the female awoke, it was neither golden gate nor blistering pit of eternal damnation that awaited her eyes. It was a sterile and antiseptic filled chamber. While Enya could comprehend her surroundings with astonishing clarity, her body, was an agonizing haze of charred flesh and mutilated tissue, all screaming in protest as the woman attempted to rise unto her elbows. Enya hissed in pain through gritted teeth, as the rough hospital garments rubbed against her tender, recently-dressed wounds. As bile began to gather in her throat, the woman swallowed hard before issuing a rasping, rather abrasive cough. Enya, unaware until the current, curved her head abruptly as she sensed a hand shift marginally upon her bed sheets. A mass of extensive, mussed brown hair met her narrowed eyes. The hand which had stirred bore an intricate tattoo; a pair of crossed swords slightly above the index knuckle. Enya released a tense breath. She knew this woman.

Enya’s own fingers were bandaged and splinted, yet she shifted them all the same, strumming her right set upon the woman’s knuckles. The figure lurched forward; a pair of obsidian eyes meeting Enya’s equally dusky irises.
“Greer.” Enya rasped, her voice resembling the coarse consistency of sandpaper.
“Dear God, Enya…” The woman, Greer, seemed to stumble upon her own words in the apparent state of astonishment in which she displayed.

Enya managed a hoarse laugh, only to stifle the sound quickly at the discomfort in her esophagus. Greer reached rapidly to the woman’s bedside, hastily pouring a small flask of water from a sweating, metallic pitcher. Greer tipped Azari’s head back, assisting the woman as she attempted to swallow the cool liquid. The simple movement caused excruciating pain. Enya winced as her muscles strained to complete the motion. Greer, detecting her superior’s agitation, pulled the glass away. Enya licked her lips, running her moist tongue over the cracked tissue.

“You didn’t think that I’d awaken, did you?” Enya managed after several seconds of what appeared to be neck spasms.
Greer’s pale ears flushed. “You were comatose for three and a half weeks. Not many held faith in your return.” She paused, visibly debating with her conscience. “Do you…remember anything, at all?”
Enya strained her mind. A momentous flash of buzzing light filled the air in front of her eyes. She could feel the gravel catch her fall, the burning wetness that engulfed her seizing form. Enya blinked.
“No, I remember nothing at all. Were you present?”
Greer shook her head, the long russet tendrils swinging in the wake. “I was at command. Flynn and Fuerst were at the scene, though.”
“Are they injured?” Enya’s immediate concern for her colleagues sparked a small grin upon Greer’s lips.
“Fuerst tore his anterior cruciate ligament, but he’ll pull through. Both were quite concerned for your safety. Flynn vomited, if I recall correctly.”
“What away to begin his service career.” Enya commented dryly. Her vocal cords had begun to adapt to their newfangled, raucous state. She rotated her shoulders judiciously, cautious not to tear the numerous sutures.
Greer fixed her superior with a serious manifestation. “Are you alright Enya?”
“I feel as one would expect me to; aching, exhausted, and anxious to back on active duty.” Azari retorted. “Which reminds me, when exactly will I be returning to the field?”
“Well, the surgeons are not quite sure. The bullet wounds are healing quite nicely, but the burns, well, they may take a while.”
“Burns?” Enya questioned. She wasn’t aware of any burns. “What burns?

The Expert answers:

I would hire you on the spot.

Charles asks…

what is an ideal goal weight for a woman who is 5’3” and 30 years old?

Last may I was visiting my doctor and he was feeling around my stomach area and said that I was very healthy except the only thing he told me was to lose a few pounds for my height. One of my ILS workers asked the this question above and he said for my height it should be 145. I used to weigh 185 last may and as of now I’m 151. Is the doctor right or is there any other suggestions. I would love to know. Plus I know my BMI(body mass index) is still in the overweight category. Let me know of your ideas or suggestions. Thanks

The Expert answers:

Maybe 115-120 i’d say. But it also depends on your bone structure and the framing of your body. A wider frame means you might look better at 125-130. But just exercise and eat healthy and judge as you loose, what size do you feel good about yourself at? This is not a one size fits all question, our body types are not all the same. What works for one may not work for another. And with, good luck! And strive for what’s healthy and feels good for you.

William asks…

What should a 5ft 6incs woman weight and clothes size ?

Hey, im 5ft 6incs. What is the average clothes size and weight for someone of my height x

The Expert answers:

You need to check out your body mass index (plenty of sites will tell you what info to input). This will tell you if you are in the right area.

There really isn’t a right answer to this, in my opinion, as a robust person of Scandinavian descent will not have the same build as a slimmer Japanese (just two plucked from the air).

Also, age is a factor. I’m 5’6″ and was a UK size 10 when I was young, and now size 14, and much more comfortable with this.

Mandy asks…

How far underweight do you have to be for it to be unhealthy?

Well i’m 14 in like 4,5 months, i’m 5’3. And i weigh 37kg. Which is 13kg underweight, how underweight do you have to be for it to be unhealthy? HELP.

The Expert answers:

Your Body Mass Index, BMI, is 14. That means 14% of your body is fat. 18% is normal and 30% is obese. For women, if they get too skinny they don’t get their period anymore, and that’s usually the first thing that triggers people into being aware they are in trouble. There are countless cellular issues that can arise after that, including breaking your metabolize and getting really fat or never being hungry again. There’s a chance you’ll never grow taller than 5’3, you might never have a baby.

It’s hard to tell exactly what issues you can have and at what point. All I can say for sure is you are in the weight class to have these problems, especially due to the fact it is happening at this time in your life.

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