Your Questions About Fitness

Sandy asks…

How to build natural muscles without lifting ?

How to build muscle natural without lifting;
,Chest, shoulder and forearms ?
Does mma give bigger forearms and what workout do I do?
Does ninjutsu give you bigger forearm from using  the katana, if not then what is?
How to get defined calves (for men) besides running and is most effect ?

The Expert answers:

Pushup for tricceps and chest, for /Biceps Dead hang chinups and Grip excersises for Forearms. MMa can give you bigger muscles if you commit to it. You should look into body weight workouts. Also for a defined calf try calf raises to make the muscles and bike to define it by losing the extra fat.

Ken asks…

What are some really good exercises to build chest muscles without weights?

I want to build muscles in my chest, but i don’t have dumbbells or weights, so is there any really effective technique that gives good results?

The Expert answers:

Standard Pushups, Staggered Pushups, Hindu Pushups etc (youtube them) and some info for the other people who have replied, pull ups do not work your chest, they work your biceps and your lats.

John asks…

Does riding a cycling help build muscle in body and what are some tips?

I’m a college student studying to become a law enforcement officer. I not much into going to the gym cause I don’t have much time because of all the studying . I’ve really thought about taking up cycling to help build muscle and strength. Does anyone have any tips on how to get started?

The Expert answers:

What you will gain from cycling is cardiovascular health, weight loss and leg strength – if you ride right!
It sounds like you want the leg strength mainly. To gain the most leg strength you will want to do “stomps”. Put the bike in a medium gear and push hard to come up to a high revolution or “cadence”. Once you reach a high cadence, change to a harder gear (smaller cog in back or larger cog in front). Continue pushing harder and harder gears as long as you can. If you do this on the way to school, work, etc. You can build the workout into your every day commute. I woud pack a moist washcloth to wipe off your body after a commute and perhaps a change of clothes. You will gain leg strength very quickly as well as increasing your endurance at higher heart rate and lowering your resting heart rate.

To train for endurance and weight loss you need spend lots of time riding at a moderate pace. A simple way to determine if you are riding fast enough is if you can complete a sentence in one breath. If you can, speed up a touch. You should be able to speak, but not casually. This is probably not your best option given the time constraints you mention.

This is an incredibly over-simplified description, but the method will work for a beginner. I also recommend doing some upper body strength training and core training (push-ups, sit-ups, dips, etc.) These are all things you can do at home – take a 10 minute break from the books and do 20 pushups and 2 situps. It will wake you up, get the blood flowing, and help you overall health!
Good luck.

Donna asks…

Does anyone know of any upper body workout plans that will build muscle to make me a better fighter?

I need a workout plan that i can do that requires no equipment.
I need to build muscle for boxing.

The Expert answers:

Www.crossfit.com has some good workouts that dont require weights and are pretty hard

Tabata Method

Tabata is the name of a Japanese researcher who discovered an interesting way to increase both anaerobic and aerobic pathways at the same time. It’s an excellent program for anyone looking to lose fat quickly.

You can essentially use any exercise for this method (rower, jump squats, thrusters, etc.). An Airdyne bike would be perfect, but an upright stationary bike or spinning bike would be suitable as well.

Airdyne Bike

This training method is so simple, yet so incredibly difficult:

1) For twenty seconds, work at maximum intensity

2) Rest for ten seconds

3) Repeat seven more times

That’s it! Although it sounds easy, it’s guaranteed to be the hardest four minutes of your life.

Leg Screamer

24 bodyweight squats to below parallel (read: below parallel)
24 bodyweight alternating dynamic lunges (12 per leg)
24 jump squats
24 second isometric squat hold (because I said so)

Again, time your set. Rest for the same amount of time it took you to complete the circuit. Three to four rounds should suffice.

Alot of your power comes from your core and your legs….you should be able to do the following

60 pushups
20 pull ups(without stopping)
15 1-legged squats

Robert asks…

How many pushups a day do i have to do to build muscle?

This is my friend’s account. I am a 19 year old girl who is 5 ft and weighs about 100 pounds. The first day I did 15 pushups. How many pushups a day from now on do i need to do to build muscle?

Tell me if u need any other information to reach a conclusion.
it is those pushups where you push yourself up and hold the pose for a few seconds.
do not give me answers like u need weights i do not have weights. i am trying to build muscle through pushups.

The Expert answers:

To get muscle endurance do sets, for example I do; push ups with my feet up high until I can’t do anymore. Then I put my feet half way down the wall straight after, until I can’t do anymore. Then feet on the ground until I can’t do anymore, then knees till I can’t do anymore. I take 2 minutes break while stretching and recovering then I do it two more times.

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Your Questions About Fitness

James asks…

Would high protein diet help me lose weight and build muscle same time?

Ok, im 14 working out 4-5 times a week. Im 150 right now, trying to be 125-130 by the summer. My question is that if i start on high protein diet is it going to help me lose weight and build muscle at the same time?

The Expert answers:

No. There is no high protein diet however some people refer to the low carb diets as high pro so you may be thinking of low carb. And, if you consume any more protein than you need for building muscle, you’ll just burn it or excrete it. Either one is bad so you should limit yourself to only that amount of protein you need. Remember, protein has the same caloric value as pure sugar.

If you want to know how to lose fat, read my answer about how to lose fat —> http://answers.yahoo.com/question/index;_ylt=As615QJM4X_3ID9_05qmmlXty6IX;_ylv=3?qid=20111028185603AAVcP4D

If you want to know about protein supplementation, read my answer about protein supplements here –> http://answers.yahoo.com/question/index;_ylt=AtGdwn5cqfesP6O1LkavjSjty6IX;_ylv=3?qid=20110821092640AA3hq12

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

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

Here’s what the experts at the US CDC have to say about how much protein you need to provide to support your metabolic processes. –> http://www.cdc.gov/nutrition/everyone/basics/protein.html#How%20much%20protein You can easily get that amount of protein with a glass of milk and a chicken breast or piece of meat per day.

You’ll hear a lot of people tell you that you should have 1 gram of protein per pound of body weight. That’s a typical bodybuilder’s formula and it’s a gross over estimate. Most experts use the following formula.

0.8 grams protein per Kg of body weight
-or-
0.36 grams protein per pound of body weight

Bodybuilders usually over estimate their protein needs because most of them are clueless and just pass along what they hear in the gym. And, why not? There’s no liability for getting a little too much so more protein is cheap insurance they are getting enough.

Bodybuilders believe they need a lot more protein that nonbodybuilders because they are building muscle. That, of course, is just wrong because most of the protein we all consume goes to the maintenance of our entire body including cell anabolization for all organs, skin, hair, marrow, smooth muscle, blood and much more which has nothing to do with skeletal muscles. And, people who are not building muscle are still replacing catabolized muscle cells which means most of the protein anyone uses will go to other than skeletal muscle repair. So, if you’re a 160 pound male and you need 58 grams of protein without strength training then another 10% would easily cover you for strength training. That would amount to 5.8 grams per day which would be 174 grams per month or about 6 ounces per month. And, six ounces of new lean muscle mass is a good number for the average growth of a 160 pound male who trains hard. Therefore, you can forget 1 g/pound and go with the 0.8g/Kg or 0.36g/pound and just add 10% if you’re a bodybuilder.

If you’re a total protein freak who really wants to make sure you have more than enough protein and you can handle the extra calories, then just double the amount from the formula. So, if the formula tells you to get 58 grams per day, make sure you get 116 grams per day. There’s no way you could possibly need more than that and that’s still well below the 1 gram per pound which bodybuilders use. Just remember that protein has the same caloric value as pure sugar (4cal/gm) so don’t get too much if you are watching your weight. And, protein in food usually comes with other nutrients including carbs and fats so weight watchers should be careful.

Always get protein from food. It’s the only way you can be sure you’re getting dietary balance and the amount of protein you need as supplements may or may not contain the amount stated on the product label. Supplements should always be avoided unless recommended by a health care professional according to the US NIH.

Remember, you will be limited in your ability to add muscle because you will not have your adult level of testosterone, the muscle building hormone, until your mid-20s. So, now is a great time to begin learning about how to get and stay fit, eat right, build muscle, etc. Here are some good places to begin.

Watch all of Scooby’s 180+ videos here –> http://www.youtube.com/user/scooby1961#g/u

Next, read everything here so you can learn a little anantomy and kinseiology as well as how to perform exercise in good form –> http://www.exrx.net/

Finally, buy this book and study it (you can skip over the heavy science stuff) –> http://www.bodybyscience.net/home.html/?page_id=18

Email me if you have questions.

Good luck and good health!!

?

PS: Here are some good websites you may find useful.
• BEST FOR TWEENS & TEENS http://teenshealth.org/teen/
• ANAEROBICS http://www.exrx.net/Exercise.html

Mark asks…

Is there a certain technique to burn fat and build muscle at the same time?

Is there any way to work my body so I can burn fat and build muscle? My eating diets do not benifit my muscles at all, and they go flat after a couple days. But when I eat like crazy my muscles arn’t flat. And also I drink protein shakes after every workout, as a replacement for an after school snack

Any tips?

The Expert answers:

Yea train with heavy weight all the time lot of protein good amount of good healthy carbs 5-6 meals a day lil fat

Donna asks…

How do I gain weight with fast metabolism?

I’m 17, and really skinny, and have a super fast metabolism. How do I tackle this problem to gain weight and build muscle? Including diet and working out, ie what to eat, protein shakes, and how many days/hours a week should I use the gym for? Thanks

The Expert answers:

Consider weight lifting to gain muscle mass. Working out 6 days a week alternating muscle groups should result in building muscle mass. Eat a healthy balance with some dairy and meat for protein. Drink lots of water too. Good luck!

Helen asks…

what is a good diet to build muscle fast?

I just got a work out plan and i’m looking for a diet to go with it. I want a diet that will help me build muscle quick.

The Expert answers:

You want proteins.. Protein builds muscle.. But you want to make sure you get a balanced diet, so Carbs too 😀

Thomas asks…

How important is a diet to building muscle?

I go to high school, so I dont have the time to make healthy foods for myself, however I do take in a lot of protein. Can I still Build Muscle?

The Expert answers:

Diet is every thing it is what separates the guy who never reach their goals to serious body builders. I can honestly say you will not reach full potential with out having a solid diet. You need to get plenty of protein (i eat 1 gram per pound of body weight) plenty of carbs, and healthy fats (try fish oil). Also look into getting the proper amount of amino acids because they are the building blocks of protein and muscle. Plus make sure you are eating enough calories I try to stay in the 3000 range. This is the type of things skinnier guys really need to focus on if they want to build and gain weight. But with protein alone you wont build as much muscle because if you dont have enough calories or nutrients your body will break down the muscle built to get the nutrients and energy it needs.

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Your Questions About Fitness

Maria asks…

How to build natural muscles without lifting ?

How to build muscle natural without lifting;
,Chest, shoulder and forearms ?
Does mma give bigger forearms and what workout do I do?
Does ninjutsu give you bigger forearm from using  the katana, if not then what is?
How to get defined calves (for men) besides running and is most effect ?

The Expert answers:

Pushup for tricceps and chest, for /Biceps Dead hang chinups and Grip excersises for Forearms. MMa can give you bigger muscles if you commit to it. You should look into body weight workouts. Also for a defined calf try calf raises to make the muscles and bike to define it by losing the extra fat.

Mary asks…

What are some really good exercises to build chest muscles without weights?

I want to build muscles in my chest, but i don’t have dumbbells or weights, so is there any really effective technique that gives good results?

The Expert answers:

Standard Pushups, Staggered Pushups, Hindu Pushups etc (youtube them) and some info for the other people who have replied, pull ups do not work your chest, they work your biceps and your lats.

Sandra asks…

Does riding a cycling help build muscle in body and what are some tips?

I’m a college student studying to become a law enforcement officer. I not much into going to the gym cause I don’t have much time because of all the studying . I’ve really thought about taking up cycling to help build muscle and strength. Does anyone have any tips on how to get started?

The Expert answers:

What you will gain from cycling is cardiovascular health, weight loss and leg strength – if you ride right!
It sounds like you want the leg strength mainly. To gain the most leg strength you will want to do “stomps”. Put the bike in a medium gear and push hard to come up to a high revolution or “cadence”. Once you reach a high cadence, change to a harder gear (smaller cog in back or larger cog in front). Continue pushing harder and harder gears as long as you can. If you do this on the way to school, work, etc. You can build the workout into your every day commute. I woud pack a moist washcloth to wipe off your body after a commute and perhaps a change of clothes. You will gain leg strength very quickly as well as increasing your endurance at higher heart rate and lowering your resting heart rate.

To train for endurance and weight loss you need spend lots of time riding at a moderate pace. A simple way to determine if you are riding fast enough is if you can complete a sentence in one breath. If you can, speed up a touch. You should be able to speak, but not casually. This is probably not your best option given the time constraints you mention.

This is an incredibly over-simplified description, but the method will work for a beginner. I also recommend doing some upper body strength training and core training (push-ups, sit-ups, dips, etc.) These are all things you can do at home – take a 10 minute break from the books and do 20 pushups and 2 situps. It will wake you up, get the blood flowing, and help you overall health!
Good luck.

Chris asks…

Does anyone know of any upper body workout plans that will build muscle to make me a better fighter?

I need a workout plan that i can do that requires no equipment.
I need to build muscle for boxing.

The Expert answers:

Www.crossfit.com has some good workouts that dont require weights and are pretty hard

Tabata Method

Tabata is the name of a Japanese researcher who discovered an interesting way to increase both anaerobic and aerobic pathways at the same time. It’s an excellent program for anyone looking to lose fat quickly.

You can essentially use any exercise for this method (rower, jump squats, thrusters, etc.). An Airdyne bike would be perfect, but an upright stationary bike or spinning bike would be suitable as well.

Airdyne Bike

This training method is so simple, yet so incredibly difficult:

1) For twenty seconds, work at maximum intensity

2) Rest for ten seconds

3) Repeat seven more times

That’s it! Although it sounds easy, it’s guaranteed to be the hardest four minutes of your life.

Leg Screamer

24 bodyweight squats to below parallel (read: below parallel)
24 bodyweight alternating dynamic lunges (12 per leg)
24 jump squats
24 second isometric squat hold (because I said so)

Again, time your set. Rest for the same amount of time it took you to complete the circuit. Three to four rounds should suffice.

Alot of your power comes from your core and your legs….you should be able to do the following

60 pushups
20 pull ups(without stopping)
15 1-legged squats

Mandy asks…

How many pushups a day do i have to do to build muscle?

This is my friend’s account. I am a 19 year old girl who is 5 ft and weighs about 100 pounds. The first day I did 15 pushups. How many pushups a day from now on do i need to do to build muscle?

Tell me if u need any other information to reach a conclusion.
it is those pushups where you push yourself up and hold the pose for a few seconds.
do not give me answers like u need weights i do not have weights. i am trying to build muscle through pushups.

The Expert answers:

To get muscle endurance do sets, for example I do; push ups with my feet up high until I can’t do anymore. Then I put my feet half way down the wall straight after, until I can’t do anymore. Then feet on the ground until I can’t do anymore, then knees till I can’t do anymore. I take 2 minutes break while stretching and recovering then I do it two more times.

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Your Questions About Fitness

Mark asks…

What are exercises that build muscle and strength?

Are there kinds that if you do multiple reps and sets everyday, then they will build muscle and strength quickly? And if possible, could you explain how you do said exercise instead of just the name?

The Expert answers:

First of all, there is no such thing as a strength building exercise that a person should perform every day.
Your body needs rest in order to recover and build muscle. If you are working out every day you will not be giving your body adequate rest. This is why a lot of bodybuilders workout 3-4 days a week, or they do a split routine in which they work a certain bodypart each day.

As a beginner I’d recommend strength training 3 non-consecutive days per week.
The best strength building exercises are compound exercises such as the following:

—-Weighted Exercises—-
Squat
Bench Press
Overhead Press
Deadlift
Barbell Rows
Clean and Jerk

—Bodyweight Exercises—
Dips
Pullups
Chinups
Pushups
Pistol Squats (one legged squats)

For explanations to all these exercises, simply go to the following website and search for the name of the exercise:
http://www.bodybuilding.com/exercises/

It will have a full description of each exercise and will provide you with a video tutorial on how to do it. The website contains every exercise known to man.

Almost all of these exercises require weights, and I’ll tell you why.
A long time ago, humans discovered that in order to gain strength they needed to encounter more and more resistance. Ie: they had to constantly lift heavier and heavier things as they progressed in order to keep progressing.
If you look at a marathon runner, they are usually pretty skinny because they train for endurance They don’t encounter more resistance, they just prolong the exercise.

The reason why people train with weights is because it is very easy to progress, and they are perfectly symmetrical. Simply add a kilogram each time you go above the desired rep range and your body will adapt.

Another main reason why weight training is vital to gaining strength is because the amount of reps needs to be low – you need to lift very heavy things for your body to produce a hormonal response and start increasing your strength and muscle size.

According to decades of research, the optimal amount of reps, sets and rest time for strength training is:
1-5 reps
4-7 sets
2-6 minutes rest between sets (whenever you feel recovered)

The optimal numbers for hypertrophy (muscle size) training, is the following:
6-12 reps
4-8 sets
2-5 minutes rest between sets

You can see why people use weights instead of doing pushups now, can’t you? A lot of men can do more than 12 pushups, so that puts the training into the ‘endurance’ category, and endurance doesn’t build muscle size nor does it build strength.

However, you can still train strength and size by doing bodyweight exercises as long as you keep the reps below 13. You can also add resistance by putting heavy things on your back when doing pushups, etc. A weighted vest is good for this.

Laura asks…

How do you build muscle fast?

I’m a 16 year old high school weightlifter. I bench 215, squat 315, incline 180, and hang clean 185. I build muscle by not only taking a weight lifting class at school, but also by having a protein shake once and a while after every work out. I need a way to build muscle safely, efficiently, healthily and fast. Any good ways to do this?
Thanks for any help I can get.

The Expert answers:

Your body builds muscle naturally in response to strenuous activity. But if you’re daily routine doesn’t involve challenging your muscles to grow
•Cardiovascular exercises that combine training with strength and flexibility. They are powerful and engage the entire body at once.
•High intensity interval training forms of cardio for a maximum of 20 minutes.
•In order for muscle repair itself after your weight-training sessions it needs a great quantity of protein. Some beginners don’t take enough protein and some more experienced guys take extreme amounts of protein powder or juice. Protein powder helps to increase your muscle. Eat those foods also increase your body weight.

Sandy asks…

How to build muscle mass instead of Endurance ?

Ok im 15 and i am just training with bodyweight at this moment. So how can i do these abs and push up excersises etc.. and build muscle mass instead of muscle endurance ?

The Expert answers:

Your body builds muscle naturally in response to strenuous activity. But if you’re daily routine doesn’t involve challenging your muscles to grow
•Cardiovascular exercises that combine training with strength and flexibility. They are powerful and engage the entire body at once.
•High intensity interval training forms of cardio for a maximum of 20 minutes.
•In order for muscle repair itself after your weight-training sessions it needs a great quantity of protein. Some beginners don’t take enough protein and some more experienced guys take extreme amounts of protein powder or juice. Protein powder helps to increase your muscle. Eat those foods also increase your body weight.

Lisa asks…

What are some excersizes that build ab muscles and lose fat?

Im 15, and I would like to burn off some weight and build muscle. Im not one of those eating-disorder people, but I am conscious of my weight and I would like to be a bit thinner and weigh a bit less (Im 5’5 and I weigh 134 :/)

So please give me some excersizes and how to do tgem in my freetime!!

Thanks!!

The Expert answers:

Your body builds muscle naturally in response to strenuous activity. But if you’re daily routine doesn’t involve challenging your muscles to grow
•Cardiovascular exercises that combine training with strength and flexibility. They are powerful and engage the entire body at once.
•High intensity interval training forms of cardio for a maximum of 20 minutes.
•In order for muscle repair itself after your weight-training sessions it needs a great quantity of protein. Some beginners don’t take enough protein and some more experienced guys take extreme amounts of protein powder or juice. Protein powder helps to increase your muscle. Eat those foods also increase your body weight.

Chris asks…

Should a tall and very skinny guy still eat a healthy diet to build muscle?

Im 22 and 6’3 and 164 pounds so im very thin. I know healthy foods tend to be lower in calories than other foods, but do i still need to eat a clean and healthy diet in order to build muscle? Or can i eat whatever i want to eat to do this? My goal is to bulk up and then cut down to a lean, muscular frame

The Expert answers:

U can eat healthy just make sure u get enough protein and eat a lot of heathy meals. But remember this FOOD ALONE WILL NOT BUILD ANY MUSCLE. U WILL NOT GAIN SIZE(MUSCLE) BY JUST EATING MORE.
If u eat like a body builder or power lifter and forget to train like a body builder or power lifter then u will see no results. Well u stay scrawny!!! But now u will have a nice mushy belly and love handles to go along with your scrawny frame.
I’m not trying to hate, think of it like this if eating a lot built muscles then every couch potato would be built like Arnold.

The reason why power lifters and body.builders eat a lot is because the training they do is intense and they need to feed their muscles.
If I want to gain weight u will need to lift heavy weight!
There is no way and I mean NO WAY AROUND THAT. U MUST LIFT HEAVY WEIGHT

What u need to do are COMPOUND LIFTS. Not curls or sit ups. Compounds and oly(Olympic) lifts will be your best friends. Now another thing that is very very important is programing. U need a program that takes u from your week body to a strong as an ox body. It doesn’t happen by accident u gotta train in a way that encourages the body to get stronger.

U should be doing 1 of these 4 programs.
The first one is the most popular and it gives freaken great results. I’m doing it. I’ve been on if for 3 months. Google all these programs and do some info on them u will see that the info I’m giving u is the mother F***ING s***!

Do the starting strength program

http://www.t-nation.com/free_online_article/most_recent/most_lifters_are_still_beginners

Or

WENDLERS 5-3-1

http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength
Or

Texas method

http://www.t-nation.com/free_online_article/most_recent/the_texas_method

Or
WESTSIDE FOR SKINNY BASTARDS
http://www.t-nation.com/free_online_article/sports_body_training_performance/westside_for_skinny_bastards

HONESTLY IF U FOLLOW ANY OF THESE PROGRAMS IT’S IMPOSSIBLE TO NOT SEE GAINS. It all depends if u actually follow the programs

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Your Questions About Fitness

Paul asks…

What are exercises that build muscle and strength?

Are there kinds that if you do multiple reps and sets everyday, then they will build muscle and strength quickly? And if possible, could you explain how you do said exercise instead of just the name?

The Expert answers:

First of all, there is no such thing as a strength building exercise that a person should perform every day.
Your body needs rest in order to recover and build muscle. If you are working out every day you will not be giving your body adequate rest. This is why a lot of bodybuilders workout 3-4 days a week, or they do a split routine in which they work a certain bodypart each day.

As a beginner I’d recommend strength training 3 non-consecutive days per week.
The best strength building exercises are compound exercises such as the following:

—-Weighted Exercises—-
Squat
Bench Press
Overhead Press
Deadlift
Barbell Rows
Clean and Jerk

—Bodyweight Exercises—
Dips
Pullups
Chinups
Pushups
Pistol Squats (one legged squats)

For explanations to all these exercises, simply go to the following website and search for the name of the exercise:
http://www.bodybuilding.com/exercises/

It will have a full description of each exercise and will provide you with a video tutorial on how to do it. The website contains every exercise known to man.

Almost all of these exercises require weights, and I’ll tell you why.
A long time ago, humans discovered that in order to gain strength they needed to encounter more and more resistance. Ie: they had to constantly lift heavier and heavier things as they progressed in order to keep progressing.
If you look at a marathon runner, they are usually pretty skinny because they train for endurance They don’t encounter more resistance, they just prolong the exercise.

The reason why people train with weights is because it is very easy to progress, and they are perfectly symmetrical. Simply add a kilogram each time you go above the desired rep range and your body will adapt.

Another main reason why weight training is vital to gaining strength is because the amount of reps needs to be low – you need to lift very heavy things for your body to produce a hormonal response and start increasing your strength and muscle size.

According to decades of research, the optimal amount of reps, sets and rest time for strength training is:
1-5 reps
4-7 sets
2-6 minutes rest between sets (whenever you feel recovered)

The optimal numbers for hypertrophy (muscle size) training, is the following:
6-12 reps
4-8 sets
2-5 minutes rest between sets

You can see why people use weights instead of doing pushups now, can’t you? A lot of men can do more than 12 pushups, so that puts the training into the ‘endurance’ category, and endurance doesn’t build muscle size nor does it build strength.

However, you can still train strength and size by doing bodyweight exercises as long as you keep the reps below 13. You can also add resistance by putting heavy things on your back when doing pushups, etc. A weighted vest is good for this.

Jenny asks…

How do you build muscle fast?

I’m a 16 year old high school weightlifter. I bench 215, squat 315, incline 180, and hang clean 185. I build muscle by not only taking a weight lifting class at school, but also by having a protein shake once and a while after every work out. I need a way to build muscle safely, efficiently, healthily and fast. Any good ways to do this?
Thanks for any help I can get.

The Expert answers:

Your body builds muscle naturally in response to strenuous activity. But if you’re daily routine doesn’t involve challenging your muscles to grow
•Cardiovascular exercises that combine training with strength and flexibility. They are powerful and engage the entire body at once.
•High intensity interval training forms of cardio for a maximum of 20 minutes.
•In order for muscle repair itself after your weight-training sessions it needs a great quantity of protein. Some beginners don’t take enough protein and some more experienced guys take extreme amounts of protein powder or juice. Protein powder helps to increase your muscle. Eat those foods also increase your body weight.

Joseph asks…

How to build muscle mass instead of Endurance ?

Ok im 15 and i am just training with bodyweight at this moment. So how can i do these abs and push up excersises etc.. and build muscle mass instead of muscle endurance ?

The Expert answers:

Your body builds muscle naturally in response to strenuous activity. But if you’re daily routine doesn’t involve challenging your muscles to grow
•Cardiovascular exercises that combine training with strength and flexibility. They are powerful and engage the entire body at once.
•High intensity interval training forms of cardio for a maximum of 20 minutes.
•In order for muscle repair itself after your weight-training sessions it needs a great quantity of protein. Some beginners don’t take enough protein and some more experienced guys take extreme amounts of protein powder or juice. Protein powder helps to increase your muscle. Eat those foods also increase your body weight.

Richard asks…

What are some excersizes that build ab muscles and lose fat?

Im 15, and I would like to burn off some weight and build muscle. Im not one of those eating-disorder people, but I am conscious of my weight and I would like to be a bit thinner and weigh a bit less (Im 5’5 and I weigh 134 :/)

So please give me some excersizes and how to do tgem in my freetime!!

Thanks!!

The Expert answers:

Your body builds muscle naturally in response to strenuous activity. But if you’re daily routine doesn’t involve challenging your muscles to grow
•Cardiovascular exercises that combine training with strength and flexibility. They are powerful and engage the entire body at once.
•High intensity interval training forms of cardio for a maximum of 20 minutes.
•In order for muscle repair itself after your weight-training sessions it needs a great quantity of protein. Some beginners don’t take enough protein and some more experienced guys take extreme amounts of protein powder or juice. Protein powder helps to increase your muscle. Eat those foods also increase your body weight.

Susan asks…

Should a tall and very skinny guy still eat a healthy diet to build muscle?

Im 22 and 6’3 and 164 pounds so im very thin. I know healthy foods tend to be lower in calories than other foods, but do i still need to eat a clean and healthy diet in order to build muscle? Or can i eat whatever i want to eat to do this? My goal is to bulk up and then cut down to a lean, muscular frame

The Expert answers:

U can eat healthy just make sure u get enough protein and eat a lot of heathy meals. But remember this FOOD ALONE WILL NOT BUILD ANY MUSCLE. U WILL NOT GAIN SIZE(MUSCLE) BY JUST EATING MORE.
If u eat like a body builder or power lifter and forget to train like a body builder or power lifter then u will see no results. Well u stay scrawny!!! But now u will have a nice mushy belly and love handles to go along with your scrawny frame.
I’m not trying to hate, think of it like this if eating a lot built muscles then every couch potato would be built like Arnold.

The reason why power lifters and body.builders eat a lot is because the training they do is intense and they need to feed their muscles.
If I want to gain weight u will need to lift heavy weight!
There is no way and I mean NO WAY AROUND THAT. U MUST LIFT HEAVY WEIGHT

What u need to do are COMPOUND LIFTS. Not curls or sit ups. Compounds and oly(Olympic) lifts will be your best friends. Now another thing that is very very important is programing. U need a program that takes u from your week body to a strong as an ox body. It doesn’t happen by accident u gotta train in a way that encourages the body to get stronger.

U should be doing 1 of these 4 programs.
The first one is the most popular and it gives freaken great results. I’m doing it. I’ve been on if for 3 months. Google all these programs and do some info on them u will see that the info I’m giving u is the mother F***ING s***!

Do the starting strength program

http://www.t-nation.com/free_online_article/most_recent/most_lifters_are_still_beginners

Or

WENDLERS 5-3-1

http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength
Or

Texas method

http://www.t-nation.com/free_online_article/most_recent/the_texas_method

Or
WESTSIDE FOR SKINNY BASTARDS
http://www.t-nation.com/free_online_article/sports_body_training_performance/westside_for_skinny_bastards

HONESTLY IF U FOLLOW ANY OF THESE PROGRAMS IT’S IMPOSSIBLE TO NOT SEE GAINS. It all depends if u actually follow the programs

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Your Questions About Fitness

Laura asks…

What are exercises that build muscle and strength?

Are there kinds that if you do multiple reps and sets everyday, then they will build muscle and strength quickly? And if possible, could you explain how you do said exercise instead of just the name?

The Expert answers:

First of all, there is no such thing as a strength building exercise that a person should perform every day.
Your body needs rest in order to recover and build muscle. If you are working out every day you will not be giving your body adequate rest. This is why a lot of bodybuilders workout 3-4 days a week, or they do a split routine in which they work a certain bodypart each day.

As a beginner I’d recommend strength training 3 non-consecutive days per week.
The best strength building exercises are compound exercises such as the following:

—-Weighted Exercises—-
Squat
Bench Press
Overhead Press
Deadlift
Barbell Rows
Clean and Jerk

—Bodyweight Exercises—
Dips
Pullups
Chinups
Pushups
Pistol Squats (one legged squats)

For explanations to all these exercises, simply go to the following website and search for the name of the exercise:
http://www.bodybuilding.com/exercises/

It will have a full description of each exercise and will provide you with a video tutorial on how to do it. The website contains every exercise known to man.

Almost all of these exercises require weights, and I’ll tell you why.
A long time ago, humans discovered that in order to gain strength they needed to encounter more and more resistance. Ie: they had to constantly lift heavier and heavier things as they progressed in order to keep progressing.
If you look at a marathon runner, they are usually pretty skinny because they train for endurance They don’t encounter more resistance, they just prolong the exercise.

The reason why people train with weights is because it is very easy to progress, and they are perfectly symmetrical. Simply add a kilogram each time you go above the desired rep range and your body will adapt.

Another main reason why weight training is vital to gaining strength is because the amount of reps needs to be low – you need to lift very heavy things for your body to produce a hormonal response and start increasing your strength and muscle size.

According to decades of research, the optimal amount of reps, sets and rest time for strength training is:
1-5 reps
4-7 sets
2-6 minutes rest between sets (whenever you feel recovered)

The optimal numbers for hypertrophy (muscle size) training, is the following:
6-12 reps
4-8 sets
2-5 minutes rest between sets

You can see why people use weights instead of doing pushups now, can’t you? A lot of men can do more than 12 pushups, so that puts the training into the ‘endurance’ category, and endurance doesn’t build muscle size nor does it build strength.

However, you can still train strength and size by doing bodyweight exercises as long as you keep the reps below 13. You can also add resistance by putting heavy things on your back when doing pushups, etc. A weighted vest is good for this.

Robert asks…

How do you build muscle fast?

I’m a 16 year old high school weightlifter. I bench 215, squat 315, incline 180, and hang clean 185. I build muscle by not only taking a weight lifting class at school, but also by having a protein shake once and a while after every work out. I need a way to build muscle safely, efficiently, healthily and fast. Any good ways to do this?
Thanks for any help I can get.

The Expert answers:

Your body builds muscle naturally in response to strenuous activity. But if you’re daily routine doesn’t involve challenging your muscles to grow
•Cardiovascular exercises that combine training with strength and flexibility. They are powerful and engage the entire body at once.
•High intensity interval training forms of cardio for a maximum of 20 minutes.
•In order for muscle repair itself after your weight-training sessions it needs a great quantity of protein. Some beginners don’t take enough protein and some more experienced guys take extreme amounts of protein powder or juice. Protein powder helps to increase your muscle. Eat those foods also increase your body weight.

James asks…

How to build muscle mass instead of Endurance ?

Ok im 15 and i am just training with bodyweight at this moment. So how can i do these abs and push up excersises etc.. and build muscle mass instead of muscle endurance ?

The Expert answers:

Your body builds muscle naturally in response to strenuous activity. But if you’re daily routine doesn’t involve challenging your muscles to grow
•Cardiovascular exercises that combine training with strength and flexibility. They are powerful and engage the entire body at once.
•High intensity interval training forms of cardio for a maximum of 20 minutes.
•In order for muscle repair itself after your weight-training sessions it needs a great quantity of protein. Some beginners don’t take enough protein and some more experienced guys take extreme amounts of protein powder or juice. Protein powder helps to increase your muscle. Eat those foods also increase your body weight.

Thomas asks…

What are some excersizes that build ab muscles and lose fat?

Im 15, and I would like to burn off some weight and build muscle. Im not one of those eating-disorder people, but I am conscious of my weight and I would like to be a bit thinner and weigh a bit less (Im 5’5 and I weigh 134 :/)

So please give me some excersizes and how to do tgem in my freetime!!

Thanks!!

The Expert answers:

Your body builds muscle naturally in response to strenuous activity. But if you’re daily routine doesn’t involve challenging your muscles to grow
•Cardiovascular exercises that combine training with strength and flexibility. They are powerful and engage the entire body at once.
•High intensity interval training forms of cardio for a maximum of 20 minutes.
•In order for muscle repair itself after your weight-training sessions it needs a great quantity of protein. Some beginners don’t take enough protein and some more experienced guys take extreme amounts of protein powder or juice. Protein powder helps to increase your muscle. Eat those foods also increase your body weight.

Joseph asks…

Should a tall and very skinny guy still eat a healthy diet to build muscle?

Im 22 and 6’3 and 164 pounds so im very thin. I know healthy foods tend to be lower in calories than other foods, but do i still need to eat a clean and healthy diet in order to build muscle? Or can i eat whatever i want to eat to do this? My goal is to bulk up and then cut down to a lean, muscular frame

The Expert answers:

U can eat healthy just make sure u get enough protein and eat a lot of heathy meals. But remember this FOOD ALONE WILL NOT BUILD ANY MUSCLE. U WILL NOT GAIN SIZE(MUSCLE) BY JUST EATING MORE.
If u eat like a body builder or power lifter and forget to train like a body builder or power lifter then u will see no results. Well u stay scrawny!!! But now u will have a nice mushy belly and love handles to go along with your scrawny frame.
I’m not trying to hate, think of it like this if eating a lot built muscles then every couch potato would be built like Arnold.

The reason why power lifters and body.builders eat a lot is because the training they do is intense and they need to feed their muscles.
If I want to gain weight u will need to lift heavy weight!
There is no way and I mean NO WAY AROUND THAT. U MUST LIFT HEAVY WEIGHT

What u need to do are COMPOUND LIFTS. Not curls or sit ups. Compounds and oly(Olympic) lifts will be your best friends. Now another thing that is very very important is programing. U need a program that takes u from your week body to a strong as an ox body. It doesn’t happen by accident u gotta train in a way that encourages the body to get stronger.

U should be doing 1 of these 4 programs.
The first one is the most popular and it gives freaken great results. I’m doing it. I’ve been on if for 3 months. Google all these programs and do some info on them u will see that the info I’m giving u is the mother F***ING s***!

Do the starting strength program

http://www.t-nation.com/free_online_article/most_recent/most_lifters_are_still_beginners

Or

WENDLERS 5-3-1

http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength
Or

Texas method

http://www.t-nation.com/free_online_article/most_recent/the_texas_method

Or
WESTSIDE FOR SKINNY BASTARDS
http://www.t-nation.com/free_online_article/sports_body_training_performance/westside_for_skinny_bastards

HONESTLY IF U FOLLOW ANY OF THESE PROGRAMS IT’S IMPOSSIBLE TO NOT SEE GAINS. It all depends if u actually follow the programs

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Your Questions About Fitness

Sandra asks…

Would high protein diet help me lose weight and build muscle same time?

Ok, im 14 working out 4-5 times a week. Im 150 right now, trying to be 125-130 by the summer. My question is that if i start on high protein diet is it going to help me lose weight and build muscle at the same time?

The Expert answers:

No. There is no high protein diet however some people refer to the low carb diets as high pro so you may be thinking of low carb. And, if you consume any more protein than you need for building muscle, you’ll just burn it or excrete it. Either one is bad so you should limit yourself to only that amount of protein you need. Remember, protein has the same caloric value as pure sugar.

If you want to know how to lose fat, read my answer about how to lose fat —> http://answers.yahoo.com/question/index;_ylt=As615QJM4X_3ID9_05qmmlXty6IX;_ylv=3?qid=20111028185603AAVcP4D

If you want to know about protein supplementation, read my answer about protein supplements here –> http://answers.yahoo.com/question/index;_ylt=AtGdwn5cqfesP6O1LkavjSjty6IX;_ylv=3?qid=20110821092640AA3hq12

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

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

Here’s what the experts at the US CDC have to say about how much protein you need to provide to support your metabolic processes. –> http://www.cdc.gov/nutrition/everyone/basics/protein.html#How%20much%20protein You can easily get that amount of protein with a glass of milk and a chicken breast or piece of meat per day.

You’ll hear a lot of people tell you that you should have 1 gram of protein per pound of body weight. That’s a typical bodybuilder’s formula and it’s a gross over estimate. Most experts use the following formula.

0.8 grams protein per Kg of body weight
-or-
0.36 grams protein per pound of body weight

Bodybuilders usually over estimate their protein needs because most of them are clueless and just pass along what they hear in the gym. And, why not? There’s no liability for getting a little too much so more protein is cheap insurance they are getting enough.

Bodybuilders believe they need a lot more protein that nonbodybuilders because they are building muscle. That, of course, is just wrong because most of the protein we all consume goes to the maintenance of our entire body including cell anabolization for all organs, skin, hair, marrow, smooth muscle, blood and much more which has nothing to do with skeletal muscles. And, people who are not building muscle are still replacing catabolized muscle cells which means most of the protein anyone uses will go to other than skeletal muscle repair. So, if you’re a 160 pound male and you need 58 grams of protein without strength training then another 10% would easily cover you for strength training. That would amount to 5.8 grams per day which would be 174 grams per month or about 6 ounces per month. And, six ounces of new lean muscle mass is a good number for the average growth of a 160 pound male who trains hard. Therefore, you can forget 1 g/pound and go with the 0.8g/Kg or 0.36g/pound and just add 10% if you’re a bodybuilder.

If you’re a total protein freak who really wants to make sure you have more than enough protein and you can handle the extra calories, then just double the amount from the formula. So, if the formula tells you to get 58 grams per day, make sure you get 116 grams per day. There’s no way you could possibly need more than that and that’s still well below the 1 gram per pound which bodybuilders use. Just remember that protein has the same caloric value as pure sugar (4cal/gm) so don’t get too much if you are watching your weight. And, protein in food usually comes with other nutrients including carbs and fats so weight watchers should be careful.

Always get protein from food. It’s the only way you can be sure you’re getting dietary balance and the amount of protein you need as supplements may or may not contain the amount stated on the product label. Supplements should always be avoided unless recommended by a health care professional according to the US NIH.

Remember, you will be limited in your ability to add muscle because you will not have your adult level of testosterone, the muscle building hormone, until your mid-20s. So, now is a great time to begin learning about how to get and stay fit, eat right, build muscle, etc. Here are some good places to begin.

Watch all of Scooby’s 180+ videos here –> http://www.youtube.com/user/scooby1961#g/u

Next, read everything here so you can learn a little anantomy and kinseiology as well as how to perform exercise in good form –> http://www.exrx.net/

Finally, buy this book and study it (you can skip over the heavy science stuff) –> http://www.bodybyscience.net/home.html/?page_id=18

Email me if you have questions.

Good luck and good health!!

?

PS: Here are some good websites you may find useful.
• BEST FOR TWEENS & TEENS http://teenshealth.org/teen/
• ANAEROBICS http://www.exrx.net/Exercise.html

Steven asks…

Is there a certain technique to burn fat and build muscle at the same time?

Is there any way to work my body so I can burn fat and build muscle? My eating diets do not benifit my muscles at all, and they go flat after a couple days. But when I eat like crazy my muscles arn’t flat. And also I drink protein shakes after every workout, as a replacement for an after school snack

Any tips?

The Expert answers:

Yea train with heavy weight all the time lot of protein good amount of good healthy carbs 5-6 meals a day lil fat

George asks…

How do I gain weight with fast metabolism?

I’m 17, and really skinny, and have a super fast metabolism. How do I tackle this problem to gain weight and build muscle? Including diet and working out, ie what to eat, protein shakes, and how many days/hours a week should I use the gym for? Thanks

The Expert answers:

Consider weight lifting to gain muscle mass. Working out 6 days a week alternating muscle groups should result in building muscle mass. Eat a healthy balance with some dairy and meat for protein. Drink lots of water too. Good luck!

William asks…

what is a good diet to build muscle fast?

I just got a work out plan and i’m looking for a diet to go with it. I want a diet that will help me build muscle quick.

The Expert answers:

You want proteins.. Protein builds muscle.. But you want to make sure you get a balanced diet, so Carbs too 😀

Michael asks…

How important is a diet to building muscle?

I go to high school, so I dont have the time to make healthy foods for myself, however I do take in a lot of protein. Can I still Build Muscle?

The Expert answers:

Diet is every thing it is what separates the guy who never reach their goals to serious body builders. I can honestly say you will not reach full potential with out having a solid diet. You need to get plenty of protein (i eat 1 gram per pound of body weight) plenty of carbs, and healthy fats (try fish oil). Also look into getting the proper amount of amino acids because they are the building blocks of protein and muscle. Plus make sure you are eating enough calories I try to stay in the 3000 range. This is the type of things skinnier guys really need to focus on if they want to build and gain weight. But with protein alone you wont build as much muscle because if you dont have enough calories or nutrients your body will break down the muscle built to get the nutrients and energy it needs.

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Functional Fitness Solution

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Functional Fitness SolutionYou’re about to discover a shocking statistic that will change the way you think about your health and future.

Imagine you are climbing the Spanish Steps in Rome…all 135 of them…with your family. You are almost to the top when your grandchildren say “race you to the top” and take off in a burst of giggles. You chase off after them and, in a burst of energy and to their astonishment, not only catch them but pass them. But, of course, as you near the top you slow down and let them win. Everyone laughs and high-fives and together take in the marvelous view of the Piazza di Spagna at the top. You get to mark that one off of the bucket list but more importantly you also get a special moment with your family that you can cherish forever.
Read more

Your Questions About Fitness

Donald asks…

What are exercises that build muscle and strength?

Are there kinds that if you do multiple reps and sets everyday, then they will build muscle and strength quickly? And if possible, could you explain how you do said exercise instead of just the name?

The Expert answers:

First of all, there is no such thing as a strength building exercise that a person should perform every day.
Your body needs rest in order to recover and build muscle. If you are working out every day you will not be giving your body adequate rest. This is why a lot of bodybuilders workout 3-4 days a week, or they do a split routine in which they work a certain bodypart each day.

As a beginner I’d recommend strength training 3 non-consecutive days per week.
The best strength building exercises are compound exercises such as the following:

—-Weighted Exercises—-
Squat
Bench Press
Overhead Press
Deadlift
Barbell Rows
Clean and Jerk

—Bodyweight Exercises—
Dips
Pullups
Chinups
Pushups
Pistol Squats (one legged squats)

For explanations to all these exercises, simply go to the following website and search for the name of the exercise:
http://www.bodybuilding.com/exercises/

It will have a full description of each exercise and will provide you with a video tutorial on how to do it. The website contains every exercise known to man.

Almost all of these exercises require weights, and I’ll tell you why.
A long time ago, humans discovered that in order to gain strength they needed to encounter more and more resistance. Ie: they had to constantly lift heavier and heavier things as they progressed in order to keep progressing.
If you look at a marathon runner, they are usually pretty skinny because they train for endurance They don’t encounter more resistance, they just prolong the exercise.

The reason why people train with weights is because it is very easy to progress, and they are perfectly symmetrical. Simply add a kilogram each time you go above the desired rep range and your body will adapt.

Another main reason why weight training is vital to gaining strength is because the amount of reps needs to be low – you need to lift very heavy things for your body to produce a hormonal response and start increasing your strength and muscle size.

According to decades of research, the optimal amount of reps, sets and rest time for strength training is:
1-5 reps
4-7 sets
2-6 minutes rest between sets (whenever you feel recovered)

The optimal numbers for hypertrophy (muscle size) training, is the following:
6-12 reps
4-8 sets
2-5 minutes rest between sets

You can see why people use weights instead of doing pushups now, can’t you? A lot of men can do more than 12 pushups, so that puts the training into the ‘endurance’ category, and endurance doesn’t build muscle size nor does it build strength.

However, you can still train strength and size by doing bodyweight exercises as long as you keep the reps below 13. You can also add resistance by putting heavy things on your back when doing pushups, etc. A weighted vest is good for this.

Sandra asks…

How do you build muscle fast?

I’m a 16 year old high school weightlifter. I bench 215, squat 315, incline 180, and hang clean 185. I build muscle by not only taking a weight lifting class at school, but also by having a protein shake once and a while after every work out. I need a way to build muscle safely, efficiently, healthily and fast. Any good ways to do this?
Thanks for any help I can get.

The Expert answers:

Your body builds muscle naturally in response to strenuous activity. But if you’re daily routine doesn’t involve challenging your muscles to grow
•Cardiovascular exercises that combine training with strength and flexibility. They are powerful and engage the entire body at once.
•High intensity interval training forms of cardio for a maximum of 20 minutes.
•In order for muscle repair itself after your weight-training sessions it needs a great quantity of protein. Some beginners don’t take enough protein and some more experienced guys take extreme amounts of protein powder or juice. Protein powder helps to increase your muscle. Eat those foods also increase your body weight.

David asks…

How to build muscle mass instead of Endurance ?

Ok im 15 and i am just training with bodyweight at this moment. So how can i do these abs and push up excersises etc.. and build muscle mass instead of muscle endurance ?

The Expert answers:

Your body builds muscle naturally in response to strenuous activity. But if you’re daily routine doesn’t involve challenging your muscles to grow
•Cardiovascular exercises that combine training with strength and flexibility. They are powerful and engage the entire body at once.
•High intensity interval training forms of cardio for a maximum of 20 minutes.
•In order for muscle repair itself after your weight-training sessions it needs a great quantity of protein. Some beginners don’t take enough protein and some more experienced guys take extreme amounts of protein powder or juice. Protein powder helps to increase your muscle. Eat those foods also increase your body weight.

Steven asks…

What are some excersizes that build ab muscles and lose fat?

Im 15, and I would like to burn off some weight and build muscle. Im not one of those eating-disorder people, but I am conscious of my weight and I would like to be a bit thinner and weigh a bit less (Im 5’5 and I weigh 134 :/)

So please give me some excersizes and how to do tgem in my freetime!!

Thanks!!

The Expert answers:

Your body builds muscle naturally in response to strenuous activity. But if you’re daily routine doesn’t involve challenging your muscles to grow
•Cardiovascular exercises that combine training with strength and flexibility. They are powerful and engage the entire body at once.
•High intensity interval training forms of cardio for a maximum of 20 minutes.
•In order for muscle repair itself after your weight-training sessions it needs a great quantity of protein. Some beginners don’t take enough protein and some more experienced guys take extreme amounts of protein powder or juice. Protein powder helps to increase your muscle. Eat those foods also increase your body weight.

William asks…

Should a tall and very skinny guy still eat a healthy diet to build muscle?

Im 22 and 6’3 and 164 pounds so im very thin. I know healthy foods tend to be lower in calories than other foods, but do i still need to eat a clean and healthy diet in order to build muscle? Or can i eat whatever i want to eat to do this? My goal is to bulk up and then cut down to a lean, muscular frame

The Expert answers:

U can eat healthy just make sure u get enough protein and eat a lot of heathy meals. But remember this FOOD ALONE WILL NOT BUILD ANY MUSCLE. U WILL NOT GAIN SIZE(MUSCLE) BY JUST EATING MORE.
If u eat like a body builder or power lifter and forget to train like a body builder or power lifter then u will see no results. Well u stay scrawny!!! But now u will have a nice mushy belly and love handles to go along with your scrawny frame.
I’m not trying to hate, think of it like this if eating a lot built muscles then every couch potato would be built like Arnold.

The reason why power lifters and body.builders eat a lot is because the training they do is intense and they need to feed their muscles.
If I want to gain weight u will need to lift heavy weight!
There is no way and I mean NO WAY AROUND THAT. U MUST LIFT HEAVY WEIGHT

What u need to do are COMPOUND LIFTS. Not curls or sit ups. Compounds and oly(Olympic) lifts will be your best friends. Now another thing that is very very important is programing. U need a program that takes u from your week body to a strong as an ox body. It doesn’t happen by accident u gotta train in a way that encourages the body to get stronger.

U should be doing 1 of these 4 programs.
The first one is the most popular and it gives freaken great results. I’m doing it. I’ve been on if for 3 months. Google all these programs and do some info on them u will see that the info I’m giving u is the mother F***ING s***!

Do the starting strength program

http://www.t-nation.com/free_online_article/most_recent/most_lifters_are_still_beginners

Or

WENDLERS 5-3-1

http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength
Or

Texas method

http://www.t-nation.com/free_online_article/most_recent/the_texas_method

Or
WESTSIDE FOR SKINNY BASTARDS
http://www.t-nation.com/free_online_article/sports_body_training_performance/westside_for_skinny_bastards

HONESTLY IF U FOLLOW ANY OF THESE PROGRAMS IT’S IMPOSSIBLE TO NOT SEE GAINS. It all depends if u actually follow the programs

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Your Questions About Fitness

Richard asks…

How to build natural muscles without lifting ?

How to build muscle natural without lifting;
,Chest, shoulder and forearms ?
Does mma give bigger forearms and what workout do I do?
Does ninjutsu give you bigger forearm from using  the katana, if not then what is?
How to get defined calves (for men) besides running and is most effect ?

The Expert answers:

Pushup for tricceps and chest, for /Biceps Dead hang chinups and Grip excersises for Forearms. MMa can give you bigger muscles if you commit to it. You should look into body weight workouts. Also for a defined calf try calf raises to make the muscles and bike to define it by losing the extra fat.

Thomas asks…

What are some really good exercises to build chest muscles without weights?

I want to build muscles in my chest, but i don’t have dumbbells or weights, so is there any really effective technique that gives good results?

The Expert answers:

Standard Pushups, Staggered Pushups, Hindu Pushups etc (youtube them) and some info for the other people who have replied, pull ups do not work your chest, they work your biceps and your lats.

Nancy asks…

Does riding a cycling help build muscle in body and what are some tips?

I’m a college student studying to become a law enforcement officer. I not much into going to the gym cause I don’t have much time because of all the studying . I’ve really thought about taking up cycling to help build muscle and strength. Does anyone have any tips on how to get started?

The Expert answers:

What you will gain from cycling is cardiovascular health, weight loss and leg strength – if you ride right!
It sounds like you want the leg strength mainly. To gain the most leg strength you will want to do “stomps”. Put the bike in a medium gear and push hard to come up to a high revolution or “cadence”. Once you reach a high cadence, change to a harder gear (smaller cog in back or larger cog in front). Continue pushing harder and harder gears as long as you can. If you do this on the way to school, work, etc. You can build the workout into your every day commute. I woud pack a moist washcloth to wipe off your body after a commute and perhaps a change of clothes. You will gain leg strength very quickly as well as increasing your endurance at higher heart rate and lowering your resting heart rate.

To train for endurance and weight loss you need spend lots of time riding at a moderate pace. A simple way to determine if you are riding fast enough is if you can complete a sentence in one breath. If you can, speed up a touch. You should be able to speak, but not casually. This is probably not your best option given the time constraints you mention.

This is an incredibly over-simplified description, but the method will work for a beginner. I also recommend doing some upper body strength training and core training (push-ups, sit-ups, dips, etc.) These are all things you can do at home – take a 10 minute break from the books and do 20 pushups and 2 situps. It will wake you up, get the blood flowing, and help you overall health!
Good luck.

Ruth asks…

Does anyone know of any upper body workout plans that will build muscle to make me a better fighter?

I need a workout plan that i can do that requires no equipment.
I need to build muscle for boxing.

The Expert answers:

Www.crossfit.com has some good workouts that dont require weights and are pretty hard

Tabata Method

Tabata is the name of a Japanese researcher who discovered an interesting way to increase both anaerobic and aerobic pathways at the same time. It’s an excellent program for anyone looking to lose fat quickly.

You can essentially use any exercise for this method (rower, jump squats, thrusters, etc.). An Airdyne bike would be perfect, but an upright stationary bike or spinning bike would be suitable as well.

Airdyne Bike

This training method is so simple, yet so incredibly difficult:

1) For twenty seconds, work at maximum intensity

2) Rest for ten seconds

3) Repeat seven more times

That’s it! Although it sounds easy, it’s guaranteed to be the hardest four minutes of your life.

Leg Screamer

24 bodyweight squats to below parallel (read: below parallel)
24 bodyweight alternating dynamic lunges (12 per leg)
24 jump squats
24 second isometric squat hold (because I said so)

Again, time your set. Rest for the same amount of time it took you to complete the circuit. Three to four rounds should suffice.

Alot of your power comes from your core and your legs….you should be able to do the following

60 pushups
20 pull ups(without stopping)
15 1-legged squats

Steven asks…

How many pushups a day do i have to do to build muscle?

This is my friend’s account. I am a 19 year old girl who is 5 ft and weighs about 100 pounds. The first day I did 15 pushups. How many pushups a day from now on do i need to do to build muscle?

Tell me if u need any other information to reach a conclusion.
it is those pushups where you push yourself up and hold the pose for a few seconds.
do not give me answers like u need weights i do not have weights. i am trying to build muscle through pushups.

The Expert answers:

To get muscle endurance do sets, for example I do; push ups with my feet up high until I can’t do anymore. Then I put my feet half way down the wall straight after, until I can’t do anymore. Then feet on the ground until I can’t do anymore, then knees till I can’t do anymore. I take 2 minutes break while stretching and recovering then I do it two more times.

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