Your Questions About Fitness

Steven 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.

Donald 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.

Carol 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.

Laura 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

David 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.

Powered by Yahoo! Answers

Your Questions About Fitness

Helen 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.

James 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.

Linda 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.

Mandy 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

Sandy 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.

Powered by Yahoo! Answers

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

Sandy 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

Betty 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!

Laura 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 😀

George 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.

Powered by Yahoo! Answers

Your Questions About Fitness

Carol 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.

Richard 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.

Ken 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.

James 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

Charles 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.

Powered by Yahoo! Answers

Your Questions About Fitness

Ken 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

Helen 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!

Donna 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 😀

Ruth 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.

Powered by Yahoo! Answers

Your Questions About Fitness

Robert 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.

Mark 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.

George 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.

Charles 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

Ruth 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.

Powered by Yahoo! Answers

Your Questions About Fitness

Mary 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

Betty 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

Thomas 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!

Nancy 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 😀

Robert 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.

Powered by Yahoo! Answers

Your Questions About Fitness

William 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.

Helen 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.

Donna 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.

Linda 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

Laura 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.

Powered by Yahoo! Answers

Your Questions About Fitness

Ken 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

Lisa 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

Sandra 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!

Chris 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 😀

Mary 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.

Powered by Yahoo! Answers

Your Questions About Fitness

Ken 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

David 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

Donald 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!

Joseph 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 😀

Steven 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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