Your Questions About Fitness

Joseph asks…

How can I lose fat in my thighs?

I’m 11, 5 foot 1, 101.5 lbs and I think that my thighs are REALLY fat. They jiggle when I walk. It really bugs me when I have jeans on because my abs are perfectly toned but my legs are disgusting. It looks like my legs are too big for my body.

The Expert answers:

Don’t be to hard on yourself. Building muscle melts the fat. Try Lunges and squats. Try not to eat alot of greasy foods. But, trust me your only eleven your body will keep changing. What seems odd to you now will be perfect later.

Nancy asks…

Is it possible for someone genetically skinny to gain a lot of muscle mass?

Genetically, I’m very skinny. I got into weightlifting about two years ago and I drink protein powder and take creatine. I’ve gained 30 pounds of muscle mass and weigh about 140 now in those two years. Even with the results I’ve gotten, people still consider me extremely skinny. Even though I’m considered really strong for my age(going into sophomore year in highschool) I would really like to start looking like it. I get criticized and made fun of a lot for being so skinny even though I’m stronger than them. My parents and my sister says that I can never be much more massive than I am now because of my genetics and I was meant to be skinny and I always will be. Is this true? and if not, how can I get bigger without gaining fat?

The Expert answers:

Before you start a diet and exercise program read the following articles:
http://www.webmd.com/content/article/32/1728_81005.htm
http://www.webmd.com/content/article/101/106227.htm
http://teenadvice.about.com/cs/bodyimage/bb/teendieting.htm

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

*1) Consume approximately 500 more calories then you’re burning everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm

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

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

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

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

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

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

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

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

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

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

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

William asks…

TWITCH MUSCLES: How do long stretch exercises affect them?

I am a martial artist. I seek to improve my muscle mass and speed (so I hit hard and fast). But I am very stiff (I’m now 42). Would long (5 or 10 minute) stretches of various muscles, negatively impact my bodies bulking up and/or speed of my punches and kicks?

The Expert answers:

Static stretching reduces speed, power, force production, and doesn’t decrease (can actually increase) the chance of injury.

What you want to do is a dynamic warm up. Either biking or jogging, running, for 7-10 minutes (more or less depending on the person), or if you’re doing sports:
High knees
Butt kickers
Side shuffles (feet nearly touch in between each rep)
Backwards running
Lunges (get low)
Karaokes
Arm Swing, circles
Running, sprints
Push ups

Or even a hot shower for 10 minutes. The goal is to raise the body temperature 1-1 1/2º C.

Now, why is that?

“When muscles are stretched beyond natural voluntary ranges of motion, the muscles and tendons are stretched unnaturally. Excessive stretching damages tissues and promotes inflammation” (Yang, Im, & Wang, 2005). Continual stretching can lead to “lengthened” muscles. That condition leads to two performance altering states.

1) The range of movement of the joint about which the lengthened muscles gird is increased. That results in the range of effective contraction of the muscles being altered. Maximum muscle performance will have to occur in a different range of motion to the original natural range. IF a lengthened muscle is required still to perform in the orginal natural range, then performance in that range will be reduced because of the extra stretch. Maximally lenghtened muscles about a joint are associated often with a loosening of the joint. Increased leaxity can expose the joint to increased injury through collisions or simply through maximum efforts. Intra-joint movements can also stimulate aggravations to other structural tissues as well as bony structures.

2) If continued for a long time, muscles, tendons, etc… Will start to loose some of their elastic properties, which would further decrease power and speed.

“Unless you need to build your tolerance for boredom, most stretching is a waste of time. After all, when you review the research, it’s clear that the most widely held principles of flexibility training simply don’t work. Which is why few guys ever stick with it and even regular practitioners struggle to touch their toes. Worse, follow those age-old rules closely, and studies show that you’ll actually be more likely to suffer a pulled muscle than if you hadn’t stretched at all.

That’s why it’s time we rewrite the book on stretching and provide you with a flexibility plan that’s not only effective, but also simple, fast, and painless. Your first order of business is to forget everything your high-school gym coach, workout partner, or yoga-loving girlfriend ever told you about stretching. Then memorize the new rules that follow. The benefit? You’ll reduce your risk of injuries, improve your overall athleticism, and have an easier time tying your shoes.

Flexibility 101
Before we get to the rules, it’s important to understand the basic — but typically misunderstood — science of stretching. First, a couple of definitions. There are two major types of stretching: static and dynamic.

You’re probably more familiar with the former. For instance, a static stretch for your hamstrings is what you think it is — a movement in which you lean forward until you feel a slight discomfort in the target muscle, then stretch the muscle by holding that position for a few seconds.

Although it’s often prescribed as an injury-prevention measure, static stretching before a workout might be the worst of all strategies. Because it forces the target muscle to relax, it temporarily makes it weaker. As a result, a strength imbalance can occur between opposing muscle groups. For example, stretching your hamstrings causes them to become significantly weaker than your quadriceps. And that may make you more susceptible to muscle strains, pulls, and tears in the short term.

Static stretching also reduces bloodflow to your muscles and decreases the activity of your central nervous system — meaning it inhibits your brain’s ability to communicate with your muscles, which limits your capacity to generate force. The bottom line: Never perform static stretching before you work out or play sports.

A dynamic stretch is the opposite of a static stretch. In this version, you quickly move a muscle in and out of a stretched position. Example: A body-weight lunge is a dynamic stretch for your quadriceps and hips.

Here’s why the difference matters: Improvements in flexibility are specific to your body position and speed of movement. So if you do only static stretching — as most guys are advised — you’ll primarily boost your flexibility in that exact posture while moving at a slow speed. While certainly effective if you’re a contortionist, it has limited carryover to the flexibility you need in sports and weight training, which require your muscles to stretch at fast speeds in various body positions. That’s why dynamic stretching is a necessary component of any program: It improves your “active” flexibility, the kind you need in every type of athletic endeavor.

Dynamic stretching also excites your central nervous system, and increases bloodflow, and strength and power production. So it’s the ideal warmup for any activity.”

Maria asks…

How to train like the Air Force?

I want to try and work out now but the thing is a am very skinny. I am 101 pounds and 18 years old male , 5’4. I would like to know how the Air Force trains so I can use the same training like them to build muscle .

Thanks Army guys/ Women.

P.S is it normal it hurts the next day? If yes do I continue to exercise or wait out the muscle pain?

The Expert answers:

To answer your question. You have to run 1 1/2 miles, do as many push ups as you can in 2 minutes, same with situps/crunches and a sit reach where you sit stiff legged and reach as far beyond your feet as you can. You should work out every other day, and yes the muscle ache is normal. That is for regular Air Force recruits if you are looking into CCT, TACP or Pararescue you would have to be able to perform even more. Up to 6 mile run, 2 minute push ups, 2 minute situps, chin ups, Swim 1 mile with boots and cover alls.
And I would challenge your other commentor to a physical contest any day, don’t let the couch potato mentality get to you. Good luck!

James asks…

How to train to be a model in highschool ?

Okay so I’m in 7th grade right now (middle school) and I want to start training to be a model. My parents said I could start modeling in highschool so I want to know how I can get ready for it. (Fitness things, not how to take pictures and stuff) I was wondering like what can I eat to be ready for it, what excersising can I do ? I’m 5’7 already so I still have two years to go & I’m only 101 pounds.

The Expert answers:

Work out every single day. Don’t skip legs day. Do more back than chest, and focus on your abs and arms. Do heavy weights first to build muscle, then lighter weights and many reps to tone the muscles. Eat healthy and do cardio workouts too.

Powered by Yahoo! Answers

Your Questions About Fitness

Linda asks…

How to increase vertical jump if I’m lifting weights?

I want to play basketball and I want to be able to dunk. I’m 16 years old and 6’2 so I got pretty good height but I can’t dunk. I play football too so I got some muscle on me which is probably why I can’t jump as high. And I don’t want to lose weight because I still want to be a good size for football. So how can I increase my vertical jump and still be able to workout to build muscle mass?

The Expert answers:

Work on your fast twitch muscles. Plyometrics are awesome are working your fast twitch muscles. This will be your KEY to improving that. Practice exercises like box jumps, toe jumps (standing on your tippy toes, and burst jumping as fast, as high as you can for timed intervals). You’ll also notice your sprint time will decrease too!

Your major red muscle groups (slow twitch) that help you jump are your Calves, quads, and your butt. Squats, lunges, calf raises are only a few of some great exercises that will really help you.

DO NOT FOCUS ON MAX WEIGHT. That will only slow you down. Focus on max reps and form for optimum muscle development.

You can also invest in equipment that will help TREMENDOUSLY. Products like Jump Soles, and weighted vests are great investments.

*side note* Also important: because you are a football player and want to big, plyometrics are what help you control all that mass. Practice your plyos like a religion and you’ll be the most nimble guy with mass out on the field. All pro foot players must practice this, that is why a beast like Vernon Davis from the 49ers who is 6’3 and weighs 250lbs is able hold off line men, while being able to make agile catches like a Receiver

Steven asks…

How can a 14 year old boy build muscle?

I’m looking to build muscle because it’s kind of embarrassing being the only boy in my PE class who can only do 2 pull-ups (I also just want to feel more healthy). I’m one of those kids who are really tall and lengthy, but I’m stick thin! The only real exercise I’ve been getting is soccer and drums (I don’t really count PE as exercise because I only have it for about 45 minutes every other day). I mainly need upper body/abdominal strength, because soccer gives me enough lower body exercise. The bottom line is, I need upper body strength and general muscle mass.

The Expert answers:

Push-ups and sit-ups every day (maybe just at night quickly?)

Do the push-ups before the sit-ups because you use your abs (stomach muscles) a bit in keeping your back straight for those push-ups, and if you do the sit-ups first and do them til you can do no more, then it’s gonna be pretty hard to do those push-ups properly trust me xD

I used to be the skinniest or second skinniest guy in my friend group (a fairly large big group!)
And now I’m the biggest and the strongest.

Don’t do weights because they stunt your growth, seriously. But a few push-ups and sit-ups is fine 🙂

Don’t go crazy and overboard but that will help you gain some muscle if you stick with it

If it’s getting really painful then take a day or two’s rest

But if you do them say, more or less every night, you’ll start seeing a difference over a few months

you may even get a decent six pack ^^

If you want to work lots of stomach muscles then use this video:

It’s a good one I use, helps by not putting much pressure on your lower back if you remain with your eyes on the ceiling as he says 🙂

Don’t overdo it. There are more exercises you can do also but don’t use weights til you’re much older trust me.
Pull ups are decent too

Good luck man! 🙂

edit: it can take a while to get results.. It requires motivation and dedication..

But if you’re determined enough then you can do it!! 🙂

Maybe a picture of what you want to achieve might help?

I was and am tall like you by the way ^^ don’t let that hold you back from putting on muscle 🙂 eat all your meals also by the way, energy and the protein in your food will help.
I haven’t used protein shakes and they’re not necessary to build muscle 🙂

Betty asks…

How much fat do I need to lose, and how much muscle to gain to drop from 220lbs to 190lbs ?

Note: I am a 44 yr old male, 6 feet tall. I am looking for total lbs of fat, knowing that some of the weight loss will be offset by gaining muscle mass.

The Expert answers:

That’s hard to say, because muscle weighs more than fat. You should concentrate on building your muscle while losing the fat at the same time, because the more muscle you have, the more fat you’ll burn.

The math is, for every 3500 calories you burn, you lose 1 lb of fat. So you must create a calorie deficit every day, usually through a combination of diet and exercise, to lose pounds.

Most men on average, without exercise, burn around 2500 calories a day. If you cut your calorie intake to 2200 calories a day, and increase your activity level by burning 200 extra calories a day, say by walking more (on your breaks at work or something) you will create a 500 calorie a day deficit. This will allow you to lose 1 lb a week.
It is healthiest to lose between 1-2 lbs a week. That is how much ppl who successfully keep off weight burn.
Join a gym and really up your calorie burning potential, and build that muscle mass if you want to be ambitious. But eating a healthy diet is also key. Keeping down those fatty, excess calories is imperative.

Susan asks…

Optimum number of sets and reps for building bigger biceps?

people say that low reps build muscle mass but they dont say how many sets to do. does this mean that you can do any number of sets but with low reps to build bigger biceps. also why is it that low reps builds more muscle mass than a higher number of reps? so should i do how ever many sets i can do or a high number of sets or low number of sets?

The Expert answers:

The questions you asked do not have simple answers.

The biceps are among the most often used muscles which makes them difficult to train optimally. They also happen to be the most popular glamor muscle and the one every man wants to stand out. So, they usually get a lot of attention. The result is they are often over trained.

There are many ways to train the biceps and YA does not allow sufficient room for in-depth dissertations. However, how many sets depends on what you’re trying to accomplish, how much you’re using the biceps for other than your biceps routine, how you’re training them, and a variety of other factors. So, if you just want a number, go with three and bear in mind that one number isn’t going to do anything for your biceps. Only you can do that by learning how to build muscle.

Also, be careful to NOT over-train. You may need more recovery time for your biceps than other muscles which are part of the same routine. That may mean you may need to have a special routine just for your bicepts or upper arms or arms depending on circumstances and objectives. Watch this video —> http://www.youtube.com/user/scooby1961#p/u/3/sON-SHTtVCQ

High reps require more endurance and less strength. Compare the thighs of a marathon runner with those of a sprinter and you’ll see a huge difference. Then compare the sprinter with a bodybuilder and you’ll see another quantum leap up in size. The greater the weight, the lower must be the reps. And, the greater the weight, the more the muscle will increase in strength and size. High resistance (weight) will build strength while low weight will build endurance. The weight or resistance is what determines how many reps you can do. So, high weight must mean low reps and visa versa.

Art Jones and Ellington Darden (Google them) promoted HIT weight training and trained thousands of athletes using only single sets of high intensity training for each muscle group. Joe Weider and his puppet, Arnold Schwarzenegger, preached many sets for each muscle group with similar results. The number of sets is not as important as what you do with those sets. The way I work out, every set is different. I don’t believe in repeating any exercise and believe variety builds the most thoroughly developed musculature.

That’s about all I have time for. If you want to learn more, watch Scooby’s videos. Scooby is the best personal trainer I’ve been able to find on the web. He has 140+ videos for you to watch and learn from, will show you how to get big and eat healthy on the cheap, and will NOT try to sell you anything. Go here —> http://www.youtube.com/user/scooby1961 to watch all of his YouTube videos and you’ll get a good preliminary education for a beginner bodybuilder. And also check out his website here —> http://scoobysworkshop.com/general_philosophy.htm You can use it for a bunch of things but you might want to try the custom workout plan here —> http://scoobysworkshop.com/WorkoutPlanGenerator.htm

Good luck and good health!!

?

Chris asks…

How can I Lose Body Fat and Build Muscle Mass at the Same Time?

I’ve never had much luck in doing both at the same time. Either I have to focus on losing fat or focus on gaining muscle. Anybody got any tips, secrets or tricks that can help?

The Expert answers:

Hi Mike. Man I understand you perfectly. I’ve tried many things over the years to address the exact same situation. I finally succeeded.

The way in which you phrased this question shows me you’re experienced in exercise, diet and training, so I’m going to be brief here.

What it boils down two is two things:

1) Experiment, and
2) Supplement

By “Experiment” I mean you need to test out different combinations of training and eating strategies. WHY?? Because everybody reacts differently to training and diet based on age, genetics, body type, lifestyle, etc. Sorry man but you must trust me on this – you need to try things and see how it affects YOU. For example, I learned that running for 45 minutes+ actually did nothing for my fat % as I got older, and simply walking at a good pace for the same time was what got the fat off. And walking in the morning after drinking a protein shake was more effective than walking on an empty stomach.

Regarding supplements there are some that can help but you need to be careful – both of artificial ingredients and marketing hype – but you know that already. Stay away from Hydroxycut please. What has worked for me is something new called ‘Acai Fire for Men’ – which is acai berry obviously BUT formulated for men. I don’t know how they did it but that stuff worked. I read about it on the web at http://hubpages.com/hub/acaifire4men-freetrial My experience was much like the guy who wrote that article.

Bottom line there is no quick fix solution but the solution nevertheless is there – you just have to find it yourself.

Powered by Yahoo! Answers

Your Questions About Fitness

Sandy asks…

How to increase vertical jump if I’m lifting weights?

I want to play basketball and I want to be able to dunk. I’m 16 years old and 6’2 so I got pretty good height but I can’t dunk. I play football too so I got some muscle on me which is probably why I can’t jump as high. And I don’t want to lose weight because I still want to be a good size for football. So how can I increase my vertical jump and still be able to workout to build muscle mass?

The Expert answers:

Work on your fast twitch muscles. Plyometrics are awesome are working your fast twitch muscles. This will be your KEY to improving that. Practice exercises like box jumps, toe jumps (standing on your tippy toes, and burst jumping as fast, as high as you can for timed intervals). You’ll also notice your sprint time will decrease too!

Your major red muscle groups (slow twitch) that help you jump are your Calves, quads, and your butt. Squats, lunges, calf raises are only a few of some great exercises that will really help you.

DO NOT FOCUS ON MAX WEIGHT. That will only slow you down. Focus on max reps and form for optimum muscle development.

You can also invest in equipment that will help TREMENDOUSLY. Products like Jump Soles, and weighted vests are great investments.

*side note* Also important: because you are a football player and want to big, plyometrics are what help you control all that mass. Practice your plyos like a religion and you’ll be the most nimble guy with mass out on the field. All pro foot players must practice this, that is why a beast like Vernon Davis from the 49ers who is 6’3 and weighs 250lbs is able hold off line men, while being able to make agile catches like a Receiver

Steven asks…

How can a 14 year old boy build muscle?

I’m looking to build muscle because it’s kind of embarrassing being the only boy in my PE class who can only do 2 pull-ups (I also just want to feel more healthy). I’m one of those kids who are really tall and lengthy, but I’m stick thin! The only real exercise I’ve been getting is soccer and drums (I don’t really count PE as exercise because I only have it for about 45 minutes every other day). I mainly need upper body/abdominal strength, because soccer gives me enough lower body exercise. The bottom line is, I need upper body strength and general muscle mass.

The Expert answers:

Push-ups and sit-ups every day (maybe just at night quickly?)

Do the push-ups before the sit-ups because you use your abs (stomach muscles) a bit in keeping your back straight for those push-ups, and if you do the sit-ups first and do them til you can do no more, then it’s gonna be pretty hard to do those push-ups properly trust me xD

I used to be the skinniest or second skinniest guy in my friend group (a fairly large big group!)
And now I’m the biggest and the strongest.

Don’t do weights because they stunt your growth, seriously. But a few push-ups and sit-ups is fine 🙂

Don’t go crazy and overboard but that will help you gain some muscle if you stick with it

If it’s getting really painful then take a day or two’s rest

But if you do them say, more or less every night, you’ll start seeing a difference over a few months

you may even get a decent six pack ^^

If you want to work lots of stomach muscles then use this video:

It’s a good one I use, helps by not putting much pressure on your lower back if you remain with your eyes on the ceiling as he says 🙂

Don’t overdo it. There are more exercises you can do also but don’t use weights til you’re much older trust me.
Pull ups are decent too

Good luck man! 🙂

edit: it can take a while to get results.. It requires motivation and dedication..

But if you’re determined enough then you can do it!! 🙂

Maybe a picture of what you want to achieve might help?

I was and am tall like you by the way ^^ don’t let that hold you back from putting on muscle 🙂 eat all your meals also by the way, energy and the protein in your food will help.
I haven’t used protein shakes and they’re not necessary to build muscle 🙂

Jenny asks…

How much fat do I need to lose, and how much muscle to gain to drop from 220lbs to 190lbs ?

Note: I am a 44 yr old male, 6 feet tall. I am looking for total lbs of fat, knowing that some of the weight loss will be offset by gaining muscle mass.

The Expert answers:

That’s hard to say, because muscle weighs more than fat. You should concentrate on building your muscle while losing the fat at the same time, because the more muscle you have, the more fat you’ll burn.

The math is, for every 3500 calories you burn, you lose 1 lb of fat. So you must create a calorie deficit every day, usually through a combination of diet and exercise, to lose pounds.

Most men on average, without exercise, burn around 2500 calories a day. If you cut your calorie intake to 2200 calories a day, and increase your activity level by burning 200 extra calories a day, say by walking more (on your breaks at work or something) you will create a 500 calorie a day deficit. This will allow you to lose 1 lb a week.
It is healthiest to lose between 1-2 lbs a week. That is how much ppl who successfully keep off weight burn.
Join a gym and really up your calorie burning potential, and build that muscle mass if you want to be ambitious. But eating a healthy diet is also key. Keeping down those fatty, excess calories is imperative.

Daniel asks…

Optimum number of sets and reps for building bigger biceps?

people say that low reps build muscle mass but they dont say how many sets to do. does this mean that you can do any number of sets but with low reps to build bigger biceps. also why is it that low reps builds more muscle mass than a higher number of reps? so should i do how ever many sets i can do or a high number of sets or low number of sets?

The Expert answers:

The questions you asked do not have simple answers.

The biceps are among the most often used muscles which makes them difficult to train optimally. They also happen to be the most popular glamor muscle and the one every man wants to stand out. So, they usually get a lot of attention. The result is they are often over trained.

There are many ways to train the biceps and YA does not allow sufficient room for in-depth dissertations. However, how many sets depends on what you’re trying to accomplish, how much you’re using the biceps for other than your biceps routine, how you’re training them, and a variety of other factors. So, if you just want a number, go with three and bear in mind that one number isn’t going to do anything for your biceps. Only you can do that by learning how to build muscle.

Also, be careful to NOT over-train. You may need more recovery time for your biceps than other muscles which are part of the same routine. That may mean you may need to have a special routine just for your bicepts or upper arms or arms depending on circumstances and objectives. Watch this video —> http://www.youtube.com/user/scooby1961#p/u/3/sON-SHTtVCQ

High reps require more endurance and less strength. Compare the thighs of a marathon runner with those of a sprinter and you’ll see a huge difference. Then compare the sprinter with a bodybuilder and you’ll see another quantum leap up in size. The greater the weight, the lower must be the reps. And, the greater the weight, the more the muscle will increase in strength and size. High resistance (weight) will build strength while low weight will build endurance. The weight or resistance is what determines how many reps you can do. So, high weight must mean low reps and visa versa.

Art Jones and Ellington Darden (Google them) promoted HIT weight training and trained thousands of athletes using only single sets of high intensity training for each muscle group. Joe Weider and his puppet, Arnold Schwarzenegger, preached many sets for each muscle group with similar results. The number of sets is not as important as what you do with those sets. The way I work out, every set is different. I don’t believe in repeating any exercise and believe variety builds the most thoroughly developed musculature.

That’s about all I have time for. If you want to learn more, watch Scooby’s videos. Scooby is the best personal trainer I’ve been able to find on the web. He has 140+ videos for you to watch and learn from, will show you how to get big and eat healthy on the cheap, and will NOT try to sell you anything. Go here —> http://www.youtube.com/user/scooby1961 to watch all of his YouTube videos and you’ll get a good preliminary education for a beginner bodybuilder. And also check out his website here —> http://scoobysworkshop.com/general_philosophy.htm You can use it for a bunch of things but you might want to try the custom workout plan here —> http://scoobysworkshop.com/WorkoutPlanGenerator.htm

Good luck and good health!!

?

David asks…

How can I Lose Body Fat and Build Muscle Mass at the Same Time?

I’ve never had much luck in doing both at the same time. Either I have to focus on losing fat or focus on gaining muscle. Anybody got any tips, secrets or tricks that can help?

The Expert answers:

Hi Mike. Man I understand you perfectly. I’ve tried many things over the years to address the exact same situation. I finally succeeded.

The way in which you phrased this question shows me you’re experienced in exercise, diet and training, so I’m going to be brief here.

What it boils down two is two things:

1) Experiment, and
2) Supplement

By “Experiment” I mean you need to test out different combinations of training and eating strategies. WHY?? Because everybody reacts differently to training and diet based on age, genetics, body type, lifestyle, etc. Sorry man but you must trust me on this – you need to try things and see how it affects YOU. For example, I learned that running for 45 minutes+ actually did nothing for my fat % as I got older, and simply walking at a good pace for the same time was what got the fat off. And walking in the morning after drinking a protein shake was more effective than walking on an empty stomach.

Regarding supplements there are some that can help but you need to be careful – both of artificial ingredients and marketing hype – but you know that already. Stay away from Hydroxycut please. What has worked for me is something new called ‘Acai Fire for Men’ – which is acai berry obviously BUT formulated for men. I don’t know how they did it but that stuff worked. I read about it on the web at http://hubpages.com/hub/acaifire4men-freetrial My experience was much like the guy who wrote that article.

Bottom line there is no quick fix solution but the solution nevertheless is there – you just have to find it yourself.

Powered by Yahoo! Answers

Your Questions About Fitness

Sandy asks…

How can I lose fat in my thighs?

I’m 11, 5 foot 1, 101.5 lbs and I think that my thighs are REALLY fat. They jiggle when I walk. It really bugs me when I have jeans on because my abs are perfectly toned but my legs are disgusting. It looks like my legs are too big for my body.

The Expert answers:

Don’t be to hard on yourself. Building muscle melts the fat. Try Lunges and squats. Try not to eat alot of greasy foods. But, trust me your only eleven your body will keep changing. What seems odd to you now will be perfect later.

Jenny asks…

Is it possible for someone genetically skinny to gain a lot of muscle mass?

Genetically, I’m very skinny. I got into weightlifting about two years ago and I drink protein powder and take creatine. I’ve gained 30 pounds of muscle mass and weigh about 140 now in those two years. Even with the results I’ve gotten, people still consider me extremely skinny. Even though I’m considered really strong for my age(going into sophomore year in highschool) I would really like to start looking like it. I get criticized and made fun of a lot for being so skinny even though I’m stronger than them. My parents and my sister says that I can never be much more massive than I am now because of my genetics and I was meant to be skinny and I always will be. Is this true? and if not, how can I get bigger without gaining fat?

The Expert answers:

Before you start a diet and exercise program read the following articles:
http://www.webmd.com/content/article/32/1728_81005.htm
http://www.webmd.com/content/article/101/106227.htm
http://teenadvice.about.com/cs/bodyimage/bb/teendieting.htm

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

*1) Consume approximately 500 more calories then you’re burning everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm

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

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

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

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

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

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

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

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

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

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

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

Maria asks…

TWITCH MUSCLES: How do long stretch exercises affect them?

I am a martial artist. I seek to improve my muscle mass and speed (so I hit hard and fast). But I am very stiff (I’m now 42). Would long (5 or 10 minute) stretches of various muscles, negatively impact my bodies bulking up and/or speed of my punches and kicks?

The Expert answers:

Static stretching reduces speed, power, force production, and doesn’t decrease (can actually increase) the chance of injury.

What you want to do is a dynamic warm up. Either biking or jogging, running, for 7-10 minutes (more or less depending on the person), or if you’re doing sports:
High knees
Butt kickers
Side shuffles (feet nearly touch in between each rep)
Backwards running
Lunges (get low)
Karaokes
Arm Swing, circles
Running, sprints
Push ups

Or even a hot shower for 10 minutes. The goal is to raise the body temperature 1-1 1/2º C.

Now, why is that?

“When muscles are stretched beyond natural voluntary ranges of motion, the muscles and tendons are stretched unnaturally. Excessive stretching damages tissues and promotes inflammation” (Yang, Im, & Wang, 2005). Continual stretching can lead to “lengthened” muscles. That condition leads to two performance altering states.

1) The range of movement of the joint about which the lengthened muscles gird is increased. That results in the range of effective contraction of the muscles being altered. Maximum muscle performance will have to occur in a different range of motion to the original natural range. IF a lengthened muscle is required still to perform in the orginal natural range, then performance in that range will be reduced because of the extra stretch. Maximally lenghtened muscles about a joint are associated often with a loosening of the joint. Increased leaxity can expose the joint to increased injury through collisions or simply through maximum efforts. Intra-joint movements can also stimulate aggravations to other structural tissues as well as bony structures.

2) If continued for a long time, muscles, tendons, etc… Will start to loose some of their elastic properties, which would further decrease power and speed.

“Unless you need to build your tolerance for boredom, most stretching is a waste of time. After all, when you review the research, it’s clear that the most widely held principles of flexibility training simply don’t work. Which is why few guys ever stick with it and even regular practitioners struggle to touch their toes. Worse, follow those age-old rules closely, and studies show that you’ll actually be more likely to suffer a pulled muscle than if you hadn’t stretched at all.

That’s why it’s time we rewrite the book on stretching and provide you with a flexibility plan that’s not only effective, but also simple, fast, and painless. Your first order of business is to forget everything your high-school gym coach, workout partner, or yoga-loving girlfriend ever told you about stretching. Then memorize the new rules that follow. The benefit? You’ll reduce your risk of injuries, improve your overall athleticism, and have an easier time tying your shoes.

Flexibility 101
Before we get to the rules, it’s important to understand the basic — but typically misunderstood — science of stretching. First, a couple of definitions. There are two major types of stretching: static and dynamic.

You’re probably more familiar with the former. For instance, a static stretch for your hamstrings is what you think it is — a movement in which you lean forward until you feel a slight discomfort in the target muscle, then stretch the muscle by holding that position for a few seconds.

Although it’s often prescribed as an injury-prevention measure, static stretching before a workout might be the worst of all strategies. Because it forces the target muscle to relax, it temporarily makes it weaker. As a result, a strength imbalance can occur between opposing muscle groups. For example, stretching your hamstrings causes them to become significantly weaker than your quadriceps. And that may make you more susceptible to muscle strains, pulls, and tears in the short term.

Static stretching also reduces bloodflow to your muscles and decreases the activity of your central nervous system — meaning it inhibits your brain’s ability to communicate with your muscles, which limits your capacity to generate force. The bottom line: Never perform static stretching before you work out or play sports.

A dynamic stretch is the opposite of a static stretch. In this version, you quickly move a muscle in and out of a stretched position. Example: A body-weight lunge is a dynamic stretch for your quadriceps and hips.

Here’s why the difference matters: Improvements in flexibility are specific to your body position and speed of movement. So if you do only static stretching — as most guys are advised — you’ll primarily boost your flexibility in that exact posture while moving at a slow speed. While certainly effective if you’re a contortionist, it has limited carryover to the flexibility you need in sports and weight training, which require your muscles to stretch at fast speeds in various body positions. That’s why dynamic stretching is a necessary component of any program: It improves your “active” flexibility, the kind you need in every type of athletic endeavor.

Dynamic stretching also excites your central nervous system, and increases bloodflow, and strength and power production. So it’s the ideal warmup for any activity.”

Donald asks…

How to train like the Air Force?

I want to try and work out now but the thing is a am very skinny. I am 101 pounds and 18 years old male , 5’4. I would like to know how the Air Force trains so I can use the same training like them to build muscle .

Thanks Army guys/ Women.

P.S is it normal it hurts the next day? If yes do I continue to exercise or wait out the muscle pain?

The Expert answers:

To answer your question. You have to run 1 1/2 miles, do as many push ups as you can in 2 minutes, same with situps/crunches and a sit reach where you sit stiff legged and reach as far beyond your feet as you can. You should work out every other day, and yes the muscle ache is normal. That is for regular Air Force recruits if you are looking into CCT, TACP or Pararescue you would have to be able to perform even more. Up to 6 mile run, 2 minute push ups, 2 minute situps, chin ups, Swim 1 mile with boots and cover alls.
And I would challenge your other commentor to a physical contest any day, don’t let the couch potato mentality get to you. Good luck!

Mandy asks…

How to train to be a model in highschool ?

Okay so I’m in 7th grade right now (middle school) and I want to start training to be a model. My parents said I could start modeling in highschool so I want to know how I can get ready for it. (Fitness things, not how to take pictures and stuff) I was wondering like what can I eat to be ready for it, what excersising can I do ? I’m 5’7 already so I still have two years to go & I’m only 101 pounds.

The Expert answers:

Work out every single day. Don’t skip legs day. Do more back than chest, and focus on your abs and arms. Do heavy weights first to build muscle, then lighter weights and many reps to tone the muscles. Eat healthy and do cardio workouts too.

Powered by Yahoo! Answers

Your Questions About Fitness

Chris asks…

How many grams of carms should I be consuming If i am in a bodybuilding program?

i am a female 19 years old weighing 151.9. I recently became interested in Bodybuilding. I know iI should be an a 40-40-20 program where 40% of my food is protein 40% carbs and 20% fats. However, I am still confused on how much would be beneficial for me to consume to reach my goals. My goals are to tone and increase muscle size while losing fat.

The Expert answers:

Ehhh 40/40/20 is ok but everyone at the gym I work usually sticks around 50/30/20 when they want to gain some muscle because they will have a little more energy. But it is totally up to you I like both. Just make sure to calcuate your BMR and add 500 to it then split it up into whatever you like. Also, you can’t “tone”, increase muscle size while losing fat. Only way you can do this is if you are truely a beginner to working out and it will only last so long, or you have the help of steroids. Because muscle building requires extra calories to build that muscle and to lose fat you need a calorie deficit.

David asks…

Is swimming the best option right now to get down to 8 percent and get a six pack?

I broke my hand and I cannot lift weights. Im about 12ish body fat percent right now but wanna still put on some lean muscle.Im eating extremely healthy. pretty much lean meat and veggies with the occasional starch carb in there. Would swimming two hours a day do the trick? it gives me a cardio workout but it also builds muscle? I dont wanna get “skinny fat” again like I did when i was trying to lost body fat before by running excessively but then i righted the ship but stopped working out for 6 months or so and am back at square one. Would swimming laps ensure that I don’t lose muscle while losing fat? advice please? remember i cant lift weights for 2 months.
im 6’0” and about 155 and am 21 years old btw

The Expert answers:

YES! When u r swimming your stomach muscles tense up to keep your body weight up.
So what i recommend is that you do a couple of crunches and squats (and push ups if u can)
before u swim.
For arm muscle i think butterfly is the best (but its sooo exhausting) but worth it. It kind of works out your stomach muscles but not as much as back stoke
back stroke in my opinion works out my stomach muscles but it really depends on your technique

places you’ll gain the most muscle in/loose weight : arms (biceps) stomach (abs) and thighs .

Places u wont gain much muscle in: below the knee…lol

REMEMBER! If u want to gain more energy eat pasta for dinner. By the next day you’ll be super energized

Betty asks…

How much Protein should I be consuming? I weight train for 1hr 5 times per week moderate weights?

I also do cardio in the same sessions for 30-40mins per workout… I need to know grams or some articles or websites to calculate how many grams for this much activity to actually build muscle (and hopefully lose some body fat percentage). I am male 5’10 or 179cms and 81kgs or 178 pounds medium frame. Also any other advice on building muscle while keeping calories low (1300 per day 40-50% protein). Please only serious answers. Thanks heaps 🙂

The Expert answers:

1-1.5 grams of protein per lb of lean body mass is all you need…

Maria asks…

Can I lose fat while trying to build muscle?

Im 17, about 5’9. I don’t have trouble gaining muscle which I beleive is due to my testosterone levels. Can I lose some fat in the process of building muscle?

The Expert answers:

Yeh of couse man
you jus need a good cardio workout at the same time
you should jog three tiimes a week and lift weights three times make sure to work on a differant muscle each time.balanced diet will help to.

Mark asks…

How can I burn fat faster and build more muscle?

I think I look pretty chubby right now and would like to increase my muscle mass while burning fat, losing fat weight while gaining muscle weight. I work out 3 times a week, 30-45 minute routines, should I be working out more? I take 2 scoops of protein after as well…

The Expert answers:

Your key is to lift weights first… Spend 40-60 mins lifting
go mostly heavy.. Train each muslce once a week
do 3-4 different exercises a muslce
4 sets each

and after training do cardio for 30 mins
after the cardio do ab training for 10 mins

and eat more vegetables an lean proteins..
And the right carbs… But smaller portions…

Take whey protein an glutamine
and also take glutamine before bed…

Powered by Yahoo! Answers

Your Questions About Fitness

Michael asks…

What should I eat before/after doing pushups and squats to build muscle?

What should I eat before/after doing pushups and squats to build muscle?

The Expert answers:

A 6 oz lite yogurt and hour before

high intensity workout

another immediatley after

normal meal within an hour

2 days rest before you work those muscles again

George asks…

How can I build muscle with limited excersises?

Ok, I have no access to a GYM and only own a pair of dumbbells. I want to build upper body muscle but I don’t have all those fancy equipments. All I do is pushups and lift those dummbells. Is there any excersise or helpful method for me to build up muscle with significant results? Thank you.

The Expert answers:

If you are looking for the best way to build muscle without the illegal steroids, check out this site

http://best-way-to-build-muscle.info

Hope this help,

Mark asks…

how to build up arm muscle for swimming?

i have very weak arms and this makes me swim very slow especially with the booies. my legs are doing most of the work and it is very tiring…how will i build up my arm muscle? pushups? lifting weights?

The Expert answers:

Swim a certian amount of laps until it gets easier next inncrease the amount of laps you do then keep doing it until you can do lots of laps and your arms willl be able to support your weight better

and lift a light weight (no to light) many times afte3r swimming until your arms tire out. Stretching after a workout also increases flexibility and strength

Joseph asks…

How can i grow and built muscles?

I am 14 and my height is 5ft. i want to grow and even want to build muscles. what should i do?

The Expert answers:

Start off with pushups, pullups, situps and running or swimming.

Robert asks…

Do pushups tone arms and do they somewhat build muscle?

I want to tone my arms I have muscle just a little bit of fat to! And want to tone my arms! &build muscle!

The Expert answers:

Push-ups work both your chest and your triceps.

Wide push-ups (more then shoulder width apart) will do your outer chest and a little bit of triceps.

Close push-ups, making a triangle with your 2 index fingers and thumbs will shred your triceps and a little bit of inner chest.

Shoulder width push-ups do both almost equally.

This will tone you very much so. You are using your own body weight, so not much muscle will be gained.

What you should do is throw some weight into a backpack and throw that on. This way you can build lean mass.

Hope this helped. Ps. Do push-ups during commericals on tv; this works wonders! Good luck!

Powered by Yahoo! Answers

Your Questions About Fitness

Nancy asks…

How can I lose fat in my thighs?

I’m 11, 5 foot 1, 101.5 lbs and I think that my thighs are REALLY fat. They jiggle when I walk. It really bugs me when I have jeans on because my abs are perfectly toned but my legs are disgusting. It looks like my legs are too big for my body.

The Expert answers:

Don’t be to hard on yourself. Building muscle melts the fat. Try Lunges and squats. Try not to eat alot of greasy foods. But, trust me your only eleven your body will keep changing. What seems odd to you now will be perfect later.

Helen asks…

Is it possible for someone genetically skinny to gain a lot of muscle mass?

Genetically, I’m very skinny. I got into weightlifting about two years ago and I drink protein powder and take creatine. I’ve gained 30 pounds of muscle mass and weigh about 140 now in those two years. Even with the results I’ve gotten, people still consider me extremely skinny. Even though I’m considered really strong for my age(going into sophomore year in highschool) I would really like to start looking like it. I get criticized and made fun of a lot for being so skinny even though I’m stronger than them. My parents and my sister says that I can never be much more massive than I am now because of my genetics and I was meant to be skinny and I always will be. Is this true? and if not, how can I get bigger without gaining fat?

The Expert answers:

Before you start a diet and exercise program read the following articles:
http://www.webmd.com/content/article/32/1728_81005.htm
http://www.webmd.com/content/article/101/106227.htm
http://teenadvice.about.com/cs/bodyimage/bb/teendieting.htm

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

*1) Consume approximately 500 more calories then you’re burning everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm

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

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

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

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

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

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

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

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

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

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

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

Mark asks…

TWITCH MUSCLES: How do long stretch exercises affect them?

I am a martial artist. I seek to improve my muscle mass and speed (so I hit hard and fast). But I am very stiff (I’m now 42). Would long (5 or 10 minute) stretches of various muscles, negatively impact my bodies bulking up and/or speed of my punches and kicks?

The Expert answers:

Static stretching reduces speed, power, force production, and doesn’t decrease (can actually increase) the chance of injury.

What you want to do is a dynamic warm up. Either biking or jogging, running, for 7-10 minutes (more or less depending on the person), or if you’re doing sports:
High knees
Butt kickers
Side shuffles (feet nearly touch in between each rep)
Backwards running
Lunges (get low)
Karaokes
Arm Swing, circles
Running, sprints
Push ups

Or even a hot shower for 10 minutes. The goal is to raise the body temperature 1-1 1/2º C.

Now, why is that?

“When muscles are stretched beyond natural voluntary ranges of motion, the muscles and tendons are stretched unnaturally. Excessive stretching damages tissues and promotes inflammation” (Yang, Im, & Wang, 2005). Continual stretching can lead to “lengthened” muscles. That condition leads to two performance altering states.

1) The range of movement of the joint about which the lengthened muscles gird is increased. That results in the range of effective contraction of the muscles being altered. Maximum muscle performance will have to occur in a different range of motion to the original natural range. IF a lengthened muscle is required still to perform in the orginal natural range, then performance in that range will be reduced because of the extra stretch. Maximally lenghtened muscles about a joint are associated often with a loosening of the joint. Increased leaxity can expose the joint to increased injury through collisions or simply through maximum efforts. Intra-joint movements can also stimulate aggravations to other structural tissues as well as bony structures.

2) If continued for a long time, muscles, tendons, etc… Will start to loose some of their elastic properties, which would further decrease power and speed.

“Unless you need to build your tolerance for boredom, most stretching is a waste of time. After all, when you review the research, it’s clear that the most widely held principles of flexibility training simply don’t work. Which is why few guys ever stick with it and even regular practitioners struggle to touch their toes. Worse, follow those age-old rules closely, and studies show that you’ll actually be more likely to suffer a pulled muscle than if you hadn’t stretched at all.

That’s why it’s time we rewrite the book on stretching and provide you with a flexibility plan that’s not only effective, but also simple, fast, and painless. Your first order of business is to forget everything your high-school gym coach, workout partner, or yoga-loving girlfriend ever told you about stretching. Then memorize the new rules that follow. The benefit? You’ll reduce your risk of injuries, improve your overall athleticism, and have an easier time tying your shoes.

Flexibility 101
Before we get to the rules, it’s important to understand the basic — but typically misunderstood — science of stretching. First, a couple of definitions. There are two major types of stretching: static and dynamic.

You’re probably more familiar with the former. For instance, a static stretch for your hamstrings is what you think it is — a movement in which you lean forward until you feel a slight discomfort in the target muscle, then stretch the muscle by holding that position for a few seconds.

Although it’s often prescribed as an injury-prevention measure, static stretching before a workout might be the worst of all strategies. Because it forces the target muscle to relax, it temporarily makes it weaker. As a result, a strength imbalance can occur between opposing muscle groups. For example, stretching your hamstrings causes them to become significantly weaker than your quadriceps. And that may make you more susceptible to muscle strains, pulls, and tears in the short term.

Static stretching also reduces bloodflow to your muscles and decreases the activity of your central nervous system — meaning it inhibits your brain’s ability to communicate with your muscles, which limits your capacity to generate force. The bottom line: Never perform static stretching before you work out or play sports.

A dynamic stretch is the opposite of a static stretch. In this version, you quickly move a muscle in and out of a stretched position. Example: A body-weight lunge is a dynamic stretch for your quadriceps and hips.

Here’s why the difference matters: Improvements in flexibility are specific to your body position and speed of movement. So if you do only static stretching — as most guys are advised — you’ll primarily boost your flexibility in that exact posture while moving at a slow speed. While certainly effective if you’re a contortionist, it has limited carryover to the flexibility you need in sports and weight training, which require your muscles to stretch at fast speeds in various body positions. That’s why dynamic stretching is a necessary component of any program: It improves your “active” flexibility, the kind you need in every type of athletic endeavor.

Dynamic stretching also excites your central nervous system, and increases bloodflow, and strength and power production. So it’s the ideal warmup for any activity.”

Michael asks…

How to train like the Air Force?

I want to try and work out now but the thing is a am very skinny. I am 101 pounds and 18 years old male , 5’4. I would like to know how the Air Force trains so I can use the same training like them to build muscle .

Thanks Army guys/ Women.

P.S is it normal it hurts the next day? If yes do I continue to exercise or wait out the muscle pain?

The Expert answers:

To answer your question. You have to run 1 1/2 miles, do as many push ups as you can in 2 minutes, same with situps/crunches and a sit reach where you sit stiff legged and reach as far beyond your feet as you can. You should work out every other day, and yes the muscle ache is normal. That is for regular Air Force recruits if you are looking into CCT, TACP or Pararescue you would have to be able to perform even more. Up to 6 mile run, 2 minute push ups, 2 minute situps, chin ups, Swim 1 mile with boots and cover alls.
And I would challenge your other commentor to a physical contest any day, don’t let the couch potato mentality get to you. Good luck!

Maria asks…

How to train to be a model in highschool ?

Okay so I’m in 7th grade right now (middle school) and I want to start training to be a model. My parents said I could start modeling in highschool so I want to know how I can get ready for it. (Fitness things, not how to take pictures and stuff) I was wondering like what can I eat to be ready for it, what excersising can I do ? I’m 5’7 already so I still have two years to go & I’m only 101 pounds.

The Expert answers:

Work out every single day. Don’t skip legs day. Do more back than chest, and focus on your abs and arms. Do heavy weights first to build muscle, then lighter weights and many reps to tone the muscles. Eat healthy and do cardio workouts too.

Powered by Yahoo! Answers

Your Questions About Fitness

Lizzie asks…

How can I lose fat in my thighs?

I’m 11, 5 foot 1, 101.5 lbs and I think that my thighs are REALLY fat. They jiggle when I walk. It really bugs me when I have jeans on because my abs are perfectly toned but my legs are disgusting. It looks like my legs are too big for my body.

The Expert answers:

Don’t be to hard on yourself. Building muscle melts the fat. Try Lunges and squats. Try not to eat alot of greasy foods. But, trust me your only eleven your body will keep changing. What seems odd to you now will be perfect later.

Daniel asks…

Is it possible for someone genetically skinny to gain a lot of muscle mass?

Genetically, I’m very skinny. I got into weightlifting about two years ago and I drink protein powder and take creatine. I’ve gained 30 pounds of muscle mass and weigh about 140 now in those two years. Even with the results I’ve gotten, people still consider me extremely skinny. Even though I’m considered really strong for my age(going into sophomore year in highschool) I would really like to start looking like it. I get criticized and made fun of a lot for being so skinny even though I’m stronger than them. My parents and my sister says that I can never be much more massive than I am now because of my genetics and I was meant to be skinny and I always will be. Is this true? and if not, how can I get bigger without gaining fat?

The Expert answers:

Before you start a diet and exercise program read the following articles:
http://www.webmd.com/content/article/32/1728_81005.htm
http://www.webmd.com/content/article/101/106227.htm
http://teenadvice.about.com/cs/bodyimage/bb/teendieting.htm

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

*1) Consume approximately 500 more calories then you’re burning everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm

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

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

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

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

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

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

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

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

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

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

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

Linda asks…

TWITCH MUSCLES: How do long stretch exercises affect them?

I am a martial artist. I seek to improve my muscle mass and speed (so I hit hard and fast). But I am very stiff (I’m now 42). Would long (5 or 10 minute) stretches of various muscles, negatively impact my bodies bulking up and/or speed of my punches and kicks?

The Expert answers:

Static stretching reduces speed, power, force production, and doesn’t decrease (can actually increase) the chance of injury.

What you want to do is a dynamic warm up. Either biking or jogging, running, for 7-10 minutes (more or less depending on the person), or if you’re doing sports:
High knees
Butt kickers
Side shuffles (feet nearly touch in between each rep)
Backwards running
Lunges (get low)
Karaokes
Arm Swing, circles
Running, sprints
Push ups

Or even a hot shower for 10 minutes. The goal is to raise the body temperature 1-1 1/2º C.

Now, why is that?

“When muscles are stretched beyond natural voluntary ranges of motion, the muscles and tendons are stretched unnaturally. Excessive stretching damages tissues and promotes inflammation” (Yang, Im, & Wang, 2005). Continual stretching can lead to “lengthened” muscles. That condition leads to two performance altering states.

1) The range of movement of the joint about which the lengthened muscles gird is increased. That results in the range of effective contraction of the muscles being altered. Maximum muscle performance will have to occur in a different range of motion to the original natural range. IF a lengthened muscle is required still to perform in the orginal natural range, then performance in that range will be reduced because of the extra stretch. Maximally lenghtened muscles about a joint are associated often with a loosening of the joint. Increased leaxity can expose the joint to increased injury through collisions or simply through maximum efforts. Intra-joint movements can also stimulate aggravations to other structural tissues as well as bony structures.

2) If continued for a long time, muscles, tendons, etc… Will start to loose some of their elastic properties, which would further decrease power and speed.

“Unless you need to build your tolerance for boredom, most stretching is a waste of time. After all, when you review the research, it’s clear that the most widely held principles of flexibility training simply don’t work. Which is why few guys ever stick with it and even regular practitioners struggle to touch their toes. Worse, follow those age-old rules closely, and studies show that you’ll actually be more likely to suffer a pulled muscle than if you hadn’t stretched at all.

That’s why it’s time we rewrite the book on stretching and provide you with a flexibility plan that’s not only effective, but also simple, fast, and painless. Your first order of business is to forget everything your high-school gym coach, workout partner, or yoga-loving girlfriend ever told you about stretching. Then memorize the new rules that follow. The benefit? You’ll reduce your risk of injuries, improve your overall athleticism, and have an easier time tying your shoes.

Flexibility 101
Before we get to the rules, it’s important to understand the basic — but typically misunderstood — science of stretching. First, a couple of definitions. There are two major types of stretching: static and dynamic.

You’re probably more familiar with the former. For instance, a static stretch for your hamstrings is what you think it is — a movement in which you lean forward until you feel a slight discomfort in the target muscle, then stretch the muscle by holding that position for a few seconds.

Although it’s often prescribed as an injury-prevention measure, static stretching before a workout might be the worst of all strategies. Because it forces the target muscle to relax, it temporarily makes it weaker. As a result, a strength imbalance can occur between opposing muscle groups. For example, stretching your hamstrings causes them to become significantly weaker than your quadriceps. And that may make you more susceptible to muscle strains, pulls, and tears in the short term.

Static stretching also reduces bloodflow to your muscles and decreases the activity of your central nervous system — meaning it inhibits your brain’s ability to communicate with your muscles, which limits your capacity to generate force. The bottom line: Never perform static stretching before you work out or play sports.

A dynamic stretch is the opposite of a static stretch. In this version, you quickly move a muscle in and out of a stretched position. Example: A body-weight lunge is a dynamic stretch for your quadriceps and hips.

Here’s why the difference matters: Improvements in flexibility are specific to your body position and speed of movement. So if you do only static stretching — as most guys are advised — you’ll primarily boost your flexibility in that exact posture while moving at a slow speed. While certainly effective if you’re a contortionist, it has limited carryover to the flexibility you need in sports and weight training, which require your muscles to stretch at fast speeds in various body positions. That’s why dynamic stretching is a necessary component of any program: It improves your “active” flexibility, the kind you need in every type of athletic endeavor.

Dynamic stretching also excites your central nervous system, and increases bloodflow, and strength and power production. So it’s the ideal warmup for any activity.”

Nancy asks…

How to train like the Air Force?

I want to try and work out now but the thing is a am very skinny. I am 101 pounds and 18 years old male , 5’4. I would like to know how the Air Force trains so I can use the same training like them to build muscle .

Thanks Army guys/ Women.

P.S is it normal it hurts the next day? If yes do I continue to exercise or wait out the muscle pain?

The Expert answers:

To answer your question. You have to run 1 1/2 miles, do as many push ups as you can in 2 minutes, same with situps/crunches and a sit reach where you sit stiff legged and reach as far beyond your feet as you can. You should work out every other day, and yes the muscle ache is normal. That is for regular Air Force recruits if you are looking into CCT, TACP or Pararescue you would have to be able to perform even more. Up to 6 mile run, 2 minute push ups, 2 minute situps, chin ups, Swim 1 mile with boots and cover alls.
And I would challenge your other commentor to a physical contest any day, don’t let the couch potato mentality get to you. Good luck!

Thomas asks…

How to train to be a model in highschool ?

Okay so I’m in 7th grade right now (middle school) and I want to start training to be a model. My parents said I could start modeling in highschool so I want to know how I can get ready for it. (Fitness things, not how to take pictures and stuff) I was wondering like what can I eat to be ready for it, what excersising can I do ? I’m 5’7 already so I still have two years to go & I’m only 101 pounds.

The Expert answers:

Work out every single day. Don’t skip legs day. Do more back than chest, and focus on your abs and arms. Do heavy weights first to build muscle, then lighter weights and many reps to tone the muscles. Eat healthy and do cardio workouts too.

Powered by Yahoo! Answers

Your Questions About Fitness

Lisa asks…

How to loose fat and build muscles at the same time?

What kind of diet and exercise regime should I follow to achieve loosing fat and building muscles? Should I concentrate more on cardio or weights? or should I balance them both? Is there any diet which allows to loose fat but at the same time helps in building muscles? I dont want to loose weight look lean. Can this be achieved?

The Expert answers:

No you can loose fat and build muscle at the same time because muscle building require eating more calories than you lose and fat loosing requires eating less calories than loosing.

Thomas asks…

A good workout routine to build muscle and lose fat?

I am 15 years old and want a workout routine to build muscle and lose fat, Also a good diet plan would help too. Badically I want to know what muscles to do on what day and what. Excercises to do for those muscle groups. Up until now I’ve been working out every other day and doing every muscle group and havent been seeing much results. Any suggestions?? I’m desperate.

The Expert answers:

Do you have access to the gym or you are doing your workouts at home?
If you are going to the gym then I would suggest you to target each body part in one session, for example:

Day 1 – Shoulder, Triceps
Day 2 – Rest
Day 3 – Biceps, Lats
Day 4 – Rest
Day 5 – Chest, Abs
Day 6 – Rest
Day 7 – Rest/Cardio if you want

There are also bodyweight exercises as well, the main thing here is to give enough pressure to your body & make sure you get enough sleep as that is the period where your muscle will grow.

Also, you cant gain any muscle without increasing your calories – I would suggest 30% of protein, 50% of carbs & 20% of healthy fats. Separate it into 6 meals per day.

Hope it helps.

Ruth asks…

Which parts should I build muscle on to achieve a feminine figure?

I’ve switched to a much healthier diet and I am now going to the gym. I want to lose 15 pounds of fat, but while doing that, I also want to gain muscle. I don’t do sports, so I don’t need muscle in any specific areas, I just want to look feminine and be confident with the way I look. I am going to build muscle everywhere so I’m not a weakling haha. But where to build it most? I figured thighs and butt, maybe a bit on my tummy.

The Expert answers:

Eat more vegetables and protein foods to keep healthy but also lose sugar/fat tissue. To get the hour glass figure work on your lats (back) muscles and shoulder muscles. Leg squats will improve and shape your legs and hips. If you do chest do not over do it or the faty tissue of your breasts will go and muscle will form. Matter of choice… You may lose size. Light to medium weights is best and your gym instructor can help you with exercise routines. Eating vegetables and protein will help get that toned stomach look. Stay away from sugar foods and sugar drinks.

Chris asks…

How to build muscle and tone as a teen?

Hello! I’m probably one of the younger people on this site but I still am interested in building muscle mass and tone. I don’t want to be ripped, but I want to be able to have visible muscle mass without flexing. I swim Monday – Saturday for 2 hours, and it is pretty vigorous, so my BMI is good and i have decent definition because I am pretty fit. I’m 5”9 and I weigh 130.9. I haven’t really tried to build muscle before but I have some now and would like more. I’m curious on how to build it because a friend who seems to know things about muscle and nutrition told me I would need to eat more calories than I am burning in the pool per day to actually build muscle mass because if I don’t my body will break down muscle for energy rather than fats or calories. So in a jist he said I can’t build muscle until I start eating more. Is this true? Is there a diet I could do to increase my muscle mass and keep my tone ( or increase it) ? The muscles I would like to work on would would be my pecs, abdominals (all of them), arms, and my back muscles. I have access to dumbells, machines and more at my pool. Any suggestions on what exercises would help and number of reps and how often? what diet? and anything else? I would really like some help from you guys! thanks.

The Expert answers:

Workout every two days doing pushups, situps, crunches, etc

Linda asks…

How fast do steroids build muscle?

Im not going to take steroids but how much effective is it building muscle then lets say a good diet of normal food with protein? (eggs, chicken etc…)

Is it say 2 times faster? 3 times faster?

The Expert answers:

It’s about twice as fast. 1.5x muscle recovery speed and 1.5x muscle growth/gain, for a total of 2x as fast. They can cause alot of harm though, so i wouldn’t recommend them. But it’s your body and You can do with it as You please

Powered by Yahoo! Answers

Your Questions About Fitness

Sandra asks…

How to increase vertical jump if I’m lifting weights?

I want to play basketball and I want to be able to dunk. I’m 16 years old and 6’2 so I got pretty good height but I can’t dunk. I play football too so I got some muscle on me which is probably why I can’t jump as high. And I don’t want to lose weight because I still want to be a good size for football. So how can I increase my vertical jump and still be able to workout to build muscle mass?

The Expert answers:

Work on your fast twitch muscles. Plyometrics are awesome are working your fast twitch muscles. This will be your KEY to improving that. Practice exercises like box jumps, toe jumps (standing on your tippy toes, and burst jumping as fast, as high as you can for timed intervals). You’ll also notice your sprint time will decrease too!

Your major red muscle groups (slow twitch) that help you jump are your Calves, quads, and your butt. Squats, lunges, calf raises are only a few of some great exercises that will really help you.

DO NOT FOCUS ON MAX WEIGHT. That will only slow you down. Focus on max reps and form for optimum muscle development.

You can also invest in equipment that will help TREMENDOUSLY. Products like Jump Soles, and weighted vests are great investments.

*side note* Also important: because you are a football player and want to big, plyometrics are what help you control all that mass. Practice your plyos like a religion and you’ll be the most nimble guy with mass out on the field. All pro foot players must practice this, that is why a beast like Vernon Davis from the 49ers who is 6’3 and weighs 250lbs is able hold off line men, while being able to make agile catches like a Receiver

Donna asks…

How can a 14 year old boy build muscle?

I’m looking to build muscle because it’s kind of embarrassing being the only boy in my PE class who can only do 2 pull-ups (I also just want to feel more healthy). I’m one of those kids who are really tall and lengthy, but I’m stick thin! The only real exercise I’ve been getting is soccer and drums (I don’t really count PE as exercise because I only have it for about 45 minutes every other day). I mainly need upper body/abdominal strength, because soccer gives me enough lower body exercise. The bottom line is, I need upper body strength and general muscle mass.

The Expert answers:

Push-ups and sit-ups every day (maybe just at night quickly?)

Do the push-ups before the sit-ups because you use your abs (stomach muscles) a bit in keeping your back straight for those push-ups, and if you do the sit-ups first and do them til you can do no more, then it’s gonna be pretty hard to do those push-ups properly trust me xD

I used to be the skinniest or second skinniest guy in my friend group (a fairly large big group!)
And now I’m the biggest and the strongest.

Don’t do weights because they stunt your growth, seriously. But a few push-ups and sit-ups is fine 🙂

Don’t go crazy and overboard but that will help you gain some muscle if you stick with it

If it’s getting really painful then take a day or two’s rest

But if you do them say, more or less every night, you’ll start seeing a difference over a few months

you may even get a decent six pack ^^

If you want to work lots of stomach muscles then use this video:

It’s a good one I use, helps by not putting much pressure on your lower back if you remain with your eyes on the ceiling as he says 🙂

Don’t overdo it. There are more exercises you can do also but don’t use weights til you’re much older trust me.
Pull ups are decent too

Good luck man! 🙂

edit: it can take a while to get results.. It requires motivation and dedication..

But if you’re determined enough then you can do it!! 🙂

Maybe a picture of what you want to achieve might help?

I was and am tall like you by the way ^^ don’t let that hold you back from putting on muscle 🙂 eat all your meals also by the way, energy and the protein in your food will help.
I haven’t used protein shakes and they’re not necessary to build muscle 🙂

Maria asks…

How much fat do I need to lose, and how much muscle to gain to drop from 220lbs to 190lbs ?

Note: I am a 44 yr old male, 6 feet tall. I am looking for total lbs of fat, knowing that some of the weight loss will be offset by gaining muscle mass.

The Expert answers:

That’s hard to say, because muscle weighs more than fat. You should concentrate on building your muscle while losing the fat at the same time, because the more muscle you have, the more fat you’ll burn.

The math is, for every 3500 calories you burn, you lose 1 lb of fat. So you must create a calorie deficit every day, usually through a combination of diet and exercise, to lose pounds.

Most men on average, without exercise, burn around 2500 calories a day. If you cut your calorie intake to 2200 calories a day, and increase your activity level by burning 200 extra calories a day, say by walking more (on your breaks at work or something) you will create a 500 calorie a day deficit. This will allow you to lose 1 lb a week.
It is healthiest to lose between 1-2 lbs a week. That is how much ppl who successfully keep off weight burn.
Join a gym and really up your calorie burning potential, and build that muscle mass if you want to be ambitious. But eating a healthy diet is also key. Keeping down those fatty, excess calories is imperative.

Helen asks…

Optimum number of sets and reps for building bigger biceps?

people say that low reps build muscle mass but they dont say how many sets to do. does this mean that you can do any number of sets but with low reps to build bigger biceps. also why is it that low reps builds more muscle mass than a higher number of reps? so should i do how ever many sets i can do or a high number of sets or low number of sets?

The Expert answers:

The questions you asked do not have simple answers.

The biceps are among the most often used muscles which makes them difficult to train optimally. They also happen to be the most popular glamor muscle and the one every man wants to stand out. So, they usually get a lot of attention. The result is they are often over trained.

There are many ways to train the biceps and YA does not allow sufficient room for in-depth dissertations. However, how many sets depends on what you’re trying to accomplish, how much you’re using the biceps for other than your biceps routine, how you’re training them, and a variety of other factors. So, if you just want a number, go with three and bear in mind that one number isn’t going to do anything for your biceps. Only you can do that by learning how to build muscle.

Also, be careful to NOT over-train. You may need more recovery time for your biceps than other muscles which are part of the same routine. That may mean you may need to have a special routine just for your bicepts or upper arms or arms depending on circumstances and objectives. Watch this video —> http://www.youtube.com/user/scooby1961#p/u/3/sON-SHTtVCQ

High reps require more endurance and less strength. Compare the thighs of a marathon runner with those of a sprinter and you’ll see a huge difference. Then compare the sprinter with a bodybuilder and you’ll see another quantum leap up in size. The greater the weight, the lower must be the reps. And, the greater the weight, the more the muscle will increase in strength and size. High resistance (weight) will build strength while low weight will build endurance. The weight or resistance is what determines how many reps you can do. So, high weight must mean low reps and visa versa.

Art Jones and Ellington Darden (Google them) promoted HIT weight training and trained thousands of athletes using only single sets of high intensity training for each muscle group. Joe Weider and his puppet, Arnold Schwarzenegger, preached many sets for each muscle group with similar results. The number of sets is not as important as what you do with those sets. The way I work out, every set is different. I don’t believe in repeating any exercise and believe variety builds the most thoroughly developed musculature.

That’s about all I have time for. If you want to learn more, watch Scooby’s videos. Scooby is the best personal trainer I’ve been able to find on the web. He has 140+ videos for you to watch and learn from, will show you how to get big and eat healthy on the cheap, and will NOT try to sell you anything. Go here —> http://www.youtube.com/user/scooby1961 to watch all of his YouTube videos and you’ll get a good preliminary education for a beginner bodybuilder. And also check out his website here —> http://scoobysworkshop.com/general_philosophy.htm You can use it for a bunch of things but you might want to try the custom workout plan here —> http://scoobysworkshop.com/WorkoutPlanGenerator.htm

Good luck and good health!!

?

George asks…

How can I Lose Body Fat and Build Muscle Mass at the Same Time?

I’ve never had much luck in doing both at the same time. Either I have to focus on losing fat or focus on gaining muscle. Anybody got any tips, secrets or tricks that can help?

The Expert answers:

Hi Mike. Man I understand you perfectly. I’ve tried many things over the years to address the exact same situation. I finally succeeded.

The way in which you phrased this question shows me you’re experienced in exercise, diet and training, so I’m going to be brief here.

What it boils down two is two things:

1) Experiment, and
2) Supplement

By “Experiment” I mean you need to test out different combinations of training and eating strategies. WHY?? Because everybody reacts differently to training and diet based on age, genetics, body type, lifestyle, etc. Sorry man but you must trust me on this – you need to try things and see how it affects YOU. For example, I learned that running for 45 minutes+ actually did nothing for my fat % as I got older, and simply walking at a good pace for the same time was what got the fat off. And walking in the morning after drinking a protein shake was more effective than walking on an empty stomach.

Regarding supplements there are some that can help but you need to be careful – both of artificial ingredients and marketing hype – but you know that already. Stay away from Hydroxycut please. What has worked for me is something new called ‘Acai Fire for Men’ – which is acai berry obviously BUT formulated for men. I don’t know how they did it but that stuff worked. I read about it on the web at http://hubpages.com/hub/acaifire4men-freetrial My experience was much like the guy who wrote that article.

Bottom line there is no quick fix solution but the solution nevertheless is there – you just have to find it yourself.

Powered by Yahoo! Answers

Next Page »

  • Log in