News about Fitness issue #1

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News about Your Diet issue #1

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Your Questions About Fitness

Susan asks…

What’s a good routine with 10 pound weights that builds muscles?

I need a good routine with my 10 pounds weights. I want a good routine that is good and build muscle.
I’m 13 years old.

The Expert answers:

It really depends on what you can lift now. Do all of these in sets of 3 with 10 reps per set and use PROPER FORM, those 10 pounds will go much farther if you do so while preventing injury.

Bicep curls, crunches holding weights, leg lifts holding weight between legs, forearm curls, reverse forearm curls, tricep pushes, and then the obligitory pushups would be a great place to start. Remember, don’t lift too often (a muscle should be worked no more than once every 3 days) and eat plenty of protein

Steven asks…

how can i build muscle with out going to the gym?

i have perfect pushups and a 8 pound wieght
any diet suggetions?
is there anyway i can build muscle using those items or any household items?

The Expert answers:

It will be alot harder to build muscle without proper “step-up” equipment. You will more likely tone!

However if you do enough of the exercises below you should see impact.

Crunches and situps for abs
pushups for chest and triceps
using a weight doing curls to improve biceps
adding weight to yourself then lunging up stairs to add muscle to legs

that’s really it unless you get a weights set!
I suggest you do!

Chris asks…

What’s the best way to build up strength during my kickboxing training?

I am enjoying my kickboxing training but I don’t have any upper body strength. I struggle to do pushups and lifting weights. Can anyone help me in finding the best way to build muscle in a steady progressive and sensible way.

The Expert answers:

“Core Work” I can’t say it enough….”Core Work” is the key for all who participate in combat sports, no matter what that sport may be. You need to know what “Core Work” consists of and it’s all done with weights mostly. With out a hard core high rep “core work” work out you’ll never have the focus and power to make a inside or outside cresent kick “power effective”. I’m assuming that you’re talking about traditional american kickboxing though and not the MMA thigh kicking with the shin bone crap that people are calling Kickboxing these days. If you are talking about “EG” rules then there’s no need for core work because you can just throw thigh kicks ( called leg kicks by wanna-be’s ) all day to the opponent’s thigh with your shin bone and of course he’ll never lift that leg and let you kick his calf instead because “EG” fighters are just that way. I’d say “just lift weights” with light resistance weights if you’re an “EG” kickboxer and you’ll be just as good as the rest of the so-called “big show”.

If you’re a “Full Contact” traditional american kickboxer though core work is where it’s at coupled with extensive stretching through out your training. Upper body strength is as simple as high reps and heavy weight ( as much as you can handle ) stay away from supplements and rely on natural foods for fuel and for God’s sake keep a solid work out routine with high reps and when I say high reps I mean like 10 sets of 10 on every thing from curls to french curls to shoulder work and bench pressing, etc. Etc. Etc. Also look into “core Work” work outs and incorporate those into your daily routine as well because they are vital.

Joseph asks…

How much exercise a week should I do to build more muscle?

I am a teenager, (16 going on 17) and i want to build more muscle atleast until I get to 160lbs or so. I am 6″1 130 right now. I have been starting with pushups since two days ago. I am also considering going to a gym. What do you think? One hour a day for 3-4 days a week?

The Expert answers:

If you want to build muscle work out at home extremely hard , working out is not based on time it in the work that you put in it…..if you to the gym then do someBONE CRUSHING, BLOOD BOILING, BALL BUSTING, MUSCLE RIPPING, FAT DESTROYING. Work do things until you cant take it anymore, then rest and all over again

Lisa 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:

Youll find some great tips and articles on different workouts on this site

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Your Questions About Fitness

Chris asks…

How best to work out fitness model/weightlifter?

What is the best workout routine to have in terms of split muscles etc.

I am 17 and have been going to the gym for around a year and for this time I have been working one muscle a day with a split of arms, chest, shoulders, legs and back. I work each muscle for an hour to an hour and a half. I do abs every other day after my workout.

But I feel myself building my muscle in a more stocky way kind of like a body builder rather than the more lean fitness model. I know that to become leaner you should do 10 to 12 reps to failure which I do anyway with about 3 sets on each exercise but I still see myself growing chunky.

Is there a better way of splitting my workout and are there certain muscles that I should focus on like my arms and chest??


The Expert answers:

They say the best way to get fit is full body workout not select body workouts,but full body

Joseph asks…

Is this a good workout rountine for a thin girl that wants to tone up?

Well,I just basically want to tone up because I believe I’m too thin.
I want to achieve stronger legs,firmer bubble butt,tone arms since my arms are so darn thin.So my workout will consist of

5x a week

Squats/Lunges 3 sets 50 reps

Arms:Stand up push ups 40 reps 3 sets

Butt: um more squats?

How can I manage to find a good workout routine that I can do and how long do you think till I see results? Since I DON’T want to lose weight or anything just tone up. Oh and I’m 16 years old this wouldn’t stunt my growth,eh?

Thanks in advance!

The Expert answers:

You should include 2-3 resistance workouts every week. Each workout should start with a warm-up of at least 10 minutes. The warm-up will involve low intensity activities such as walking, jogging, stationary bike or other cardiovascular exercise. The main idea is to increase core body temperature which will, in turn, warm up the muscles and joints preparing them for more intense exercise. A proper warm-up is NOT going to the gym and doing 10 minutes of abdominal exercises before starting a set of bench presses or barbell curls. Next the workout should include 30-45 minutes of muscular strength and endurance exercises. The most beneficial and time efficient way of completing these exercises is to perform them in circuit fashion. This entails alternating between lower body and upper body exercises that stress both muscular strength and endurance. The goal should be to complete 4-8 total sets for each large muscle group (chest, back and legs) and 3-5 total sets each for the smaller muscle groups (shoulders, arms and abdominals). The workout should finish with a 10 minute cool-down to help bring the heart rate and core body temperature back down to resting levels. The cool down involves a low intensity exercise (walking) and stretching.

The following is a sample of a free workout routine know as the circuit training resistance workout. It is assumed that the participant has access to a gym or health club and is familiar with each exercise on the list. The exact number of reps performed will depend on your age, gender, exercise history and fitness goals. More advanced exercisers may complete more than one circuit lap in any given workout. This type of workout should never be done on two consecutive days to ensure adequate muscle recovery.

Warm-up 10 minutes
Squat 15 reps
Push-ups 10 reps
Leg Curl 15 reps
Seated Row 10 reps
Lunge 15 reps on each side
Crunches 25 reps
Leg Extension 15 reps
Seated Dumbbell Military Press 10 reps
Calf Raise 25 reps
Wide Grip Pulldown 10 reps
Leg Curl 15 reps
Incline Dumbbell Press 10 reps
Reverse Crunches 15 reps
Triceps Pushdown 10 reps
Seated Dumbbell Biceps Curl 10 reps
Cool-down 10 minutes

Additionally, the general fitness enthusiast should add 3-4 aerobic workouts each week to their free workout routine. Many personal trainers, fitness books and web sites recommend aerobic workouts to be 20 minutes in length. Following this guideline will not help you achieve maximum results from your free workout routine. In order to effectively utilize fat as the primary fuel source, aerobic exercise should consist of at least 30 minutes of continuous movement. Here is why. When you begin to exercise, the majority of the energy used by the muscles comes from carbohydrate. You are burning calories just not the right ones. As your exercise duration increases the more your body will utilize fat for fuel and the less you will burn carbohydrates. You see, the aerobic energy system, which uses fat as its primary fuel source in the presence of oxygen, takes a long time to get going. The anaerobic energy system, which uses carbohydrate as its primary fuel source without the presence of oxygen, turns on very quickly. The immediate demand for energy is met by burning carbohydrates and the 20 minute mark is the point at which the emphasis switches over to the fat burning aerobic energy system. The longer you can exercise BEYOND the 20 minute mark the more body fat you will burn.

Another important consideration for your aerobic exercise is determining the proper intensity level. For most people, monitoring your heart rate will be the simplest and most effective way to control exercise intensity. Remember that fat burning exercise is low-intensity, long duration activity. Exercising at too high a level will still burn calories and improve fitness but the calories burned will be mainly carbohydrate. If fat burning is your goal, slow and long is the way to go.

A simple way to measure exercise intensity is to calculate your maximum heart rate. This is done by subtracting your age from 220. Training zones can then be determined by taking percentages of this maximal number. The ideal range for fat burning exercise is to maintain 60-70 percent of your maximum heart rate. An inexpensive heart rate monitor can be purchased from any sporting goods store and will make tracking your heart rate quite easy.

Here is an example of putting the formula for maximal heart rate to work for a 50 year old individual:
220 – 50 = 170
170 = maximum heart rate
60 % of 170 = 102
70 % of 170 = 119
Fat Burning Workout Intensity = 102-119 beats per minute

If you do not have a heart rate monitor available you can measure your rate of perceived exertion. A low-intensity fat burning exercise will allow you to speak in full sentences while exercising. You may have to take an additional breath or two between sentences but you should be able to carry on a conversation. If you begin to speak in short, choppy sentences or lose the desire or ability to speak at all it probably means that you are exercising at too high a level and should decrease the intensity accordingly.

Finally, a word on nutrition. Weight loss is a simple formula. Burn more calories than you take in and you will lose weight. For the majority of the population it is that simple. Many will claim that their metabolism is slow or that genetics and family history are holding them back. But if you watched these people around the clock you would find two common themes:
1) They don’t get enough exercise and
2) They eat way more than their bodies need (especially when no one is around)

Jenny asks…

What is a good workout plan for someone who hasn’t exercised in 3 years?

I haven’t had a regular workout routine since I graduated high school 3 years ago. Now I would like to start exercising on a regular basis.

I’m not looking to put on a lot of muscle or anything. I just want to start exercising simply because it’s healthy.

So what inexpensive workout routine would you recommend?

The Expert answers:

3 times a week do walking/jogging intervals, 30-60 minutes, depending on your time and fitness level.
On the days you’re not doing the cardio:
Squats (body weight)
Lunges (body weight)
Dead lifts (just lift SOMETHING heavy)
Bicycle crunches/planks/side planks
Reverse pushups (2 chairs broom between them, you get underneath it and pull yourself up) or pullups (if you can’t do a pull up, place a foot on a chair and partially support yourself)
Chair dips
Amount: if I were doing it with weights, I’d say 3 sets of 8-12 until you’re struggling on the last rep (if you’re not struggling, increase the weight). Since it’s body weight, 3 sets of 15. When it becomes too easy, post another question and get alternatives. But you’re just starting out, so that’s not a concern right now.

As you get stronger, I’d say invest in some weights, resistance tubing, or a gym. But for just starting out, no equipment is pretty good 🙂

Paul asks…

Is it okay to go running while my legs are healing after doing squats?

I just did some squats yesterday as part of a new workout routine and my quads and hams are burning. I guess that’s a good sign. If I were to go running before they heal completely would it be detrimental to the healing process or beneficial overall?

The Expert answers:

It wont feel very comfortable but its a double edged sword, your legs arent done healing but its good to do stuff like that every now and then. Its called active recovery. It can help your legs build more endurance but if your looking for size, it will hurt. Endurance in the legs…running will help

you can check the site in my source box for more fitness info like exercises, workouts, articles…all that good stuff

Sandra asks…

What is the best exercise routine to do to lose a lot weight in a month or less?

I’ve been trynig to lose weight but no routine is working out, what else can I try?
Can you tell me what exercises I should do on a daily basis?

The Expert answers:

Weight loss is an overall process. You need to think about many factors. There are many sensible things you can do that will make a tremendous difference over the long term if you need to lose weight. It can be done in a healthy way. This is what has worked for me.

Keeping a food journal really does help. It will give you a much better sense of how much you are eating, and when, and why.

Make a few additional small changes – walk everywhere, always use stairs instead of elevators, walk on escalators, get up and move around at least once an hour if your work or your life in general is sedentary, walk every day, use a pedometer. Walking 10,000 steps a day is a really good idea. Build up to a long brisk walk everyday, or most days. Be more active and watch less TV and spend less time on the computer. Buy one piece of exercise equipment to have at home and be strict with yourself about using it. Sometimes you can find mini-steppers or exercise bikes at second hand stores and thrift stores for just a few dollars.

Start a weight lifting routine. Join a gym. Possibly you can find one that has someone who specializes in weight lifting programs for beginners. Weight lifting will increase your metabolism as well as improve posture and appearance overall. Even if you can’t get to the gym you can work out at home using things around the house. Invest in a good weight training book. The Dummies series actually has a good one.

In terms of diet, cut out or reduce things like junk food, pop, fat, fast food. Eat more fruits, vegetables, whole grains, lean meat, fish. Particularly if you choose a vegetarian lifestyle include natural peanut butter, hummus, dried fruit and nuts. Pay close attention to getting the nutrients your body needs to be healthy.

Make your portion sizes smaller. Use a smaller plate – in our society we have become accustomed to thinking that we need a large plate of food at every meal, and we don’t. About quarter of your plate of food should be protein and at least half of it should be veggies.

Learn to count calories. At your current weight and activity level, you may possibly need about 2000 calories or more to maintain your current weight. So you will lose weight at a reasonable and healthy rate if you cut back to about 1600 or 1700 calories a day.

Eat small amounts frequently, rather than three large meals. Never skip breakfast. Include some protein in your breakfast. It will help get you through the day.

Drink plenty of water, at least 8 big glasses of water a day, and more if it is very hot, if you sweat a lot, or if you are exercising intensely, and eliminate fruit juices. Fruit juices have too many calories, so get your vitamins from fresh fruit, not the juice. You will begin to see changes in your body.

An area that many people overlook is getting enough sleep. You are much more likely to overeat or to binge eat if you are tired and not well rested, so get enough sleep.

Check out websites about nutrition, exercise, weight training, etc. Here are a few helpful links.


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Your Questions About Fitness

Sandra asks…

How many calories should i have to gain muscle mass but not fat?

I am male 165lbs, 5’10 and in overall good shape. I run 2-4 miles and lift weights about 5-6 days a week. I want to build muscle and increase my weight to about 175-180lbs, but I dont want to add on fat. Honestly I don’t like being this small but I want to gain mass the right way.

How many calories should I take in a day to avoid adding on fat so I can stay tone, but increase my muscle size?

The Expert answers:

It’s not necessarily how many calories you eat. But I think you should add a protein shake into your diet though. Just eat what you normally eat but add a protein shake to your daily intake, maybe one with 500-600 calories and 40-50 grams of protein (this will helps add some weight well helping your muscles repair with the proper nutrients). But if you are adding a shake, make sure you don’t stop working out or it will turn into fat. But protein is really important, your muscles need protein in order to repair itself after a workout, you should maybe alter your diet some to add more protein. Tuna, chicken and power bars are also high in protein. Hope this info helps you and good luck,


Helen asks…

Over the summer I want to build muscle then tone it I need a schedule?

I have a gym membership and I want a schedule that can help me build muscle and tone it by the end of summer. Oh and also whats a good diet and how many sit ups a day would I need to do to get a six pack by then thanks.

The Expert answers:

I do 200 situps a day

20 normal situps
30 leg raises with back on floor
25 right leg scissor raises
10 side crunches
40 back lifts on front
10 push ups
25 left leg scissor raises
10 side crunches (other side)
30 knee crunches

the situps tone the upper abs
the leg raises tone the lower abs
the scissor leg raises tone the love handles
the side crunches tone the middle abs
the back raise tone the back
the push ups tone the arms
the scissors again
the side crunches again
and the knee raises tone the lower abs

it works well after like a month but do equal exercises for each ab muscle like 20 upper ab, 20 lower ab

Mark asks…

How many carbs per day for weight training to lose belly fat?

I’m confused. When bodybuilding, you should have lots of carbs since building muscles require a lot of energy (more than 40 g of carbs). Muscles lose fat and has great metabolic rate than fat. However, people suggest low carb diet in order to lose fat which contradicts weight training. What’s going on? How many carbs is needed to lose fat when you do weight training?

The Expert answers:

Carbohydrates should be about 55% of your diet. Take your goals in target calories and multiply by .55

Donna asks…

How many carbs per day for weight training to lose belly fat?

I’m confused. When bodybuilding, you should have lots of carbs since building muscles require a lot of energy (more than 40 g of carbs). Muscles lose fat and has great metabolic rate than fat. However, people suggest low carb diet in order to lose fat which contradicts weight training. What’s going on? How many carbs is needed to lose fat when you do weight training?

The Expert answers:

Carbs are easier for your body to break down and thus will be broken down first, before your fat.

You should focus on Protiens, some good fats (like nuts and avacado’s), fruits veggies and some dairy. You will still find you have enough energy to work out.

No sugars, no starches.. Low carbs

I would say im in the 20g -40g of carbs in a day.. But I only eat those at lunch or dinner.. None in the morning and none for snacks.

Lizzie asks…

Is it okay to do a full body workout everyday if Im not trying to build muscle?

5 times a week I’ve been doing at least 40 minutes of cardio, and a full body strength training workout. My muscles havn’t really been sore. I am only doing this as a part of a workout routine to lose weight, if I am not tryng to build muscle is this okay?
well what im really asking is will this harm my weight loss in any way

The Expert answers:

It is actually desirable that you should do full body workouts using body weight exercises. They will burn fat all over the body and build functional muscle without adding bulk.

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