News about Your Diet issue #1

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Your Questions About Fitness

Lisa asks…

How benefitial is weight training to any exercise/weight loss regimen?

My dad says it builds muscle and stuff. Is weight training (machines and free weights) imperative to any exercise regimen?

For the record, I used to be able to struggle lifting heavy stuff around 30 lbs.; now I can lift 30-35 lbs. with ease.

The Expert answers:

Weight training is beneficial in a lot of ways.

First, you will increase your muscle mass, so you will burn more calories so it will be easier to lose weight. Yes, the muscle mass weighs more than fat, and you may gain a little, but what you weigh doesn’t matter near as much as what that weight is made of.

Second, lifting weights is work–not fun like dancing or something–but you will feel better from doing it. You’ll not only release those great endorphins, but you will get a sense of accomplishment as you see yourself being able to lift more. And there’s nothing wrong with a little extra energy.

Third–and this is especially important for women–weight bearing exercise helps you maintain bone density. Most women over 60 can’t lift more than 10 pounds over their heads. You don’t want to be one of them.

So, it’s not imperative, but with all the benefits, it’s a really good idea.

Jenny asks…

How can I lose weight fast and gain lean muscle?

I’m 6 foot 5 and I weigh 220 pounds I’m chubby and have very little muscle. I need to learn how to become thin and then build some lean muscle. Please help me out!

The Expert answers:

This tips is long but it help me a lot i hope it help u too!

Cardio exercise and eating breakfast fruits, whole grain cereals and egg-white are great options help boost metabolism which help lose weight faster & burn more calories so eat egg in every morning omelet or boiled etc..to get protein which important for your body for losing weight
stay way from junk food, fries

Do 30 minutes of cardio training [dancing, jogging, aerobics, yoga , running, bicycle, swimming, kick boxing … ] and 30 minutes of strength train [weights, arms, setup, crunches for abs, legs workout and stretches]
workout 3-6 times on week. 30min or 1-2 hours

# Walk 30 minutes a day – no excuses
# dont set watch TV or computer more than 2 hours stay active.
# Be aware when you eating dont eat front TV, Eat when you are hungry & eat slowly
# Restock your kitchen with healthy food
# dont skip meals eat every 4 hours & eat 3 healthy small meals & 2 healthy snacks instead 3 big meals
# Eat when you are hungry & eat slowly
# Reduce portions by using smaller plates & bowls (9 inch diameter instead of 11+ inch)
# Eat 9 handfuls of vegetables more than fruits each day
also eat 1 small handful nuts
# you have to learn about calories you should take, look & learn label on sodium,sugar,fat,carb,calorie and read ingredients
# Avoid trans fat in label (Avoid partially hydrogenated oils,Shortening, palm kernel oil and coconut oil) and saturated fats at all cost
# Avoid white food such as enriched wheat flour/white flour (white bread and rice, potatoes,white starches – white pasta, crackers, cakes,donuts,pizza ,and simple sugar, including high fructose corn syrup. Sugar, sugar, sugar. The #1 killer for trying to lose belly fat, get a 6 pack, or achieving that flat, tight, sexy stomach. Avoid high fat foods (butter,margarine, cheese, milk ) go for low fat
try to avoid processed or refined carbohydrates
# Drink one or two glasses of water before a meal to help fill you stomach with fewer food calories
# Eat less fat ,sugar and your sodium (salt) recommends less than 2,300 milligrams of sodium daily—that’s about 1 teaspoon of salt. Our bodies’ needs (about 1,500 milligrams) .
#Fifteen percent of your calories should come from protein, 25 to 35 percent from fat and the rest from carbohydrates.
# Fruits, vegetables, whole grains, low-fat and nonfat dairy, legumes, fish and lean meat should all be incorporated into your diet.
# Soybean, canola, olive, safflower, sunflower and corn oil are all healthy oils you should use when cooking and preparing foods.
Also, cooking medium heat is ideal but oil alone is not recommended.
# All fresh vegetables and fruits, such as green leafy vegetables and greens, broccoli, cauliflower, green beans, carrots, tomatoes, etc. Eat plenty of fiber-rich vegetables (dark leafy greens—good; corn–not so good), beans (all of them), and fruit (apples, pears, peaches, and berries have a lower GI than tropical fruits, like papaya and mangoes).
# Complex Carbohydrates
* Whole grains, pastas and cereals, brown rice, whole wheat bread, oats, millet, barley, kasha, cornmeal, polenta, etc.
# Stop eating 2-3 hours before bed time & dont eat carbs on dinner and sleep night 8 hours,
# Fill up 25-30 grams of fiber.
#Drink plenty of water before, during & after workout it increase your muscle tone is also important to lose weight keep hydrated, drink 8 glasses of water
# dont eat under than 1,200 calories
# if you take in more calories than you burn through daily activity and exercise you’ll gain weight__regardless of whether those calories come from “good” natural foods or “bad” processed meals. It’s that simple: Eat less exercise more,
Best Fats; Monounsaturated Fat Foods
* Avocado * Oil (canola, olive, peanut, sesame) * Olives (all)
* Nuts * Peanut butter, old-fashioned * Sesame seeds

Good Fats: Polyunsaturated Fat Foods
* Margarine (first ingredient is polyunsaturated oil)
* Mayonnaise (regular or reduced-fat) * Miracle Whip Salad Dressing (regular or reduced-fat)
* Nuts (walnuts) * Poultry
* Oil (corn, safflower, soybean, cottonseed)
* Salad dressing (regular & reduced-fat)
* Seeds (pumpkin, sunflower) * Liquid Vegetable Oil * Eggs * Meat

Bad Fats:Saturated Fats ( no more than 7% saturated fats)
* Bacon & bacon grease * Cheese * Milk
* Butter (stick, whipped, reduced-fat) * Eggs
* Coconut Oil * Cream & half-and-half * Cream cheese
* Ice cream * Lard & salt pork * Palm & palm kernel oil * Cocoa Butter

Bad Fats: Trans Fats (no more than 1% trans fats)
look in ingredients Partially Hydrogenated Fats or Shortening
* Margarine (stick) * Nondairy creamers * Baked Goods
* Fired Foods * Also Found in Naturally In Meat & Dairy Products In Small Amount

Linda asks…

How much protein does a Teen Vegetarian need?

I do full body workouts 3 days a week, work my abs 6 days per week, and do cardio 7 days per week. I don’t eat any types of mear but fish, no dairy products or eggs.
So how much Protein should i be getting to help tone my body and build lean muscle but help me lose fat too.

The Expert answers:

Everyone is different
Approximately 70g
This would be:
-7 eggs
– 35 Amonds
– 2 Up&Go breakfast drinks

Ditch the vegetarian lifestyle! You need red meat to produce red bloods cells… Without it your body will have much difficulty healing your skin and repairing and replacing damaged/dead cells.

Sharon asks…

Will I stop building muscle if I decrease my calorie intake?

I’m 15. 5’6″ 137 pounds. Recently I have been doing sone heavy lifting and increased my calorie intake to about 4000 calories. I have put on a lot of muscle but I’ve also put on a little fat. If I decrease my calorie intake to about 3000 calories can I lose the little bit of fat while still building a lot of muscle?

The Expert answers:

Dropping calories does not automatically translate into fat loss. You are eating way more than your body requires to function even at 3000 calories. If you want to maintain muscle growth and get rid of the extra flab, the best way to do so is to include HIIT training into your routine. High Intensity Interval Training is what bodybuilders do when they want to cut out fat that’s not letting their definition show. It’s hard work, but is quick. Too much cardio will take away from muscle gains, so these quick sprint type exercises are the best choice for your situation.

As for the calories, assuming you’re not eating bad fats, you shouldn’t see a significant difference in your fat gains from 4000 to 3000. Both are way more than you need. You can get by on 3000 assuming it is 35 to 40% protein.

Laura asks…

How to build some muscle?

I know that to build muscle you have to let them rest and feed your body and blah blah blah, but my question is how do i build muscle at the moment?like how many time should i do a 35 curl bar or how many pushups should i do to gain muscle?How much time should i rest?(at the moment)

The Expert answers:

Usually 8-12 reps to failure is recommended for building muscle

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News about Fitness issue #1

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News about Your Diet issue #1

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Your Questions About Fitness

Carol asks…

What strength training exercises can i do without weights to tone up and lose weight?

Im a girl so i don want to be bulky and brawny i want the lean look but of course with muscle. I do know that when you build muscle even after you’re done working out your muscles still continue to burn calories and fat increasing your metabolism.

But what workouts or exercises can i do that will help me tone up while simultaneously losing weight and creating a lean look?

The Expert answers:

No website dieting programme will work, the most best excersize to do is:

running.
Jogging.
Sit ups. (50 a day) – (100)
walking to near places instead of driving or catching the bus.
Bike rides
Gym (if oldernough)
Drinking Water instead of fizzy or alcholic drinks,
Stop smoking (if you do)
Don’t eat bread or lots or carbohydrates

these should work im 14 and it’s worked for me but my metabolism is slow so it took me sometime.
Good luck!

Paul asks…

Will jogging before I eat breakfast actually burn fat and not muscle?

Trying to lose belly fat while bulking up at the same time. I’ve been working hard to build muscle and would be a waste if jogging actually burns the muscle instead of the fat.

The Expert answers:

It depends what type of diet you are following.

If you are on a low carb diet, you should NOT jog UNLESS your heart rate is under 130 beats per minute. Most people, while jogging, have a higher rate than this. Anything over WILL burn muscle to fuel that activity.

If you do have carbs in your diet, jogging is fine. The two best times for cardio are first thing in the morning on an empty stomach AND after your weight lifting. Not before. After!

Also, its very difficult to both lose fat AND gain muscle at the same time. They are at the opposite ends of the caloric spectrum.

You need to cut calories to lose fat and raise calories to gain muscle.

If you are an absolute beginner then you may be able to do both.

Good luck!

Chris asks…

Do you only eat a lot of protein on the days you work out?

I’m 5’8″, 150 lbs. I go to the gym every other day and perform various exercises such as supersets and cardio afterwards. After sunset everyday I do at least 20 minutes of running. I try to build some muscle mass while trying to lose some fat. I know you need to have a lot of protein in your diet to build muscle mass. My question is whether I have to have a lot protein only on those days I go to the gym. I still have protein everyday, just not in the extreme amounts my body needs to build muscle. Is there really a difference when having a little protein on my rest days and having a lot on my gym days? Should the protein intake be consistent each day or should the intake be adjusted based on workout? Any insight into this would be greatly appreciated.

The Expert answers:

A high protein diet is often recommended by bodybuilders and nutritionists to help efforts to build muscle and lose fat. It should not be confused with low-carb diets such as the Atkins Diet, which are not calorie-controlled and which often contain large amounts of fat.

While adequate protein is required for building skeletal muscle and various other tissues, there is ongoing debate regarding the use and necessity of high protein diets in weight training and bodybuilding. Various sources advise people to consume anywhere from 0.6 to 1.5g of protein per pound of bodyweight per day (1.4–3.3g per kg) [1] [2]. However, many medical professionals believe that consuming more protein than the Recommended Dietary Allowance provides no benefits, and that the excess is merely burnt for energy or excreted.

While there was initial suspicion that high protein diets increased the risk for renal failure, studies have shown that kidney problems occur only in people with pre-existing kidney disease [3]. (Still, it should be noted that such problems may become apparent only when the stress of extra protein is applied to the kidneys.) Similarly, the long-held concern that it could worsen hepatic encephalopathy (brain disease due to malfunction of the liver) appears to be ungrounded.

If you are running or doing a lot of weighlifting, it tears down your muscles, and the point of protien intake is to fill in the places where your muscle is broken down with newer, healthier muscle.
I would try to eat protien each day, not just on days you work out. I eat a lot of chicken and tuna fish. Good luck!!

Ken asks…

How do I lose fat on my thighs?

I’m really skinny, but my thighs are a bit fatter than the rest of my body. Would running help me lose weight or would it build muscle and make it bulky? Is there specific exercise to just lose fat?

The Expert answers:

Jogging is an excellent exercise because it let you lose weight evenly
throughout your whole body. If you want to lose weight in specific
areas, you should target them with exercises. If they are your problem
areas, they will be very difficult to tone. You will have to work
double on them.
The best approach is this:
1. Lower/control your daily
calorie intake (control for normal weight, lower for overweight).
2. Run/jog to lower your overall body fat percentage.
3. Target your problem areas with exercises.

Side Lunge Slide
Stand with feet hip-width apart, left foot resting on a paper plate.
Bend the right leg while sliding the left foot to the side, torso
upright and abs in. Slowly slide left foot back to starting position,
repeating 8-12 times. Switch legs and repeat for 2-3 sets.

Lunge Slide
Stand with feet hip-width apart, left foot resting on a paper plate.
Bend the right leg while sliding the left foot back into a lunge
position, keeping the right knee behind the toe, torso upright and abs
in. Slowly slide left foot back to starting position and repeat 8-12
times. Switch legs and repeat on each leg for 2-3 sets.

Front One-Legged Squat
Stand on a step or small platform. Lift left leg out in front of step
and bend the right leg, bringing the toe of the left foot to the
floor. Touch the floor lightly and keep the knee of the bent leg in
line with toes. Straighten the right leg and repeat 8-12 times. Switch
legs and repeat for 2-3 sets.

Chair Squat
Stand in front of a chair with feet hip-width apart, abs in and torso
straight. Slowly bend your knees and lower and until you’re almost
touching your butt to the chair. Hold for 2-3 seconds, knees behind
the toes, and straighten. Repeat for 12-16 reps, 2-3 sets.

Heel Drops with Leg Extension
Stand on step or platform with left leg on the step, right leg hanging
off the side. Bend the left leg and lower the right foot towards the
floor (a few inches). Straighten the left leg and bring the right leg
out to the side, foot flexed, in a leg extension. Repeat 8-12 times,
switch legs for 2-3 sets.

Hip Extension
On a flat or inclined step or platform, lie facedown with hips on the
edge of the step, legs straight out behind you with toes resting
lightly on the floor. Squeeze the glutes and hamstrings and straighten
the legs until they are level with the hips. Hold for 2-3 seconds, and
lower letting toes lightly touch the floor. Repeat for 2-3 sets of
8-12 repetitions.

Thomas asks…

What is the best workout cycle for fat loss and muscle gain?

I would like to lose fat while also gaining muscle. By cycle i mean is it better to do a full body workout (muscle building) one day then rest the next day and repeat, or is it better to muscle building workout sections of muscles and workout everyday. Also with cardio should i do cardio everyday or every other day and should i do cardio before and after muscle building workouts.

The Expert answers:

Gaining muscle is a two step process: 1) eat more healthy food 2) strength training.

The first step in gaining muscle is to create a calorie surplus: a state in which you eat more calories than you burn. For example if you burn 2,500 calories per day, you would need to eat around 3,000-3,500 calories per day to gain weight. Your body uses that surplus of energy to build muscle. You can use the calorie calculator for help in figuring out how much energy your body needs for weight gain – http://calorieneedscalculator.com

The only reason your body will use that extra energy to build muscle is if you engage in some sort of strength training routine. Strength training is any exercise that places a load on the muscle: weights, machines, resistance bands, body weight exercises.

You need to keep your diet clean to gain the right kind of weight. Stay away from sugary and simple carb foods such as candy, foods made with white flour, soda and other junk. These foods will promote fat storage, something you don’t need. Stick to foods made from whole wheat flour, oats, brown rice, lean sources of protein (chicken, some cuts of beef, fish), nuts, beans, legumes and protein shakes.

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Your Questions About Fitness

William asks…

How much weight should I use while doing a chest press work out?

I do chest presses and chest flies. I’m confused about how many reps, sets and how much weight I should use in a single work out session. I only have 2-25lb dumbbells. I know that this probably isn’t enough weight.Can I increase the reps and sets that I do so that I get a good enough work out and build muscle? Could you please answer all the questions that I’m asking? Your knowledge is greatly appreciated

The Expert answers:

If you want to build muscle then generally you need to do between 5 and 8 reps per exercise, for three sets, with as much weight as you can lift with good form.

If you can do 8 reps easily then you need to go up in weight next time you do the workout. Doing more reps with less weight than you can handle is not as benificial for building muscle.

With the equiptment you say you have, you can probably still do dumbell flys because they are more difficult and dont require as much weight to get a good workout. 25 pound dumbells are not going to give you enough challenge in a flat press though unless you are a real beginner. You are better off just doing pushups untill you can find heavier weight.

Sharon asks…

What are some good exercise/workout books with exercises in that can tone upper body muscle?

I’m a bloke, and I do a lot of cardio and i’ve recently hit my target weight. I was a right fat chubber before, and although i’m now as slim as I want to be, I’ve still got a wobbly chest.

Can you reccomend any books for men that focus on exercises that tone upper body muscle? Most of the books i’ve looked at focus on building muscle, not just toning it.

Cheers

The Expert answers:

Muscle building and toning are the same thing. The way you get a ”toned” look, is to build bigger muscles. Trainers created this ”toning” bs to sell their cheap wares.

If you are looking for a good book to tone your upper body, look for the oxford english dictionary, its a big mother, and using it for over head press and bench press will help you tone up.

Seriously though, look into ”starting strength” by mark rippetoe……a great beginner program for getting big and strong. You’d be amazed how simple that process is.
Http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

Paul asks…

What is a good “beginner” muscle building supplement?

I’ve never taken anything to assist my muscle building besides just exercising, but i kind of wanted to bulk up a little, im 5′ 1 and 130 lbs. I want something safe(no health risks) that will help me build muscle. I heard whey protein is good but don’t know how effective it is or if something like NoXplode is to risky.

thanks!
It would be better if you could support your suggestion, thanks!

The Expert answers:

U can safely use whey protein (or any shakes made from it). Whey is a natural product which comes from milk.

Also creatine is safe to use. It is also a naturally occurring substance. U are just taking it in a concentrated form.

Glutamine is also fine. It also occurs naturally.

All of these substances can be got from walmart and similar places.

If u want more info on these things just google em and a bunch of info will come up.

I currently use whey protein and creatine.

Ruth asks…

What are excersises to do to build strength and muscle?

I want to know what excersises are the best for building strength and muscle. I already have a workout plan I just want to know if there are any other good excersises to build strength and muscle. The muscle groups are: legs, chest, arms (biceps and triceps), abs, neck, and etc. It doesn’t matter if the excersises need weights or not.

The Expert answers:

Start with El Diablo’s beginner routine: http://www.fitness666.com/2012/06/beginner-workout-routine.html
then after 10 weeks move on to Stronglifts 5×5: http://stronglifts.com/

Helen asks…

How do you build lean muscle?

I’m a guy who wants to know how to build lean muscle without any supplements. I really want to know how many reps and sets I should do. Is lean muscle just normal muscle, and can it help burn fat? Is there a workout routine you could do that includes cardio, that burns fat and builds lean muscle?

The Expert answers:

If you’re a beginner here is a recommended set range for each muscle group:

Legs – 14-20 sets
Calves – 6-10 sets (possible twice per week)
Abs – 6-10 sets (possibly twice per week)
Back – 12-16 sets
Shoulders – 9-12 sets
Triceps – 8-10 sets
Biceps – 6-9 sets
Forearms – 4-8 sets
Traps – 3-6 sets
Chest – 12-16 sets

The rep ranges for muscle building is 6-12 reps per set and you should be lifting with a weight that you struggle to complete the last two reps on each set with good form (ie not bouncing the barbell, swinging the dumbbells and stuff like that)

If you’re under 18 do not lift weights so heavy that you can only perform a couple of reps on them – you’re gonna hurt yourself in the long run, I guarantee it.

Lean muscle means muscle you gain without gaining any fat (like a lean steak hehe)

If you want to burn fat and build muscle at the same time do 20-25 minutes of cardio right after your workout. That’s the time your body convert calories from fat into energy – its the best time to do cardio for weight loss.

Hope that helps!

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