Diet Fitness Questions and Answers
If in train my biceps once a week will they grow? or do i need to train them more?? same goes wit chest, tri
Answers: Once a week? No dude every other day, one day to let them rest and grow. Eat a lot of protien and carbs when they are sore. And also:
Low weight high reps=definition
High weight low reps=bulk
What are you trying to train them to do??
Drag you out of bed and go to school???
no thats not enough. you need to do at least 3 days a wk 1 on 1 off, the resting process in between builds your muscle. you need to eat protien and carbs to enhance the muscles.
What are the three types of lipids(fats)?
Answers: First thing I thought of when I saw lipids was phospholipids. But it's been a long time, so:
From: http://www.biology.iupui.edu/biocourses/...
"III. Lipids - Fats, oils, phospholipids, and steroids - All are hydrophobic (water-hating)! 3 main types:
1. Triacylglycerols (fats and oils)
Structure: Made from 1 glycerol + 3 fatty acid tails = tri-acylglycerol
Example: Fats: Butter, lard Oils: Corn oil, olive oil, margerine
Note: Vary in length and location of double bonds in tail (we will talk about the significance of these bonds in "nutrition" below.)
TWO major functions of fats and oils:
A. Energy storage. Fats are a more compact fuel than starch.
Fat contains twice the energy-rich (C-H) bonds as glucose
Fat stores twice as much energy as glucose
Fat produces twice as many calories (9 kcal/gm vs 4 kcal/gm) when burned
Unfortunately, you need to put twice as much energy to burn off a pound of excess fat than you do of glycogen...
B. Cushions and insulates the body and nerves. Each and every one of your nerves is wrapped in a lipid-rich layer called the myelin sheath.
2. Diacylglycerides (phospholipids): lipid bilayers (the plasma membrane of every cell and the membranes within eukaryotic cells)
Structure - similar to a triacylglycerol, but has only 2 fatty acid tails, and in addition has a phosphate group = (1 glycerol, 2 fatty acids, and a -PO4)
The -PO4 makes the glycerol "head" water soluble, or hydrophilic.
The long hydrocarbon tail is hydrophobic.
Function: Due to this "amphipathic" nature (both water-loving and water-hating regions in a single molecule), phospholipids self assemble into bilayers that shield the tail from water = forming membranes (phospholipid bilayers!).
3. Steroids: (cholesterol, steroid hormones)
Structure: Considered to be a "cousin" of fats - and are made from lipids. Have no fatty acids in their structure, but are very hydrophobic , see Fig 3.10b in your book
Functions of Chloesterol:
(1) Help to maintain membrane fluidity, pliability and resilience in membranes of animals, which have high amounts or rigid, saturated fatty acids.
(2) Sex hormones (testosterone, estrogen and progesterone) are all made from cholesterol
Cholesterol gets a 'bad rap" in our diet, but has CRUCIAL roles in the functioning of our cells - we couldn't live without cholesterol!
However, too much cholestereol in the diet is known to be a factor in atherosclerosis and heart disease.
Cholesterol circulates in the bloodstream bound to carrier 'lipo-proteins'. High Density Lipoprotein (HDL - the "Good" kind) carries blood cholesterol to the liver where is can be eliminated from the body. Low Density Lipoprotein (LDL - the "Bad" kind) deposits blood cholesterol in the artery walls, where it can lead to constriction of blood vessels, heart disease, heart attacks, etc."
If you are thinking of the kind of fats on labels: mono, poly and sat. Sat is worse. Mono and poly are better than other fats. Also partially hydrogenated soybean oil and trans fats are really bad for you.
According to this the 3 fats are:
unsaturated, saturated and trans
http://kidshealth.org/kid/stay_healthy/f...
And if you want to know about fatty acids:
http://seattletimes.nwsource.com/html/he...
The below one gets more technical:
http://en.wikipedia.org/wiki/Fatty_acid
lipids aren't the same things as fats. fats fit under the category of lipids
fats
oils
something else
There are many more than 3 and there are other factors that you need to be aware of when studying fats, but fats can be divided into 3 categories relating to the length of their carbon chains. Generally speaking, fats derived from vegetables contain high quantities of omega 6 fatty acids that are very inflammatory. The omega 6 fatty acids are essential, in that the body cannot manufacture it. These should be found in balance of 1:1 for best effects on the body. To much omega 6 fatty acids will cause many problems in the body. Vegetable oils are very high in omega 6 fatty acids and should be avoided, especially oils like canola that are high in sulfur and consequently go rancid very fast and when heated polymerize into trans fatty acids.
Arachidonic Acid is a 20 chain carbon polyunsaturate containing 4 double bonds.
Short & medium chain fatty acids as those found in butter and coconut oil. These fatty acids do not need to be broken down by bile and are immediate sources of energy to the body. Butter contains 12-15% short and medium chain fatty acids. These fatty acids have antimicrobial, anti tumor and immune-system-supporting properties, especially 12 carbon lauric acid.
Omega 6 and omega 3 fatty acids. Should eat foods high in these when they are balanced, like in grass fed beef, wild fish, flax seed oils, butter from grass fed cows.
Conjugated Linoleic Acid (CLA) found in grass fed cattle. CLA disappears when cows are fed grain like Angus Beef in feed lots. This substance has been found to be a wonderful anti-cancer agent and is being used extensively in Japanese hospitals for this reason.
Glycosphingolipids. This type of fat protects against gastrointestinal infections. This is why children that drink skimmed milk have 5 x more diarrhea than children who drink whole milk.
Butter fat. This is the only good source of fat-soluble vitamins in the American diet. Butter added to vegetables and spread on bread, and cream added to soups and sauces, ensure proper assimilation of the minerals and water -soluble vitamins in vegetables, grains, and meat.
In addition to butter fat, there are two factors present in animal fat that is not found in vegetables or fruits. The Wulzen Factor or sometimes referred to as the "anti-stiffness factor." This factor protects humans from calcification of the joints and degenerative arthritis. It also protects against hardening of the arteries, cataracts and calcification of the pineal gland. This factor disappears in animals that are fed SOY, hay, cottonseed meal, etc.
In summary, fats must be chosen with care. Avoid all processed foods containing hydrogenated oils and partially hydrogenated oils (actually worse than hydrogenated), and polyunsaturated oils. Instead, use traditional vegetable oils like extra virgin olive oil and small amounts of unrefined flax seed oil. Use coconut oil for baking and animal fats for occasional frying. Eat egg yolks and other animal fats with the proteins to which they are attached. And, finally, eat lots of real butter made from raw cream.
good luck to you
Why do I get a rush of saliva when I drink a high carb beverage like coke or fruit juice?
being treated for acid refluxAnswers: The carbs in coke and fruit juice are simple ones. When your body realizes that most of the carbs are from sugar, it triggers a response in your mouth, which causes the release of saliva. It's saliva's enzyme, amylase, that breaks down simple sugars found in coke, fruit, etc.
becuz thats what the drinks do to u! lady's please help my friend! http://answers.yahoo.com/question/index;...
How many abs can you get?
you know everyone always talk about a 6 pack but then u see people with 8 or even moreAnswers: I think u can get 8 but thats all i know
there are 6 in your abs you cant get 8 ever i have a 6 pack abs at 43 in i dont see 8 where did you get the ideal there was 8 wash your eyes out in look again lol in my 16 year old son that has been working out with me all so has a 6 pack abs in not 8 in were both 6'2 in 195
How long does it take...?
To lose 80lbs healthily?I exercise roughly 5 times a week, 3 times in the gym and 2 nights with aikido practice (which is knackering). I also eat three meals a day, not big portians, make sure I have my 5 fruit a day and also I drink water non stop. I'm having no take-aways, fatty foods etc as well.
Do you think 10 months, give or take a few, is a realistic period of time to lose 80lbs the way I'm doing it?
Your opinions / experiences would be very much appreciated!
Answers: Yes. 80 pounds in 10 months is very realistic, i lost 43 in 3 1/2.
Just be sure to stay away from all junk food and start calorie counting, if your not loosing weight exercise/cardio more or eat less.
Theres this sight on calorie counting, its free, its pretty awsome, its on www.about.com and its called "calorie counter", duh, lol but its really cool you input your data (height wieght age, ect.) and it will tell what you "SHOULD" wiegh and how long it will take to do healthfully(<is that a word) anyway its really cool and i think it would help you it told me i should lose 36 lbs. but i dont really want to wiegh the "suggested" wieght. but it gives you how much you should eat and how much exercise. But either way its going to take a while to reach your goal. Keep it up, and good luck
How can I make a dip station for at home workouts?
I d like to make something at home so I can do dips when I workout in my basement. I dont have any ideas on what I could do for this.Answers: I use 2 chairs to do dips, works good for me.
I use my bar stools.
Is there a safe and healthy way to gain weight?
How can I gain weight. I want to gain 10 pounds.Answers: EASY!! gain 10 pounds of muscle NOT FAT!
Since I started to work out I was looking for a good weight loss product. I was on a diet but I felt that I needed a little "help" so I decided to try this great product and I had fantastic results. You can check their website at
http://www.diet-happy.us , they give you a free trial and you only pay $6.95 shipping and handling.
I am 15, about 120 lbs, 5'3''. What should I eat to maintain a healthy life style?
Specifics, please. What should I eat, and how much of that?and how much should I exercise, and what kind of exercises?
Thank! i am trying to lose weight =]
Answers: go to mypyramid.gov, it should show you what you need to eat and such.
How much weight are you trying to lose, cuase it does not sound like you are overweight.
How do i get in shape? im a 14 year old girl?
i'm 14, 5'3", and fairly skinny but i have a little bit of fat on my lower stomach that i want to lose over the winter. what sort of excercises should i do to get rid of that? also i could lose some in my thighs and hips.Answers: I'm a 14 year old boy, just so you know, and I try to take very good care of my body- four years ago, I had a cholesterol level of 200. Now, it's 165.
Just remember when you're working out that you are trying to get healthier and not lose weight. That's the most important thing. But if you want to make that your main objective, then, I'll show you what I did.
1: Eat small meals throughout the day. Instead of having two big meals, have 5 small ones.
2: Make the transition from Cheetos and pastries to dried fruits and nuts. That's what I did, and I soon realized that the latter two actually tasted better.
3: Never, ever splurge. Has there ever been a party where there's this bowl of candies or chips, and you just keep stuffing your hand in it? Just resist the temptation, and save your calories for later.
4. NEVER skip meals. NEVER, EVER, EVER. It'll just make your body store the fat that you have longer. (Look at #1 again.)
Then again, I'm very physically active, so excercise was never a problem. If it is for you, though, just walk to places you'd normally get a ride to.
running and sit ups and jump rope and other exercises that require you to run around and jump around any thing that makes you tired really
good luck!!!
I have a whole workout routine on my homesite. My 14 year old daughter does it every day and she is in great shape.
www.personalhealthandwellness.com
If you are fairly skinny, then you shouldn't be so worrysome about fat around where a 14 year old girl is supposed to have it. But do yoga everyday, the stretching helps me stay healthy. Plus its easy!
RED the exercise chair...Has anyone had results with it?
Please tell me a little bit about it.Answers: did not like it..
Bowflex for 250 bucks yay or nay?
ok i am considerign tradign soem guy my 2 PSP's and a bucnha games for his bowflexall togethur the stuff is worth about 250-300 bucks.
is the bowflex worth it for trying to get into shape?
right now all i have are dumbells and a crappy weight bench from sears that can only support 100lbs of weights.
Answers: Any piece of equipment is only as effective as using it.
IF you will use it as prescribed, then it is well worth it
If you intend to use the Bowflex, yeah... it's an amazing deal. That stuff ain't cheap.
Besides, you could always sell the Bowflex for more on Craig's List or whatever and get some cash to get a new PSP if you decide it's not for you.
Of note, the Bowflex is resistance training. If by getting into shape you mean to bulk up and add muscle mass, then you're fine. If you're looking for something aerobic, take a walk like the first person said.
Nay!
Eat healthy and exercise more (walking is good).
depends on what bowflex it is. check the model and make sure you aren't buying bowflex 1985. There are many different models.
plus make sure it has all the parts.
bowfex is good if you use it
As far as what the two units are worth, it would be a good trade.
The more important question is - what will happen with the Bowflex once you get it.
Are you using the weights now? Most people start out gangbusters then burn out and the gear collects dust until it gets traded for some other desire. I know that has happened in my house numerous times. Wasted money on equipment.
What kind of shape is the guy in that has the bowflex. If he is not entering competitions, then I would ask why he doesn't use it or want it.
Dollar for dollar, the trade is worth it. What you really need to answer is whether you will honestly use the machine long enough to get you in the shape you want to be in.
The PSP takes up less space and is much easier to get rid of than a bowflex.
If it were me, I wouldn't trade it. The novelty of the bowflex would not last and it would collect dust like the rest.
Thanks for your time.
How do i develop a six pac?
Answers: When to Eat and How Often
This might sound strange, but you have to eat more often to lose fat and gain muscle. During my transition period, I never ate less than 6 meals a day.
• Try to eat every 2 to 3 hours.
• Do not eat complex carbohydrates after 6:00 p.m. or four to five hours before going to bed.
• Try to eat one gram of protein per pound of lean body mass on lifting days and .8 grams of protein per pound of lean body mass on non-lifting days.
• Never eat more than 70 grams of protein in one meal.
Carbohydrates
When I think of carbohydrates, I think of energy. Carbohydrates supply our bodies with the energy it needs to make it through a workout. Without an adequate supply of carbohydrates, the body goes into carbohydrate deprivation. This is called a state of ketosis (meaning our body is using protein as energy). This is not a good state to be in for long because it will rob the body of muscle tissue in an effort to create energy. On the other hand, if too many carbohydrates are consumed, they convert into stored fat. The idea is to consume just enough carbohydrates to make it through our workouts with sufficient energy. I have broken down carbohydrates into these three categories:
• Simple carbs: These are sugars, or quick energy. They are absorbed very quickly into the body. Ex. Anything with sugar, also fruit
• Complex carbs: This is where you get long-term energy for the day. These are long chained carbohydrates that brake down slower, giving us energy over a prolonged period of time. Ex. Oatmeal, potatoes, pasta, rice, breads
• Fibrous carbs: These are things like vegetables. I think of them as roughage in order to stay regular. Make sure you include them in you later meals when you can't eat complex carbs. They are also a good source of vitamins. Ex. Leafy vegetables like lettuce.
Protein
Proteins are the building blocks of our muscles. Without a sufficient amount of protein in our diet, our muscles will not have the raw materials that they need to build up, or even hang on to what is already there.
Net protein utilization: Not all protein is created equal. Different foods are absorbed more than others. For example, egg white protein is absorbed at 88%. That means we get about 9 eggs to our muscles. On the other hand, chicken breast are absorbed at 68%, meaning we get about 7 breasts to our muscles. It is imported to eat a wide verity of protein foods though; no one protein source has all the amino acids we need.
• Whey protein (100%): the best source of whey protein is from protein supplements. It is also absorbed very fast by the body, so it is best to take this when your body needs amino acids quickly: like right after a workout or when you first get up in the morning.
• Egg whites (88%)
• Fish (78%)
• Chicken breast (78%)
• Soy protein: My one bit of advice would be to try and stay away from soy protein. It is not absorbed very well by the body.
Fats
We normally think of fats as being bad. The fact is certain fats are essential to building muscle and carrying out various functions of the body. There are 2 fat types we need to be concerned about:
• Saturated fats: these are the bad fats. Avoid these fats as much as possible. You will find these types of fats mostly in meats
• Unsaturated fats: these are the good fats. They are a good energy source and help us build muscle. You can find from plant oils. Peanuts are also a good source.
Water
Do not under estimate the importance of water! If you are looking to get lean, water will be your best friend. Drink as much as you can and as often as you can. Also, it is very important to drink lots of water when you're eating large amounts of protein to clean urea from the system.
Vitamins & minerals
As resistance training athletes, we have a greater need for vitamins & minerals. When we workout and bring blood to our muscles it is important that our blood is full of those essential vitamins & minerals if we want to grow.
Supplements
Supplements are just that, meaning they are used to supplement your diet, not replace it. Don't ever think of it that way.
Hierarchy of supplements:
I developed this hierarchy of supplements based on what I thought were the most important and also by price.
• 1. Proper diet: Without proper diet you are just wasting money on supplements. Start here! Do not think that supplements are going to do it for you alone.
• 2. Multi-vitamin & mineral: It is very important to have all your vitamins & minerals when resistance training. Most of us are lacking in some areas, make it a priority to make this your first supplement.
• 3. Protein powder: It is usually very hard to get all the protein you need from real foods. Powders make it much easier. Also, these powders are absorbed fast by the body making them ideal after workouts or before and after sleep.
• 4. Creatine: This is great for harder workouts. It also makes you muscles hang on to water, giving them a better environment to grow.
• 5. L-glutamine: This is an important amino acid in muscle recovery
• 6. Branch chained amino acid: These are great before and after workouts along with L-glutamine because it gives your muscles all the amino acids it needs to repair and grow.
• 7. ZMA: This helps you release more growth hormone while you sleep, increasing your size and strength.
• 8. Thermogenic: These really help in the fat loss process. They also help you hang on to more muscle while dieting due to the fact you can eat more.
• 9. Meal replacement: Although very expensive, meal replacements make it much more convenient to get some of your meals in. Also, you can get in more meals than if you were to eat only real foods.
"The golden hour"
Remember "The golden hour" because it will make things so much easier for you. "The golden hour" is a window of opportunity we have to get everything we have depleted in our body back in a short amount of time. Think of your muscles as a gas tank: When you workout, you use gas for energy or in this case glucose. After a workout, our muscles are in a unique state. They are able to fill back up very quickly leaving you full for the next workout. If you wait to long, your muscles don't fill back up as easily and the carbs you eat are more likely to be stored as fat. Doing this will also let you take advantage of insulin's muscle building effects from the simple carbs you have ingested. You want to ingest 50-75 grams of simple carbs right after a workout. Also, this is when you want to take your protein shake because it will absorb quickly and supply your muscles with the amino acids that they need.
Insulin
This is a very complicated subject, but all we need to know is that insulin can help us build muscle or can make us fat depending on the timing. Insulin is released by the pancreas in response to elevated blood sugar levels. We can achieve a high blood sugar level by ingesting simple carbs. Like "the golden hour" we have a window of opportunity to take advantage of the muscle building effects of the insulin without getting fat. We have about 4 or 5 hours after we workout to take advantage of insulin. If we take in too many simple carbs out of this window, we are very likely to store fat.
Cheat day
The theory behind the cheat days is you take one day every 2 weeks to eat anything you want and actually get leaner. It might sound crazy, but it worked for me. When you eat low carbs for a time for body begins to think it is not getting all the food it needs (because your not storing any fat) and begins to slow down your metabolism. When you bombard your body with food on that one day, it tricks your body into thinking it has all it needs and speeds your metabolism back up. I can tell you from experience, every day after a cheat day I felt leaner and looked better.
Ketosis
This is when your body uses protein for energy. This happens when we have too few carbs in the body or when we over train. I went into the state of ketosis for only the last week of my 12-week transition for a couple of reasons: (1) I wanted all of my muscles to shrink down so when I carbed back up, my skin would be tighter. (2) When you go into ketosis it seems to bring the water out from under the skin. Don't go into this state to loose fat. Without carbs your body can not burn fat effectively. You will loose weight rather quickly, but only because you don't have as much glycogen in the muscle. Also, you are simply loosing water. Remember that proteins are the building blocks for muscle and that means they are fair game for energy when in the state of ketosis. I would not recommend going into this state unless you are trying to get into a super ripped state for a short amount of time, like for a bodybuilding contest.
Here is a great shedule for your body:
Day 1 - Chest, Biceps
Exercise
Reps.
Bench Press 3 x 8 - 10
Incline Bench Press 3 x 8 - 10
Pull Overs 3 x 8 - 10
Standing Cross Cable 3 x 8 - 10
Alternating Dumbbell Curls 3 x 8 - 10
Preacher Curls 3 x 8 - 10
Standing Bicep Curls 3 x 8 - 10
Day 2 - Back & Triceps
Exercise
Reps.
T-Bar Rows 3 x 8 - 10
Lat Pull Downs Close Grip 3 x 8 - 10
Bent Over Rows 3 x 8 - 10
Seated Cable Rows 3 x 8 - 10
Dips 3 x 8 - 10
Tricep One Arm Extensions 3 x 8 - 10
Tricep Bench Dips 3 x 8 - 10
Day 3 - Shoulders & Abs
Exercise
Reps.
Military Dumbbells Presses 3 x 8 - 10
Close Grip Upright Rows 3 x 8 - 10
Front Deltoid Raises 3 x 8 - 10
Bent Over Lateral Raises 3 x 8 - 10
Seated Leg Tucks 3 x 25
Bent Knee Leg Raises 3 x 25
Day 4 - Chest, Biceps
Exercise
Reps.
Bench Press 3 x 8 - 10
Incline Bench Press 3 x 8 - 10
Pull Overs 3 x 8 - 10
Standing Cross Cable 3 x 8 - 10
Alternating Dumbbell Curls 3 x 8 - 10
Preacher Curls 3 x 8 - 10
Standing Bicep Curls 3 x 8 - 10
Day 5 - Back & Triceps
Exercise
Reps.
T-Bar Rows 3 x 8 - 10
Lat Pull Downs Close Grip 3 x 8 - 10
Bent Over Rows 3 x 8 - 10
Seated Cable Rows 3 x 8 - 10
Dips 3 x 8 - 10
Tricep One Arm Extensions 3 x 8 - 10
Tricep Bench Dips 3 x 8 - 10
Day 6 - Legs & Calves
Exercise
Reps.
Hack Squats 3 x 8 - 10
Leg Curls 3 x 8 - 10
Leg Extension 3 x 8 - 10
Lunges 3 x 8 - 10
Standing Calf Machine 3 x 20
Leg Press Machine 3 x 20
Seated Calf Raises 3 x 20
Day 7 - REST
Here are some tips:
Keep A Training Journal
Detail and record your workout routines and poundages. Each week refer to them and select a few lifts on which to increase the weight. A log will provide a good indication of your training progress and of which exercises are working for you.
This allows you to eliminate lifts that are not producing results.
Eat Several Small Meals A Day
Eating this way insures you are providing your body with adequate nutritional support. Frequent small meals provide a consistent supply of nutrients for the most efficient muscle growth. Many diets provide inadequate, below maintenance levels of calories and nutrition. This results in catabolism of muscle tissue.
Eat Protein
Try to eat at least 1 gram of protein per lean pound of body weight daily. This is critical for people engaging in high-intensity resistance exercise because they need increased amounts of protein to support muscle growth. This goal can be easily met by supplementing the diet with amino acids or protein. Eat right, and treat your body with respect. Proper exercise will not counteract bad eating habits and poor eating patterns.
Avoid Distractions
Have conversations before and after workouts if you like, but once the workout begins, become self-centered, serious and selfish with time.
Vary Your Program
You must become your own exercise scientist. After a period of time, muscles become conditioned to the same routine and exercises--in other words they become immune to the workout. Gains become null. This can be overcome by periodically varying the order, exercises, and muscle groups. Keeping new angles and new exercises incorporated into your routine causes "muscle confusion" which forces muscles to break down more easily.
Increase Your Weight
Only by increasing the weight as often as possible will you provide muscles with the stimulus to protect themselves from future assaults by building up more muscle mass. This is the single most important fact for increasing muscle size and strength.
Train Hard, Not Long
Cut back on the amount of lifting you do and raise your intensity level. High-intensity muscular contractions are an absolute requirement for stimulating rapid, large-scale increases in muscular size and strength. Muscles respond to stimulus. Completing an arbitrarily chosen set of reps will not make muscle grow. You must take the last rep to failure--this is the most productive lift. Keep workouts relatively short. Overtraining in the quest for size can halt progress. Overtraining is a common and often fatal mistake made by novice and intermediate bodybuilders. Heavy lifting should not exceed much more than 30 minutes.
Train For A Complete Physique
It is great to develop exceptional muscle mass and tone, but it is a sorry state of affairs when there is so much body fat on your frame that the muscles you have worked for so hard don't even show. Add some aerobic training to your routine. Twenty minutes of aerobics daily is usually plenty. Calculate your aerobic heart rate by taking 220 minus your age and multiplying that by 70%.
Focus On The Muscle Group You Are Working
By concentrating on a specific muscle, you will automatically isolate it more. Do not rely heavily on machines. Free weights are more efficient for muscle growth.
Breath Corectly
Proper breathing is very important. Breathing supplies oxygen to the muscle cells, which is necessary for muscle contraction, and helps deliver energy and build the muscle. Exhale when you lift the weight. Inhale when you lower it.
Concentrate On The Negative
Most of the damage, and thus gains, in muscularity is caused during the negative (eccentric) portion of the lift. It is more important for growth to control the weight when lowering it than when pressing it upwards (concentric/positive). Concentrate on the negative portion of the lift. That is, lower the weight more slowly than you press it up.
Maintain Constant Resitance
A lift should be preformed with constant tension. Pressure should remain constant on the muscle group you are training throughout the exercise. May times this can be avoided by not locking out the joint in a effort to rest momentarily.
Full Range Of Motion
People make serious mistakes by not completing a full range of motion in their lifts. They either miss the top or bottom range.
Focus On Form, Not Weight
While you should always train as heavily as possible and increase the weight as often as you can, you must also perform the exercises using good form. Heaving a lot of weight can make you feel macho, but improper form will keep you from developing the best physique.
Achieve Peak Contraction
This is a training principle that turns the average "rep" into a growth-producing blitz. Rather than merely moving the weight up and down, you should actively squeeze it hard for a second at the peak of contraction.
Rest Is Critical
Allow at least 72 hours of rest before training the same muscle group. Some people may need more recovery time. Very few can get by with less.
low fat diet (except EFA's), no simple carbs. more protein. burn your abs with quality movements (with weights in some) three times a week. y'ouch.
If you don't puke, yer not workin' out !
If you work out twice a day lifting weights (at least 70lbs a weight) for about two hours at a time, also if you run a lot maybe three miles a day eat right, sweat a lot and work on your bench press at least three hours a day, you will have a eight pac baby!!! um um good!!
sit ups and hard work and also here is a body building diet to help you on your way good luck!
Basic diet depending on whether you want to lose weight or gain obviously depends on how much to eat but typical recommendations…
.. Eat 6 meals a day if possible as its more efficient (but I never have tbh, as I don’t have time)
.. Balance diet about 60% Carbs 30% protein, 10% Fat normally for normal person
Change this ratio by decreasing carbs and increasing protein for Bodybuilding.
Change even further when bodybuilding and losing weight and also reduce fat %
.. Keep vegetables / Salad and mixed fruit in diet (5 a day) to get vitamins.
.. Choose between following food sources for protein..
Eggs (not too many yolks - too high in Colestoral and fat, so mainly whites)
Tuna (Careful not to eat more than about 3 to 4 times a week though - high in mercury)
Chicken
Turkey
Occasional red meat (e.g. steak)
Fish
… Choose between following for carbs
Vegetables, particularly potatoes and other green veg
Rice
Pasta
.. Don’t eat after 7pm if trying to lose weight
.. Don’t eat bread/fried food/sweets etc if trying to lose weight
If Bodybuiilding to increase size you may also need Protein drinks.
So a typcial day would be
Breakfast:
Egg Whites + 1 Yolk Scrambled or Protein Drink
Porridge
Mid Morning
Fruit
Further Protein if trying to gain muscle (e.g. Protein Drink)
Lunch
Tuna + Pasta + Salad
Afternoon
Protein Drink if trying to gain muscle
Tea
Chicken/Turkey or Fish + Veg (possibly rice or more pasta if not concerned about losing weight otherise miss out)
Only eat one further meal if looking at gaining weight/muscle.
If your lookinhg at losing weight then miss out all of the additional protein drinks and just vary the quanity of the food but stick with the basic mix.
il be honest mate , theres no point doin sit ups becuse if your a bit fat just a bit u wont see it , you need to do running , biking personaly i recomend a bit of both in the last 5 days iv biked 80 miles belive me im 14 and it makes you feel good iv lost alot of weight in the last few weeks from eating heatlhy ect. when ur thin thatsd the time to start doing sit ups then it will show :) hope this helps you and good luck and remeber every one has a natural 6 pack , you just have to burn the fat to see it :)