Diet Fitness Questions and Answers
Why is my chest not pumped too much, but i can erect robust??
i can elevate 150-170 lbs.(85k) within the bench press. and my chest is not scintillating. but it have mass. but my friend can simply bench 110-120(60K) but his chest is much more bigger than me. why is it lke that?? im 5'7 135 pnds.
Answers:
Probably inheritance you may freshly enjoy leaner build.
In establish to bring back a all right defined chest, you call for to do more than merely bench press. You enjoy to target different areas of your chest surrounded by decree to completely describe it.
Exercises that outline the chest include incline dumbell bench presses and flat bench presses.
This is where on earth you lay down on your bench press bench and do a repetition of exercises beside a barbell contained by respectively foot. Them place the weights directly over your cranium and move them to your sides and support until you finish.
Chest definition also have to do beside what type of foods you drink and diet you are on.
It could be down to inheritance or impolite lifting technique when you bench.
Some ethnic group because of their genetic makeup may enjoy more muscle fibre within the chest nouns that don't readily respond to consignment training, despite brawny lifting. So usually you'd enjoy to compensate by lifting heavier, or longer. Also if you sometimes use out of place techiniques that inadvertently transport the nouns past its sell-by date your chest and shift it more to your shoulders and triceps, your bench press will be compromised as economically as your chest nouns.
If the former is the crust you will jsut own to work harder to see nouns someone else would see doing comparative exercises. But to rearrange your form, other be paid sure you use a drastically firm grip on the tablet, try not to return the public house too promptly to your chest after you raise. Lift swiftly, and return slower. Also, try to mentally focus on your chest muscles back you lift up and retract your shoulder blades a bit preserve your bottom firm on the bench and your foot flat on the floor.
Also, it's fitting to record that the flat bench press works more of the chest muscles than the incline which shifts more of the nouns to your shoulders. The decline press works even more of your chest muscles. In accessory the positioning of your hand as you grip also influences what is doing more of the work as you press. The narrower your grip the more expected it is that your triceps are handling the bulk of the work. Wider grips (shoulder thickness or more) mode your chest muscles are working
Finally, to boost your pump, try to pre exhaust the chest muscles beforehand you bench, using dumbell flyes or only push ups in the past you bench. and between respectively set, save ur chest muscles tensed up surrounded by what is call the crab position for 30 second and afterwards relax for another 30 second to hang on to the muscle heat up and pumped for the subsequent set. Good luck!
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Best sport?
What is the best sport to play to gain muscle and cardiovascular strength? Is it soccer, football, swimming, track, rugby, wrestling, what?
Answers:
The best is a combination of adjectives, or a few. If you stick to merely one, correct muscles one and only will be used, and over time they will carry used to it and not respond as much.
Because it sounds resembling you dont want to lose freight, but gain stronger... I would suggest swimming, track and a sport you really delight in, be it tennis or soccer or football. Get it so that you work out 3 or so times a week, and if you can, invest within some weights! Even better interlace the gym so you can use adjectives the bulk machines. This will increase your muscle mass heaps, but it take time. Do press ups / sit ups.
Eating heaps of chicken help becuase of the protein surrounded by it. Protein shakes will also back.
Well for me is soccer, because I love soccer, it maintain you within honest shape
umm probs football, but track is virtuous for cardio. soccer is upright too i guess... but i abhorrence it.
Swimming is a complete sport using the entire body, whereas the other sports simply use unquestionable muscles.
The most athletic sport is football, So i'm gonna progress near that.
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Definitely swimming.
You use adjectives muscle groups at like peas in a pod time.
All of them.
How several calories is this?
I have 3 milieu homemade chocolate chip cookies, 30 calories of yogurt, partly a banana, one square of night chocolate, an apple, and a few bites of mint chocolate chip rime cream.
Answers:
3 homemade chocolate chip cookies- 209 calories (69 calories per cookie)
Yogurt- 30 calories
1/2 banana- 54.5 calories (whole banana would be 109 calories)
Apple- 81 calories
Mint choclate chip rime cream- 74 calories (25 calories per cubic inch)
Total: 448.5
It's confident if you log on to fitday.com, and bring in an accout for yourself. Then you can log the different foods you own eat, and how frequent calories consumed, and how heaps calories burned by different deeds.
i surmise its almost 780
too plentiful for me.
I would read out between 300 and 900 depending on the size of the portions.
too masses..run for a hike !
1 surrounding substance homemade chocolate chip cookie=80 calories
x3=240 calories...
Yogurt=30 calories
partly a banana=40 calories
pitch-black chocolate=40 calories
1 apple=60 calories
mint chocolate chip icecream=50 calories
soo..total...=460
psyche suggest more or less 500 and honestly thats not plentifully or anything some race in fact who hike around can burn adjectives that up express anyways
Here is a website that can assistance you out next to estimates of calories for the foods that you guzzle. It will at lowest possible dispense you a broad theory. By the road, not to criticize, but you involve some protein contained by that diet honey!
A accurate site is www.calorielab.com for figure calories on purely just about everything.
What you tabled is approximately 650 calories depending on the size of the apple. It will be smaller amount if the apple is a milieu apple.
Approximates: prevailing conditions home baked chocolate chip cookies - 78.1 respectively or 234.3 for three
yogurt - 30 ; 1/2 banana 52.3; 1 square misty chocolate - 70; apple - atmosphere,71.8, sizeable,110.2; mint chocolate chip rime cream around 150.
What body parts should you work together when lifting?
Answers:
It depends, but most ethnic group agree that if you're given up the ghost out respectively body piece on different days, these are what want together:
Legs (all parts)
Back and Biceps
Shoulders and Traps
Chest and Triceps
Abs and forearms fit anywhere, really, although most ancestors put forearms beside their biceps.
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Weight training books,dvds,net sites? Men over 50?
Whats own you found that works upright for you? I'm merely looking to tone up.
Answers:
I'm nearing 50 myself and am convinced that immensity training will be immensely polite surrounded by staying functional following surrounded by go.
Book: "Strength Training Past 50", Authors Westcott and Baechle. Published by Human Kinetics.
General guidelines:
1. Over 50 is not as resilant, so explosive/ballestic lifting is probably better disappeared to the younger set. Lifts should be slow to moderate speed and smoothly perform.
2. Warm-ups are more critical to a apt workout and to avoid irratations. A honourable warm-up would include a common body warm-up near a amble or doesn`t matter what.
Then, as you instigate respectively substance training exercise, select a vastly street light starting counterweight (e.g. 25% of weightiness you intend to workout with) and progressively increase poundages over various sets until it is provoking. Older bodies requirement a few lantern sets as sector of the warm-up.
Self-assess how loose and primed your muscles are for insulting loads (which are basic for a well brought-up workout).
Whenever starting a trial exercise, for a few workouts, stir especially standard lamp near few sets to provide your body needed time to adjust.
Use compound movements that work copious muscles at one time, e.g. squat, press, etc., instead of body-building isolation movements which are extraordinarily time-consuming.
Two exceptions on isolaton movements. Rotator cuff and bicep tears from day by day endeavours are adjectives surrounded by elder folks. There is background on this at WebMD or Mayo. Weight training can protect you. Add an exercise or two at the winding up of your workout to administer those muscles a bit of extra attention.
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I want to burn 20 pounds. Fast. Any Diet Pills suggestions or other suggestion is greatly appreciated :)?
Please don't b*tch at me roughly speaking this.
My BMI is 25.8 - I'm 5' 10, and 180 pounds!
I HATE IT
So any diets, diet pills, foods, excercise routines, doesn`t matter what.
I'm a juvenile - I swing out next to guys who consume abundantly of second-hand goods food constantly, but they adjectives stay skinny and i've in recent times be achievement cargo steadily for olden times three years.
Not that i've ever be skinny to commence next to.
But seriously! HELP!
PLEASE!
and don't afford me the "love yourself the bearing you are" crap.
or bring up to date me to drink 3 square meal a year of fruits and veggies and merely chicken.
It's impossible, i'm never home. Just confer me something simple that's if truth be told possible -_-
Please and thank you! ^.^
Answers:
clenbuterol.Is wrong within US but you can find it online or if you enjoy nearest and dearest within latin america in attendance is similar to $7.00 and lawful
Cocaine!.?
Diet pills don't support, they hurt/damage your body and probably gun down you surrounded by the long run.
Do alot of cardiovascular excercise, do weights appropriate for your body. Always drink able-bodied, conceivably be a lacto-vegetarian, right luck
guzzle 5-6 small meal a year, and own a large protein, moderate carbs, and good fat. Also do carido contained by the morning past consumption breakfast, becuase your body will hold no carbs contained by it, so it will burn stored body margarine for fuel instead.
Pill ways, i would nick fish grease because in that hold be plentifully of studies showing that fish grease and exercise are associated next to further shipment loss. Also check on the internet for substance loss supplements past the worst for young use. A simple yahoo turn out will do the trick.
Also total your RMR (http://www.caloriesperhour.com/index_bur... craft sure you dont drink over this confine, and also fashion sure you do cardio to burn calories while staying in your RMR margins.
RMR is the amount of calories you burn at rest.
very well..i regard as 180 pounds for ur height above sea level is not that curvy..but diet pills arent right at adjectives..try exercising..runny round the block thats that best agency to lose freight nifty.
every single product that you buy to drink should be curvy free, sugar free, or low calorie. also, try drinking smaller amount than 1200 calories a year, plus at lowest 1 hour of exercise(try dance, biking, running, strength training, yoga, heck, even nintendo wii!!),drink diet pills(like the one anna nicole smith sponsored) and drink a diet tea respectively light of day.youll lose the counterbalance faster than you can read out pythagorean theorem!
I hold horrible word for you: If you're not prepared to address the diet conclude of things ("impossible" as you say), you're going to own a hell of a time losing the freight. Especially hasty.
Losing 20 pounds swift is not really realistic as-is (depending on your definition of "fast").
Genetics and illness/disease play a factor contained by consignment gain, so part of the pack of your issue may exist near. You may want to call in a doctor or nutritionist. But you point out that you can't hold up on the diet close. The motivation why other relatives you suspend out next to stay skinny is that they are young at heart, close to you, so their metabolism is still terribly experienced of keeping up beside their intake. Yes, they're drinking crap, but they're probably providing passable fuel (i.e., consumption at lowest possible 3 meal a afternoon near frothy snacks within between) which allows their metabolism to hang on to burning. Combining that next to sufficient exercise, sure, it's possible that it's working for them. I know population who did that from when I be surrounded by high-ranking college. Those who didn't loose change, it eventually over-involved near them surrounded by their rash to mid 20's and they blew up similar to a freaking zeppelin.
The point is, you're not going to find the trickery exercise or the tricks diet pill to do it for you. There are plump burners out in that that work (only surrounded by combination near proper diet and exercise, obviously), but since I don't know your age (and suspect it to be below 18 given what you've stated), I cannot and will not recommend any.
I don't believe you when you read aloud it's impossible to lock your diet down... so lock your diet down. You inevitability to trade name the choice: lose consignment, or remain duplicate (and possibly procure bigger if you verbs to laxity your body's needs). You can produce the time for it.
Get into a gym, walk out running or biking, basically win moving. If you attack these points and you are serious almost it, you can verbs it sour. If you're not feeling like to do so, you're wasting both our time and yours.
There is no uncomplicated instrument to lose weight--it take time and determination. if you want to lose bulk AND maintain it past its sell-by date, you should merely be losing 2-3 lbs. a week.
I would recommend starting a food diary: write down everything you guzzle. If you want to lose counterbalance, devour between 1200-1400 calories a morning. DO NOT devour smaller quantity than 1200--it will slow down your metabolisim and your body will store everything you drink.
Begin an exercise program--nothing too intense, a apt partially and hour cardio workout 5 days a week is great!! Be sure to contribute your body a unsystematic to rest though, you dont want to wear your body out. And dont grasp discouraged if you gain the first week--when you inaugurate a work out program, your muscles will grow, and muscle weigh more than round.
This may be a shock to some, but in attendance is no such piece as a miracle diet pill. There is no diet pill out at hand to be precise ever worth taking--its an industry that simply wishes to bear your money by making you believe that by using their product, the freight will a moment ago defrost bad. Its adjectives a bunch of BALONEY!!
Try not to permit your friends enjoy control what you drink. Guys own faster metabolisms and are bigger so with ease, they can get through more. I know, it sucks, but its enthusiasm. Life isnt other celebration.
Watch what you put into your mouth. Someone can put and big daypack of potato chips contained by front of you, and while youre watching a movie, you can subconciously consume 500+ calories simply because you are not engrossed.
In the downfall, it adjectives boils down to calories. Some one could put away nil but fruits and vegetables and still would gain substance IF they at more consequently their metabolic rate. The same soul could guzzle zilch but unwanted items food, but if they consume individual 1200 calories of it, they will lose weightiness (However they will not be capable of chomp through as much and probably will be outstandingly hungry a lot).
If you truly, honestly are never home and cant drink on form, i would steal a multi-vitamin only to be sure your body is getting adjectives the nutrients it desires.
Hope this help!!
NO DIET PILLS
speical k diet plus 4-5 days of cardio & strength traning a week!! polite luck!
Well, I don't have a sneaking suspicion that here is any immediate fix to losing freight hurried, besides it's not forceful. You involve to cram a few simple inventive concept to lose mass in need harm yourself. I found a great website that have terrific diet and exercise concept that will facilitate you. It's by a certified Nutritionist and Trainer and he have help me lose the counterweight and preserve it bad.
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I necessitate to lose 14lbs or become more toned. Will this aid me lose the substance ?
Heyy ! I have need of to lose 14lbs or at lowest possible become more toned around my stomach and legs. I'm 5"7 and currently I weigh 129lbs. I'm going to guzzle 1/2 of what I usually devour and guzzle alot more vegetables and fruits and drink more dampen. For exercise I'm going to steal a brisk totter (30minutes) every morning afternoon and evening. For my stomach and leg muscles I'm going to do pushups, situps, squats, and scissors adjectives (x50). Will this work?
(eg.) breakfast:
2 slices of brown bread & lowlow butter
snack:
piece of fruit
lunch:
a salad / or soup and bread
snack:
another piece of fruit
dinner:
meat/fish & potatoe nd veg.! thats it
Any suggestions would really really lend a hand me lots.! This is soo appreciatted. xXxXx
Answers:
At your current solidity, no situation how smaller amount you put away will not spawn you thinner. You inevitability to work out to gain rid of any unwanted podginess. However, I'd append for a moment more to your banquet. Like append 1 yogurt and 1 sugar free liquid and a cup of milk to the hours of daylight plan.
Hope I help.
CheeRioS
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I run two miles... how masses calories did I burn?
Answers:
36 ... it's a bit easier said than done for us know short knowing your age, consignment, elevation, etc. Did you run on flat surface, uphill, downhill. entail more info.
It depends on your metabolism and heart rate, you could enjoy burned as tons as 1200 or as few as 200.
This depends on things such as your solidity, time it took etc...use this free calculator to facilitate you digit out how various calories you burned. http://www.caloriecontrol.org/exercalc.h...
not everyone burnes calories at indistinguishable rate so i wouldent know
but heres a nice little interesting reality:
you burn like calories running as walking as long as its impossible to tell apart distance :D
It really adjectives depends on the circumstances. How efficient you be running, if you be running up hillock, even the terrain can hold some sort of affect. However to find only a common assumption in that are websites where on earth you type within your age, and bulk and such and it will put in the picture you.
ZERO...... U wanna burn some calories newborn holla at me.
thedailyplate.com will narrate you sign up! it tell u eveyr amount u burn but u'd own to know how oodles miles an hour u run.
ably it liberal of depends on the step and intensity you be running at. Forget calories! None-the-less you get a great workout. HOWEVER...if you really want to burn large and boost your metabolism, you requirement to carry out series of sprints at a distance of 50 meters or more. If your intensity height is roughly speaking 90%, you should be capable of burn some serious calories and see quicker results ;)
Tae-Bo is getting to confident??
I own the Basic Tae- Bo workout and I enjoy be doing it for a few weeks. The first week I feel sore and feel I be getting stronger, but immediately doing the workouts i only just perceive anything. I don't know if my body is getting used to it or not. Should I try pilates or other workouts instead or alternate between them to see results?
Answers:
Mari Windsor pilates and Billy blanks tae boe is tricks put together!Tae boe can be thoroughly undemanding some days but once you can do the workout minus watching the instructor afterwards try to win intermediate or advanced.
xxjade
If you resembling Tae-bo I would a short time ago go and get another work out type on it alot of fitness trainers really never do equal article, but also try something unsullied too. But great work on your work out advancement.
Why not move up to TaeBo Amped?
It's the subsequent step within TaeBo and is geared for those who want to save doing taebo but want to push it purely a bit further.
Your muscles and body carry use to exercises around the 8th-10th week, so it's other flawless to hold a second choice.
With taebo amped you will be working your muscle a bit differently and it also uses resistance to double up on your workout time.
Although I love Pilates I don't know if you are going to soak up the slowness of it, unless you don't mind the swing. TaeBo is so big drive and pilates is low vim.
Wow you own to try Tae-bo Amped it is great, the incredibly cool item is once you find comfortable next to Fast cardio work out you could use the Full trottle and switch every very soon and consequently. Recommendation: I shift for a run 4 times a week and the rest of the days I'll do the taebo workouts
Good luck!
Is it impossible to drink milk adjectives hours of daylight?
my borthers and sisters perfer to drink milk instead of liquid and other beverages for adjectives their meal is that move about for them or not ?
Answers:
It depends on the diet as a complete. But usually within the world of condition anything contained by extreme amounts is desperate for you because it doesnt allow for everything else you inevitability.
In the valise of milk, I can see a few problems arising:
1 - cargo gain due to corpulent content unless they are drinking 0,1,or2%
2 - inopportunity to drink river, green tea, ginger liquid or other liquid which tender different collection of vitamins and minerals.
3 - dietary problems because of the agency dairy interacts next to constant foods.
I would give an account them to drink more river and green tea instead of milk. I really singular recommend milk next to breakfast and thats one and only 2%, short. Milk have its benefits too, such as promoting cardiovascular form, bone vigour and even promote consignment loss but you dont involve unbroken milk to achieve those benefits.
-AB
abadar100@yahoo.com
E-mail me if you own other question.
Milk is probably better than liquid.
It's DEFINITELY better than soda, but the great is, obviously, hose down.
its pretty stupid..
drink Dr. Pepper
at lowest you enjoy strong bones.
it should be 1-2% or skim milk
otherwise they are a moment ago accumulation more large to their diet
It's not impossible to drink milk adjectives afternoon. Milk is in reality polite for you. It help strengthen your bone and give a hand you grow closely faster! =)
surrounded by my feelings its better to enjoy a mixture. juice own vitamins and some minerals. and zilch hydrates the body better after sea. milk isn't desperate but depending on if its unharmed milk, 2 % or skim. they might gain some counterweight. it's flawless they are getting adjectives that calcium though.
Why would it be unpromising for them? As long as they are drinking low oil milk near their meal they are really getting adequate calcium and probably vitamin D also. I'm glad to hear in that is at smallest one ethnic group out within who isn't swilling sodas near their meal.
very well i dont conjecture its doomed to failure but they do vote everything surrounded by moderation. i consider some fruit liquid (not artificial) or wet could be obedient for them too. but again, milk is unequivocally better than soda or coffee.
It depends on how much they are consuming. My dad could drink two gallons a time probably... and a few years ago his shoulder be certainly starting to fuse together because he have so much calcium within his system. Oh also he be growing an extra bone surrounded by his ear. As long as they lone drink it at meal it should be ok. But they really should drink more hose down.
Fruit is preferred over liquid. Juice can hold alot of calories and be big surrounded by sugar. Milk is full-bodied, but can really pack on the calories. Non-fat have a lesser amount of calories than 2% or intact milk. Moderation is a well-mannered entry. Also, children requirement more of the minerals found contained by milk than thriving adults.
Lateral Thigh Trainer?
what does the lateral thigh trainer do?? im 14 and determained to loose consignment. where on earth will it burn tubby from. how much counterweight would i lose if i did it for 2 weeks.
Answers:
alex,
There is no bearing to lose bulk contained by specific areas single. What we adjectives call for to do is to exercise satisfactory to burn a sufficient number of calories AND to get through little adequate to hold on to our shipment where on earth it ought to be.
In other words, to devour smaller number and move more.
That routine that anything at adjectives will assist. Will a Lateral Thigh Trainer lend a hand? Sure. Will bicycling, walking, swimming, or running abet? Absolutely. In reality, the cheap stuff that involves the together body will abet a intact lot more than some gadget.
How masses "________ Trainer" type gadget hold here be contained by times gone by decade or two? Thigh Master, Thigh Blaster, Ab Roller, Ab Trainer, Buns of Steel (I am not kidding), Tony Little made a fortune hawking machines that be supposed to be the Last Best Thing, and you'll mind that none of them are still around.
What is? Weights. Bikes. Running shoes. Swimming trunks. Tennis raquets. Balls of a range of kind. Whole-body exercises are the best medium of on a winning streak heart function, vigour level, mood, and freight.
In other words, forget the Lateral Thigh Trainer and amalgamate a bicycling or running club, perchance a gym. What you stipulation to do is to capture your heart rate and breathing up for 45 minutes a afternoon. Your heart rate should return with up to 220 minus your age X .75. That's the target catalogue, where on earth you want to go and get your heart. Your maximum heart rate is a bit greater, and getting it up to 220 minus your age.for short spurts is requisite for TRUE heart and lung alteration, which are mandatory to solidity loss and weightiness looking after.
Only running will do that. Depend on it, you'll own to do that sometimes.
How much will you lose if you do this for two weeks? That depends on how complicated you work and how little you chomp through.
Each pound of cargo is equal to 3500 calories. That routine that if you burn 500 calories more than you appropriate within respectively time, you'll lose going on for a pound a week, which is more than it sounds. Do that every week and it won't transport long for relations to start asking you if you're losing cargo. You will be.
Now, if you weigh 150 pounds and run a ten-minute mile (not concrete to do, acutally), you will burn 100 calories. That will be harder and clutch much longer to equal if you use a gadget close to the Thigh Trainer, which is also much more boring. You're much more promising to hold on to exercising if it's more interesting, which it will be if you run a track soon and the street the subsequent and do hill the subsequent, varying your workout calendar.
So if you exercise for two weeks, you won't lose much shipment. You entail to start in a minute and do this for the rest of your existence. If you are overweight immediately, you will remain so if you do not renovate the track you live, drink, and exercise.
We are adjectives similar to that. We are made to be influential, to chomp through smaller quantity and move more, so what I voice to you I speak to myself, too. It's what I do. I've be a runner for years and enjoy cultured greatly from Dean Ornish and from Calorie Restriction websites by organization similar to CRON and Life Extension, which hold be terrifically agreeable within training frequent how to devour economically while consumption smaller number.
If you do what these folks read out, you'll become much well again, and pretty soon you'll be culture others how to look and perceive as righteous as you do.
Good luck, alex, and fitting vigour to you.
Its purely a stepper. Looks similar to a complete debris of time.
If you seriously overweight at fourteen consequently you requirement to start consumption healthily, and do flimsy exercise approaching walking and stretching.
Losing solidity is a long occupancy aspiration, not something you should be aiming to do contained by a fortnight.
I couldn't vote, but the answers roughly speaking the LTT person rubbish are rubbish! I use one as I can't do impact exercises and don't enjoy the match for a bike(not even an exercise bike), or for raquet sports etc as I hold MS and paralysis surrounded by my right leg and foot and nystagmus (a problem next to the eyes) I use weighted wristbands too, it will definitely tone you up, I do singular use mine 4 mins at a time as I can't afford to lose any counterbalance I'm 7st 6lb. My physio have categorically no problem beside my using it any! An frequent stepper would be no appropriate for my knees, if I have the strength surrounded by my legs for it!
As for losing consignment, fitting on the edge diet and any exercise is the style to shift,but don't overdo it or expect miracles surrounded by a little, hang on to it up and you'll steadily gain nearby!
Is this commonplace?
My friends little brother is 10 and weigh at least possible almost 200 pounds. How can I give a hand him lose solidity. He shouldnt steal pills. He be surrounded by baseball and still didnt really upgrade? Help!
Answers:
He wishes to do more cardio actions. That is what really burns the oil. Sports approaching baseball are not cardio and don't include profoundly of diversion. He also have to get through smaller amount. Part of his mass is probably from overeating. Try to merely receive him to do more overall. Join clubs, move about to the pool, play intramurals surrounded by college. Try to confine watching TV, playing video games, and going on the computer. If he really sets his mind to losing solidity and one able-bodied, this should work. I hope I help!
his doctor should be giving him important counterweight loss pills i suppose? controll his meal. enjoy his mom stealthily put him on weightiness watchers.
i.e. definitly not mundane, but you own to do something soon, if not it will find harder and harder to draw from to a everyday substance. the best entity to do is enjoy him get through on top form snacks, excercise a LOT, and own smaller meal.