Diet Fitness Questions and Answers
I already have a diet plan but i wanted to know what kind of exercised i should do to reach my goal of losing?
... 35lbs by the end of januaryAnswers: Weight loss is really quite simple; there are only two things you need do to reach your goals:
1. Restrict daily calories to 1600 calories per day. By increasing the amount of fruits and vegetables you eat, you will be able to keep your intake at this level without feeling hungry or uncomfortable.
2. Exercise for one hour a day, every single day. It can be anything from pilates to just plain walking, but do it. One hour. Every day.
This is a pretty simple recipe for weight loss, but it works. It has worked for me; I have lost 62 pounds this way. It will work for you if you commit to it and stick to it.
Good luck!
Cardio should be the core of your workout. You should do a minimum of 30 minutes but I would recommend an hour. Do it for time not intensity. Keep your heart rate about 150 (depends on age).
In addition I would do some muscle training. When you build muscle you burn more fat. Plus you get a nice tight body. You can do several simple exercises in your home. I like the ball. http://exercise.about.com/cs/abs/l/bl_co...
keep at it and have fun when you work out!
Classes at the gym are a great idea
Aerobic exercises burn fast your excessive calorie, and they are such as running, swimming, rope jumping, etc. Basically, the more muscles get involved, you burn more calorie.
However, to start any aerobic exercises, you need some conditioning. You must do it at slower pace and shorter time, and then you increase both measures gradually.
I have been using the P90X. I am a mother of 3 so I want to be as fit as possible. I bought this about 5 months ago and it its so awesome! Not only am I losing the weight quick but my body is so tone! It's a 3 month program of exorcise. I didn't think I could handle it at first, I'm not weak but I'm also not He-Man. After the 3rd week i feel awesome I look awesome. I like it because it's not the same old rutine it switches it up every workout. I have yet to hit that platue that you always experience in the middle... the weight comes flying off but then its like yo yo lose a couple gain a couple. Hope this helps it was well worth the money! My husband uses it now too, he plays Rugby so it is important for him to be in shape. The benifits I have way more energy, my back doesn't hurt anymore and I'm so much stronger.
Am looking very lean culd u tell me how can i be fat??
Am looking very lean n am eating all foods but i culdnt bcum fat...wuld u pls tell how can i bcum fatAnswers: VERY EASY, eat fatty stuff. lots of meat and anything that got lots of carbs.
Just kidding...... Stay the way you are, just do some workouts and maybe yoga to tune up your body and your shape.
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.
Hi,
To gain fat you have to gain weight
To gain fat/weight pl. change your eating plan. Make sure that you do not suffer from underlying illnesses that cause weight loss or hamper weight gain and that other important factors such as medications, depression, or anxiety are not preventing you from gaining weight.
If you have a clean bill of physical and mental health, the solution to underweight is to ingest more energy on a daily basis than you use up for physiological processes and physical activity.
This means that you must eat more at each meal and have healthy snacks between meals. If necessary, take a meal supplement like Ensure or Fresubin with fibre or one of the Nestle products such as Nutren Fibre between meals every day.
High-energy diet for the underweight
Here is an example of a diet that will provide you with sufficient energy to assist with weight gain:
Foods that should be included every day:
Full-cream milk: 750 - 1000 ml (3 to 4 cups)
Meat, fish, eggs and other protein foods: 3-5 servings (90 to 150 g)
Bread and cereals: 8-12 servings (e.g. up to 6 cups of starch a day)
Fruit and vegetables: 3-5 servings
Fats and oils: 90 g (6 tablespoons)
Healthy desserts: 1-2 servings
Menu
Before breakfast:
1 cup of tea or coffee with full-cream milk, 2 t of sugar and 2 biscuits
Breakfast:
Fruit or fruit juice (1 orange or 1 glass of orange juice)
Cereal with milk and sugar (1/2 cup of breakfast cereal or porridge, with ½ cup of full-cream milk and 2 t of sugar or honey, or 1 tablespoon of raisins)
Boiled egg or bacon or sausage (fry bacon or sausage in non-stick pan)
Wholewheat toast or roll with butter and jam (1-2 slices of toast or rolls with 30g polyunsaturated margarine and 1-2 tablespoons of jam, honey or marmalade)
Beverage (1 cup of coffee or tea with full-cream milk and 2 t of sugar)
Morning tea:
Milky drink (cappuccino made with ½ cup of full-cream milk and 2 t sugar)
or
Smoothy (process full-cream milk with fruit and honey in 1 glass – see recipe tips below)
or
Fruit juice with snack (1 glass of fruit juice with 30 g peanuts or dried fruit or an energy bar)
Lunch:
Soup (1/2 cup)
Meat, fish or poultry (120 g portion)
Potato (1 large potato or sweet potato, or rice or pasta)
Vegetable or salad with dressing (1/2 cup of cooked vegetables or ½ cup of salad with 1 T of salad dressing or mayonnaise)
Pudding (1/2 cup of boiled, sweetened or canned fruit with 1 scoop of ice cream or ½ cup of custard)
Roll with butter and cheese (1 whole-wheat roll or 2-3 whole-wheat biscuits with 2 t polyunsaturated margarine and 30g of cheese)
Beverage (1 cup of coffee or tea with full-cream milk and 2 t of sugar)
Afternoon tea:
Sandwiches with filling (2 slices of whole-wheat bread with 2 t polyunsaturated margarine and 2 T peanut butter or cream cheese with chopped nuts or egg mayonnaise)
or
Cake or biscuits (1 slice of cheese cake or 2-3 chocolate digestive biscuits)
Tea with milk and sugar (1 cup of tea with full-cream milk and 2 t of sugar)
Supper:
Fruit juice (1 glass)
Meat or fish or cheese or eggs (90 g portion or 1-2 eggs)
Vegetable or salad with dressing (1/2 cup of cooked vegetables or ½ cup of salad with 1 T of salad dressing or mayonnaise)
Starch (1/2 cup of cooked rice or pasta or potato)
Pudding (1/2 cup of rice or tapioca pudding or ready-to eat puddings or 2 scoops of ice cream)
Beverage (1 cup of coffee or tea with full-cream milk and 2 t of sugar)
Bedtime:
Milk drink (1 cup of Milo or Ovaltine made with full-cream milk) Biscuits (2-3 biscuits)
Nutrient composition
The diet outlined above should provide 12 600 to 14 700 kJ or 3000 to 3500 cal a day, and 100 to 120 g of protein. All other nutrients are provided.
It is estimated that a person eating this diet would gain 1 to 1,5 kg per week.
Tips for making smoothies
To make delicious smoothies, use the following:
1-2 fruits (peeled apples or mashed bananas, mixed with 1 T of lemon juice to prevent fruit from discolouring, or apricots, mangoes or fresh berries, or any other fruit in season)
1 cup of full-cream milk
2 T whole-milk powder
2 t sugar or honey
Place ingredients in blender. Blend till smooth and serve ice cold.
My favourite smoothy:
1 ripe avocado (peel, remove pip and mash with 1 T lemon juice to prevent discolouration)
1 cup of full-cream milk
2 t honey
Place ingredients in blender. Blend till smooth, chill till ice cold and serve with a pinch of nutmeg on top.
u r very lucky for having thin body, if u r under weight eat some rich calories food otherwise keep u r body fit with the body which u have now.
good luck.
Slim arms?
what can i do to get slim arms? (like jennifer anniston?!?)Answers: A good way is to just life weights every day. Get 2, 5 pound dumb bells, or if you dont have those, get 2 canned goods out of the cuppord, and do exercises with those.
Is it true you have to run for atleast 20 min for it to be a good workout?
I've heard this before but is it true?I just ran 2 miles but it only took me 15:45
Answers: That's true of a good cardiovascular workout. That's not to say that you didn't do your body good by running for 15 minutes. It just means that you need to run for 30 minutes to get full cardiovascular benefits. Or you can break it up into different exercises--you just need to have your heart rate up for 30 minutes straight.
You should run hard and get your heart rate up. If you are running to increase your stamina you should run for at least 24 minutes.
Have Fun.
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Steve
Its not about how fast your pace or certain time. Its about getting your heart rate above 70%, that way your body burn fat. But for the sake of a workout, then Yes 20 mins of anything is good. Make sure to atleast set your incline level that way you get a good cardio workout either walking or running.
Take Care Everybody.
How many calories is equal to 1lb in weight?
Answers: 1 lb of Fat = 3,500 calories
1 lb of Muscle = 600 calories
EDIT: Excerpt of an article by Tom Venuto:
..."* The metabolizable energy in fat is different than the metabolizable energy in muscle tissue. A pound of muscle is not 3500 calories. A pound of muscle yields about 600 calories. — If you lose lean body mass, then you lose more weight than if you lose fat.
* If you create a 3500 calorie deficit in one week and you lose 100% body fat, you will lose one pound. —
* But if you create a 3500 calorie weekly deficit and as a result of that deficit, lose 100% muscle, you would lose almost 6 pounds of body weight! (of course, if you manage to lose 100% muscle, you will be forced to wear the Dieter’s Dunce cap)"
Depends on what you're measuring.
Fat has 9 calories per gram. Protein has 6 and carbo has 4.
One kilo is 1000 grams. One kilo is also 2.2 pounds.
You can do the math.
3500 unburned calories
I for some reason had 3600 stuck in my head as the magic number but the article below states that it 3500 calories = one pound of fat
3500 is the correct answer.
If normally your body burns 2000 calories a day for your to be able to maintain your present weight.
Then reducing your calories by 300 calories a day and doing additional exercise to burn off 200 calories.
that would be a deficit of 500 calories per day off your normal caloric intake. So at the end of 7 days 500x7=3500 calories deficit you will have lost one pound of fat.
You have to be careful though because if you reduce calories only and don't do exercise, your body resets what it needs to burn on a daily basis to 2000 -500 =1500
So now you eat 1500 calories each day to loose the weight and you body only burn the 1500 calories and you stop loosing.
Then guess what we get frustrated in not loosing the weight and start getting normally at 2000 calories but our body is still only burning 1500 so we start gaining a pound a week. Often
we gain back more than we lost to begin with. That's why it is important to mix decreasing calories with adding exercise.
As a pedant, when calories are used in diet terms, we are actually referring to a kilocalorie. Thats why it always says 300kcal on the nutritional information on packaging.
A calorie is the amount of energy used to heat a gram of water by one degree centigrade.
If the 3500 figure is correct, it should read 3500000 cal.
Forget the maths, eat healthy foods, avoid fatty foods and do some exercise.
Supposedly it's 4000.
Losing weight?
i want to lose a stone in a month, can this be achieved by healthy means? also want to tone up while doing that, not build muscle..can you tell me how to achieve this please
thanks! =)
Answers: Diet and exercise is essential. So try to make healthier food choices and exercise at least three times a week.
You can also:
-Keep healthy food choices on-hand
-Do not buy food that you can not resist.
-Spend more time with friends or some support network
-Get enough sleep
-Exercise
-Do not skip meals (three times a day).
-Do not eat between meals.
Good luck!
the most you can lose in a healthy way is 8lbs a month
by
minusing 500 calories a day x7 = 3500 = 1 lb less
burning 500 calories a day x7 = 3500 = 1 lb burnt =
2 lbs a weeks x 4 = 8lbs
thats the healthy way, to lose more you would have to burn more.
it is obviously possible to lose a stone in a month though, but its not healthy
Click on this girl all the info you need free
http://www.videojug.com/tag/exercise-and...
I would say to lose a stone in a month is unrealistic if you want to lose it healthily, and you cannot tone without building muscle, the word tone was made up so women would not be too scared to use weights, the word tone and muscle is the same thing.
To be toned you have to increase your lean muscle whilst reducing unwanted bodyfat, so what you really mean is you want to reduce your body fat whilst holding onto your lean muscle tissue.
If you follow a balanced diet and weight train followed by aerobics you will achieve this, you don't have to worry about building too much muscle... testosterone is the main ingredient to build muscle and women have 20-30 times less than men, this is why even men who want huge muscles take steroids to increase their testosterone even more.
P.S if you would like more tips about achieving your fitness goals visit http://www.sculptrexfitness.co.uk and sign up for a newsletter on Nutrition and Exercise
Try This:
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Good Luck :)
Has anybody used the...?
Ab Lounge? does it really work?i dont need to loose weight i just want a flatter stomach
Answers: it works to tone your stomach but to get it flatter the best thing is cardio
Trapezius muscle exercises?
What exercises can I do to specifically target my trapezius muscles (those on the tops of shoulders)? I have quite a broad build anyways and frequently attend a gym, and would like to increase the size of these muscles inparticular to make them more pronounced from my shoulders.Answers: You SHOULD rotate (roll) the shoulders while 'shrugging', because this changes the angle that the muscle is working at. Different 'muscle bundles' (fasciculi) are doing the lion's share of the work, as the angle of pull changes. This makes the muscle more versatile and capable, and harder to injure.
Your gym might have a 'seated row' machine. This rests your chest against a narrow pad, while you pull two handles back to lift the plates. It's more concentrated than Reverse Flyes, and Downward Rowing (aka 'bent over' rows), but combines the benefits of both. You should roll your shoulders while doing this, too, but it can be difficult to breathe, pull, and roll at the same time, because of the pad pressing on your chest.
Any overhead presses that you do (military press, power jerk, cable superman) for ant delt development, will also activate the upper portion of your trapezius. Outer delt exercises, such as a lateral bell raise (aka standing flyes), will also use the top trap. Trapezius is a lot stronger than either deltoid, so you should use the delt exercises to 'prime' or 'pre-exhaust' the trap, before hitting it more specifically with the rows and shrugs.
Your gym will probably not have a 'T-row' frame. This is a really hardcore bodybuilding tool, used in a bent-over position to add thickness to the middle back, lats and rhomboids, but it can also help to blast the traps.
1
Plate raises (45# weight) and raise it right in front of your face and go back down. Do 2-3 sets of 10-12 reps.
2
90 degree shoulder presses with dumbbell
3
shoulder raises
Get a straight bar...hold it with your hands together and down at your waist...raise it to your chin and back down.
Also, shoulder shrugs!
ask the fitness instructor...lol
i think i know but its hard to explain
Various shrugs (barbell shrugs, Haney shrugs (barbell held behind the body instead of the front), dumbell shrugs, upright rows, bent over barbell rows, t-bar rows).
Also, deadlifts heavily stimulate the traps. For me, I naturally have small traps but mine have really grown a lot since encorporating deadlifts into my routine.
Overhead presses and military presses also stimulate the traps indirectly.
What are the best cardio workout videos ??
I am not trying to lose weight or "buff up". I just want to build up my stamina and endurance. I am 5'7 135 lbs and I am so out of shape you wouldn't believe it.I sometimes get winded just from walking up a flight of stairs. In the past, I have cut off any activity (besides sex) that would make me sweat or cause me to get overly tired in any way. Now, I'm paying for it. So I'm trying to get back in shape now and need some suggestions. I don't have access to a gym so it has to be something I can do at home. Any cardio suggestions??
Answers: my best work out video has gotta be billy blanks tai bo. to get ur heart rate up also u could try doing step ups. this u could do by getting a chair or a bench preferably and just basically getting up and down from it and trying to do as many as u can. swats and lunges are good also and so are pull ups. if u have a jump rope, u could jump rope also
tae bo
What is a good muscle to work along with biceps at the gym today??
Answers: Back --
Here's how I group: back and biceps
chest and triceps
legs (quadriceps/calves/inner and outer
thigh areas)
shoulders
You really should work you tricep also.
You want to keep your body in balance, so when you work a muscle you have to work its counterpart also or you may injury yourself overtime. Just like if you work your quads you should do your hamstrings, or a big one people don't do is when you do abs you have to do your back, that's why so many people have back problems.
When your working out never work muscles in the same area, like biceps and triceps. You will tire yourself out quicker, so go with cmlyna's idea.
Have you taken the Alli diet pills and how are they working for you?
Answers: For me acomplia has been the best. phentermine also showed good results, but i started to get addicted and it had way too nasty side effects.
happy not to have any sides with acomplia so far.
I am losing a pound or few every week.
It is very popular in UK, Germany and many other countries worldwide. Not so much in the US yet.
This is good site for Acomplia info if anyone's interested
http://www.acomplia-rimonabant-online.ne...
http://www.youtube.com/watch?v=rsPCTGyuf...
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Help me, working out?
ok, basically i want to increase my bicep, triceps, calves and thigh muscles.I need to know, what exercises should i do. how many reps of them and how many sets all together, and should I do them everytime when i wake up, during the day, at night?
Also, what should I eat for breakfast lunch and dinner, just basically stuff that is healthy and thats good for me working out.
p.s 10 pts for the best answer
Answers: First thing you should understand is that every last muscle group needs their own separate days, and never should be over worked if you want to see some serious results. So doing the same routine every morning is out. You should join a gym so you can have access to some professional equipment. If you want to increase the biceps you have a surplus of ways to increase the mass. One is the basic dumbbell exercise, hold one bell in each hand and basically bring it up from you sides to create a slight L shape. Do go to high because you need a controlled movement that is effective. I'll say do this 2-4 sets, with 10-15 reps. But this all depends on the weight, if you want to go heavy then you don't need that many reps, but if your going light, basically you can add on to the amount of reps and sets. You also can do the barbell for the biceps, and also go over to the cable machine and find yourself an E-Z bar and you can work the biceps there. 10-15 reps 3-5 sets for both routines. For the triceps I find the dip machine or your basic dip to be helpful. On the machine just add the weights and have a seat. Grab both handle bars and press down, making your arms straight. Then bend your arms back up and continue the motion. Do about 3 reps 8-10 for warm-ups, and 10-15 to finish it off. Or do the dip with the machine and basically stand between two parallel bars and lift yourself up and bend your elbows in and out lifting your body weight up and down. You can also do this weighted, just grap a back support belt and most of them have a chain so you can linke up a weight or two to increase the weight resistance. You can do this one without the weights for about two sets 15-20 reps, weighted dips should be about 2-4 sets 10-15 reps. As for calves you can do the calf press, they have machines which you stand tip-toe on an edge, with weights and basically you lift up using only your toes. This is a easy one so 5-sets, 15-20 reps. As for thighs this is my favorite, you can do this with some good old fashion squats. Squats can be done weighted, or on machines. First do the leg press, this machine is a hardcore machine, so go light first, then go heavy, but don't kill yourself. You have to add on the weight yourself, I use about 12 45's, and I do about 5 sets-10-15 reps. Be careful with weight but do as many reps of 10-15 and 2-4 reps. You can also do the squats yourself or machine either one is great. Self squats are effective if done correctly, find yourself a smith machine. Lift up the bar and place the weights on both sides of the bar. Stand under the bar, placing it across your shoulders. And bend your knees, squat up and down. Don't go to low, because you can hurt yourself. Make sure to place a towel around your neck, it can be painful on the neck area. 2-4 sets, 8-10 warm up, 10-15 to finish off. As for your diet, you it to be a high protein, low fat, no sugar diet. That means no soda, mostly water, no fried foods. So no fried chicken, only baked, boiled or grilled. You shuold have in the morning something like oatmeal, boiled eggs (don't eat the yoke), low fat milk, and maybe even a protein shake. Always eat lean meats, like chicken, lean beef, turkey, fish. Also have yourself some peanuts, and remember your fruits and veggies. Get plenty of sleep, and never skip meals. Your tyring to stay anabolic, which means you want to stay in a muscle building state all the time. When you go to sleep eat a lot of protein and make sure it's something lean like chicken. I'll say Three pieces of grilled chicken, potatoes, if your going to have rice have some brown rice it's much better for you. Also look into getting some sort of supplements, stuff like protein and maybe creatine can be very helpful and building some serious mass. Good luck and train hard!