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Okay, one night i was at a party and i drank so much that i got sick. i'm only 95 pounds and i am only 5 foot 3. that night i went through so many rounds of beer pong and i got owned haha, i was the one who was really drinking the cups of beer because my partner couldnt drink anymore. then i had a bunch of beers before/after that. and then afterwards i went and had "wine shots" with my friend because there was no beer left. soon after those "wine shots" i was throwing up all over the place, i blacked out in the bathroom and i passed out with my face in the toilet. I was throwing up for about 2 days.
ever since that night, if i take about 3 sips of beer my stomach gets all twistie turnie. i dont even like the taste of beer but after 1 or 2 i get used to the taste and i dont taste much of it anymore. But 3 sips of beer made me throw up once, THREE SIPS. and i even ate plenty of food throughout the day.
Can someone tell me whats going on with my body?
When I was young- though not as young as you are- I got very sick drinking one day and I was unable to tolerate beer for about a year. I have no idea if I would have thrown up, I just couldn't take the taste anymore.
All this being said. If your profile age is right and you are 15, seriously, are you nuts? I am not in a country where the drinking age is 21, and I dont particularly care about that. But at 15 what you are doing is insane.
Actually its insane at any age, but particularly bad when you are a child. I dont often (if ever) preach to people on this site, but alcohol should not be abused this way.
Without overstating it, you could quite literally die from this. You also increase your risk of alcohol dependency because your brain is still developing at this age. To drink to the point where you black out is incredibly reckless and dangerous at any age. Black outs are considered serious warning signs.
I know you didnt ask for this, but someone has to say this before you end up in a lot more trouble than not being able to get drunk.
EDIT: I am not surprised by your reaction. But just fyi, being 17 does not make this ok either. Even being an adult does not make blacking out with your face in the toilet and throwing up for days ok. Its still very dangerous and its a shame that you are clearly not willing to see this.
16/f
5'3/108 pounds
to make a long story short im a recovering anorexic/bulimic
when i had to gain the weight it came back as extremely untoned as opposed to before when if you poked my stomach it was rock hard
i know the underlying muscle is still there, just covered by a layer of fat
i need an exercise/diet routine to follow to make it so i don't lose any weight but maybe take some inches off/get as close to a six pack as possible
thank you (:
Just to supplement the answer below (which is correct of course), what you are after is also not possible.
The thing is that the human body is built to gain weight (muscle or fat) or lose weight (muscle or fat). Moreover, we cannot target fat loss to an area of the body.
The problem here is pretty obvious. You have to lose weight to lose the fat, and genetics will determine if your stomach is empahasised first or not. Even a zig- zag calorie approach (which I am not a fan of), still implies having days where you lose weight.
Obviously you can train the muscle, and you can find a multitude of ab exercises online, such as here for example:
http://www.bodybuilding.com/fun/exercises.htm
You can also eat as clean as possible so as to ensure that most of the weight you gain is muscle not fat. You can also presumably start a workout routine (ask your doctor first), and that will also make you look better. But... none of this will expose a six pack that is covered by a layer of fat.
Good luck
hey there... a am male of 20 and have been goint to gym(not very regularly) for last 2 3 years but because of not being able to produce desired results dispite of disciplined training i was adviced to take cretail by someone quite close but now i am not able to contact him cose of wierd reasons and i ahve brought creatine but don't know ho to use take it properly.
and the place where i live adulteration is quite commont even in branded products. i have brought creatine of olompia brand which is quite famous here but is there any effective method to check if the creatine is original or not??
please help me if you can.. i will be very thankful ...
Ok... thats a lot of questions :)
Let me start with what I can't help you with. I have no idea how to check if the creatine is genuine.
Now, onto what I do know something about. There is some debate about how to take creatine. Some say you should go through a loading phase where you take several doses (usually of 5g) a few times a day. The idea here is that you elevate the levels in your body and then sustain them with a normal daily dose.
Really, I don't neccessarily think this is manditory and there have been studies showing that one gets good results without loading. You can easily just take one dose per day (again, 5g). Add it to your post workout shake.
Incidentally, you can also find more specific formulas regarding dosage vs your body weight (just google it), but this is another area where studies have been inconlusive. So I would just stick the to 5g if I were you.
What we do know is that studies have shown that creatine enhances "short- duration, high-intensity athletic activities". Basically you should be seeing small improvements in your performance within a few weeks of taking it.
Good luck.
EDIT: Thats another issue where no one agrees lol. Some recommend before, some recommend after (and each have their own "logic" for it). Whether or not one is more effective than the other is uncertain. What is certain is that it works both ways. So... without having to worry at all, you can do either.
Happy training.
i know its possible and i just wanted to know some good food suggestions and mild excersize suggestions. i might get a gym membership and wanted to know which is the best way to shed pounds on which piece of equipment? (i do not enjoy running lol)
thanks!
18/f
It is certainly possible... but it wont be just fat. This is the problem with speed diets.
You always have people that share their amazing stories but in reality 40% of the weight they lost was probably muscle. At the end of the day they are smaller, but their metabolism is not running optimally, they no longer have the same energy level, and the chance of re-gaining the lost weight is sky high.
Extremely obese adults should sometimes come close to the sort of weight loss you are talking about, not an 18 year old girl.
Anyway, here is some weight loss advice.
Exercise:
The most important thing is cardio. The best machine at the gym is the stair machine (assuming it is an independent action stair climber- but they mostly all are these days). You can do it almost every day, but you dont have to. Health wise doing about 4 cardios a week of at least 20 mins is very good. They should be done at a steady and moderate pace.
Weight lifting is very good for preservation of muscle mass during a diet. One of the best things for weight loss is a weight lifting- cardio combo. If you end up doing this, get someone who really knows what they are doing to help you with a program.
Sports can also be extremely good and so can interval training. Sports like soccer are particularly effective and I have read several studies where soccer was shown to be better than cardio for weight loss (do note that cardio has many other health benefits though).
Food tips (cut pasted from a previous answer to make life a bit easier for me):
- Create a calories deficit, i.e. eat about 500 calories a day less than you burn (this is of course too little for the goal you set). Practically this should leave you feeling a bit hungry, not starving.
- Eliminate empty calories from junk foods, anything with sugar added to it, etc.
- Stick to wholesome non processed foods. This means that you should make the food yourself whenever possible and avoid pre-made meals.
- Eat carbs moderately in general. Also do not eat many/ any carbs before periods of inactivity- typically late in the day.
- Minimise saturated fats. These are found in animal products. Whenever possible stick to low/ no fat animal products and lean meats.
- Include small daily sources of essential fatty acids, particularly omega 3. Good sources include oily fish, flax, canola, walnuts, etc (a quick search online will give you more detailed info). The amount needed is quite small (e.g. a serving of fish or a handful of walnuts usually covers your daily requirements). Supplements are also ok here.
- Eat several portions of vegetables and fruit throughout the day.
- So, a sample meal might be something like skinless chicken breast (lean protein), 50g whole wheat pasta (good carb source- moderate amount), and a salad made with canola (very light carb source high on vitamins etc & a good source of essential fatty acids).
Thats pretty much it. Good luck.
Alin 34/m
IF u keep masterbating will that lower your sperm count?
Not in the long term. I mean, if you ejaculate several times in a short period of time it may temporarily reduce your sperm count, but it will have no negative long term effect. Masturbation (or ejaculation in general) is also thought to increase the quality of the semen.
so everyone is telling me in order to lose weight i have to diet but noone is being specific! what is a good diet like i kno about some fasting my cousins did and it work i jus need to kno specific foods or diet & fasting names or something cause idk what to eat & not too. and how much should i run i need to lose like 10 ta 15 pounds off my belly thanks in advance !!!
Hi,
First off, fasting is a very bad idea. In general when it comes to weight loss, slow and steady is the way to do it. Depriving your body of too much can have a negative effect on the metabolism as well as a number of other negative effects.
Second, we cannot control where the weight comes from. We can lose or gain fat but genetics determine if a specific area of the body is emphasised over another (do not buy into the rampant fitness myths on this one).
How to modify your diet:
What you really want to do here is to stay away from fad diets. In the long term (for sustainable results that dont make your weight yo- yo back and forth), the key is a lifestyle change. The difference between a diet and a lifestyle change is that "diets" by defition are temporary. They ask you to live in a way that is unrealistic in the long term (e.g. the no carb diets). That is one reason people put the weight back on.
So, here are some general nutritional tips (its ok to implement these gradually):
- Create a calories deficit, i.e. eat about 500 calories a day less than you burn. Practically this should leave you feeling a bit hungry, not starving.
- Eliminate empty calories from junk foods, anything with sugar added to it, etc.
- Stick to wholesome non processed foods. This means that you should make the food yourself whenever possible and avoid pre-made meals.
- Eat carbs moderately in general. Also do not eat many/ any carbs before periods of inactivity- typically late in the day.
- Minimise saturated fats. These are found in animal products. Whenever possible stick to low/ no fat animal products and lean meats.
- Include small daily sources of essential fatty acids, particularly omega 3. Good sources include oily fish, flax, canola, walnuts, etc (a quick search online will give you more detailed info). The amount needed is quite small (e.g. a serving of fish or a handful of walnuts usually covers your daily requirements). Supplements are also ok here.
- Eat several portions of vegetables and fruit throughout the day.
- So, a sample meal might be something like skinless chicken breast (lean protein), 50g whole wheat pasta (good carb source- moderate amount), and a salad made with canola (very light carb source high on vitamins etc & a good source of essential fatty acids).
Exercise options (you dont have to do all of these, I am just outlining possibilities):
- Cardio is nr1. It burns calories and has countless health benefits. It should be done at a steady pace for over 20 minutes. If you are out of shape and overweight, often walking will elevate your heart to the right level. Otherwise biking, jogging, stair machines, etc are good options (particularly the latter if you have access to the equipment).
- Interval training. More and more is being written about its effectiveness for fitness and weight loss- particularly on its effects on metabolism. This is very intense however, so dont start with it if you aren't fairly fit.
- Resistance training. Great for preservation of muscle mass during weight loss. Great for the metabolism. Not a must, but really useful if you can do it.
- Sports: Great way to burn calories while having fun (hopefully anyway). Sports like soccer are particularly effective since they are almost identical to interval training.
The key here is not to shock your system and/ or get injured. Implement things slowly and sensibly. I cannot be more specific without knowing your motivation/ time/ money constraints.
Good luck.
I keep seeing these articles on Yahoo! and Google News about this woman named Lynette Alice "Squeaky" Fromme being released from prison after 34 years. They said she was part of the Charles Manson family and tried to kill a president or something. I have NEVER heard about any of this and I'm not sure what the big deal is about. I don't even know who Charles Manson is--unless he's in some sort of relation to Marilyn Manson? Could somebody explain?
Charles Manson was one heck of a psycho.
And no lol, no relation to Marilyn Manson, though he probably chose his name because of the effect "Manson" would have on people.
The best thing here is wikipedia:
http://en.wikipedia.org/wiki/Charles_Manson
Better than me trying to tap my failing memory :)
Alin 34/m
17/f
I have really fat arms, and I started lifting weights... my question is... will it get rid of the fat or just add muscle?
If it's only adding muscle, how can i get rid of the excess fat?
Thanks for any help.
It will only add or preserve muscle.
The only way to lose fat is to lower your overall body fat percentage. This is done through a calorie deficit- which is a product of what you eat and how much you exercise (here of course any of training is useful, and weight lifting is great for your metabolism and preservation of muscle mass).
That unfortunately is all there is, short of surgery of course.
Good luck
Alin 34/m
hey guys. im a 13 year old who really wants to starts boxing , mma , or kickboxing. i did one training session of boxing and it was intense and i really liked it. I just overall like used just my hands when i fight, i dont like to be using hands and feet. But if mma or kickboxing was better, i will try to get used to using them. please help me and tell me which one you think is the best and why . Thanks a lot.
Ashkon
13/m
Look, boxing is a sport nothing more. It is a sport that overlaps with fighting, but it is not fighting.
Kickboxing fits into the same category, but it overlaps more with fighting. However it suffers from the same flaw as boxing... once you hit the ground (say if your opponent knows how to grapple), you are toast.
MMA as you put it is not really a style. It stands for mixed martial arts. MMA fighters are now always hybrid fighters who combine various arts. The fighter himself might have a background in a specific art which he is an expert in, but he will almost always know techniques from the following 3 arts:
- Ju- jitsu: For submission moves and defence on your back (particularly Brazillian ju- jitsu)
- Wrestling: For taking down opponents and learning how to "ground and pound"
- Kickboxing/ thai boxing/ karate or some other form of stand-up martial art: For learning how to effectively punch and kick.
Anyway, for this reason MMA styles are superior to any specific art. They combine all the stuff that works from the various martial arts. As far as I know there are MMA schools out there that teach their own combination of arts. One near me teaches Brazillian ju-jitsu, submission wrestling and offers kick boxing sessions. This one emphasises the grappling element. You can probably find one that focuses more on striking but I dont know how easy that will be.
Otherwise there are existing hybrid forms that will be very effective in anything short of top level competition. So, if you dont have time for the other thing, arts like Brazilian ju- jitsu or shootfighting are very effective options on their own.
Alternatively, if you really like boxing, you could do your own combination. Boxing and ju- jitsu is a very strong combination. There have also been some MMA champs that focused on boxing & wrestling (just dont end up on your back lol). You get the idea.
Good luck.
So something happened the other day with my boyfriend that kind of upset me for some reason. We were just messing around, like play-wrestling, and he pinned me and I was laughing and stuff and hes like "Okay try to get up." And I giggled and was like "Ha-ha, okay." and so I tried and I couldn't. And at first I was just like oh whatever, giggle-giggle. And then I tried again and I couldn't and I got really frustrated even though we were just playing and I was like "Okay, let me up." And he did, but he could see that I was suddenly sour, so he says "What's wrong?" and I was like "Why aren't I strong?" and he says "Awh baby, you're strong, just not as strong as me." and I said "Well how come you get to be so strong?" He says "Um... I lift wieghts I guess." (He plays football) then I'm like "Well I do too. I've been lifting for two years." He kind of studys me a bit and is like "Uhh, really?" and then I got really mad and tried to storm off, but he's like "Hey, no, get back here. Look babe, you're a girl, you don't need to be strong. You got me to protect you."
I don't know but that really makes me mad. Like I don't need a guy to take care of me, right? And why do some guys think that? That they have to "take care" of girls? Mostly what we need protecting from are other guys, so what the heck?
Yeah and then there are those boys who go around saying that girls shouldn't play sports. That really upsets me. I've seriously had a guy say to me "girls don't belong in sports, and they suck anyway, so they shouldn't try." If we aren't in sports, what the hell are we supposed to do? Go bounce up and down and yell and YOUR games? Some girls are into that, yeah, but not all. Not me.
Okay. Let's just get one thing straight though. I am not a boy hater. I know that MOST boys are really sweet and awesome and stuff and I'm not one of those girls who goes around and complains that boys suck, normally I just overlook those few boys that are jerks because, yeah, I know that there are those few girls who are brats. I get that. What I don't get is why those few boys think like that. The ones who think that girls are weak and need to be protected and can't take care of themselves, and the ones who think they're so superior because, yeah, they're good at sports. So if anyone could help me understand those few minds, that would be really cool. Thanks.
I think some aspects are mixed in a bit here. There is a difference between having a protective instinct and thinking women are weak. The latter is more of a rational thought, while the former is often more of an instinct.
The whole protection thing is kind of in-built into us. As far as I heard they even made studies in the army where they found that men were far more likely to risk themselves for a wounded female soldier than for a male. It created problems because they were no longer acting rationally.
So let me say this, no matter how much one represses it, this is an instinct that I believe is built into most, if not all men.
However, there is a long leap between feeling protective and acting sexist. Furthermore, we are rational beings and should be able to suppress some emotions that are not reasonable.
That being said, I think you pushed your boyfriend into this a bit. From your own account he dodged the question as much as he could, and you kept pressing him for an answer. He should of course just come right out and said it- men have a clear genetic advantage when it comes to strength. There is nothing shameful in that, its just the way it is. However, he was probably afraid that this would offend you. Instead he really chose the wrong thing to say. Honestly though I am not really sure where you were going with your questions- what did you want him to say?
Its ok to let him know that you didn't like his statement, but its probably also ok to let this one pass without too much argument.
Now, as for the other guys that say women should not do sports, they are plain stupid. That kind of nonsense is either just an ego booster for them, or else they are just aiming to provoke. Whatever you do, dont grant them the satisfaction of getting visibly upset (often thats what they want). Either just brush them off as imbeciles, or else argue them to the ground. The latter requires preparation but it can be worth it.
As for why they do it... why does anyone put another person down? Usually its to make themselves look better, to gain status/ acceptance, etc etc. The same guys probably also laugh at the nerds.
17/f, he's also 17
I feel selfish just asking this. To start, I love my boyfriend to death and I'm very much attracted to him. When I met him he was jacked but he was also taking some sort of protein pill so that he could build muscle faster. Well the pills, along with a soda addiction caused him to develop a heart condition and he can no longer have any caffine at all. The heart condition developed within the first two weeks that we were dating, it's now 6 months later and he's lost at least 10lbs of muscle and now weighs about 123-128lbs and is 5'7" because he completely stopped working out to regain strength in his heart but now he's fine and is able to work out and continue normal activities. He still has muscle but its soft muscle. Anyway, I know he misses being jacked and I certainly have no problem with a man with muscles and he has lots of gym equiptment in his house collecting dust and I would like him to work out again but I don't want to say "Hey I think you should work out" because that makes it sound like I think he's fat..and he's nowhere near it. I just started thinking of this about a week ago and was coming up with a way to suggest it but lucky for me one of his friends just told him today he should start using his equiptment again but I'm not sure if he'll actually go through with it...he's a bit of a procrastinator. So how do I nudge him into doing it without making it seem like I like him better when he has muscle? I know he'd probably enjoy it because he used to be all about working out but I think he needs a little push to get back into it.
I know how hard it is to get the motivation to train again if a long time has passed. In my opinion by far the most effective method to get him back into training is to suggest that you train together. Having a training partner makes things so much easier. Its really hard to go at it alone, particularly if you are training at home.
Obivously I have no idea if you want to train, but it was just a thought :)
I'm a 14-year-old girl. As I was leaving school the other day, I was walking with a casual male friend. As we were talking, he developed a
very large, very obvious erection. I was so embarrassed for him! I pretended not to notice, and didn't say anything, but he seemed
mortified, and left in a hurry. What should I have done?
You did the right thing. There really is nothing you could have said that would have made matters better.
Though I must admit that would have been perfect timing for a "is that a flashlight in your pocket..." type of comment :) Just kidding at his age it might just have scarred him for life.
No, you did well. When you see him again just act totally normally and it will pass.
id really like to get my thighs and butt bigger with muscle before school starts, august 18th. ive tried a lot of different things, but the only problem is i have spinal and lower back problems and the excersizes sometimes irritate it a lot. what are some good excersizes i can do daily that wont really hurt my back and get my thighs and butt in shape before school starts ?
or at least certain amount of reps
and i gain weight on top mostly (boobs and stomach) but is there anythin that i can eat that will go straight down there ?
for info, ive done:
squats
leg lifts (where you put your leg back and your butt becomes sort of like a bubble)
layin down and movin my legs in a cyclin motion
tai-bo moves
thanks so much
The main issue here is the rep range. In order to promote muscle growth you have to go quite heavy. It does not help so much to do exercises where you have a high rep range.
Sets of 8- 10 are probably ideal. This means that you need suitable machines. Since you have a back issue machines are better (normally I would prescribe squats and deadlifts but in your case thats probably no good).
Anyway for your thighs you could do leg presses or leg extensions:
http://www.bodybuilding.com/fun/2002/legpress1.jpg
http://www.bodybuilding.com/fun/2002/legext2.jpg
For the glutes you could do the glute isolator or cable kickbacks:
http://www.ehow.com/video_2361482_using-glute-isolator-exercise-machine.html
http://www.bodybuilding.com/fun/2002/1legcablekickback2.jpg
Its important that you have adequate resistance if you want good results. Girls have a particularly hard time building muscle so you need to lift heavy. Thats why I chose exercises that should not significantly affect your back (do check with a doctor though first).
So, start with about 3 sets of 8- 10 reps (the weight should be heavy enough that you can barely meet this limit on the last set). It should be possible to do them 3 times a week with at least one day in between, say Monday, Wednesday, Friday. Alternatively you could do more sets (say by doing both exercises for each body part) and train each body part only twice a week.
Then, to gain muscle you always need a calorie surplus. This means that you must be gaining weight. The cleaner your diet the higher the percentage of weight gained will be from muscle.
Good luck.
hey friends i am male of 20 and am doing gym since last four years but i am not gaining on muscles with the expected speed .... i am not saying that they are not getting developped at all but the speed is reaaly slow as compared to my workout. now i know that there is no problem with my workout routine and i guess the problem is with my diet... see i am an eggitarian(no non veg except eggs) which i dont take like regularly too. now i would like to ask that can u friends please help me to add some suppliments to my diet... i have been recommended kretain with protein powder... how about that?? can you help me please and please tell me if i should take some aditional suppliments which should not have any side effects on my body.. please help me....
Hey there.
There are a few things you need to take into account regarding diet. The first thing is that you need a significant calorie surplus to gain weight. Most people go to the gym and try to stick with an in-between sort of training... where they try to keep their body fat low and gain muscle at the same time. This does not really work.
So, if you are not going through bulking and cutting cycles, start doing so now. This means periods of signifcant weight gain (mainly muscle but also fat), followed by periods where you trim off the fat (with some inevitable muscle loss). On aggregate this produces much better results. You need a solid calorie surplus for bulking (you literally need to be eating a lot throughout the day- every 3 hours) and a calorie deficit for cutting.
Regarding supplements, creatine is very useful. No reason not to take it. Glutamine is also a very useful amino acid which becomes essential during periods of hard training. Also a supplement I would recommend.
Another idea is to invest in a product providing BCAAs. You can read about them here:
http://www.bodybuilding.com/store/bcaa.html
If you are the kind of person that has trouble gaining weight in general, you need to pay extra special attention to your calories. Weight gainer powders can be useful in this case.
Otherwise eat balanced, remember your essential fatty acids. Use a supplement for omega 3 if you do not get enough of it daily. A good vitamin pill is probably also not a bad idea.
Just remember most often its the basic diet that is the problem, not the supplementation. Nothing wrong with all the things I mentioned, but without a serious calorie surplus they wont be doing all that much for you.
Good luck.
Edit: Oh, and none of the supplements I mentioned have any side effects- they are all naturally occuring in our bodies and in our food (though creatine can dehydrate you a bit as far as I heard so pay attention to that). Just follow the instructions and you will be fine.
Hello, school will be starting soon and i really wanna b in good shape! I need to lose about 10-15 lbs. does anybody have any idea how i can do this within 7 to 10 days?
Listen, I am going to say it like it is. Your goal is unrealistic and unhealthy. If you do achieve this target it will mainly be muscle loss and water loss.
Even if I take your low limits... 10 lbs in 10 days, that is still way too high. Even extremely obese adults should not be losing anywhere near so much, let alone a youngster.
So, please dont even try this, you stand to gain nothing (the water suggestion below wont work either by the way). Just start eating sensibly and increase your activity level. In most cases weight loss should not really exceed 2lbs/ week. The good news is that weight loss at that rate will actually mainly be fat, it will be sustainable and it wont mess up your metabolism.
Please read this! Ok my name is Farrah and i am a 13 year old girl who is pretty obese. I get embarrased all the time with my friends because they are all skinny. I am tired of being fat!!! Does anyone have anyone good diets easy to make and good. Maybe even some good exercises that are also affordable and easy. Any advice will help and some personal experience would be greatly appreciated! PLEASE HELP! -overweight Farrah
Hey there.
First off, sorry to hear about your situation, however I think its great that you want to do something about it. Being determined to change is the most important first step.
Diets:
What you really want to do here is to stay away from fad diets. In the long term (for sustainable results that dont make your weight yo- yo back and forth), the key is a lifestyle change. The difference between a diet and a lifestyle change is that "diets" by defition are temporary. They also often ask you to live in a way that is unrealistic in the long term (e.g. the no carb diets). That is one reason people put the weight back on.
So, here are some general nutritional tips (its ok to implement these gradually):
- Eat many small meals a day, about 4- 6 spaced out every 3- 4 hours.
- Create a calories deficit, i.e. eat about 500 calories a day less than you burn. Practically this should leave you feeling a bit hungry, not starving.
- Eliminate empty calories from junk foods, anything with sugar added to it, etc.
- Stick to wholesome non processed foods
- Eat carbs moderately in general. Also do not eat many/ any carbs before periods of inactivity- typically late in the day. The last meal closest to bedtime should largely consist of lean protein.
- Minimise saturated fats. These are found in animal products. Whenever possible stick to low/ no fat animal products and lean meats.
- Include daily sources of essential fatty acids, particularly omega 3. Good sources include oily fish, flax, canola, walnuts, etc (a quick search online will give you more detailed info). The amount needed is quite small (e.g. a serving of fish or a handful of walnuts usually covers your daily requirements). Supplements are also ok here.
Exercise:
This is tricky to answer without knowing what you have been doing so far. So again, I will give some general tips:
- Cardio is key. It burns calories and has countless health benefits. It should be done at a steady pace for over 20 minutes. If you are out of shape and overweight, often walking will elevate your heart to the right level. Otherwise biking, jogging, stair machines, etc are good options (particularly the latter if you have access to the equipment).
- Interval training. This is pretty intense stuff, but more and more is being written about its effectiveness for fitness and weight loss- particularly on its effects on metabolism. For now, I would just stick to the cardio, but as you get fitter and more used to exercising, keep this option in mind (lots of resources online on it).
- Resistance training. Great for preservation of muscle mass during weight loss- i.e. preserving your metabolism. Not a must, but really useful if you can do it.
- Sports: Great way to burn calories while having fun (hopefully anyway). Sports like soccer are particularly effective since they are almost identical to interval training.
To answer your question directly, cheap and easy exercises that are very effective basically would include cardio. Nothing cheaper than going for a jog/ walk. So, aim for about 4- 6 sessions a week of at least 20 minutes. Start off slowly though.
Beyond this, anything else you can add is great but not mandatory. You can of course also lower the cardios if you are say playing sports...
The key here is not to shock your system and/ or get injured. Implement things slowly and sensibly.
Hope this is helpful for you.
Good luck.
Alin 34/m
I'm sure you get this ALOT...so I'm sorry :(
I noticed you said you were a certified fitness trainer and I thought you would be the best to ask this question. I have been struggling with this problem for YEARS..ever since I can remember.
I'm 19 year old female, 110 pounds and 5'1. I'm really thin right? People tell me I'm a stick all the time. But what they don't know is that I have flabs of tummy fat hiding under my cute top. It's gross, and it's not just a pooch..yeah, gross. It's more like two layers of excess fat. Can you give me a workout regimen I could follow to get rid of years of fat on my tummy?
Right now, I'm currently doing cardio 40 minutes twice-three times a week, and I know that isn't enough, but I don't know what else to do.
It gets so frustrating at time and totally messes with my self esteem. Any advice would be appreciated. :)
Hey there.
Sorry for the delay in getting back to you.
This kind of question is very common, but unfortunately, the answer is also pretty much the same every time.
Without surgery, we cannot target fat loss to an area of the body. Genetics determine if one area if emphasised over another. So, this leaves thin people like you with a heck of a dilemma. Do you lower your body fat percentage even more so as to eventually lose those pockets of fat?
This also means that any exercise routine I give you would be aimed at burning calories. Success though would hinge in the end on your diet.
Let me say it this way, what you are doing right now is enough to lower your body fat percentage if you have a calorie deficit. You can always change it to 4- 5 times a week, or I can give you a workout routine involving resistance training that is more comprehensive- but all of this would not neccessarily be better for your immediate goals, even if it might be better for your overall health/ appearance.
So, the first thing you got to do is determine if you want to either accept your body as it is, or if you want to lower your body fat percentage further. I am just checking since you are pretty thin as it is.
One solution to this might be to compensate by gaining a few pounds of lean body weight (using weights). This could have the net result of lowering your body fat but not your body weight, which would be good for you from a health point of view. It would involve two stages though, a weight loss stage followed by a weight gain stage.
Let me know what you decide, and what tools are at your disposal (e.g. if you are willing to join a gym for example).
19/f
is it weird if i get kinda turned off if a guy gets a boner? i dont really care during sex, OBVIOUSLY! but if we're doing something other than that and i could feel it through is pants, i feel really turned off for some reason? is this normal of me? oh my god, i don't think it is?
There have been a couple of similar questions on here. I believe, as with most things, some girls really did find it a turn off and others didn't. I do not recall there being any sort of concensus.
That being said, from a guy's perspective... go easy on him lol. At around 18- 19 years old it is simply not in your control sometimes. I mean really, its like blaming a guy for breathing- he does not even have to actually get a single dirty thought for it to happen.
Anyway. I don't think getting turned off by it is abnormal though.
alright. i HATE my love handles and want to get rid of them. Does anybody know any good exercizes to get rid of them or cut them down a bit? thankyouu.
There are no exercises that will help you to lose fat from any specific area of the body.
The article linked in the answer below goes on about all sorts of things but in the end it says "diet and aerobic exercise". This means general weight loss and an overall reduction of body fat. However... this also means that genetics will determine if one area is emphasised over another. We cannot tell the body from where to burn fat.
The article continues with exercises, but please note that this is to make the muscles grow... not to lose the fat. They of course use the ever-so-popular word "tone", which for some reason girls prefer to "muscle growth", but essentially they mean the same thing.
Please do not look on youtube for exercises lol... myths are abundant on sites like that and, before you know it, someone will talk you into doing something that will have no effect.
Diet, general exercise (cardio, resistance training, sports, and anything that burns calories) and patience. That unfortunately is all you can do (short of surgery of course, which is rarely recommendable).
if i was to write on a guys back that he was my bitch, would i write "I'm her bitch" or would i write "I'm your bitch" ??? im not sure how i should write it... haha sorry i know random but he lost a bet!
Hehe, well I would go with the first one because it implies ownership to someone specific. The second would make him just anybody's bitch, and that completely overlooks the contractual obligation he has to you.
If it were me I would actually include my name... so if I had been so lucky as to win the bet I would write: "I am Alin's bitch" :D
I don't know if your agreement allows for the statement to be that specific. Otherwise go for the first one.
Congrats on the bet. Victory is sweet :)